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8 OF THE MOST IMPORTANT MINERALS

At Body&Fit, we understand the significance of a healthy lifestyle and the vital role that minerals play in supporting our overall well-being. In this comprehensive guide, we delve into the importance of eight essential minerals and how they contribute to your body's optimal functioning. Whether you're an athlete seeking peak performance or simply striving for better health, this article will provide you with valuable insights into ensuring you're getting enough of these 8 crucial minerals. 

1. Magnesium 

One of the more underestimated minerals, magnesium plays a pivotal role in numerous bodily functions.  

What is magnesium good for? 

Magnesium: 

  • contributes to a reduction of tiredness and fatigue  

  • contributes to electrolyte balance  

  • contributes to normal energy-yielding metabolism  

  • contributes to normal muscle function  

  • contributes to normal protein synthesis  

  • contributes to normal psychological function  

  • contributes to the maintenance of normal bones  

To ensure you're obtaining an adequate amount of magnesium, consider incorporating magnesium-rich foods into your diet, such as leafy green vegetables, nuts, seeds, and whole grains. Additionally, magnesium supplements can be beneficial for those who may have difficulty meeting their daily requirements through diet alone. 

How much magnesium per day?  

The daily recommended amount of magnesium in an adult male is 350 milligrams. In a woman, it’s 300 milligrams.  

The top 3 magnesium supplements:  

2. Calcium 

Calcium is widely recognised for its role in maintaining strong bones and teeth. However, its benefits extend far beyond skeletal health.  

What is calcium good for? 

This essential mineral contributes to: 

  • normal energy-yielding metabolism  

  • normal muscle function  

  • the maintenance of normal bones  

  • the maintenance of normal teeth  

You can get an adequate amount of calcium from dairy products, leafy greens, fortified plant-based milk, calcium-fortified products and calcium supplements.  

The top 3 calcium supplements:   

3. Phosphorus  

Of all the minerals in our bodies, phosphorus is the second most abundant. It has several functions, particularly when it comes to maintaining strong bones, helping keep teeth strong and supporting a normal energy-yielding metabolism. Moreover, phosphorus contributes to the normal functioning of cell membranes, which is essential for a healthy body.  

The RDA of phosphorus for adults is 550 milligrams. Dietary sources of phosphorus include dairy products, fish, eggs, and whole-grain cereals.  

4. Iron 

Iron, another one of the essential minerals, is fundamental in the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body.  

What is iron good for? 

Sufficient iron levels are vital for: 

  • normal cognitive function  

  • normal energy-yielding metabolism  

  • the normal function of the immune system  

  • the reduction of tiredness and fatigue  

To optimise your iron intake, consume iron-rich foods such as lean meats, poultry, fish, legumes, spinach, and fortified cereals. Combining iron-rich foods with vitamin C sources, such as citrus fruits or bell peppers, can increase iron absorption. 

What would happen if you have low iron? 

Iron deficiency can lead to fatigue, weakness and reduced immunity. Women also have higher needs during their periods. Fortunately, it is quite easy to get enough iron through your diet.  

Men have a RDA of 11 milligrams of iron per day. In premenopausal women (between the ages of 16 and 50), this is slightly higher at 16 milligrams per day.  

The top 2 iron supplements 

5. Copper 

When we talk about important minerals, copper is often forgotten. Even though it’s important for energy metabolism, contributes to the maintenance of cartilage and connective tissues, and helps protect healthy body cells.   

The RDA of copper for adults is 900mcg. You can find it in organ meats, seafood, nuts and seeds, and dark chocolate.   

6. Zinc 

The role of zinc in the body is wide and varied. It plays a crucial role in supporting a robust immune system, wound healing, and cell division. It also aids in the metabolism of macronutrients and the synthesis of DNA and proteins. 

What is zinc good for? 

The main benefits of zinc are that it supports: 

  • normal cognitive function  

  • normal macronutrient metabolism  

  • normal protein synthesis  

  • the maintenance of normal hair  

  • the maintenance of normal nails  

  • the maintenance of normal skin  

  • the maintenance of normal testosterone levels in the blood  

  • the normal function of the immune system  

Incorporate zinc-rich foods into your diet, such as oysters, beef, poultry, pumpkin seeds, and legumes to stay on top of your daily intake. If needed, you can take zinc supplements under the guidance of a healthcare professional, especially if you have specific dietary restrictions or concerns. 

