Common mineral deficiencies and their symptoms 1

Common mineral deficiencies and their symptoms

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In the summertime, watermelon keeps you hydrated from the inside out. It also provides you with vitamins A, B and C, magnesium, potassium, phosphorus, phytonutrients and good fiber. It contains almost no calories and supports cleansing of the body. And, let’s not forget, almost everyone likes watermelon!
What are minerals and why are they important?

Minerals are organic substances found everywhere in nature and in our bodies. In a way, they form the basis of all life and act as building blocks for living cells, hormones and neurotransmitters. Minerals that are found in our cells (or in plant or animal cells that we eat) are usually called organic or bioavailable minerals.

We are very much affected by the minerals that enter our bodies, and also when we miss out on them. Most people know that too little calcium can lead to osteoporosis. But the symptoms of zinc, magnesium or iodine deficiency may not be as well-known. Here is a quick guide to the most important minerals for our health.

Magnesium

Magnesium is needed for the nervous system, muscles, the skeleton and our metabolism. In addition, magnesium is necessary for vitamin B, C, and E to be absorbed into the body.

Common deficiency symptoms: Hyperactivity, stress and sound sensitivity, insomnia, all kinds of cramps, muscle stiffness, fatigue, tiredness and cravings for chocolate (cocoa bean is rich in magnesium, but not an optimal magnesium source, as chocolate is also stimulating).

Magnesium-rich foods: wheat bran, dulse, buckwheat, millet, almonds, avocado, chickpeas, lentils, cocoa beans and nuts.

Recommended daily intake via food: 350 mg.
Optimal daily intake via supplement: 200-400 mg.

Calcium

Calcium is the most common mineral in the body. It is essential for the nervous system, normal muscle function (just like magnesium), normal neurotransmission and blood coagulation. Together with phosphorus and magnesium, it provides hardness and strength for the skeleton and our teeth.

Typical deficiency symptoms: Muscle cramps, difficulty falling asleep, brittle nails and skin/hair problems, bleeding gums, tooth decay, nervousness, twitching of the eyelids, numbness and tingling in the arms and legs, allergies.

Calcium-rich foods: Unpeeled sesame seeds (tahini), seeds, almonds, some green leafy vegetables such as mangold and cabbage, dulse, parsley, dried figs, tofu, farm beans, white beans.
Recommended daily intake via food: 1200 mg.
Optimal daily intake via supplement: 400-800 mg depending on your needs.
Your calcium intake can be equal to or twice as high as your magnesium intake.

Zink

Zinc is one of the body’s most important minerals for, e.g., the immune system, growth, sexual development, well-being of hair and skin, and normal wound healing. Also important for testosterone production and appetite control.

Common deficiency symptoms: decreased appetite, growth disorders, skin changes, impaired wound healing, eye problems and hearing impairment. Other common zinc deficiency symptoms include increased desire for salt or carbohydrates.

Zinc-rich foods: pumpkin seeds, chia seeds, hemp seeds, kidney beans, sunflower seeds, oatmeal, tofu, tempeh, cashews, walnuts.

Recommended daily intake via food: 15 mg.
Optimal daily intake via supplement: 20-50 mg.

When taking zinc, it’s important to check the relationship between zinc and copper. This need can be met with a multivitamin/mineral. You get copper via for example olives, nuts, legumes and buckwheat.

Iodine

According to WHO, iodine is one of the most common deficiencies in the world; up to 72% of the world’s population is suffering from health complications stemming from an iodine deficiency. Iodine is essential for thyroid hormone production and it plays a central role in our metabolism. It also plays a central role in the oxygenation of our cells and all other hormone production.

Common deficiency symptoms: weight gain, reduced resistance to infections, poor circulation, cold hands and feet. Iodine deficiency can cause adults to develop a goitre. In severe cases, iodine deficiency also leads to mental problems.
Iodine should not be consumed in hyperthyroidism, toxic goiter or renal disease.

Iodine-rich foods: seagrass such as Kelp, Wakame and Kombu; all of which provide a lot of iodine. Tip: If you are sensitive to iodine but want to eat seagrass, Nori is a good choice.
Recommended daily intake via food:150 µg.
Optimal daily intake via supplement: 150-300 µg.

Iron

Iron carries oxygen from the lungs through the bloodstream to all cells in the body. This mineral is mainly found in the blood’s dye hemoglobin; it is the iron’s reaction with oxygen that creates the red color. There are many iron-dependent enzymes in the body’s enzymatic antioxidant defences.

Common deficiency symptoms: craving for salt, high levels of fat in the blood and liver, impaired immune system, fatigue, pale complexion, hair loss and fragile nails.

Having too much iron increases the rate of aging and risk of chronic diseases. Therefore, it is important not to overdose or take iron supplements unless it is necessary.

Iron-rich foods: lentils, green vegetables such as broccoli and spinach, beans, peas, quinoa, nuts and seeds like pumpkin seeds and sesame seeds (tahini).

Optimal daily intake: 15 mg

NOTE: For most people, this need is met via the diet. Iron imbalances are usually caused by other reasons than a low iron intake. But a common exception is, among other things, very heavy menstrual periods where a lot of blood is lost – then an iron supplement might be necessary – or prolonged deficiency for other reasons. Iron deficiency should always be investigated with medical tests by your doctor to determine the root cause and suitable actions.

Selenium

Selenium is an important mineral for the immune system, as it participates in antioxidant activity that protects against damage and inflammation and plays a key role in maintaining a healthy metabolism. It is thus a powerful antioxidant, just like zinc.

For the most part, selenium deficiency is uncommon. But supplements may be needed for those who have Crohn’s disease or thyroid problems, since the selenium regulates thyroid function. You should be careful with selenium supplements. A healthy adult should take a maximum of 100 micrograms per day or eat a multivitamin/mineral.

Selenium-rich foods: You can meet your daily needs of selenium via 2-3 pieces of brazil nuts. Other good sources of selenium are chia seeds and sunflower seeds.

Recommended daily intake via food: 70 µg.
Optimal daily intake via supplement: 100 µg.

Potassium

People most likely to have low potassium levels include those who never eat vegetables or fruits, those who take medicine to treat high blood pressure or heart disease, people who have chronic kidney disease, diabetes or diseases that cause vomiting and diarrhoea, and athletes who exercise more than 1-2 hours a day. Excretion of potassium increases with a large intake of magnesium, coffee, sugar and alcohol.

Deficiency symptoms include: fatigue, poor memory, difficulty concentrating, difficulty sleeping and relaxing, weakness in muscles, muscle spasms, joint pain, mental confusion.

Potassium-rich foods: avocado, dulse, kelp, bananas, sweet potatoes, spinach, grapes, watermelon, coconut water, some beans, potatoes, dried fruits, beets. After hard workouts or during hot summer days, it is an excellent idea to drink coconut water or eat watermelon.

Recommended daily intake via food: 2000 mg.
Optimal daily intake via supplement: 99-300 mg. You can take a multivitamin/mineral.

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