|
|
|
|
|
|
|
Minerals are inorganic substances essential for good health. Like vitamins, they can be found in a variety of foods and a good way to meet your needs is to eat a well balanced diet. The table below charts the diseases caused by the deficiency of minerals, their therapeutic benefits and top food sources to get them.
Minerals |
Lack of this Mineral can cause: |
Benefits of this Mineral |
Top food sources of this Mineral |
Calcium |
Muscle aches and pains, muscle twitching, muscle cramps and spasms, osteoporosis |
Helps maximize bone density in teenagers, reduces risk of osteoporosis, may improve PMS, relieves leg cramps |
Sesame seeds, steamed tofu, whole milk, green beans, cheddar cheese, fruit yoghurt |
Chromium |
Need for frequent meals, excessive thirst, raised blood fats, craving for sweet foods, poor blood sugar control |
Improves blood sugar control, aids weight loss by reducing sweet cravings and hunger, lowers cholesterol levels, reduces risk of Glaucoma |
Meat, nuts, wholegrains, mung beans, adzuki beans, peas, peanuts |
Copper |
Iron-deficiency anemia, tiredness, changes to skin pigmentation and hair color, failure of babies to feed and grow |
Can help to lower cholesterol, reduces pain of arthritis, lowers risk of osteoporosis, reduces the risk of infection |
Oyster, lobster, peanuts, mushrooms, crab, sunflower seeds, calves liver |
Iron |
Fatigue, tiredness, shortage of breath, poor concentration, loss of appetite, repeated infections, headaches, hair loss |
Improves concentration, provides relief from painful period, restores skin tone, reduces tiredness |
Sesame seeds, roast venison, beef, lamb, canned crab, dried apricot, branflakes, tuna in oil |
Iodine |
Breast pain, poor concentration, enlarged thyroid gland in neck, muscle weakness, failing memory, tiredness, cold hands and feet |
May relieve painful breasts, may reduce risk of breast cancer, reduces swollen thyroid gland |
Haddock, mussels, cod, smoked mackerel, herring, milk, shrimps |
Potassium |
Irritability, confusion, muscle weakness, depression |
Relieves muscle cramps, reduces the risk of stroke, lowers high blood pressure, lowers the risk of kidney stones |
Bananas, spinach, radish, papaya, red pepper, red wine, watercress, parsnip, peach |
Magnesium |
Muscle cramps, loss of appetite, nausea, vomiting, anorexia, weakness, irregular heartbeat, fatigue, insomnia |
Lowers risk of heat disease, reduces complications with diabetes, relieves pre-menstrual headaches, lowers period pain |
Sunflower seeds, peanut butter, mixed nuts, pumpkin seeds, cocoa powder, shredded wheat |
Phosphorus |
Weakened bones, failure to grow, tiredness, anorexia, muscle spasms in the hands, face and feet, low bone density |
Reduce tiredness in people with diabetes, improves fracture healing, reduces alcohol cravings, lower the risk of kidney stone, develops strong bones and teeth |
Liver, shrimps, crabs, mussels, lobsters, steak, turkey, smoked salmon, cheese |
Zinc |
Poor concentration, slow growth of hair and nails, diarrhea, frequent infections, eczema, delayed puberty, dry skin, poor healing of wounds |
Helps improve acne, improves wound healing, reduces the symptoms of a large prostate gland, improves eczema |
Oyster, calve's liver, roast beef, lean roast lamb, wheat germ, canned crab, pork loin |
See Also : Know Your Vitamins
GO TO TOP
|
|
|