We need minerals for the health of our bones, teeth, hair, brain and organs in our body. Due to eating many processed foods, people tend to not get enough minerals in their diets. Some of that is due to eating things with phytates in them that block absorption of nutrients, nuts, seeds, rice, legumes and grains.
To maintain your overall health, you need 15 minerals.
Calcium
Chloride
Chromium
Cobalt
Copper
Iodine
Iron
Magnesium
Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium
Zinc
Let’s look at the foods we can eat to make sure we have them in our diet:
Calcium
Found in Raw milk products, cheese, yogurt, sardines, leafy greens, cashews, almonds, parsley and legumes. (Make sure nuts and legumes are soaked and sprouted and soaked to remove mineral blocking phytates).
Calcium is needed for the structure of our skeleton, bones, teeth, helping muscles to contract and relax, nerve function, blood pressure regulation, blood clotting, immune system regulation and metabolic functions.
Chloride
Found in salt, seaweed, olives, soy sauce celery and tomatoes.
Chloride is an electrolyte that works with sodium to help balance fluids in the body and assists in digestion by being a part of production of stomach acid and helps to balance PH levels. Most people have an adequate intake of Chloride.
Chromium
Found in beef, eggs, liver, oysters, poultry, broccoli, and wheat germ.
Chromium is a trace mineral, meaning we only need small amounts, needed for absorption of carbohydrates, fat and protein and it plays a role in digestive breakdown.
Cobalt
Found in beef, liver, fish and shellfish.
Cobalt is another trace mineral, meaning we only need small amounts. Cobalt is a component of B12 (Cobalamin), getting enough B12 will provide your needs for Cobalt. It is needed for the essential function of cells, the production of red blood cells, and the production of antibacterial and antiviral compounds.
Copper
Found in organ meats, shellfish, mushrooms, leafy greens, spirulina, dark chocolate, wheat bran, nuts and seeds. (Make sure nuts and seeds are soaked and sprouted to remove mineral blocking phytates).
Copper is another trace mineral, meaning we only need small amounts. Copper helps iron uptake in the GI tract, supports metabolic functions, helps with neurotransmitter production and fights free radical damage. Copper also is involved in enzymes and proteins that make sure there is optimal function of the cardiovascular and nervous systems.
Iodine
Found in seafood and fish, (cod and tuna), some seaweeds and sea vegetables, shellfish, some dairy products, and eggs.
Iodine is another trace mineral, meaning we only need small amounts. Iodine is needed to produce thyroid hormones, helps with development, supports metabolic reactions and aids normal brain development and cognitive function.
Iron
Found in organ meats (chicken and beef liver for example), red meats, fish, poultry, clams, egg yolks, dried fruits and legumes. (Make sure legumes are soaked to remove mineral blocking phytates).
Iron is vital for producing hemoglobin which carries oxygen in the blood. It prevents anemia, helps make amino acids, collagen, neurotransmitters and certain hormones as well as assisting in development.
Magnesium
Found in avocados, potatoes, artichokes, beans, bananas, dark leafy greens, dark chocolate, seeds, nuts and legumes. (Make sure seeds, nuts, and legumes are soaked and sprouted and soaked to remove mineral blocking phytates).
Magnesium is a major electrolyte mineral. It is needed for making proteins and for muscle contractions, nerve transmission, and immune system health. As well as assisting in enzymatic reactions and DNA synthesis. It is necessary for formation and maintenance of bones.
Manganese
Found in shellfish, leafy vegetables, coffee, tea, potatoes, nuts, legumes and rice. (Make sure nuts, legumes and rice are soaked and sprouted and soaked to remove mineral blocking phytates).
Manganese is another trace mineral, meaning we only need small amounts. Manganese aids in cell division and blood clotting, and helps with the breakdown of cholesterol, proteins and carbohydrates. Manganese is a cofactor in two important enzymes, superoxide dismutase and arginase involved in the body’s mitochondria.
Molybdenum
Found in liver, dairy, leafy greens and legumes. (Make sure legumes are soaked to remove mineral blocking phytates).
Molybdenum is a part of many vital enzymes including sulfite oxidase and nitrogenase.
