Hello, avid listeners and mineral enthusiasts, welcome back to another rich episode with your host, Lianne. Today, we’re unravelling the fascinating world of macro and micro minerals, to empower you with the knowledge to maintain a healthy and balanced body. So, let’s dive right in!
Unveiling the Players: Macro and Micro Minerals
Did you know that your body needs a balanced intake of two groups of minerals: macro and micro, for optimal function? Let’s get familiar with these heroes that are indispensable in our wellness journey.
- Macro minerals: These are needed in greater quantities and include calcium, magnesium, and potassium among others.
- Micro or trace minerals: Though required in smaller quantities, minerals like selenium, chromium, and vanadium play pivotal roles in numerous bodily functions, such as maintaining balanced blood sugar levels.
Spotlight on Iron
In the wellness circles, there’s a growing conversation surrounding low iron and ferritin levels. These deficiencies, often unnoticed, can potentially lead to sub-optimal health. It’s important to understand the results of your blood tests properly, to ensure you’re nourishing your body correctly.
The Unspoken Truth About Hydration
Hydration is more than just water; it’s about ensuring that your water is rich in essential minerals that facilitate proper cellular absorption. Consider filtering your tap water to avoid unwanted elements like lead, and maintain your health.
Electrolyte Balance: Not Only for Athletes
Even if you’re not a marathon runner or a volleyball enthusiast, maintaining a balanced electrolyte level is crucial. From controlling muscle functions to regulating heart rhythms, electrolytes are vital. Incorporating a daily pinch of Celtic sea salt into your drinks can aid in mineralization and ensure you’re topped up with necessary electrolytes.
Embrace Responsibility for Your Health
As we steer towards the end of our discussion, remember, it is imperative to stay ahead in your mineral game to avoid deficiencies and the diseases that can arise from them. Knowledge is power, and understanding the complex world of minerals is your gateway to a healthier, mineral-rich body.
Diet is always best, but some great products to supplement with are my Take This by Lianne Cell Mins – it’s a blend of 12 essential minerals in an absorbable form. Magnesium BisGlycinate with Taurine, which keeps the magnesium working for longer in the cell, from Physica Energetics, is the best that I have ever taken. Yes, you can take calcium, too, but start with the HypoZymase first and check against the foods rich in Ca. Phsycia’s Spectralyte is also excellent for minerals. Use the Celtic Sea salt on your food, too; I love that one.
Here are some examples of mineral food sources to emphasize in your diet
Magnesium — avocado, bananas, potatoes, nuts, seeds, dark chocolate, leafy greens, artichokes, whole grains, beans and legumes, dark chocolate, and some fish.
Sodium — sea salt, pickled/fermented foods like sauerkraut and pickles, cottage cheese and other cheeses, olives, canned and preserved foods, soy sauce, milk, bread, and unprocessed meats (in small amounts, as processed foods contain the most added sodium).
Potassium — bananas, sweet potatoes, spinach, lentils, orange juice, most beans, peas, beets, dried fruit like dates, and coffee.
Calcium — yogurt, kefir, raw milk, cheese, canned sardines, leafy greens like mustard greens or kale, broccoli, cashews, almonds, fortified tofu and fortified soy milk, parsley, and legumes.
Phosphorus — meat like beef, fish, chicken, turkey, dairy, seeds like pumpkin and sunflower seeds, legumes like lentils.
Iron — organ meats like chicken or beef liver, red meats, fish, poultry, clams, egg yolks, legumes, dried fruits like raisins, dark, leafy greens.
Zinc — meats like beef, organ meats like liver, fish, poultry, some vegetables like mushrooms, broccoli and asparagus, wheat germ, garlic, oats, rice, corn.
Iodine — seafood and fish like cod and tuna, some algae/seaweeds and sea vegetables, shellfish, iodized salt, fortified bread, and some dairy products.
Selenium — Brazil nuts, fish, and seafood like tuna, organ meats, beef, turkey, chicken, eggs, oatmeal, milk, lentils, cashews, and oats.
Chloride — table salt, soy sauce, seaweed, olives, breads, celery, tomatoes.
Copper — shellfish, organ meats, spirulina, mushrooms, dark chocolate, leafy greens, nuts, seeds, wheat bran.
Sulfur — foods rich in protein, including meats like beef, poultry, fish, soybeans, black beans and kidney beans, eggs, milk, and nuts.
Manganese — Whole grains, shellfish, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, and tea.
Thank you for tuning into this enriching episode. Join me, Lianne, as we venture deeper into understanding and nurturing our bodies through balanced nutrition. Remember, maintaining a symphony of well-coordinated elements working seamlessly is the secret to a healthy life.
Stay tuned for more insights on “EAT THIS with Lianne”. Balance, not just in our diets but in all aspects of life, is the cornerstone of optimal health.
Remember, your health is your responsibility. Equip yourself with the knowledge to make informed choices, and foster a lifestyle rich in essential minerals.
To a healthier, balanced, and mineral-rich life, see you in the next episode!
I’m on a low-sodium diet due to Meniere’s Disease and also need to keep hydrated. My concern is that I may be drinking too much water that washes away sodium that I DO need. Do you have any advice on how to balance that? I may intake about 1,000 -1,200 mg of sodium per day and drink about 8 8oz cups of water.