Minerals: Why You Need Them & Why You’re Probably Deficient

Minerals are necessary for nearly every bodily function, from building bones, teeth, and joints to acting as enzyme co-factors to helping the body maintain proper PH (acid-alkaline balance). Plants obtain minerals from the soil, and most of the minerals in our diets come directly from plants or indirectly from animal sources (animals eat plants). Minerals from plant sources vary, because soil mineral content varies geographically. And with modern farming methods – including mass production, soil depletion caused by improperly maintaining farmland, and spraying crops with pesticides – our produce has a only fraction of the minerals it should contain.

Do you have high blood pressure? Fatigue? Constipation? Muscle cramping? Low thyroid? Trouble sleeping? All of these conditions can be traced back to a mineral deficiency. Minerals are easily flushed from the body in times of stress and by coffee, alcohol, and sugar consumption. Or, if you have low stomach acid (WAY more common than you think, especially as you get older), you’re not properly breaking down food and absorbing minerals from your food. If you have a poor diet, high in refined foods, white flour, sugar, coffee and booze, you’ll run into a mineral deficiency sooner rather than later.

Let’s take a closer look. Minerals should exist in ideal ratios in the body; the most important ratios are calcium/magnesium and sodium/potassium. When these ratios are off, say, from not getting enough magnesium or getting too much sodium (mainly via salt), deficiencies develop. The adrenals rely on a high concentration of minerals to properly function, so if you are not getting enough minerals, these glands suffer most. You may feel tired or experience low thyroid (which can cause constipation, dry skin, sleep difficulty, and fatigue), because your adrenals govern your thyroid hormone.

Here’s a quick primer:
Magnesium regulates muscle contraction, fosters stress relief and relaxation. Necessary for proper cardio function. Can be used therapeutically (500mg/day) to lower blood pressure and relive constipation and muscle/menstrual cramping. New research suggests that high blood pressure is more closely linked to diets low in minerals, such as calcium, potassium, and magnesium.

Calcium is the most abundant mineral in your body. Needed for hormone production, heart, and bone health. Some evidence indicates calcium aids weight loss.

Potassium helps maintain the acid/alkaline balance in your blood. Also needed for blood pressure regulation.

Zinc promotes immune and digestive health and boosts immunity. Frequent illness? Ramp up your zinc intake. Beef and lamb are best sources. Pumpkin seeds are the best vegetarian source.

The best sources for minerals are sea vegetables such as hijiki, wakame, kelp, nori, kombu, etc. Sprinkle on salads or add to broths and soups. Herbal and green teas are good sources. Also, EAT MORE GREENS; they are an excellent source of magnesium, in which many, many people are deficient. Make your own mineral broths, and sip at night to foster good sleep. Minerals, especially magnesium, relax the nervous system and promote restful sleep. Try a calcium/magnesium supplement at night to help you sleep.

Try a bone broth, or make a veggie broth with root vegetables like yams, beets, or potatoes, greens, egg shells (high in calcium), sea veggies, onion, garlic, cruciferous veggies, and ginger. Chop and add all to pot; cover with filtered water; simmer for about 4 hours; strain. Sip. Very alkalinizing and mineral-rich.

Finally, I recommend that everyone take a vitamin-mineral supplement. It’s nearly impossible, even if you eat perfectly (and who does?), to get all the minerals you need from your food, unless you’re fortunate enough to live on a biodynamic farm and you pluck your dinner freshly from the ground every night. By the time our vegetables are picked and shipped to us and then cooked, they’ve lost a lot of nutrients.