Nowadays many health-conscious individuals are getting used to taking supplements to fill nutritional gaps. However, if you inclined to multivitamin every day, chances are high that you could still be missing out essential nutrients required every day. People about vitamins, but minerals are equally important. So we come to your aid and focusing on nutrients asking are these vitamins and minerals missing from your diet?
Are these 7 important minerals missing from your diet?
Magnesium is necessary for proper mitochondrial, cardiac, immune system, neurological,, and muscular function. Without required levels, risk yourself for heart disease, diabetes, hypertension, and osteoporosis.
Deficiency Signs: Clinical signs of Magnesium are irregular heartbeat, muscle tics, spasms, anxiety, and cramps, as well as seizures. Least known symptoms include chronic fatigue, insomnia, depression, learning difficulties, migraine, and behavioral problems, especially in children.
Source: Natural source of magnesium include whole grains, bananas, nuts, seeds, avocados, plain Greek yogurt dark leafy greens, beans, dark chocolate and dried fruit.
If you are suffering from severe deficiency, you may require the supplement. Cheated magnesium is a good option for your body. Best if you take Magnesium right before you prepare for bed.
Calcium is a mineral, and an electrolyte can be sourced from your bones and blood. It is an essential property for the maintaining heart and nerve function, muscular contractions and blood clotting.
Deficiency signs: If you lack Calcium you may face following problem asymptomatic, meaning they have no symptoms. In serious cases, however, symptoms include difficulty losing weight, and neurological symptoms such as muscle tremors, twitches, and tingling of the lips and fingers, insomnia. You can also feel fatigue, poor memory, irritability, and hallucination
Sources: Foods that contains your daily needs of Calcium include canned salmon, dried figs, almonds, oranges, bok choy, kale, turnip greens and blackstrap molasses.
Iron does the work to make hemoglobin. It is the oxygen carrier of red blood cells. Except for proper iron levels, you may suffer anemia.
Deficiency Signs: Fatigue is the most common symptom that happens only because cells are not getting enough oxygen to facilitate energy. Some other symptoms of iron deficiency are swollen tongue, cracks on the sides of the mouth, hair loss, restless legs syndrome, insatiable appetite non-food items such as dirt, clay, or chalk.
Source: Sources of iron are oysters, spinach, peas liver, beef, and dried fruit. Vitamin C can facilitate iron absorption, so intake an orange besides the natural sources of iron. Colds will stay away, you’ll have your calcium, iron, and vitamin C levels all at once!
Zinc is often avoided but critical for the proper growth of your body and sexual maturation. This required mineral also manages the sense of smell and taste appetite, and your stress levels. This Power house antioxidant is essential to build healthy immune system.
Deficiency signs: In the case of zinc deficiency, stress and anxiety related to impaired adrenal function are the common symptoms. Other symptoms are hyperactivity, vision changes, poor immunity, cognitive malfunction, eating disorders, and impaired growth and sexual development,, irritable bowel syndrome.
Source: Foods such as squash seeds, sesame seeds, garlic, pumpkin seeds, , chickpeas, and dark chocolate.
Potassium is essential to the electrolyte and to maintain fluid balance in your body. It also accelerates muscular and heart contractions.
Deficiency signs: Potassium deficiency can lead to wide variety of symptoms, including weakness, cramping in the extremities, abdominal cramping, nausea, vomiting, fainting, extreme thirst, and excessive urination heart palpitations fatigue, low blood pressure,. Those who suffer from the deficiency of this mineral may show unusual psychological behavior such as delirium, psychosis, or hallucinations.
Source: Rich sources of Potassium bananas, potatoes, squash, yogurt, beans, mushrooms, avocados fish, and dark leafy greens.
Note: In case you are on dialysis, consult with your physician before taking potassium-rich foods or supplement. It may be bad for your health.
As a thyroid Selenium is vital for proper thyroid function has been proven properties for preventing cancer.
Deficiency signs: Signs include poor immunity, chronic fatigue, brain fog, reproductive abnormalities, loss of hair, fingernail discoloration, and hypothyroidism.
Source: The most abundant sources of selenium are Brazil nuts, sunflower seeds, pork tenderloin, leaf beef steak, oysters, cooked tuna,, and cooked shiitake mushrooms.
Phosphorus is a mineral and an electrolyte, and it plays a key role in the controlling calcium in your body.
Deficiency signs: In the deficiency of Potassium in this mineral are appetite loss, joint stiffness, fatigue, weakness, numbness, irregular breathing weight changes, bone pain, bone fragility, anxiety, and irritability.
Source: Major dietary sources of phosphorus are organic, grass-fed meat, nuts, and legumes. Dried fruit, hard potatoes, garlic cloves, organic poultry, wild-caught fish, as well as organic eggs, nuts, and legumes.
Important Note: If you are on any prescribed medications, consult with your doctor before taking any of these minerals or dietary supplements. There is always room for medication interactions. Specially be careful while pregnant without the advice of your doctor.
Vitamins and minerals are vital. So we are asking a very important question, are these vitamins and minerals missing from your diet? Be prompt to get a healthy, well-rounded diet plan and ensure that these vitamins and minerals become a part of your nutritional bag. So are these vitamins and minerals missing from your diet?