I N PROF I LE
magic minerals
D iscover the healing power of minerals and which ones you need for optimal health. In theory, a healthy diet should take care of all your nutrient needs. However, in practice, most of us could do with a little help from supplements. For example, if you cannot tolerate dairy foods, you may not be getting the calcium you need; or, if you need to take conventional medications, you may not be aware that many of them affect the absorption or retention of certain minerals – for example, diuretics deplete zinc and magnesium. Also, since calcium cannot be absorbed properly without vitamin D, if you are not getting adequate sunshine, this can cause calcium deficiency. The top six Here are six of the most important minerals and their health benefits. Magnesium: This is involved in energy production, nerve function, muscle relaxation and bone and tooth formation. It also plays an important role in heart health by lowering blood pressure and preventing blood clot formation.
Magnesium levels are easily depleted by stress, alcohol and a diet high in processed foods, which contain next to no magnesium. Good food sources are whole grains, nuts, legumes and leafy greens. Calcium: Although calcium is the most abundant mineral in the body, most adults do not get the amount they need every day (800mg, rising to 1,000mg if you are a post-menopausal woman). Calcium prevents osteoporosis and may help lower blood pressure. It provides strength to bones and teeth, and is also needed for effective communication between nerve cells, for blood clotting and wound healing, and for muscle contraction. Dairy is one of the best sources of calcium; non- dairy sources include canned salmon and sardines, broccoli and almonds. Iron: This is vital for all-round good health, energy and stamina, and it is essential for healthy blood and for preventing anaemia. By helping the blood and muscles deliver oxygen to every cell in the body, iron keeps your immune system functioning optimally and also keeps your memory and cognitive skills sharp. Low levels of iron can result in fatigue and short attention span, and may also be a cause of poor academic performance
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ISSUE 60 • 2021
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