Minerals - The Ultimate Food Guide | Donut follow the Crowd

In episode 1 we already learned: we need minerals as well as vitamins and fibre because they are essential for our bodies – we need them to function.

Calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur are the main, also called major or macro, minerals. You only need small amounts of trace, also called minor or micro, minerals which are iron, manganese, zinc, iodine, selenium, cobalt, fluoride and copper.

In this article, I’m not covering all of those minerals because, just like in episode 1, I don't want to bore you to death. I focus mainly on the 7 major minerals plus 2 minor minerals (iron and iodine).

By all means, if you’re not into reading through all of it, I don’t blame you. This is why I prepared “I’m too lazy to read, but don’t wanna miss out” Quick Facts down below ;).

Disclaimer: I’m not a scientist nor a nutritionist. This is based on personal experience, opinion and my own research. Please read with care, do your own research, or consult your physician.

Calcium

💚 What do we need calcium for? Calcium is necessary for strong and healthy bones (including your teeth), as well as for heart, nerves and muscles function. As we learned before in episode 1: Calcium needs Vitamin D to be absorbed by our bodies. So, don't forget to go out and soak up the sun, or stay in the shade, it works, too, and is safer!

🍎 Which foods contain calcium? The highest amounts of calcium are in dairy products. Now, where do we, on a plant-based diet, get our calcium from? Easy: green, leafy vegetables (broccoli, kale, cabbage), seeds (sesame (so is Tahini), chia) and nuts (almonds, walnuts) are an excellent, non-dairy source!! We absolutely do not need dairy or supplements in order to get enough! Actually, some say or recommend not to take too much calcium (like you would with dairy). But as always, there are different opinions about it...

Iron

💚 What do we need iron for? Iron is a component of hemoglobin (red blood cell protein) which transfers oxygen from the lungs to the tissues. It’s also for healthy connective tissues, muscle metabolism, your brain, growth and neurological development.

🍎 Which foods contain iron? Well, you might know it: meat. But that's not the one and only source! Other iron rich foods are beans and lentils, cacao (aka chocolate, yes!), seeds (chia), certain grains (quinoa, teff, oats), leafy greens and nuts. But remember: Iron needs Vitamin C to be absorbed more easily. So, eat an apple (raw) or fresh berries with your oat porridge in the morning, or add red capsicum/sweet pepper to your quinoa salad.

Iron deficiency

Women are, unfortunately, rather prone to deficiency or anemia because of menstrual blood loss.

When I was a child, my doctor once told me I should stay away from any magnets because my iron levels were that high (he was joking, of course). Only a few years later, I suffered from anemia with symptoms like brittle nails, hair loss and fatigue. I could not explain it because I was eating meat and it was said to be the only and most reliable source for iron. Back then, I thought: shit, I have to eat more meat (and I hated that, like big time).

Thankfully, my physician (and gynecologist) told me differently. Ever since I try to eat something rich in vitamin C with iron rich foods. So far, I've never suffered from anemia again. My advice: get your blood tested every now and then to check your iron levels are high enough.

Magnesium

💚 What do we need magnesium for? Probably, we all know that feeling when you wake up in the middle of the night because your calf (or any other muscle) is cramping. Or, after a work out, we take that magnesium tablet to prevent sore muscles, and to help your body build them. Magnesium is needed for your muscles and nerves to work properly, to keep your blood sugar and blood pressure at the right level, and to make protein, bones, and DNA.

🍎 Which foods contain magnesium? This mineral is generally found in plants like nuts (almonds, cashews, peanuts), green leafy vegetables (spinach), avocados, grains (oats, brown rice, wheat) and soy, making it easy to consume when you’re on a plant-based diet.

Sodium and Chloride

💚 What do we need sodium and chloride for? Sodium and Chloride are needed for proper fluid balance. Sodium also is needed for nerve transmission and muscle contraction, and chloride for stomach acid.

🍎 Which foods contain sodium and chloride? Sodium and chloride are probably the easiest minerals to get: sodium chloride (in combination) simply means salt. Yeah, it's that easy.