Zinc supplements: how much zinc per day? 

The recommended daily allowance of zinc for a man aged 18 and older is 9 milligrams. For a woman over 18, it’s 7 milligrams.  

The top 2 zinc supplements:  

7. Manganese  

Manganese is one of those minerals that’s important for the normal formation of connective tissue in cartilage and bones. In addition, it helps protect cells from oxidative damage caused by UV radiation, meaning manganese helps protect against influences of pollution and sunlight.   

How much manganese per day?  

The RDA of manganese for adults is 3.0 milligrams. Dietary sources of include nuts and seeds, green leafy vegetables, whole-grain cereals and tea.  

8. Potassium 

Potassium belongs in the list of minerals that play a major role in our body. It helps maintain normal blood pressure, is good for muscles and plays an important role in nerve function. By consuming a variety of fruits and vegetables, you can easily meet your daily potassium needs. 

The daily recommended amount of potassium in both men and women is 3,500 milligrams per day. Foods rich in potassium include bananas, sweet potatoes, spinach and avocados.  

Tips for getting enough minerals 

We cannot repeat it often enough: getting enough vitamins and minerals is essential for good health. Make sure you’re getting enough by following the below tips. 

Eat a variety of foods 

Try to get a wide range of foods from different food groups. This includes vegetables, fruits, whole grains, proteins and healthy fats. By eating a variety of foods, you get a wide range of nutrients and increase your chances of getting all the vitamins and minerals you need.  

Eat lots of fruit and vegetables 

Aim to eat at least two pieces of fruit and 300 grams of vegetables a day. Fruits and vegetables are rich in vitamins, minerals and fibre. Eat the rainbow, and choose a variety of colours to benefit from the different nutrients.  

Shop whole-grain products  

Wholemeal products, such as wholemeal bread, pasta and rice, contain more nutrients than refined grains. They are rich in B vitamins, iron and fibre, which is important for good health.  

Pack in some protein  

Protein-rich foods, such as lean meat, poultry, fish, eggs, legumes and nuts, are important sources of vitamins and minerals. Try to vary between animal protein sources and plant-based protein sources such as vegan protein to get a wide range of nutrients.  

Focus on healthy fats 

Good fats, such as those found in avocados, nuts, seeds and oily fish, are important for the absorption of fat-soluble vitamins (A, D, E and K). Make sure you include a few servings of these foods in your diet per week.  

Limit processed foods 

Processed foods can be high in calories, sugar and salt, but they are often low in vitamins and minerals. Eat consciously, and put these products on the menu less often.  

Consider dietary supplements 

A dietary supplement can be used to complement a varied, balanced diet and a healthy lifestyle. We offer a wide range of high-quality vitamins and minerals, although it’s always important to consult a doctor or nutritionist before incorporating them into your daily routine.  

Stay hydrated 

Water plays an important role in transporting nutrients, including vitamins and minerals, through the body. Make sure you drink enough water throughout the day to promote proper nutrient absorption.  

Let your vitamins and minerals work together 

Some foods work synergistically together to improve the absorption of vitamins and minerals. An example is combining foods rich in vitamin C (such as oranges or peppers) with foods rich in iron (such as spinach or lentils). This can improve iron absorption, especially if you follow a plant-based diet.  

Eat seasonally and locally 

Seasonal and locally produced foods are often fresher and more nutritious. Moreover, seasonal fruits and vegetables can contain more vitamins and minerals than products that are imported or grown out of season.  

By following these tips and being conscious of your food choices, you can ensure that you get enough vitamins and minerals to support your health and well-being. Remember, it is important to follow a balanced and varied diet tailored to your personal needs and lifestyle.  

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We hope that after reading this article, you’re a bit more ‘in the know’ when it comes to minerals. If you’re not sure that you’re getting enough minerals on a daily basis, check in with a nutritionist or doctor before you start taking supplements. For more questions about vitamins or minerals, or nutrition in general, don't hesitate to contact our team of nutritionists. You can get in touch via our customer service, or via Instagram. 

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