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The topic of nutrition and health is simply huge. And in the fast-paced world we live in it’s difficult to find the time and energy to educate ourselves on nutrition and ensure that we are getting all vitamins and minerals we need on a daily basis. The trouble with this is that without those nutrients we end up with even less energy, and can quickly find ourselves in an unhealthy downward spiral.
Understanding Different Nutrients
The foods we consume for nutrition can be split into two main categories, macronutrients and micronutrients. Macronutrients constitute water as well as the proteins, fats, fibres and carbohydrates we consume. In general, they are what support energy and growth within the body. Micronutrients are the vitamins and minerals that we need, and they generally function as a protective aid. The one is as vital to human health as the other.
It must also be noted that most foods contain a mixture of different nutrients but will have more of one nutrient than the others. So we group foods according to the most abundant nutrient that they carry.
In this article, I focus on some of the micronutrients we need in our daily nutrition, in particular minerals. However, if you haven’t already, I recommend reading up on vitamins as well as macro nutrients.
And remember, if you decide to change your diet at all, don’t forget to also check in with your body on a regular basis. Check for any symptoms of deficiencies or over-exposure. Because each one of us has a unique system and, depending on many factors, the nutrition that any single body may need will vary. Even within that same body, depending on age, sex, health levels or even general environment, different nutritional requirements will need to be met.
Daily Mineral Intake
Minerals are naturally occurring inorganic and solid substances. They can be made up of one element, like calcium or potassium, or they can consist of a combination of elements. Some of the main purposes of minerals in our daily nutrition are energy production, growth and healing. Plus, they also assist the body in properly utilizing other nutrients.
Iron
Iron is needed for the creation of red blood cells and many of the body’s enzymes. And it is vital for the formation of haemoglobin, which is essential for the transfer of oxygen from the lungs to the tissues. On average, men, ages 19 and up, need 8 milligrams per day. And women, ages 19-50, need 18 milligrams per day. Too much iron in the body could be problematic. However, unless you have an iron absorption disorder, such as Hemochromatosis, you are very unlikely to be in danger.
Iron can be found in foods such as:
- Eggs
- Pulses (beans, peas and lentils)
- Some fruits (apples, bananas and pomegranates)
- Dark green leafy vegetables (kale, swiss chard and spinach)
- Most meat products (especially red meats)
Copper
Copper helps maintain nervous and immune systems, as well as assist in brain development. It also plays a vital role in the absorption and processing of iron. On average, anyone of adult age should be getting 900 micrograms per day. Copper toxicity is a serious danger to be aware of. But this is mostly caused by things like too many supplements or drinking water with high copper content. From a dietary perspective, make sure you are getting less than 10 milligrams per day.
Some foods that contain Copper are:
- Seafood (oysters, and especially crustaceans, such as prawns and crab)
- Nuts (Almonds and cashews)
- Seeds (Sesame and sunflower seeds)
- Dark leafy greens (Spinach, kale and swiss chard)
- Dark chocolate (I love often this comes up as nutritious!)
Zinc
Often overlooked, but a very important mineral that forms part of healthy daily nutrition. Zinc is amazing in supporting the immune system while also assisting the body with wound healing. It is important for reproduction, and also plays a vital role in the growth and development of children. On average, men require 11 milligrams per day. While women need 8 milligrams per day. Too much zinc is also a bad idea, so make sure to keep it well below 40 milligrams per day.
Zinc is present in:
- Seafood (Oysters, lobsters and crabs. Some fish as well, although shellfish more so.)
- Meat (Poultry and red meat, especially beef)
- Legumes (Chickpeas, lentils and beans)
- Breastmilk (You can leave this one for the growing littlies)
Calcium
Calcium is one that many of us know about. It is needed for strong bones and teeth. It is also crucial to ensure the proper functioning of your muscles, nerves and heart. On average, adults ages 19 and up should look at a minimum of 1000 milligrams per day. Although, women over the age of 51 should up their intake to about 1200 milligrams daily. Too much calcium in the body can interfere with many of its functionalities, however, you can only really get this through excessive supplement consumption. One would be seriously hard pushed to achieve a calcium overdose through food.
Some calcium-rich foods are:
- Dairy products (Milk, cheese, yogurt)
- Eggs
- Fish (Sardines and salmon, apparently canned is the best, although I am not a fan of tinned foods)
- Some green vegetables (Cabbage and kale. But funnily enough not spinach. It contains calcium, but is not as easily absorbed because its high oxalate content binds to the calcium before our bodies can get to it.)
