There are two groups of minerals needed by your body every day. You need larger amounts of the macro minerals and smaller amounts of the trace minerals. Magnesium is a macro mineral and zinc is a trace mineral. Your diet must contain foods that are good sources of magnesium and zinc or your body will not function properly.
Magnesium Food Sources
Magnesium is important for many functions. These include contraction of your muscles, the creation of proteins, for the function of enzymes in your body, and in the creation of energy for your cells. Because of these important functions, nutritionists have created a recommended dietary intake of 320 mg for adult females and 420 mg for adult males each day. To achieve this, you should eat dark green leafy vegetables, fruits, nuts, legumes, soy products and whole grains. Some good examples include bananas, dried apricots, avocados, peas, beans, tofu and brown rice.
Zinc Food Sources
Zinc is also very important to the function and health of your body. It is important in immune function, in cell physiology, in the breakdown of carbohydrates and in the special senses of smell and taste, according to PubMed Health. The recommended dietary allowance for zinc is 11 mg a day for adult males and 8 mg for adult females. Females need higher levels depending on their ages if pregnant or breastfeeding. Animal products such as beef, pork, lamb, poultry and fish contain zinc. Fruits and vegetables are not good sources. Other food sources include peanuts, peanut butter and legumes.
Balanced Diet
PubMed Health states that a balanced diet is one that supplies the correct types and amounts of nutrients that can maintain your body's cells, tissues and organs. Eating a balanced diet is the best way to ensure that you get magnesium and zinc each day. The key feature of a balanced diet is the variety of foods that it contains. Foods such as fruits, vegetables, nuts, dairy products, seeds and lean meats such as fish and poultry are key components of a balanced diet.
Considerations
If you do not eat the foods that are high in magnesium or zinc, you can develop deficiency symptoms over time. These symptoms can vary from lack of energy, hair loss, a poor immune system to abnormal heart rhythms or problems with your sense of smell, depending on which mineral you lack. To avoid a deficiency, eat a balanced diet every day. In addition, consider adding a multivitamin that includes the essential minerals to your daily diet routine.
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