By the way, an interesting fact: when eating right – meaning no processed food whatsoever, you can naturally not get over the maximum daily amount of salt. Go ahead and season your meal without any guilt! Again, I’m not a physician or expert, so you might want to do your own research on this topic!

Iodine

💚 What do we need iodine for? Our thyroid gland needs iodine to function properly and to produce its hormones. It's especially important for us women so our hormones don't freak out and stay balanced.

🍎 Which foods contain iodine? In the 20^th century iodine was added to salt, also known as iodised salt, to prevent deficiency. Studies have shown that it decreased the number of iodine deficiency in Western countries but others also showed that our bodies only absorb 10% of iodine from iodised table salt.

I personally don't like to use iodised salt and rather season with sea salt or Himalayan pink salt. Why? Because I’m simply not a fan of supplements whatsoever and: There are better, plant-based sources! Yes, fish and seafood do have high amounts of iodine because seawater contains it. But, if the animals have it, so do the plants. Seaweed like kelp (kombu), wakame and nori are known for their high amounts (keep eating sushi, yay!! But caution - more about it in a bit!).

Prunes, lima beans, whole grains, some vegetables (green beans, zucchinis, kale) and strawberries also show a level of iodine but it alters depending on the soil and it might be fairly low.

Iodine overdose

Iodine is a trace mineral as I mentioned earlier which means we only need the tiniest amounts. So, it's easy to overdose it, too. Usually, it's recommended to not take more than 500µg on a daily basis (it might differ from country to country). Some adults though are able to take 1000µg without any further side effects. It really depends on your body and on how much iodine you normally take.

An iodine deficiency as well as an overdose can lead to a malfunction of your thyroid gland - particularly, if you already have problems with it anyway! I had to experience this (an overdose) myself and I tell you, it's crap! An overdose leads to an overactive thyroid (also known as hyperthyroidism). My hormones went crazy which resulted in extreme hair loss, insomnia (but also fatigue) and hundreds of pimples. It took months to get back to normal.

So, just be careful with what you eat and how much iodine you take daily - especially if you love sushi (or anything with seaweed).

Potassium

💚 What do we need potassium for? Just like sodium and chloride, potassium also helps the body toregulate fluid, send nerve signals and regulate muscle contractions.

🍎 Which foods contain potassium? It is found in fruit (oranges, bananas, cantaloupe, even dried fruit like dates) and vegetables (potatoes, sweet potatoes, cooked spinach and broccoli). Potassium is an electrolyte which can lower blood pressure and reduce the risk of heart disease and stroke.

Phosphorus

💚 What do we need phosphorus for? Phosphorus helps calcium to build strong bones and teeth.

🍎 Which foods contain phosphorus? It is mostly found in high protein foods like animal products but also in pepitas/pumpkin seeds and sunflower seeds, legumes (beans and lentils) as well as soy products.

Sulphur

💚 What do we need sulphur for? Sulphur plays an important role in the body and is necessary for the synthesis of certain key proteins (like keratin in hair and nails, or in cartilage and connective tissue giving them their flexibility).

🍎 Which foods contain sulphur? Allium vegetables like onions, garlic, shallots/spring onions, leeks and chives contain high amounts of sulphur. So do many vegetables, fruits, beans and animal products.

I’m too lazy to read, but don’t wanna miss out - Quick Facts

there are 7 major minerals: Calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur
and 8 minor minerals: iron, manganese, zinc, iodine, selenium, cobalt, fluoride and copper
minerals are mainly for strong bones and teeth, they control body fluids inside and outside cells and help our body to turn food into energy
most minerals are found in vegetables, fruits, nuts, seeds, grains, legumes and animal products
important fact, people often don’t know: our bodies need vitamin D in order to absorb and use calcium
important fact, people often don’t know: iron needs vitamin C to be available for our bodies and to be absorbed more easily
women often suffer from iron deficiency because of menstrual blood loss (meaning you lose hemoglobin, a protein complex containing iron). I'd recommend getting your blood tested every now and then to check iron levels
iodine is mostly found in animal products (especially in fish and seafood), however, seaweed or iodised salt are good, plant-based alternatives. Just be careful not to overdose it!

Minerals | Episode 2