Fatigue, listlessness, muscle cramps, stunted growth, anemia: a mineral deficiency can have many symptoms. We will show you which minerals are particularly important for the body and how you can meet your daily requirement in order to avoid a mineral deficiency.
Many pay very close attention to the common ones Macronutrients Proteins, Carbohydrates and Fats. What many do not take into account, however, is the importance of micronutrients, including vitamins, minerals and trace elements. A lack of minerals or vitamins in particular can severely impair important functions and the performance of your body.
Minerals and trace elements are essential for your body. That means that you have the Have to consume minerals daily to be healthy and fit. As soon as some important minerals are missing, hair loss, fatigue, brittle fingernails, skin problems and poor concentration can result. A mineral deficiency often goes unnoticed for a long time until symptoms worsen. Many people think of vitamin C when it comes to mineral deficiencies, but they are Magnesium, Iron, iodine, molybdenum, selenium and Vitamin D some of the most important minerals that you rarely get enough of.
What are minerals?
Are minerals Nutrients your body needs every day. The organism cannot produce certain minerals by itself, which is why you need them Consume regularly through the diet have to to ensure the supply and to avoid a mineral deficiency. Basically, minerals are in
- Set elements
- trace elements
assigned. The recommended daily requirement for the individual minerals is often to be seen as a guideline, as factors such as body weight, amount of sweat, exposure to sport or stress can have an influence on the need for nutrients.
What are set elements?
Are set elements Substances that the body needs in large quantities. The most important quantity elements are among others:
The set elements are also known as electrolytes become. Set elements take on numerous tasks in the human body. They not only regulate blood pressure - they are also responsible for the transmission of nutrients and the regulation of the water balance. Sodium, which you often find as sodium chloride in salt, plays a leading role in the water balance and, along with potassium, is very important for our nerve cells. Both sodium and potassium are for that Transmission of electrical impulses between the nerve cells necessary. When our body sweats, there is a loss of electrolytes, which we can absorb with sufficient fluid intake.
In addition, minerals are responsible for the transport of glucose and essential protein building blocks (amino acids). Even if the electrolyte balance is very important for our body, especially in athletes, one should pay particular attention to the dosage when taking preparations with potassium. Overdosing with potassium should definitely be avoided. To prevent a potassium deficiency, it is absolutely sufficient to rely on green vegetables, apricots, potatoes or other sources of potassium in your diet.
What are trace elements?
As the name suggests, is a Trace element only present in the form of traces. The body needs them on a daily basis, but not in as large quantities as bulk elements. The most important trace elements include:
What are the causes of a mineral deficiency?
Diets and an unbalanced and unbalanced diet can promote a mineral deficiency. In addition, the following causes can lead to a mineral deficiency:
- Food intolerance and allergies (lactose intolerance)
- heavy sweating
- Eating disorders (anorexia, bulimia)
- Kidney disease
- Drug and alcohol abuse
- hormonal disorders
Why is a mineral deficiency so dangerous? The answer is simple: because a mineral deficiency can seriously affect your health. What begins with tiredness, loss of appetite and listlessness can, in the worst case, have serious health consequences. Since the mineral deficiency usually begins insidiously, it is often not noticed at all until the symptoms worsen. Doctors therefore often examine the blood to be the first to clarify nutritional deficiencies when looking for the right diagnosis.
What are the symptoms of a mineral deficiency?
At first, a mineral deficiency becomes noticeable through unspecific symptoms (headache, tiredness), which is why those affected usually only take it seriously when
- skin diseases
- concentration problems
- brittle nails
- Hair loss
come out. If the mineral deficiency is not eliminated, it can lead to anemia, cardiac arrhythmias or osteoporosis.
Prevent mineral deficiency: You absolutely need these minerals
As mentioned before, you can never get enough of the minerals:
- Calcium (calcium)
1. Mineral deficiency: calcium
Calcium or calcium is one of the most important minerals in our body because it is the Muscle and nerve activity that supports the immune system and energy metabolism and ensures faster blood clotting and strong bones. Calcium is also essential for your bones and teeth.
According to the DGE, adults should take in 1.000 milligrams of calcium daily through their food. Calcium is particularly well absorbed in combination with magnesium. The ideal ratio of calcium and magnesium should be 2: 1.
Calcium is found primarily in milk and dairy products, kale, broccoli, soy products, and fennel.
Calcium deficiency: cause and symptoms
Calcium deficiency is mainly caused by one Avoiding milk and dairy productswhich is why vegans and people who are lactose intolerant are most likely to be affected.
A lack of calcium can manifest itself in different ways. The most common symptoms include:
- Muscle weakness
- Hair loss
- brittle nails
- low blood pressure, irregular heartbeat
- dry skin, eczema
A constant calcium level is extremely important for the body. If there is a calcium deficiency, he can also extract the mineral from the calcium apatite in the bones to compensate for the deficit. The more calcium the body breaks down, the greater the risk of developing osteoporosis.
