These Minerals must need your Body work well

These Minerals is best for all

Important of Minerals

These two things vitamins and minerals deserve an equally important to our body. This two things are key role in muscle strength and flexibility, bone density, and heart and lung health.

What's more, studies report that activities like cardio and strength training can actually drain your stores of minerals. The mineral zinc and magnesium are lost through sweat during exercise.  The workout training may deplete calcium, according to a study of Sports Nutrition.

The lack of minerals become problem most of us aren't getting enough level. Some people are to focus on eating more fruits and vegetables and less meat especially women. The meat is a top source of minerals like iron and zinc the reason women who avoid animal protein tend to fall short.

Iron

It's essential to help you power through your workouts. When you exercise, your muscles take in oxygen from your bloodstream, and iron helps that process.  You'll feel tired and lethargic if your iron stores are low. The longer and more intense your workout is, the more of the mineral your body requires. For instance, distance running may increase your iron needs by as much as 30 percent.

But finding the right balance is tricky: Too much iron can cause symptoms like joint pain and fatigue. The typical diet supplies just 6 milligrams of iron for every 1,000 

calories consumed, so she advises eating iron-rich foods such as fortified cereal, beef.

Vegetarians are especially vulnerable to iron deficiency because plants contain a type of iron, known as nonheme iron, that the body has trouble utilizing. The legumes and dark leafy greens, broccoli and bell peppers, which help your system better absorb the mineral if you're not a meat eater.

Calcium

This bone-building champ also regulates muscle contractions, which influences how hard and long you're able to exercise, Larson says. Women who work out four to five times a week should get the recommended 1,000 to 1,300 milligrams a day. Yet about 62 percent of us are falling short, according to a study in the American Journal of Clinical Nutrition. If you don't take in enough calcium, your body will leech it from your bones, leaving you susceptible to fractures.

Eat dairy products like yogurt or fortified dairy substitutes (1 cup of almond milk contains 450 milligrams), kale. (Make sure you get the 101 on calcium supplements before relying on those.)

Magnesium

 

Mannesium helps your muscles use oxygen and glucose, making it critical for strength and endurance. But the harder you work out, the more magnesium you lose: Research shows that during exercise, athletes sweat it out.

To keep your levels from dipping too low, you need 320 milligrams a day. Bridge the gap with magnesium-rich whole foods like dark leafy greens (1 cup of cooked spinach has 157 milligrams), nuts and seeds (1 ounce of almonds contains 77 milligrams), and brown rice (1 cup has 84 milligrams). Also smart: limiting yourself to no more than three cups of coffee and one alcoholic drink a day. Too much caffeine and alcohol deplete magnesium levels.

Zinc

You've heard that it can boost your immunity, but it's important for muscle recovery, too. Zinc works to repair tissues after exercise. It also helps your body metabolize carbs, fats, and protein.

The best sources are beef (3 ounces contains 4 milligrams), shellfish (3 ounces of lobster has 3.4 milligrams), and cheddar cheese (2 ounces hold 2.6 milligrams). Zinc is also in chickpeas (1 cup, cooked, has 1.7 milligrams), quinoa (1 cup, cooked, contains 2 milligrams), and pumpkin seeds (1/4 cup has 2.7 grams).

 

Potassium

This powerhouse helps every cell in your body use glucose for energy. Without enough potassium, your muscles get tired sooner, your reflexes are slower, and you may feel shaky or nauseated.

Trouble is, most women don't even get half the recommended 4,700 milligrams a day, according to Applegate's research. So it's crucial to fill your diet with potassium-rich foods. Despite what you've heard, bananas are not the best source: One medium banana contains just 422 milligrams of the mineral. One medium baked russet potato (952 milligrams), spinach (1 cup, cooked, holds 839 milligrams), and dried apricots (1/2 cup contains 755 milligrams). (Also try cashews and yogurt, which are surprising sources of a bunch of vitamins and minerals.)

 

How to Maximize Your Intake

Choose organic. The farming practices that are used to grow supersize pest-resistant crops sap produce of minerals like calcium and iron. Organic produce has more nutrients.

Spread the goodness around. When you try to get 100 percent of the daily value in one meal, you actually take in less of it. Eat no more than half of the recommended daily allowance in one sitting.

Don't fill up on fiber. Your risk speeding minerals and other important nutrients through your digestive system before you have a chance to fully absorb them get too much fiber. Get about 25 grams of fiber a day to prevent this,, distributed evenly between your meals and snacks.

Written By - S. Vetri  Vel, The Choose Healthy Food