Common Mineral Deficiencies And How To Fight Them

When you go to purchase your next daily vitamin supplement, you'll probably check common vitamins such as A, C, D, and B12. After you check all of those off, however, it is important to look for a few key minerals as well. Mineral deficiencies are more common than you think. A deficiency of minerals can be just as hard on your body as a vitamin deficiency. Here are a few common minerals that often become deficient in our bodies and how to supplement them naturally:

Iron
It is crucial for proper body functions. It helps in the transportation of oxygen to cells, helps create blood cells, supports protein structures and aids in the synthesis of thyroid hormone. Symptoms of an iron deficiency are weakness and fatigue. To supplement naturally, you can find iron in organ meats, fish, red meats, poultry, clams and other shellfish, egg yolks, dried fruits, legumes, dark, leafy greens, and cereals and breads that are iron enriched.

Selenium
It is a nutrient that helps keep your body healthy. It aids in reproduction, DNA production, and thyroid gland function. It also helps to protect your body from free radical damage. Selenium is being studied for treatment of many illnesses including asthma, arthritis, infertility, and even prostate cancer. Selenium can be found in meats of any kind, all seafood, and grains.

Iodine
It is common for those who suffer from iodine deficiency to be diagnosed with hypothyroidism symptoms because it is important for formation of thyroid hormone. The symptoms include achiness, fatigue, hair loss or thinning hair and many more. You can supplement naturally by eating seafood, iodized salt, dairy products, breads, and foods that are grown in soil that is iodine rich.

Potassium
It is needed to help the heart, kidneys, and other organs work at optimal level for good health. Short-term problems such as vomiting, diarrhea, antibiotics, excessive sweating, kidney disease or eating disorders can cause potassium deficiency. If you experience weight loss, constipation, muscle weakness, or abnormal heart rhythm, you could be potassium deficient. The best sources are bananas, milk, vegetables, peas, beans, and whole grains.

Folate (Folic Acid)
You'll find a heavy concentration of folate in prenatal vitamins because it is important for women who are of childbearing age. If you are deficient, you can have a decrease in red blood cells which can cause defects in an unborn child. Fatigue, mouth ulcers, and gray hair are a few of the symptoms. Folate can be found in beans, lentils, oranges, leafy greens and fortified cereals.

Magnesium
This mineral is necessary for good bone health and energy production. Certain medications can cause it as well as large quantities of alcohol. Mild symptoms include muscle cramps, seizures, numbness, personality changes, heart rhythms that are abnormal and low potassium or calcium levels. Adding cashews, almonds, peanuts, black beans or spinach to your diet can help prevent this deficiency.

Check your vitamin label the next time you’re looking for a good supplement or make simple adjustments to be sure your diet is healthy enough to include these minerals. That way, you can be assured you won’t suffer from deficiency. Don't forget to also read Common Vitamin Deficiencies And How To Fight Them.