Minerals are substances that your body needs to function well. Your body needs two types of mineral nutrients: macrominerals like calcium and potassium, which your body needs in relatively large quantities, and microminerals like iron and selenium, which your body needs only in miniscule amounts. Minerals can be easily obtained from food sources, and you do need to take supplements to supply your body’s daily intake. Mineral deficiencies can occur for a number of reasons, including inadequate intake from food, poor absorption due to digestive issues or excessive loss through sweating, urinary excretion or bowel movement.
Poor food choices, an unhealthy lifestyle and special circumstances may also result in mineral deficiency. Unlike vitamin deficiencies, mineral deficiencies may lead to chronic diseases and must be remedied upon the advice of a qualified healthcare provider.
The World Health Organization (WHO) has identified some major mineral deficiencies that threaten most parts of the world. These include:
Iodine deficiency
Iodine is essential for the production of a thyroid hormone that controls metabolism. Low levels of this hormone (thyroxine) can lead to visible goitre and cretinism, a condition characterised by severe brain damage occurring in very early life. Iodine deficiency in younger children can cause mental impairment, leading to poor school performance, reduced intellectual ability and impaired work capacity. Other health problems resulting from iodine deficiency include fatigue, overweight and low sex drive. Iodine deficiency is characterised by dry hair and skin. Food sources of iodine include sea vegetables, kelp, sea salt, herring, seafood, cod-liver oil, and dark, leafy vegetables grown in iodine-rich soil.
Iron deficiency
One of the most common nutrient deficiencies in the world is iron deficiency. Iron is important for all bodily functions. Iron in your red blood cells is responsible for carrying oxygen to other parts of your body. Without iron, your muscles will lose strength and your brain can become less focused. Adequate iron intake is vital for women's health. Women are more likely than men to suffer from iron deficiency, particularly postmenopausal and pregnant women, possibly due to their biological makeup and dietary pattern. Iron levels of women may be depleted as a result of menstruation, pregnancy and childbirth.
Chronic dieters and those who consume low-calorie diets tend to avoid iron-rich meat and eggs, hence their low iron levels. Symptoms of iron deficiency include pallor, fatigue, forgetfulness, depression, anaemia and shortness of breath. In severe cases, iron deficiency can lead to cardiac death. Rich sources of iron are meat, egg yolks, leafy green vegetables, silverbeet, kelp, dried beans, enriched cereals and whole grains, pumpkin and sesame seeds, nuts and black strap molasses. Cooking in iron pots can also help to increase your body's iron stores.
Source: World Health Organization
Calcium deficiency
Calcium is important for bone health, blood clotting, cell division, muscle contraction and tone, brain function and hormonal balance. A healthy diet high in calcium will not only help you maintain strong bones and teeth, but the natural sedative effect of this mineral can also help lower blood pressure in some individuals. Inadequate levels of calcium can lead to brittle bones, osteoporosis, painful muscle contractions, tremors, convulsions, heart palpitations, backaches, bone pain, insomnia, numbness and menstrual cramps.
Calcium deficiency may be the result of low-calorie diets, excessive consumption of high-fat, high-protein and high-sodium foods, smoking, caffeine, as well as excess fibre from grains and bran. You must obtain calcium from food sources and dietary supplements since your body does not produce it. Foods that are high in calcium include: yoghurt, sardines, sesame seeds, milk, cheese, salmon, oysters, garbanzo beans, almonds, broccoli, kale and orange.
Potassium deficiency
Getting the recommended dietary allowance for potassium is key to preventing a host of medical conditions, including high blood pressure, cardiovascular disease and congestive heart failure. Potassium is one of the body's key nutrient requirements that maintains normal fluid levels within your body's cells to prevent high blood pressure. Muscle weakness, constipation, muscle cramps or numbness, and an abnormal heart rhythm are all symptoms of a deficiency in this mineral. Eat more bananas, squash, lentils, avocados and potatoes to increase your dietary intake of potassium. You may also combine your diet with potassium mineral supplements.
Magnesium deficiency
Magnesium deficiency can cause a wide range of health problems, including muscle cramps, anxiety, irregular heartbeat and seizures. In severe cases, a negative magnesium balance can lead to death. The most common signs of magnesium deficiency are loss of appetite, fatigue, weakness and nausea. Large amounts of magnesium in your body can increase your bone mineral density, which is key to preventing osteoporosis. On the other hand, severe deficiencies in this mineral can lead to not only decreased bone density and energy levels but also coronary artery disease. To boost your immune function and improve bodily functions, increase your dietary magnesium intake by loading up on nuts, black beans and leafy green vegetables. Oral magnesium supplementation will also ensure your body has adequate levels of magnesium.
Zinc deficiency
Zinc deficiency can cause a wide range of health problems, including hair loss, skin lesions, diarrhoea and impaired wound healing. In severe cases, it can lead to death. The most common symptoms of zinc deficiency are fatigue, weakened immunity and impaired taste and smell. Trace minerals, such as zinc, can be obtained from red meat, fish and poultry. To support your body's zinc absorption, you may need to take dietary supplements.
Most mineral deficiencies may be improved by making dietary improvements. Those who suffer from serious mineral deficiencies should first seek medical advice from a dietitian before taking mineral supplements as megadoses of dietary supplements with mineral content may have adverse health effects.
Tips for Correcting Mineral Deficiencies
It's important to ensure that you are getting enough minerals in your diet each day to maintain good health. Some tips for increasing your average intake of macrominerals and trace minerals include:
- Eat a balanced and healthy diet that includes plenty of mineral-rich foods.
- Drink plenty of water and other fluids each day to help flush out toxins and increase mineral absorption.
- Take mineral supplements as needed to make up for any deficiencies in your diet.
- Try mineral-rich herbal teas such as chamomile, lavender or ginger tea to boost your mineral intake.
- Soak in a mineral-rich bath once or twice a week to help absorb the minerals through your skin.
- Exercise regularly to help promote mineral absorption and excretion.
- Limit your consumption of processed foods and sugary drinks, which can inhibit mineral absorption.
- Avoid excessive salt intake, which can lead to mineral deficiencies.
- Get adequate sun exposure to help increase your body's absorption of minerals such as magnesium and zinc.
- See a healthcare professional if you suspect you have a mineral deficiency and aren't sure how to correct it.
