5 minerals that will best boost your energy and health

How many minerals, and how many vitamins do we need to function well, you ask? Vitamins are the nutritious superheroes everyone is talking about, but minerals deserve an equal share in this story. Research shows that they play a key role in muscle strength and flexibility, bone density and heart and lung health. This makes them especially important for fit people who exercise regularly.

Many studies report that activities such as cardio and strength training can actually drain your body's mineral stores. Zinc and magnesium are significantly lost through sweat during exercise. Endurance training can also affect the level of calcium in the body.

Most people do not get enough of these minerals from their diet, especially people who avoid eating meat, which is rich in minerals. But don't worry, you will adopt smart strategies to make your intake of these five minerals a priority.

One of the important minerals - Iron

This mineral is essential. When you exercise, your muscles take oxygen from the bloodstream, and iron helps in that process. If your iron stores are low, you feel tired and lethargic. The greater and more intense your body's training, the more minerals your body requires. Finding the right balance of iron needs can be tricky: too much iron can cause symptoms such as joint pain and fatigue. The average recommended daily dose of iron is 18 milligrams, while pregnancy in women increases the daily requirement to 30 mg per day. A typical diet brings only 6 milligrams of iron for every 1,000 calories, so it is advisable to consume foods rich in iron, such as: cereals, beef, shellfish and seafood.

Vegetarians are especially prone to iron deficiency because plants contain a type of iron, known as "non-chemical iron", with which the body has problems with absorption. If you do not eat meat, increase your intake of legumes and leafy green vegetables rich in vitamin C, such as broccoli and peppers, which help your system better absorb iron.

Calcium

Calcium is a champion for building bones. It also regulates muscle contractions, which affect how hard and long you can exercise. People who exercise intensively four to five times a week should receive the recommended doses of 1,000 to 1,300 milligrams a day. If you don't get enough calcium from your diet, your body will replenish it from your bones, leaving you prone to fractures and porous bones.

To make up for the calcium deficiency, take dairy products such as yogurt, almond milk, kale, and sardines regularly.

One of the crucial minerals for our good health is Magnesium

Magnesium helps your muscles use oxygen and glucose, which makes it a key mineral for strength and endurance. The more active and exercising you are, the more magnesium you will lose.

For optimal magnesium levels in the body, you need 320 milligrams a day for women, 400 to 420 mg a day for men. Foods rich in magnesium are spinach, walnuts, almonds, and other nuts, and brown rice. It is also advisable to limit yourself to a maximum of three cups of coffee and one alcoholic beverage a day. Too much caffeine and alcohol damage the level of magnesium in the body

Zinc

You have probably heard that zinc can increase your immunity, but it is also important for muscle recovery. Zinc also works to repair tissues after exercise. It also helps in the metabolism of carbohydrates, fats and proteins.

Fit people need an average of 9 to 12 milligrams of zinc a day. The best sources of zinc are beef, shellfish and seafood, some types of cheese, quinoa, pumpkin seeds.

Potassium

This mineral helps every cell in your body use energy for glucose. Without enough potassium, your muscles will get more tired, your reflexes will be slower, and you may feel weak.

According to research, most people do not get the recommended amount of potassium. So, it is crucial to supplement your diet with foods rich in potassium. Bananas are not the best source of potassium if you thought so, much better options include white meat, baked potatoes, spinach, dried apricots.

How to increase mineral intake?

Choose healthy, organic products. As we know, sprayed vegetables and fruits are deficient in minerals such as calcium and iron, according to many studies. Organic products have more minerals and nutrients.

Be moderate and positive. The body can only absorb a certain amount of minerals. If you try to get 100% of the daily value of minerals in just one meal, you are actually having a counter-effect. Take the recommended amounts of minerals in moderation, and without pressure.

Do not force too much fiber. If you take in too much fiber, you risk speeding up the consumption of minerals and other important nutrients through your digestive system, before you have a chance to fully absorb them. To prevent this, take about 25 grams of fiber a day, evenly distributed between your meals.