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:
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.
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
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
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
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
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
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
Fatigue, weakness, irritability and heavy menstruation
Dietary sources: Grains, legumes, seeds, nuts, green leafy vegetables, tea, coffee, pineapple, parsley, celery, blueberries, peas, apricots
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
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
Goiter, weight gain, fatigue, hair loss, menstrual difficulties, difficulty thinking, dry skin, feeling cold, heart problems
Dietary sources: Eggs, kelp, fish, seaweed
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
Irregular heartbeat and irregular breathing, headache, nausea, night blindness, impotence, gum disorders
Dietary sources: Legumes, whole grains, nuts, liver, green leafy vegetables
Electrolyte disturbance. Symptoms may include irregular heartbeat, fast heart rate, cramping, fatigue, confusion, and headaches.
Dietary sources: Table salt
Diabetes, tooth, decay, lung problems, obesity
Dietary sources: fish, meat, whole grains, radishes