Wednesday, December 28, 2016

Micronutrients Part 2: Minerals!



Here we are at last; the final cold, hard science edition of “Simply Real”. You’ve been introduced to ideas about what health and health food are (that’s less science and more my science-and-experience-based opinion), macronutrients, and now micronutrients. You have a basic, but thorough understanding of what foods are nutrient-dense, what nutrients are in specific foods, and even how these nutrients benefit your body.

Today, we dive into minerals – the “inorganic” cousins of vitamins. Vitamins are different from minerals because they are made of several different types of elements, and can be broken down. Minerals are made of only one element. Think back to your early science classes in elementary and high school and imagine the periodic table. You probably remember common elements like helium, hydrogen, and carbon. Minerals in nutrition are elements that the body uses, and they aren’t broken down like vitamins.

The functions of vitamins and minerals are also different. Remember that the vitamins usually “helped” things in the body happen: they help store things, they help build things, they help release and activate things. Minerals serve to maintain “balances” in the body in addition to being building blocks. Electrolytes are minerals that you may be familiar with, and we’re about to find out what they really do.

Mineral
What does it do?
Why is it important
Where to find it in Food!
Calcium
Part of bone structure
Electrolyte
Role in blood clotting
Lends strength and structure to bones
Helps our muscles function
Cool fact: our bones are storage for calcium and release it when we need to use it free in our blood.

Milk and dairy products
Almonds, green leafy vegetables, broccoli, fish with bones (sardines)

Sodium
Sodium is an electrolyte
Maintains fluid balance in our cells
Muscle movement, including the heart
Maintains pH
Table salt
Seafood
Milk
Processed foods (not ideal J )
Potassium
Electrolyte
Heart function and muscular function
Fluid balance
Maintains pH
Bananas
Potatoes
Beans
Dark leafy  greens
Mushrooms
Magnesium
Immune health
Electrolyte
Bone health
Energy and protein production in the body
Blood sugar regulation

Important factor in building certain immune cells.
Bone structure

Dark leafy greens
Avocados
Nuts and seeds
Fish
Yogurt
Dark chocolate :D
Phosphorus
Bone and tooth health
Protein building in body
Metabolism of carbs and fats
Component of structure
Body maintenance
Energy production
Milk + dairy
Meat
Nuts
Phosphorus from animal foods is actually more easily absorbed than it is from plant foods.

Manganese
Development of body structures
Calcium absorption
Carb and fat metabolism
Brain and nerve health
Helps in the production of connective tissues (skin, ligaments, fibers that hold everything together)
Part of certain clotting factors (things in the body that help blood clot)
Builds bones and stores calcium
Energy production and use
Whole grains
Nuts
Leafy greens

Selenium
A trace mineral – needed in smaller amounts.
Builds proteins that prevent oxidation
Remember from the vitamins post that oxidation is what causes aging, inflammation, and general bad things in the body.
Selenium builds antioxidant enzymes which help prevent this process in the body.
Fish
Grass-fed meat (specifically grass-fed, because the selenium content of meat depends on the content that is in the food the animal ate!)
Whole grains
Nuts + seeds
Plant foods are the best source of selenium J
Copper
Blood vessel and nerve health and function
Blood cell production with iron
Iron absorption
Copper is another trace mineral, but it is important!
Iron is needed to keep blood cells healthy and oxygenated. Copper helps with iron absorption.
Helps keep nerves healthy and fresh.
Dark Chocolate
Seafood and meat
Zinc
Cell division (regeneration of our bodies, basically)
Healing wounds
Immune function
Smell and taste function

Zinc plays a role in the reaction that allows our cells to create more cells. This is important for obvious reasons (if your cells aren’t replicating, you’re dead, so…)
Enhances and speeds wound healing
Dark chocolate
Seafood and meat
Iron
Required for the production of red blood cells
Red blood cells carry oxygen in our body and play a role in fluid balance.
Meat
Fish
Nuts
Leafy greens
Animal-based iron sources are absorbed more easily in the body. However, plant-based sources can be absorbed better when iron-rich foods are combined with vitamin C. Think spinach salad with strawberries!
Iodine
Thyroid health
The thyroid is an important organ that regulates metabolism and produces hormones and immune cells.
Iodized salt
Oysters + other shellfish
Seafood