30 Seconds Summary5 Key Minerals You Need in Your Diet
- Minerals are essential micronutrients with roles in muscle contraction, heart rhythm, oxygen transport, enzyme activation, and bone health.
- There are two categories of minerals: macro minerals and trace elements, each with specified daily requirements that may increase for athletes.
- Calcium is crucial for bone health, muscle contraction, and nerve transmission, with increased needs in athletes and women due to higher activity levels.
- Magnesium is involved in over 300 bodily functions including muscle contractions and blood sugar regulation, and can improve insulin sensitivity and sleep quality.
- Iron is key for red blood cell function and energy utilization. It's especially important for athletes and those at risk of deficiency like females and vegetarians.
- Zinc supports numerous functions including digestion, metabolism, and immunity, with potential benefits from supplementation when deficient.
- Potassium aids in fluid balance and muscle function, can reduce stroke risk, and supports bone health by managing calcium retention.
- Intake of these minerals can be optimized through a diet rich in specific foods, but those experiencing symptoms like fatigue may need supplements after blood testing.
Biolayne
Rudy Mawer
