These are the essential minerals in your diet

Eating a healthy diet avoids many health problems and for this it must be balanced and with enough vitamins and minerals to keep the body strong and healthy. We tell you what minerals are essential in your diet and with what foods you can incorporate them so you can have as balanced a diet as possible.

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Calcium is a mineral that we all know and quickly associate with dairy, however there are many more foods with a high concentration of this mineral. Calcium is essential to maintain strong and well-developed bones and teeth. It also favors the contraction function of muscles, is neuroprotective and even intervenes in blood clotting. Its deficit can cause health problems such as osteoporosis or high blood pressure.

You can find a good source of calcium in foods such as sesame seeds, green vegetables, sardines, anchovies, tofu, dairy … and you can also take calcium supplements to increase your levels of that mineral. Keep in mind also, if you are thinking of supplementing calcium, do it in moderation and prudence. Dr. Joseph Mercola, osteopath and nutrition expert, warns that “calcium is one of the nutrients necessary to have strong and healthy bones. However, it is important not to overdo it with calcium supplements, as it has to be balanced along with vitamins D, K2 and magnesium. " So the ideal is to always supplement yourself under the supervision of a specialist.


According to Dr. Mercola “if your body does not have sufficient amounts of magnesium it simply cannot function at its maximum power. Having insufficient cellular magnesium levels sets the record for impaired proper metabolic function, which could cause very significant health problems ”. It is, therefore, a mineral to keep in mind to include in the diet or supplement it.

Regarding food, Dr. Mercola states that "it is advisable to look for whole foods, organically grown and with a high magnesium content, such as spinach, broccoli and avocado" and also gives advice on its supplementation "if you choose a supplement, consider magnesium threonate as it appears to be the most effective way to penetrate cell membranes. " Another way in which you can obtain magnesium is the topical route in baths with Epsom salts of magnesium or with massage oils with magnesium. since this mineral is optimally absorbed by the skin.


Surely you take it into account in times of fatigue, tiredness or before a period of anemia. Iron is essential for human life and plays a fundamental role in the production of hemoglobin that transports oxygen from the lungs to the rest of the tissues. This mineral is also involved in metabolism and energy functions. Helps maintain healthy brain, endocrine, and immune functions.

You can increase your iron levels with supplementation or with foods such as red meat, legumes such as lentils, kale or kale, quinoa, sardines, dark chocolate, clams, turkey meat … Dr Mercola explains that "as a general rule , iron of animal origin is absorbed easier because iron of plant origin is less bioavailable. Avoid iron-fortified foods, as they provide inorganic iron that is far from beneficial and could promote oxidative stress and cause gastrointestinal side effects. "


Zinc is another essential mineral for the human body. It intervenes in growth, in neurological development and helps to keep the immune system strong. It also aids in wound healing and is a powerful natural antioxidant..

There are times when there is a zinc deficiency due to various factors such as stress, taking certain medications, irregular menstruation or diseases such as diabetes or kidney failure. This lack of zinc can cause dermatitis, fatigue, hair loss, increased cholesterol. a range of undesirable health problems that can be alleviated with a correct supply of zinc. You can find zinc in foods like seafood, whole grains, nuts, or legumes.


Potassium is an essential mineral for the body that performs basic functions for its proper functioning in tandem with sodium. It helps the contraction of the heart and intervenes in the production of proteins, in the metabolism of carbohydrates and in nerve transmission. Along with sodium, it controls the amount of water that is distributed in the body's cells. It also favors the elimination of liquids, making it very effective in weight loss diets, combats fatigue, improves intestinal transit and regulates blood pressure.

A potassium deficiency occurs when there is an imbalance with respect to sodium, in this way If you want to regulate potassium levels, you should increase your intake of foods that contain it and reduce your sodium intake.. According to Dr Mercola "women who consume a greater quantity of foods rich in potassium have a lower risk of cardiovascular diseases and strokes."

Foods rich in potassium are banana, dried apricots, almonds, coconut, kiwi, or spinach. It will not cost you much to increase your potassium levels, yes, watch your sodium intake to keep the levels of both minerals balanced.

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