Eating well to make sure you get the right nutrients.
We all know we should try to eat healthily. The great news is that eating a balanced and varied diet should ensure we get all the nutrients we need — including essential minerals — from our food.
The following essential minerals fulfil three main functions to keep our bodies healthy and working efficiently:
1. building strong bones and teeth
2. helping the metabolism, converting what we eat into energy
3. controlling fluids inside and outside the body’s cells
Calcium
Helps build healthy bones and teeth, it is also used in the blood-clotting process as well as regulating how our muscles contract. Calcium is found in dairy foods, green leafy veg, nuts and soya products, such as tofu.
Iron
This mineral is used to make red blood cells. Food sources include red meat, wholegrains, dried fruit and leafy green vegetables, such as kale and watercress. To help the body absorb iron from non-meat sources, it’s a good idea to eat foods containing vitamin C at the same time.
Magnesium
Used by the body in metabolising food and producing certain hormones, magnesium is found in green leafy vegetables and nuts, fish, meat, bread and dairy products.
Phosphorus
Aids the release of energy from food and helps the body build healthy teeth and bones. Sources include red meat, chicken, fish, dairy foods, rice and oats.
Potassium
Helps control the body’s balance of fluids and is also believed to lower blood pressure. Foods that contain significant amounts of potassium include bananas, vegetables, pulses (peas, beans and lentils), meat and shellfish.
Sodium
The body needs a certain amount of sodium (which is found in sodium chloride, i.e. salt). Sodium and chloride help balance the body’s fluid levels. While salt is found naturally in small amounts in many foods, there are often large amounts in ready meals and other processed foods. Too much salt in the diet can raise the blood pressure, leading to an increased risk of heart attack or stroke.
Sulphur
Helps us produce cartilage and other types of tissue. The body obtains sulphur when it digests certain amino acids found in protein. Sulphur is also present in certain food additives in the form of sulphates.
Find out more
If you’re concerned you might not be getting enough of certain essential nutrients, speak to your pharmacist or GP. They might recommend you take a supplement. Benenden Healthcare members can use our 24/7 GP advice line.
For up-to-date nutritional information from the Food Standards Agency, including important details about daily recommended levels and advice for pregnant women, go to the Eat Well website.
You might also be intersted in our article about essential vitamins.