2. Mineral deficiency: magnesium
There is hardly a process in the human body that takes place without magnesium. After all, the mineral is there in over 300 enzymes. Because of this, he is involved in the digestion of carbohydrates, fats and proteins. As an antagonist of calcium, magnesium calms muscles and nerves, which is why the mineral has a relaxing and antispasmodic effect and helps with muscle weakness. Magnesium is also widely used to prevent muscle pain after exercise.
The daily requirement is 300 milligrams. Pregnant and nursing mothers have more needs, which is why they should take 450 milligrams.
Since magnesium is the antagonist of calcium, you should take it in a ratio of 1: 2.
The food Soybeans, flax seeds, sunflower seeds, sesame seeds, nuts and pine nuts contain excessive amounts of magnesiumwhy you should eat these foods more often, especially if you experience muscle tension on a regular basis.
The Sango marine coral, a marine coral native to the Japanese island of Okinawa, seems to be perfect as a nutritional supplement. The Sango marine coral not only contains over 70 essential nutrients - it also contains the two minerals calcium and magnesium in a perfect ratio of 2: 1.
Magnesium Deficiency: Causes and Symptoms
Although there are many foods that are particularly high in magnesium, many people suffer from a magnesium deficiency. This is often due to fast food, ready-made products, canned food or that they have an unbalanced diet. The absorption of this vital mineral through laxatives, birth control pills or phosphates contained in cola or lemonade can also be hindered. Incidentally, heat is another boycott if the food is cooked too long. Also is magnesium weed out through sweat. Recreational athletes in particular underestimate the importance of this mineral. Sufficient fluid intake and adequate mineral intake are absolutely important factors for every form of muscle contraction and therefore for every sport.
A magnesium deficiency usually makes itself felt noticeable through muscle cramps, muscle tension, headaches and exhaustion. In addition, if there is a magnesium deficiency
- Sensory disturbances
occur. Especially in summer and with long sports units, such as long-distance runners, etc., the magnesium requirement rises sharply and quickly becomes noticeable through calf cramps and tension in the muscles of the legs if the requirement is not met.
3. Mineral deficiency: iodine
Iodine is extremely important for the thyroid gland. The organ that produces the thyroid hormone triiodothyronine (T3) and the thyroid hormone thyroxine (T4) by supplying iodine is located in the throat below the larynx. The pituitary gland determines how much and when the hormones are released. The pituitary gland, also known as the pituitary gland, is a superordinate gland that controls the entire endocrine system.
First and foremost is the Thyroid in the throat is responsible for regulating the metabolism and the nervous system. It also supports the growth and development of the brain. An iodine deficiency often manifests itself in weight fluctuations. If the iodine deficiency lasts longer, it can lead to goiter formation in the thyroid gland (goiter).
200 micrograms a day are enough to supply the thyroid with sufficient iodine. Pregnant and breastfeeding women have an increased need for iodine. During pregnancy and breastfeeding, this can be between 230 and 240 micrograms to prevent iodine deficiency.
Iodine is especially in sea fish and seafood contain. In addition, iodized table salt, algae, poultry and dairy products are some of the best sources of iodine. Anyone suffering from an overactive thyroid (hyperthyroidism) should limit the consumption of iodine-containing foods in order not to stimulate the thyroid unnecessarily.
Iodine Deficiency: Causes and Symptoms
Thyroid disorders are caused either by a lack of iodine or by an excessively high intake.
Thyroid dysfunction can be either congenital or acquired. While a goiter, which is accompanied by difficulty breathing and swallowing, can usually be felt, dysfunction of the thyroid gland is associated with unspecific symptoms that are not necessarily reminiscent of an overactive thyroid or an underactive thyroid.
The most common symptoms of an overactive thyroid include:
- sleep disorders
- concentration problems
The symptoms of an underactive thyroid, which can be expressed as follows, are even less specific:
- Memory problems
- a weight gain
- Muscle weakness
4. Mineral deficiency: molybdenum
Molybdenum is a Trace element and an important component of enzymesfor deacidification and detoxification of the body are responsible. The daily requirement is 0,2 to 0,3 milligrams.
In addition to beef, chicken and pork, the trace element is contained in green beans, soybeans and potatoes, which is why we should eat enough of them to prevent an undersupply.
Molybdenum Deficiency: Causes and Symptoms
Deficiency symptoms are primarily caused by improper preparation of food that is either overheated, frozen or preserved. The soil conditions can also be responsible for a reduced nutrient density of food.
A molybdenum deficiency can manifest itself in different ways. In addition to cardiac arrhythmias, headaches and nausea, tiredness and shortness of breath can occur.
5. Mineral deficiency: iron
Iron is a vital trace element that Essential for the formation of the red blood pigment hemoglobin, the main component of red blood cells at a hunt. Hemoglobin is needed to carry oxygen, which is why you feel tired and powerless if you suffer from iron deficiency (anemia). If there is too little iron in the body, the red blood cells cannot be produced sufficiently. Copper is also involved in the formation of red blood cells as it is necessary for the absorption of iron.
