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Dietary Minerals, Symptoms of Deficiency and Sources

The whole body of you built from minerals. You can’t live without minerals. Our bodies don’t produce minerals; therefore, we must be sourcing them from our food or have to take mineral supplements. That is the reason we call them essential minerals.

If we eat enough vegetables and fruits, why do we have to take a mineral supplement?

A long time ago, before our planet was overpopulated, the soil was rich in minerals. Vegetables and fruits were not picked early to survive transport, were rich in minerals. Back then, people who eat vegetables and fruits obtained an adequate supply of minerals and seldom had a mineral deficiency. But, in this century, due to the overpopulation and irresponsible agriculture, our food is not only lacking the flavor that used to be, but also the essential minerals and vitamins.

Symptoms of mineral-related deficiencies and the foods that are highest in that particular mineral:

Iron

Fatigue, anemia, dizziness, pallor, hair loss, twitches, irritability, weakness, pica, brittle or grooved nails, painful tongue, pharynx and esophagus, restless legs syndrome, depression, low blood pressure, poor memory, susceptible to diseases

Dietary sources: Meat, seafood, liver, organ meats, broccoli, tofu, nuts, beans, dark chocolate, spinach, tomato, potato, mushroom, whole grains.

Calcium

Cardiac arrhythmia, fatigue, PMS, depression, memory loss, muscle cramps, brittle nails, fractures

Dietary sources: Green leafy vegetables, kelp, dairy products, sesame seeds, unrefined cereal grains, seeds, tofu, and almonds

Phosphorus

Constant weakness, neuralgia, numbness, anxiety, irritability, irregular breathing, joint pain

Dietary sources: Red meat, fish, poultry, bread, rice, oats, egg yolk, peanut butter, avocado, dairy products, almonds, pumpkin seeds, sunflower seeds, beans, carrot, pecans, lentils, cabbage

Zinc

Reduced sense of taste, loss of smell, loss of appetite, impaired brain function, irritability, hair loss, dry skin, slow wound healing, diarrhea, weight loss, and nausea

Dietary sources: Oysters, red meat, poultry, nuts, whole grains, dairy products, eggs, pumpkin seeds, mushrooms, peas, and dark chocolate

Potassium

Digestive problems, low energy, spasms or cramps, constipation, pains and aches, breathing difficulties, nervousness, palpitations

Dietary sources: Sweet potato, tomato, potato, spinach, beans, lentils, dairy products, seafood, banana, avocado, prune, carrot, parsnip, orange

Sodium

Nausea, vomiting, headache, short-term memory loss, confusion, lethargy, fatigue, loss of appetite, irritability, muscle weakness, spasms, cramps, seizures

Dietary sources: Table salt, meat, eggs, cheese, milk, celery

Magnesium

Nausea, fatigue, loss of appetite, headache, muscle cramps, weakness, sleep disorders, cardiac arrhythmia, spasms, tremors

Dietary sources: Legumes, seeds, and nuts, seafood, banana, avocados, broccoli, spinach, tofu, dark chocolate, whole grains

Manganese

Fatigue, weakness, irritability and heavy menstruation

Dietary sources: Grains, legumes, seeds, nuts, green leafy vegetables, tea, coffee, pineapple, parsley, celery, blueberries, peas, apricots

Copper

Anemia, arthritis, gray or white hair, low body temperature, fatigue, joint pain, muscle sores, bruising

Dietary sources: Liver, seafood, almonds, green leafy vegetables, whole grain cereals, oysters

Selenium

Hair-loss, fatigue, weight gain, often getting sick, shortness of breath, infertility, slow wound healing, hypothyroidism, memory problems

Dietary sources: seafood, organ meats, dairy products, whole grains, onions, broccoli, eggs, seafood, meat, asparagus, tomatoes, mushrooms, nuts

Iodine

Goiter, weight gain, fatigue, hair loss, menstrual difficulties, difficulty thinking, dry skin, feeling cold, heart problems

Dietary sources: Eggs, kelp, fish, seaweed

Chromium

The lack of it causing anxiety, fatigue, muscle weakness, weight loss, pre-diabetes, high blood sugar, high blood pressure

Dietary sources: Broccoli, grape juice (especially red), meat, brewer’s yeast, whole grain cereals, clams, meat

Molybdenum

Irregular heartbeat and irregular breathing, headache, nausea, night blindness, impotence, gum disorders

Dietary sources: Legumes, whole grains, nuts, liver, green leafy vegetables

Chlorine

Electrolyte disturbance. Symptoms may include irregular heartbeat, fast heart rate, cramping, fatigue, confusion, and headaches.

Dietary sources: Table salt

Vanadium

Diabetes, tooth, decay, lung problems, obesity

Dietary sources: fish, meat, whole grains, radishes

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