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Top 10 Necessary Minerals That You Need To Include In Your Diet ASAP

There is no doubt that minerals are an important part of our diet. But do we know what kinds of minerals are required for proper functioning of our body? While we are content with the knowledge of sodium, calcium or iron, there are much more minerals that are equally necessary. Listed below are ten essential minerals that need to be included in your diet.

1. Calcium



Calcium is essential for our teeth and bones strengthening, and calcium deficiency can make a greater risk of severe osteoporosis. Food products like cheese, yogurt, milk, spinach, figs, soybeans, chickpeas and corn flakes are some of the calcium rich foods.


2. Potassium


Potassium are which is also known to be an electrolyte, helps in building proteins, breaks down the carbohydrates and manages the proper functioning of our heart. Potatoes (with skin), tomatoes, broccoli, red meat, chicken, bananas, kidney beans, apricots, nuts, and oranges are good sources of potassium.

3. Iron


Iron is a necessary part of hemoglobin that is responsible for providing oxygen in our blood from the lungs. In fact, insufficiency of iron can even cause anemia or blood loss. Foods like chickpeas, pumpkin seeds (you can eat as a salad topping or bake them and eat it), raisins, lentils, sesame seeds are essential in iron among others.

4. Zinc



Zinc plays a significant role in supporting toward infection, cold, and increases our immunity. In fact, zinc is essential for potency too, and zinc insufficiency can pose the enormous danger for the sperm quality. A man should drink more than 10 mg (approx.) zinc in their diet. Cashews, chickpeas, yogurt, oatmeal, chicken breast, green peas, almonds and kidney beans; all these are good sources of zinc.


5. Magnesium



Another necessary mineral for our body is magnesium. Magnesium plays a key role in glucose metabolism and heart health. Magnesium deficiency poses risks like hypertension and can even affect our body's insulin sensitivity. Flaxseeds, cashews, almonds, fish like tuna and mackerel, bananas, avocado, dark chocolate and whole grains are good sources of magnesium.

6. Sodium


Sodium is another vital mineral that assures proper blood pressure level and stability fluids in our body. However, excess intake of sodium is harmful. For instance, a person with high blood pressure is advised to cut down on the salt intake, and salt is a primary source of sodium. Other sources are pickles, roasted and salted nuts, buttermilk, eggplant, watermelon and pineapples among others.

7. Iodine


Iodine want can pose problems like fatigue, depression, high cholesterol levels and swelling of thyroid glands. Including foods like boiled eggs, shrimp, dried prunes,  cheddar cheese, green beans, bananas, strawberries, milk or yogurt, in your diet would fulfill the iodine intake.

8. Phosphorus


Phosphorus treats in proper digestion, hormonal balance and is the second much mineral after calcium in supporting bone's health. Broccoli, Beans, lentils, tofu,  corn, peanut butter, Chia seeds, watermelon seeds, tuna and mackerel fish, etc. are excellent sources of phosphorus.

9. Cobalt


Cobalt is a necessary element of Vitamin B12 and is also named as cobalamin. Though in smaller amounts, Cobalt is essential for proper functioning of our body. Foods like, milk, eggs, meat, fish, nuts, broccoli, spinach, oats, etc. are excellent sources of cobalt.

10. Copper



Copper assists in collagen formation that plays a key role in tissue's health. In fact, copper is necessary for proper growth of body and improved heart rhythm. Foods like eggs, mushrooms, cashews, avocados, dried prunes, sesame seeds,  litchi, kidney beans and lemons are useful sources.

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