Women are recommended a little more iron than men due to menstruation. 15 mg iron is generally recommended for women and 10 mg per day for men.
Meat, cabbage, beans, eggs, spinach, salsify and whole grain products contain a lot of iron, although the iron in animal foods such as meat is metabolized much better. Especially when you combine iron intake with vitamin C.
Iron Deficiency: Causes and Symptoms
An iron deficiency usually arises from a purely vegetarian or vegan diet. Plant-based foods also contain a lot of iron, but they are processed much worse than animal-based foods. Especially when they contain phytic acid (phytate), which is mainly found in whole grain products and legumes. Phytic acid can hinder iron absorption by binding iron in the small intestine.
Since the trace element is better absorbed in connection with vitamin C, you should make sure that you have a sufficient intake of vitamin C in order to prevent an iron deficiency caused by food. Citrus fruits, rose hips and sea buckthorn are some of the best sources of vitamin C in this regard.
The most common symptoms of iron deficiency due to decreased oxygen supply include:
- concentration problems
6. Vitamin D
Although vitamin D is not a mineral, it is an important vitamin that should not be missing from this list. Vitamin D, also called cholecalciferol, is an inflammation modulator because it hinders the increased release of messenger substances that can lead to excessive inflammatory reactions.
Further Vitamin D can influence calcium metabolism by promoting signal transmission in nerve cells and helping to protect nerves and neurons. In this way, vitamin D can ensure a better ability to concentrate and a willingness to learn. In addition, vitamin D seems to have a positive influence on your mood, because it is involved in the formation of the brain messenger substance serotonin. Serotonin is a neurotransmitter that has a positive effect on your mood.
In contrast to other vitamins, the body does not take in vitamin D exclusively through food. It can also be formed in the skin through the influence of sunlight, which is why it is often referred to as a sun vitamin. In the summer months, the daily requirement can be covered by sunbathing (10 to 30 minutes). The body then produces between 10.000 and 20.000 IU of vitamin D, which it can store for a longer period of time.
Sunlight is rare in winter. Then a dietary supplement may be necessary to prevent an undersupply. The recommended daily dose of 800 IU is only a "maintenance dose" because the body can fall back on its own stores. As soon as the stores are empty, the actual requirement is between 3.000 and 4.000 IU, which you not only get from sunlight and vitamin-rich foods, but also from our vitamin D3 drops DAILY SUNSHINE can cover.
The sun is the most important source of vitamin D, however, you can also get it from food. An increased intake is particularly recommended in the winter months. During this time of year, depressive moods can occur more often because the vitamin influences the formation of serotonin.
Vitamin D is mainly found in high-fat types of fish (herring, salmon), offal, eggs, cheese, nuts and butter. Vitamin D is also found in plant-based foods, especially avocados, but the content is extremely low at 200 IU per 100 grams.
Vitamin D Deficiency: Causes and Symptoms
Although food and diet play a huge role, it does Deficiency symptoms usually caused by a lack of sunlight. In comparison: you only get 80 to 160 IU of vitamin D through your diet, while you can synthesize 10.000 IU in the midday sun. Additional disruptive factors can
- a purely vegetarian or vegan diet,
- Diseases of the digestive tract,
- a waiver of fish
Vitamin D, which is often called the sun vitamin, protects the bones, genes, nerves, the heart and the immune system. The vitamin is involved in many metabolic processes, which is why a deficiency can lead to dysfunction. The most common symptoms of vitamin D deficiency include:
- stunted growth
- Hair loss
- concentration problems
This is how you can prevent a mineral deficiency
Mineral deficiencies are more common than you might think. Many people do not even notice it, which is why the symptoms can quickly get worse if left untreated. A balanced diet with fruits, vegetables and other foods, if possible made from natural, untreated sources, is still the best way to supply the body with minerals.
The following applies: the more colorful, the better. In order to avoid long journeys and long storage times, the Food should be as seasonal as possible and from regional cultivation come. In order to avoid a loss of minerals, you should cook the ingredients as briefly as possible or consume them raw.
If you do without certain foods, you can also use a high-quality dietary supplement to supplement the nutrient intake.
A mineral deficiency can quickly throw your body off balance, e.g. your immune system. Especially when it comes to the essential nutrients calcium, magnesium, iron, iodine, molybdenum, zinc, copper, selenium and vitamins (especially vitamin D), which control numerous metabolic processes in your body.
The nutrients are true in many foods (e.g. in nuts contain magnesium and vitamin D), however, the amount is often not sufficient to cover the daily requirement. It may be necessary to take mineral supplements to increase the intake of minerals and to compensate for a nutritional deficiency. Of course, in addition to a supplement, you should also ensure a balanced and healthy diet, such as colorful fruit and vegetables.