Following on from my previous blog on food sources of essential vitamins, today I will be covering food sources of essential minerals. Minerals are required in trace amounts for good health. Surprisingly, mineral deficiency is quiet common in Australia, with Zinc and Magnesium deficiency leading the way. Zinc is necessary for a healthy immune system, strong connective tissue, healthy skin, hair and nails, fertility and healthy hormone balance. Zinc is involved in over 300 different enzyme systems in the body, it is a co-factor of DNA repair and can reduce heavy metal toxicity, particularly lead and copper. Zinc deficiency is also thought to promote cancer growth. Due to poor zinc levels in Australian soils our food is often low in zinc causing wide spread low grade zinc deficiency. Signs of zinc deficiency may include; poor immune function and susceptibility to infections or allergies, poor wound healing, hair loss, skin problems or even acne. Often white spots on the fingernails are the first sign of zinc deficiency. Your Naturopath can easily test your zinc to determine if you are deficient.
Magnesium is another important mineral that is often lacking in the diet. It is essential for the production of energy within the cell and to maintain a healthy nervous system. The body need magnesium in order to help regulate the contraction and relaxation of muscles, the function of certain enzymes in the body and the production of protein. Early signs of magnesium deficiency may include, fatigue, anxiety, insomnia, irritability and poor memory. Our requirements for magnesium increase when we are under stress, so in today’s busy world getting enough magnesium in the diet is important. Magnesium is present in most unprocessed foods, but with our modern diet relying more heavily on processed foods these days, magnesium deficiency is becoming increasingly common.
To ensure you are getting a full complement of essential trace minerals from your diet, particularly zinc and magnesium, increase your dietary intake of the foods from the list below.
Calcium
Dairy Products – Cheese, yoghurt, milk
Soy products – beans, tofu, milk, flour
Wheat germ
Figs – dried
Egg yolks
Lemon Zest
Cinnamon, Oregano – dried
Tahini
Duck meat
Almond, Brazil nuts
Sunflower seeds
Salmon, Sardines
Anchovies, Snapper
Crab Meat, Fish Paste
Shellfish, Prawns
Cabbage and Bok Choi
Spinach
Fresh – Basil, Chives and Parsley
Chromium
Ham
White Fish
Parsley
Olives
Cottage Cheese
Copper
Liver – lamb
Cocoa Powder
Soy Flour, Bulghur
Flour – Rye, Wholemeal
Oats, Oatbran
Wheat bran, Wheat Germ
Flourine
Bakers Yeast
Black Tea
Bulghur
Rabbit
Turkey, Duck
Sardines, Mullett
Zucchini
Iodine
Iodized table salt
Cocoa Powder
Milk
Fish, Sushi
Egg Yolk
Oysters, Scallops
Iron
Red Meat
Liver and Kidney – Chicken, Lamb and Veal
Almonds, Cashews
Hazelnuts, Pine Nuts
Sesame Seeds, Tahini
Eggs
Oysters, Mussels
Parsley, Coriander – fresh
Basil, Watercress
Spinach, Silverbeet
Red and Green Chilli
Sundried Tomatoes
Soy – Flour, Miso, Tempeh, Tofu
Magnesium
Red Meat
Chicken and Chicken Liver
Pork and Turkey
Almonds, Brazil Nuts
Cashews, Pecans
Hazelnuts, Pinenuts
Pistachios, Walnuts
Sesame Seeds, Tahini
Bakers Yeast, Yeast Spreads
Dark Chocolate
Chili, Curry Powder
Goats Milk
Dried – Apple, Apricot, Currant and Fig
Dried – Sultana, Prunes and Dates
Passion Fruit
Banana
Blackberries
Raspberries
Legumes
Shallots, Spinach and Parsley
Manganese
Almonds, Cashews, Hazelnuts, Macadamias and Walnuts
Sesame Seeds, Tahini
Sunflower Seeds
Soy Milk, Soy Flour
Tofu, Tempeh
Sundried Tomatoes
Parsley, Silverbeet, Spinach
Phosphorous
Red Meat
Fish – all types
Shellfish
Cheese
Milk and Yoghurt
Potassium
Red Meat
Fish – all types
Cheese, Milk and Yoghurt
Eggs
Apples, Apricots, Banana and Berries
Nuts, Seeds
All Raw Vegetables
Selenium
Brazil Nuts
Mushrooms
Egg yolks
Wheat and Whole Wheat Flour
Rice Flour, Oats, Oat Bran
Wheat Bran, Wheat Germ
Mustard Powder
Cheese
Fish – all types
Sesame Seeds, Tahini
Silica
Oats, Barley, Millet
Alfalfa, Potato, Kelp
Sulphur
Egg Yolk
Red Meat
Chicken and Turkey
Almond, Cashew and Brazil Nut
Hazelnuts, Pistachio and Pinenuts
Zinc
Oysters
Red Meat
Liver – Chicken, Veal, lamb
Almond, Brazil Nuts, Cashews
Walnuts, Pine nuts, Peacans and Peanuts
Chicken, Duck and Turkey
Cheese
Yeast Spread
Sundried Tomato
Eggs
Sesame Seeds and Tahini
Sunflower Seeds
Garlic
Green Peas
Fresh Basil and Parsley
Broad Beans
Butter Beans
Spinach
Mushrooms
By eating a wide variety of fresh, unprocessed, whole foods you will be able to boost the level of nutrients, including trace minerals, in your diet and reap the health benefits. If you feel that you may have a nutritional deficiency, make an appointment today for a full dietary analysis. The small changes you make to your diet now, will serve you in the future and help to protect your health in the years to come.