Are you in a Mineral State of Mind?
Did you know that minerals affect every system in your body? Including those that help you cope with stress and fight off germs. Falling short on these little guys can make a huge impact on your health.
I’ve been talking a lot about minerals lately with clients. A Lot has to do with the fact that we are in the middle of summer (a super hot one here in Florida) and our bodies mineral supply can become severely depleted when you add a heat element to it…..not to mention if we aren’t getting enough to begin with, we are already at a deficit.
Here are (3) minerals we need to make sure we are getting enough of right now and simple steps you can take to add them to your diet.
1. Magnesium-Did you know your body can excrete it when you are under stress? Research has shown, If you have proper levels it may help ease anxiety. Magnesium is like the “Star of the Show” and women, even more than men, tend to be deficient in it. It checks lots of boxes…bone health, muscle function, and energy production and may help you even fall asleep faster. Women need roughly about 320 mg per day and if you workout if can deplete your levels because your muscles use it during exercise.
Magnesium Rich Foods to Fill up on: Nuts, Seeds, greens, avocados, and dark chocolate (think 80% or higher) If you are going to supplement it is recommended you aim for about 300 mg of magnesium citrate (which helps with constipation) or glycinate.
2. Zinc-The Immune System booster. Now more than ever, we need to make sure our Zinc levels are adequate. Zinc also protects us on a cellular level.
Zinc Rich Foods: For Animal Protein Eaters-shellfish, red meat (think grassfed) for Vegetarians/Vegans think beans, nuts, whole grains and pumpkin seeds. The RDA recommends 8 mg daily for adequate intake. If you find you are getting sick frequently you may want to consider supplementing. Its recommended taking about 30 mg, but don’t exceed 40 mg a day from all sources (food included)
3. Iron-is necessary for red blood cells to carry oxygen throughout your body and supports muscle function. If you aren’t getting enough you could experience fatigue, trouble concentrating and be at risk for anemia. Women who workout a lot are prone to having low iron since we lose it through menstruation and sweat.
Iron Rich Foods: Lean Meat, Seafood, Nuts, Beans and fortified grains. If you think you might be low, definitely get your levels checked by a Doctor BEFORE you add an Iron Supplement, as too much can cause GI issues and cellular damage.