Understanding Minerals
Understanding Minerals and Their Vital Role in Health
Minerals are the essential nutrients which play a crucial role in maintaining our overall health and well-being. However, in today's fast-paced world, mineral deficiencies have become increasingly common. From soil depletion, chronic stress and the widespread use of medications, minerals are missing from our bodies.
The five most important minerals are calcium, phosphorus, potassium, sodium and magnesium. Many of these are used for cellular reactions within the body. Cells contain gated channels that use these nutrients as the opening and closing mechanism. Trace elements are those that are considered to have specific functions and include iron, zinc, iodine, copper, sulphur, choline, cobalt, manganese and selenium.
Most adults require up to 100 milligrams per day of any micronutrient, although the recommendations for each vitamin and mineral can vary. The body is unable to synthesise some minerals completely; other minerals can be synthesised but not in adequate amounts. Therefore, minerals must be obtained through dietary sources.
Vitamins and Minerals
The difference between vitamins and minerals mostly lies in their chemical bonding, and how the body can break these nutrients down and absorb them. Minerals are made of slightly sturdier stuff than vitamins and are more likely to hold onto their chemical structure. Vitamins can be broken down by heat, light, or acid (such as stomach acid).
So what are some of the causes of mineral deficiency?
Soil Health
Modern farming practices have led to a decline in soil mineral content, impacting the nutrient density of our foods. Research shows that over the past decades, there's been a significant reduction in essential minerals like calcium, magnesium, and zinc in our soil. As a result, even individuals with seemingly healthy diets may experience mineral deficiencies.
Chronic Stress
Stress, whether physical, emotional, or environmental, can deplete our bodies of essential minerals such as magnesium and zinc. The constant activation of our body's stress response can disrupt mineral absorption and utilization, leading to deficiencies over time.
Medications
Certain medications, such as diuretics, oral birth control, proton pump inhibitors and corticosteroids can interfere with the absorption and metabolism of minerals in the body. Prolonged use of these medications may contribute to mineral imbalances and deficiencies.
Diuretics and Electrolyte Imbalance
Diuretics, commonly prescribed to manage conditions like high blood pressure and edema, work by increasing urine production. While they can be effective in reducing fluid retention, they also lead to the loss of essential minerals known as electrolytes, including potassium, magnesium, and calcium. Prolonged use of diuretics without adequate supplementation or dietary adjustments can result in electrolyte imbalances, manifesting as muscle cramps, weakness, and irregular heart rhythms.
Proton Pump Inhibitors (PPIs) and Nutrient Malabsorption
Proton pump inhibitors are widely used to treat acid reflux and peptic ulcers by reducing stomach acid production. However, stomach acid plays a crucial role in the absorption of certain vitamins and minerals, including vitamin B12, iron, and calcium. Long-term use of PPIs has been associated with deficiencies in these nutrients, leading to an increased risk of anemia, osteoporosis, and neurological issues.
Statins and Coenzyme Q10 Depletion
Statins are medications prescribed to lower cholesterol levels and reduce the risk of heart disease. While they are effective in their intended purpose, statins can deplete levels of coenzyme Q10 (CoQ10), a vital antioxidant and energy-producing nutrient. CoQ10 is involved in various cellular processes and is particularly important for heart health. Depletion of CoQ10 due to statin use may contribute to muscle weakness, fatigue, and impaired mitochondrial function.
Antibiotics and Gut Microbiome Disruption
Antibiotics are essential for treating bacterial infections, but they can also have unintended consequences for the gut microbiome, the diverse community of microorganisms living in our intestines. Disruption of the gut microbiome by antibiotics can affect the absorption and metabolism of vitamins such as vitamin K and certain B vitamins. Additionally, antibiotics may reduce the production of short-chain fatty acids, which play a role in nutrient absorption and immune function.
Common Health Issues Associated with Mineral Deficiency
Minerals are involved in virtually every physiological process in the body, and their deficiency can manifest in a myriad of health issues, including:
Fatigue and low energy levels
Muscle cramps and spasms
Weakness and impaired immune function
Bone health issues such as osteoporosis
Hormonal imbalances
Cardiovascular problems
Cognitive decline and mood disorders
Hair loss
Replenishing Minerals Naturally
Fortunately there are numerous ways to replenish our bodies' mineral stores naturally. Incorporating mineral-rich foods onto your plate is one of the most effective strategies. Here are some examples:
Dark leafy greens (e.g., spinach, kale)
Nuts and seeds (e.g., almonds, pumpkin seeds)
Legumes (e.g., lentils, chickpeas)
Seafood (e.g., salmon, sardines)
Whole grains (e.g., quinoa, oats)
Fruits and vegetables (e.g., bananas, avocados, sweet potatoes)
The Significance of Celtic Sea Salt
Celtic sea salt, harvested from the pristine waters off the coast of Brittany, France, is renowned for its exceptional mineral content. Unlike refined table salt, which undergoes a process that strips it of its natural minerals, Celtic sea salt retains its full spectrum of trace minerals, including magnesium, potassium, and calcium. Adding a pinch of Celtic sea salt to your water or meals not only enhances flavor but also provides your body with essential minerals, helping to re-mineralize and hydrate at the same time.
Minerals are indispensable for maintaining optimal health and vitality. By being mindful of factors that contribute to mineral deficiency and making conscious choices to incorporate mineral-rich foods into our diets, we can support our body's essential functions.