Phosphorus
Found in beef, fish, turkey, poultry, dairy, Cashews, pumpkin and sunflower seeds, legumes and lentils. (Make sure cashews, seeds, legumes and lentils are soaked and sprouted and soaked to remove mineral blocking phytates).
Phosphorus is found in every cell of the body. It is important for healthy bones and teeth and is part of the system that maintains acid base balance. It makes muscles contract and helps nerve function. It also stores and transfers energy and vital for the overall growth, development and repair of the body’s tissues.
Potassium
Found in meat, potatoes, seafood, sweet potatoes, spinach, peas, beets, beans, bananas, oranges, coffee, and lentils. (Make sure lentils are soaked to remove mineral blocking phytates).
Potassium is one of the major essential minerals. Potassium plays a major role alongside sodium and chloride in determining fluid balance both inside and outside the cells. It also helps with nerve transmissions, muscle contractions, and optimal blood pressure levels. It helps to prevent heart arrythmia, swelling and helps reduce the risk of stroke and hypertension. We need high amounts of potassium intake.
Selenium
Found in Brazil nuts, beef, eggs, turkey, chicken, organ meats, fish and seafood, dairy, mushrooms, lentils and cashews. (Make sure nuts, and lentils are soaked and sprouted and soaked to remove mineral blocking phytates).
Selenium is an essential trace mineral. It is essential for proper thyroid hormone metabolism, assists in DNA synthesis and metabolism, supports the immune system in fighting infections, protects against oxidative damage, and promotes sperm health.
Sodium
Found in sea salt, pickled and fermented foods like sauerkraut and pickles, cottage cheese and other cheeses, canned and preserved foods, soy sauce, milk and unprocessed meats.
Alongside potassium and chloride, sodium is a major electrolyte mineral that helps in determining fluid balance within the body. It also helps with nerve transmissions, muscle contractions.
Zinc
Found in meat, organ meats, shellfish, poultry, dairy, mushrooms, broccoli, asparagus, garlic, corn and rice. (Make sure rice is soaked to remove mineral blocking phytates).
Zinc is needed to make stomach acid, aids in cell division, wound healing, skin health and immune function. It also helps in growth and repair of cells and tissues in the body.
Make sure you are getting your minerals, not blocking them from absorbing with phytates! You can buy soaked and sprouted flours, nuts and seeds, soak your own rice and legumes before consuming.
Further reading:
Calcium:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/
Chloride:
https://pubmed.ncbi.nlm.nih.gov/22385875/
Chromium:
https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
Cobalt:
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Cobalt
Copper:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3718004/
Iodine:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049553/
Iron:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567869/
Manganese:
https://pubmed.ncbi.nlm.nih.gov/27267351/
Magnesium:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707661/
Molybdenum:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079273/
Phosphorus:
https://medlineplus.gov/ency/article/002424.htm
Potassium:
https://pubmed.ncbi.nlm.nih.gov/28024910/
Selenium:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/
Our garden is still giving, and it is currently spinach I am finding many new to me recipes for! This was delicious and filled with minerals! (Calcium, potassium and iron, as well as vitamin C).
Balsamic-Parmesan Sauteed Spinach
Ingredients
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- 1-pound fresh spinach
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 2 tablespoons grated Parmesan cheese (I used sheep milk Pecorino Romano this time)
- 4 teaspoons good-quality balsamic vinegar or balsamic glaze
Directions
- Heat oil in a large pot over medium heat. Add garlic and cook, stirring, until fragrant, 30 seconds to 1 minute. Add spinach, salt and pepper; toss to coat. Cook, stirring, until just wilted, 3 to 5 minutes. Remove from heat and stir in Parmesan. Drizzle with vinegar (or glaze) and serve immediately.
Originally appeared: EatingWell.com, September 2020
Glyphosate is sprayed on most grain crops in America, add to that the grains have phytates in them that block the absorption of minerals, and you have a mineral depleted society….
That sandwich you ate? Yaa, the contents, meat, vegetables that you thought were good for your health,
the minerals in them were not absorbed by you or your family.
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