Minerals, how they are important and some food ideas

Deficiency signs, Minerals – what you can do with food to help aid healing in the body – some basic information and ideas x

Just wanted to have a look at the magic of minerals, like vitamins they are very important to our health, recovery and repair.

Calcium

Deficiency indications – Muscle cramps and tremors, Insomnia and nervousness, Joint Pain and arthritis, Tooth decay, High blood pressure, Eczema, Hyperactivity.

Snacking on nuts and seeds can help your intake of calcium along with more greens with you salads and roast dinners.

Food sources of Calcium – Almonds, Parsley, Broccoli, Prunes, Pumpkins Seeds, Soy beans, Tofu, Sesame Seeds, Chia Seeds, Spring Greens.

Magnesium

Deficiency Indications  - Muscle tremors and spasms, Muscle weakness, Insomnia and nervousness, High blood pressure, Constipation, Fits and convulsions, Hyperactivity, Depression, Lack of appetite, Kidney stones, PMS

Again this mineral works well with Calcium, and by having the seed and nut mix as a snack improves your intake of this mineral.  I have a huge tub of mixed nuts that we both snack on during films or journeys and picnics.

Food Sources – Almonds, Cashew nuts, Brazil Nuts, Brown rice (we have this with fresh made sauces for bolognaise, sweet chilli prawns or pork, or as a paella), Garlic ( I use this in so much hell ya do I scare the Vampires away hehehe)Potato Skins ( when I make rogers chips or wedges, roast spuds I like to cook with the skins on), Avocado, Lamb Liver, Chia Seeds.

Phosphorus

Deficiency Indications – General muscle weakness, Loss of appetite, Rickets.

The best thing about Phosphorus is that it encourages Energy performance, aids Metabolism helps to build muscle and most of the bits we as sufferers truly require.  By adding mushrooms to stir-frys, bolognaise sauce, or just stuffing them will help you to obtain this precious mineral.

Food Sources – All Fruits, Mushrooms, Sweet Potato, Garlic, Vegetables, Potatoes, Cruciferous Vegetables.

Potassium

Deficiency Indications – Rapid irregular heartbeat, Muscle weakness, Pins and needles, Irritability(uh oh thats me then hahaha), Nausea and vomiting, Metal apathy, Diarrhoea, Confusion, Swollen Abdomen, cellulite, Low blood pressure.

By having a banana a day you could help your body restore its supplies of this mineral, I know I definity checked a few of the indications mentioned before and I had bananas to my smoothies that are freshly made every day.  I’m not a big fan of molasses but if you are eat them once a week with a seafood tea if that’s your thing x

Food sources – Parlsey, Molasses, Cauliflower, Celery (great to flavour home made soups and casseroles), sweet potato, Banana, Cabbage, Dates, Chia Seeds, Pumpkin, Radishes, Brown Rice ( have I mentioned how much I love brown rice twice a week oooh).

 Sodium

Deficiency Indications – Dizziness, Heat Exhaustion, Low blood Pressure, Rapid Pulse, Mental apathy, Loss of Appetite, Muscle cramps, Nausea and Vomiting, Reduced body weight, headache.

This is so important to maintain a correct water balance and blood PH, helps nerve function and alerts the body to prevent dehydration.  The Mediterranean islanders have a lot of olives in there diet and they are rich in this mineral.

Food sources – Olives, Celery, Cabbages (roast dinner fresh made bubble and squeek), Tomatoes in fresh made sauces for chilli or bolognaise, Beet root, Red Kidney beans, Chia Seeds.

Boron

Deficiency Indications – Menopause adn Osteoporsis.

Well this is an easy one as it is found within nearly all fruit and vegetables.

Chromium

Deficiency Indications – Excessive or cold sweats, Dizziness or irritability, a hunger for frequent meals, continued first never satisfied, icy cold hands, needing lots of sleep and not getting refreshed, Drowsiness during day time, sweet foods addictions, possible diabetes.

Now if you cook, curries, stir-frys, your own sauces then this mineral will be founds in the natural flavourings you add.

Food Sources – Tumeric ( I use this in curries and paella), Fenugreek,Herbs, Spices

Cobalt

Deficiency Indications – Anaemia

Now my mates loves oysters adn clams hes exotic like that but its not something I would be chowing down on to be honest but now broccoli can be added to stews, stir-frys, shepherds pie, fish pie, I think Iv actually put it in a tomatoey curry before!!

Food sources – Meat, Broccoli, Liver, Oysters, Clams (get down with your exotic self)

Iodine

Deficiency Indications – if iodised salt is restricted, diet high in cruciferous veg and no sea food

I use a rock sea salt. 

Food sources –Salt

Iron

Deficiency Indications –  Anaemia, Pale skin, Sore tongue, Fatiue, Listlessness, Nausea, Loss of appetite, Sensitibity to cold, Learning disorders, obesity, sensitive to cold temperatures.

Just by adding dates or prunes to your daily diet can help your body increase the levels of this minerals, I used to do a pork and apricot, prune stew very tasty.

Food Sources – Pumpkin seeds, Pork, Prunes, Parsley, Dates, Cooked beans.

Manganese

Deficiency Indications  - Muscle Twitches, Growing pains, Dizziness, Poor sense of balance, fits adn convulsions, Joint pains, Eye problems.

Again if you add celery to your soups, stews for flavour you will help your body to increase its levels of this mineral. Snacking on fruits as below.

Food sources –  Watercress, Okra, Beetroot, Raspberries, Pineapple, Grapes, Celery, Chia Seeds.

Molybdenum

Deficiency Indications – Sexual Impotence (scrabble talk)

Lentils arnt all about hippies, no they go great in casseroles and curry too, anything really as it takes on the flavour of the sauce mainly making meals look and be more filling.

Food sources – Tomatoes, Pork, Liver, Lentils, Lamb, Eggs, Beans.

Selenium

Deficiency Indications – Signs of premature ageing, Cataracts, tasting metal in the mouth, High Blood Pressure, Frequent Infections, Loss of sex scrabble drive, Bad  breath, Hair loss.

Tuna although I would say only twice a week has a good supply of this mineral, so you could have it as a tunasteak, or mixed with sweetcorn with salad, you could mix it with herbs and blended tomatoes to have with Gluten free pasta.

Food Sources – Tuna, Molasses, Cougettes, Beef Liver.

Silicon

Deficiency Indications – Levels decrease with age.

Food Sources – Drinking water, Vegetables, Seafood

Sulphur

Used to disinfect the blood,  fights against Bacteria and toxins, among other useful actions for the body.

Found in Proteins naturally.

Zinc

Deficiency Indications – Reduced sense of taste and smell, Finger nails displaying white marks, Frequent Infections, Stretch marks, Acne or greasy skin, Low fertility, Pale skin, Tendency for depression, Impaired night vision.

This mineral is found in a variety of foods so in theory there should be something for every one.

Food sources – Oysters, Lamb, Oats (gluten free – non contamination ones), Haddock, Braxil nuts, Shrimps, Peanuts.