Potassium
Potassium is wonderful stuff! It helps our nerves function and assists our muscles in contracting. Including helping the heart maintain a regular beat. As a result, muscle twitching, cramping or weakness could be signs of low potassium levels. It also helps our cells absorb nutrients at the same time as removing waste products from them. On average, adults require between 3000 – 5000 milligrams per day. But bear in mind that too much potassium can also cause serious health issues, such as a heart attack. Symptoms of high potassium levels include muscle twitching (similar to low potassium levels). So this is a perfect example of why you should never try to self-diagnose.
Potassium-rich foods include:
- Some fruits (Bananas, apricots (especially dried), raisins and dates)
- Legumes (Black beans, lentils, soybeans)
- Some vegetables (Potatoes, sweet potatoes, mushrooms, peas)
Magnesium
Similar to potassium, magnesium helps with our muscle and nerve functionality. While also assisting with bone strength. On average, men should look at getting 400-420 milligrams of magnesium per day. And women should consume 310 – 320 milligrams per day. As you get older you may need a teensy bit more. Similar to calcium, you only have to worry about an excessive magnesium intake if you are getting it through supplements.
Some foods that contain magnesium are:
- Green leafy vegetables (Spinach, kale and swiss chard come to the rescue again)
- Nuts (Almonds, cashews and peanuts)
- Seeds (Pumpkin, flax and chia seeds are particularly high)
- Legumes (soybeans and black beans)
- Quinoa (and some grains such as wheat, oats and barley)
Sodium
We cannot survive without sodium. It regulates the balance of fluids in the body, as well as assists with muscle and nerve functionality. Too little salt in the diet could result in something called Hyponatremia. This results in symptoms similar to those of dehydration and if not seen to could end up causing brain swelling, comas or even death. However, the likelihood of the average human consuming too little sodium is low. On the other hand, too much sodium has been proven to be a more frequent problem. And it could lead to high blood pressure, heart disease and stroke. On average, adults ages 19-50 should look at having about 1,500 milligrams per day. And those ages 51-70 can lower this slightly to about 1,300 milligrams per day.
Most of us know, sodium from our diets is found mostly in salt. So any salty foods will be high in sodium.
Phosphorus
Phosphorus is found in the bones, and similar to calcium is needed to grow strong bones and teeth. Although it is important to include both of these minerals in our daily nutrition. The one does not substitute the other. Phosphorus also helps the body effectively store and use energy. Too much phosphorus can be harmful to the body, especially the bones. Like calcium, it is regulated through the kidneys, so any kidney malfunctioning could result in a build-up. Too little phosphorus is also not a good idea. A deficiency could result in things like joint stiffness, fatigue and overall weakness. But it is very rare for someone to have such low levels. On average, adults should look at getting in about 4000 milligrams per day.
Phosphorus can be found in foods similar to those rich in calcium:
- Milk and other dairy products
- Legumes (Peas, beans, lentils)
- Meat (Especially white meats)
- Eggs
- Seeds (Especially sunflower and pumpkin)
Iodine
Iodine is needed for the production of thyroid hormones, which, amongst other things, control the body’s metabolism. Thyroid hormones are also very important for bone and brain development during pregnancy and infancy. Iodine toxicity through an excessive dietary intake is uncommon and one would have to continuously ingest excessive amounts. However, it still needs to be monitored as you could be getting in a bit too much through things like iodized salt, drinking water, or supplements. Iodine deficiency is a more common problem, which is why iodized salt was brought into society. As you might guess, too little iodine in the diet will negatively affect thyroid hormone production. Most adults should try aim for 150 micrograms per day, however, it is recommended to stay below 1000 micrograms daily. The younger someone is the less they should be getting. For example, toddlers should not be exceeding 200 micrograms per day.
The following foods have high levels of Iodine:
- Iodised salt,
- sea vegetables,
- Fish and Shellfish (Especially shrimp, cod and tuna)
- Plants grown in iodine-rich soil (interestingly enough some countries have lower iodine levels in their soil)
It’s All About Balance
One of the first things you may have noticed is that with most nutrition, be it with macronutrients, vitamins, or minerals, it is about getting just the right amount and on a daily basis. Now, that amount will vary from body to body, however, as a species, we can predict maximum and minimum levels for optimal health.
You also don’t want to shock or flood your system. So should you suddenly look at your own dietary picture and realize that you may be short on, for example, iron. That doesn’t mean you should jump up and pump yourself full of iron supplements. Sometimes just that little extra or a little less can make all the difference. So I recommend making slow adjustments and monitoring your body all the way. And never forget the power of accumulation. A little every day goes a long way.