Magnesium
Magnesium is one of the most crucial minerals to overall health. It is found in all body tissues and is used in over 300 biochemical functions, such as maintaining healthy muscle and nerve function; regulating heartbeat rhythms, helping neurotransmitter functions, as well as metabolism of food, synthesis of fatty acids and proteins, and blood pressure regulation. 50 to 60 percent of magnesium is stored in the skeletal system; it is important for bone density and bone crystal formation, and helps assimilate calcium into the bone. The rest is present in muscle, soft tissues, and bodily fluids.
It plays a role in activating vitamin D in the kidneys and production of the antioxidant glutathione. It helps regulate blood glucose levels, …show more content…
Extreme cases can cause numbness and tingling, muscle cramps, seizures, heart rhythm changes and spasms.
Food sources of Magnesium are: dark green, leafy vegetables (spinach, swiss chard, kale), fruits or other vegetables (bananas, dried apricots, and avocados), nuts (almonds, brazil nuts, cashews), peas and beans (legumes), seeds (squash, pumpkin, hemp, flax, sesame, chia), soy products, whole grains (brown rice, quinoa, millet), and cocoa.
Potassium
Potassium is the third most abundant mineral in the human body.
It is also an electrolyte (like sodium and chloride), carrying positive electrical charge, found mainly within the cells.
It also, like other electrolytes, maintains water balance by moving it around the body, and acid/base balance in the blood and tissues.
Potassium plays an important role in skeletal and muscle contraction, and is therefore crucial for digestive and muscular function, including the heart function.
Body needs potassium to build proteins and muscle, break down and use carbohydrates, fat and protein, and for normal body growth.
It aids in the waste removal process, in managing our blood pressure, and promotes …show more content…
Food sources include many fruits and vegetables, such as spinach, parsley, wheatgrass, broccoli, mushrooms, pumpkin, tomatoes, citrus fruits, bananas, apples, avocados and dates. Further sources include molasses, grains, beans, salmon, chicken, whole milk, almonds, some other nuts, potatoes, and coconut water.
Iron
Iron is an essential mineral as it’s needed to make hemoglobin, a protein in red blood cells which enables them to carry oxygen and carbon dioxide to and from all the cells in the body.
Most of the human body's iron is contained in red blood cells. Iron is also involved in the conversion of blood sugar to energy, allowing muscles to work at their optimum. It is used in production of enzymes, in maintaining healthy immune system, for physical and mental growth, especially in childhood and pregnancy. Iron also makes up part of many proteins in the body, is used in production of connective tissue and brain neurotransmitters.
Symptoms of iron deficiency are: anemia, fatigue, dizziness, paleness, shortness of breath, hair loss, twitches, irritability, sensitivity to cold, heart palpitations, weakness, sore tongue, and brittle nails. Sources of iron include: dried beans, dried fruits, eggs (especially egg yolks, liver, red