A balanced diet is one that caters to all of the vitamin, protein, and mineral requirements of the body. Without leaving any part behind, a balanced diet helps to keep our body healthy and happy.
An adequate quantity of minerals is needed for the proper composition of body fluids, including blood, and for the proper composition of tissues, bone, teeth, muscles, and nerves. Minerals also play a vital role in supporting healthy nerve function, the regulation of muscle tone, and supporting a healthy cardiovascular system.
Minerals also function as coenzymes that allow the body to perform its biochemical functions, including:
Therefore, it is necessary to look at the minerals required by your body to get proper nutrition.
To help you understand what to eat and incorporate into your diet, we have provided a list of minerals down below. Follow this to have an idea of how to maintain a balanced diet and boost your overall health.
Calcium is well known as the best friend of your bones and teeth as it supports their structure and strength.
Sources: Milk is rich in calcium. However, chiropractors prefer almond milk, soy, or rice milk to cow's milk as the latter promotes inflammation and is not good for joints and bones. Adding a natural supplement like Calcium Citrate can also be beneficial. Other good sources of this power-packed mineral include cheese, yogurt, and broccoli. If you eat a diet with meat, adding salmon to your diet will be a plus.
Adding potassium to your diet will benefit you in the following ways:
Sources: Bananas are well-known sources of potassium. Other fruits and vegetables high in potassium include lima beans, tomatoes, Swiss chard, potatoes, sweet potatoes, prunes and avocados.
Calcium requires other minerals to support it to build the body; phosphorus is one such mineral. It helps in:
Sources: Phosphorus is available to you in a wide range of foods. Rich sources of mineral for people that eat diets with meat include seafood, such as scallops, sardines, cod, shrimp, tuna, and salmon. You can also enjoy phosphorus in beef, pork, and cheese. Do not worry if you're a vegetarian or are looking to get your phosphorus from purely plant-based foods. Food items such as soybeans, lentils, and pumpkin seeds will be an appropriate choice for you.
Magnesium is a mineral that is involved in more biochemical functions than any other mineral in the body. Therefore, it is important to ensure your daily intake of magnesium is sufficient. Deficiency of magnesium can lead to serious health consequences, including cardiovascular disease.
Sources: Magnesium is present in green leafy vegetables, fruits, and grains. Good magnesium sources in dietary supplements are citrate, glycinate, aspartate, and oxide.
Sodium is obtained from the food we eat and the salt used to help season our foods. Sodium deficiency is rare; most people have excessive sodium levels. Individuals who have excessive sodium levels are often advised to reduce the intake of salt because excessive sodium can result in high blood pressure, potassium deficiency, and kidney problems.
Sources: Table salt, soy sauce, processed foods.
It is important to make sure that our body's mineral requirements are met so that our body has a proper chemical balance. If one mineral level is out of balance, all other mineral levels may be affected and can lead to a chain reaction of imbalances that may lead to various health implications.
Add these food items to your diet to get the desired results. Happy Eating!