Minerals are essential components of proper nutrition, and support the optimal health of your body. They help regulate body fluids, aid in the production of blood and bone cells and help your body absorb and use nutrients from foods, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Your body stores essential minerals in bone cells and muscle tissue.
Calcium
Calcium is best known for its role in preventing osteoporosis. About 99 percent of the calcium in your body is stored in your bones, according to the University of Maryland Medical Center. This mineral is also necessary for maintaining a healthy nervous system, helps support heart and muscle function, and may lower total blood cholesterol. Deficiencies of calcium are also linked to hypertension, or high blood pressure. cheese, yogurt, milk, almonds, tofu, broccoli and kale are rich sources of calcium.
Iron
Iron is responsible for the production of hemoglobin, a component of red blood cellls that helps deliver oxygen to the tissues of your body, according to Balch. It also supports immune system function, prevents fatigue and may combat obesity. Iron deficiency is the leading cause of anemia, a condition characterized by chronic fatigue, sleep disturbances and poor cognitive function. Increase your intake of iron by consuming foods such as fish, eggs, whole-grain breads, avocados, spinach, lentils and soybeans. However, check with your doctor before increasing your iron consumption -- high levels of this mineral can be toxic to your body.
Potassium
Potassium is a trace mineral that helps regulate your heart rhythm, according to Balch. It aids in the maintenance of muscle tone, and works with sodium to regulate fluid levels in your body. Potassium enhances the delivery of nutrients to cell membranes. Apricots, potatoes, bananas, brown rice, garlic, sage, avocados and dates are abundant sources of potassium.
Zinc
Zinc is an essential mineral for reproduction and prostate gland health. It helps your body metabolize proteins, and may protect your liver against toxic damage, according to Balch. Zinc may promote wound healing by stimulating the production of collagen, a substance needed for skin repair, and by boosting your immune system, which may prevent wound infections. This mineral may offer antioxidant benefits, preventing damage caused by free radicals. Boost your zinc intake by consuming foods such as mushrooms, pecans, pumpkin seeds, alfalfa sprouts, sardines and lamb.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Calcium
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