1. Understand the Importance of Minerals
It’s a little strange to
think, isn’t it, that the same minerals we see in rocks and in tall
buildings are the keys to our body functioning like a well-oiled
machine? Well, minerals are necessary to keep our bodies working at full
capacity and if that doesn’t happen, our metabolism takes a beating.
While some minerals provide structure to our bones, others ensure that
our muscles, heart, and nerves are working properly and are major
factors in the metabolic process. There are fourteen essential minerals
that are required for the body to work properly, and they must be
consumed in our diet because we are unable to make them within our
bodies.
2. Understand How Minerals Work
For minerals to work and
help with the body’s functions, they must be absorbed through the
intestinal walls and then transported and stored in different types of
cells. Some, like calcium, attach to proteins and build structure, while
others, like potassium, are used in cells to regulate the balance of
fluids. Since we only need trace amounts of most minerals, it is
important to consult with your doctor before choosing to supplement your
diet; large amounts of minerals may be toxic.
3. Know Why Potassium Is So Important
Potassium, an essential mineral
and electrolyte, regulates the balance of fluids and minerals in cells
and also works to maintain heart and kidney function and a healthy blood
pressure. This mineral is also key to boosting your metabolism because
it is required to make your muscles contract and because it helps
convert blood sugar into glycogen. Glycogen is stored in your muscles
and liver and later burned for energy. Though a potassium deficiency is
uncommon, it can be caused by kidney disease, chronic diarrhea,
vomiting, or the overuse of laxatives and diuretics. Good sources for
the mineral include bananas, beans, spinach, sweet potatoes, papaya, and
Swiss chard.
4. Choose Foods Rich in Potassium
A diet low in fat and
cholesterol and rich in foods containing potassium, magnesium, and
calcium—such as fruits, vegetables, legumes, and dairy foods—has shown
evidence of reducing blood pressure. Potassium-rich foods include fresh
meat, poultry, fish, figs, prunes, lentils, kidney beans, black beans,
baked potatoes (with skin), avocados, orange juice, cantaloupes,
bananas, and cooked spinach.
5. Eat Healthy Sources of Chloride
The mineral chloride is
responsible for regulating the diffusion of body fluids through cell
walls and functions as an electrolyte when it transmits electrical
impulses through the water in the body. It aids in the metabolic process
by combining with hydrogen in the stomach to produce hydrochloric acid,
one of the most powerful digestive enzymes that breaks down the food we
eat, and by helping to balance pH levels and the amount of carbon
dioxide being expelled from the body. Chloride is in salt, but for a
healthier option, choose kelp, olives, tomatoes, lettuce, and rye.
6. Reduce Your Sodium
Salt can make some foods
taste better, but in the United States, we consume too much and we need
to put down the salt shaker. Overconsumption can lead to osteoporosis,
hypertension, edema, and even death. So for heart health and a faster
metabolism, reduce your intake to no more than a teaspoon (2,300
milligrams) of salt a day. However, according to the 2005 Daily
Guidelines published by the Department of Health and Human Services
(HHS) and the Department of Agriculture (USDA), “Individuals with
hypertension, blacks, and middle-aged and older adults should aim to
consume no more than 1,500 mg of sodium per day.”
7. Know Why Magnesium Is So Important
You probably knew it was important to get enough calcium, but did
you know that getting enough magnesium is equally important? In fact,
this macromineral is used to activate more than 300 enzymes as well as
create the lattice-like structure within our bones. Magnesium plays a
role in energy metabolism, helps metabolize fats, carbohydrates, and
proteins and store fuel inside our muscles that can later be used for
energy. Other benefits magnesium provides include preventing the onset
of Alzheimer’s disease, boosting the effectiveness of some antioxidants,
and making sure that your neurons are firing properly. Aim for 350
milligrams a day.
8. Choose Foods Rich in Magnesium
Magnesium can be found in
a wide variety of foods. The best sources include legumes, almonds,
avocados, toasted wheat germ, wheat bran, fish, seafood, fruit, fruit
juice, pumpkin seeds, and whole grains. Green vegetables, especially
cooked spinach, can be good sources, too.
