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Beginner’s guide to the most important Minerals for your body

By Karina Hammer, Certified Holistic Wellness Coach

Minerals play vital roles in our health and the functionality of our bodies. Following is a comprehensive resource of their benefits and where you’ll find them in nature.

Calcium: Blood clotting, nerve and muscle function, hormones, bone strength.
Sources: Dairy, dark leafy greens, broccoli, spirulina

Phosphorus: Helps form bones and teeth, kidney function, muscle contractions, heart function, nerve impulses.
Sources: Meat, poultry, fish, eggs, dairy, nuts, legumes

Magnesium: Critical element in over 300 biochemical reactions, bone mineralization, normal muscle contraction, immune system, reduces risk of blocked arteries, lowers blood pressure, prevents osteoporosis, improves sleep, prevents migraines.
Sources: Brown rice, spinach, Swiss chard, peanuts, black-eyed peas, tuna, bananas

Sulfur: Builds protein, joints and connective tissue, healthy skin, nails and hair.
Sources: Eggs, meat, poultry, fish, legumes, onions, broccoli, cauliflower, mushrooms

Sodium: Maintains proper fluid balance, transmits nerve impulses, digest proteins and carbohydrates, regulates blood pressure, helps muscles relax. Too much can cause high blood pressure. Excess Sodium causes the body to retain too much water and strains the heart, blood vessels, and kidneys.

Recommendations: Limit processed foods and processed meats; use sea salt Potassium: Proper function of heart, kidney and other organs, regulates blood pressure, reduces blood clotting and risk of kidney stones.
Sources: Bananas, avocados, nuts, citrus, leafy greens, potatoes, yams, legumes

Trace Minerals are no less important, they are just found in smaller amounts.
• Copper: Bone and cartilage development, use energy from carbohydrates, fats and proteins
• Zinc: Growth, tissue repair, and resistance to disease
• Selenium: Cell membrane integrity
• Chromium: Regulates blood sugar
• Cobalt: Red blood formation
• Copper: Red blood formation and connective tissue
• Fluoride: Healthy, strong teeth
• Iodine: Supports metabolism
• Iron: Red blood formation
• Manganese: Supports brain function
• Molybdenum: Contributes to normal growth

The best thing you can do for your body and health is to consume a variety of fruits, vegetables, and whole foods.

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