Macro and Micro Nutrients for your Body this 2021

by: Raeesa Jada Shaik | Nutritional Advisor

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Minerals are divided into two categories. Macro and micro. Macro meaning the body requires them in large quantities and micro meaning the body requires them in tiny amounts.

Let’s start with Macro minerals.
Calcium
Magnesium
Potassium
Phosphorus
Chloride
Sodium

Sulphur can also be added here as the body does utilize it to structure B1 and 2 amino acids.

Calcium is an abundance mineral in our body found in our bones, blood, body fluid and other tissues. The blood calcium balances the body’s acid – alkaline balance. If calcium levels drop too low the body will withdraw from calcium stored in the bones and this is not good for the body. Low blood calcium can lead to serious sickness like kidney disease.

There are many sources of calcium in food, typically one would think milk but the type of milk that you consume can do more harm than good. Always opt for an organic milk source. Calcium from Kale, broccoli, sesame seeds are more easily absorbed into the blood. Some good food sources would be broccoli, Kale, figs, okra, oranges and fish like sardines.
Calcium and magnesium complete absorption and calcium wins. Calcium and Zinc complete absorption and calcium wins. Vitamin D ensures the absorption of calcium and acts like a conductor for bones. Magnesium controls entry into the cells and keeps it dissolved in the blood.
If you are calcium deficient it will show up as weak bones, weak teeth and nails, osteoporosis, bones will fracture easily, blood clotting and numbness.

Magnesium – Vital for enzyme functions it’s distributed throughout the body. 53% in the bones, 27% in the muscles, 19% in soft tissue and 1 % held in the blood.

Magnesium is a major component of cellular energy production and conversion. When including magnesium in your diet you are feeding and nourishing your cells and lifting energy levels.

The largest number of magnesium is found in the heart to manage regular heartbeats. Research has shown that higher levels of magnesium helps those with cardiovascular disease.

Magnesium in the blood controls blood pressure and hypertension by keeping the blood thin and circulating.
If these amounts run low the body will take it from the bones or soft tissue. The central nervous system which regulated the bodies functions also relies on magnesium. Magnesium relaxes the muscles and promotes a feeling of calm making it a wonderful mineral to aid in depression and anxiety. It works in conjunction with calcium in the muscles. Without sufficient magnesium even the bowels can slow down causing constipation and nutrients will not be properly absorbed and the entire system will be out of whack.
Magnesium interacts with calcium, Vitamin D and Potassium. Vitamin D increases the absorption of magnesium while magnesium helps maneuver the important electrolytes Potassium and Sodium for balance.
There are 2 known conditions which are seen when one is deficient in magnesium. When we feel overwhelmed or stressed out by work, chores or anything that feels draining the body can start depleting magnesium and the body through stress releases cortisol into the system and the body will then release magnesium from the cells which will be lost via urine. When consuming a magnesium supplement combine it with an amino acid like orotic, apartic or malic each of which have different functions. In terms of good food sources whole wheat, oats, quinoa, buckwheat, leafy greens, sea veggies and fish like salmon would be good to include in a diet.

Potassium
Potassium is the bodies prime electrolyte helping to conduct electric charges around the body. It’s essential for a healthy heartbeat and it maintains good pH levels in the body, lowers blood pressure and supports the kidneys.
Potassium is very important. Without a basic level of it the heart and nervous system would shut down.

Luckily we can find potassium in a lot of plant foods provided that mineral is in the soil. New studies are showing more and more health benefits of consuming more Potassium from lowering blood pressure to reducing the risk of stroke
As with everything in nature a good balance needs to be adhered too in order to achieve optimum results. Sodium is also an electrolyte – found in the fluid outside the cells – in plant based good there is a balance of Potassium against low Sodium but with processed foods the Sodium becomes higher which is dangerous for the body and can lead to sickness and disease. Signs if deficiency would be weakness, fatigue, muscle cramps, constipation or irregular heartbeat. Good food sources would be leafy greens, beetroot greens, sweet potato, avocados, mushrooms, almonds and fish like tuna. Beets greens are especially beneficial.

Phosphorus
Half our bone structure contains Phosphorus. 85% maintain our bones and teeth and 14% in our soft tissue. It works with calcium for bone structure and strength. It needs to be balanced (1.1 calcium /phosphorous) for calcium to build bone structure effectively.

The body needs Phosphorus for a multitude of functions such as maintaining a PH balance, supporting kidney detoxification, memory and cognitive function, energy metabolism, muscle contractions and regular heartbeats.
Phosphorus also aids with energy metabolism and works as a digestive aid by stimulating the digestive enzymes within the system to break down carbs, fats and proteins. Phosphorous also helps to metabolize b vitamins which are essential for a healthy body and brain. Low phosphorous can be linked to low cognitive function and possible dementia. Too much calcium will block Phosphorus from absorbing. Signs of deficiency would weakness in bones, joint and muscle pains, tingling and numbness, difficulty in concentrating, anxiety and changes in appetite. Good food sources would be tuna, sardines, salmon, organic red meat, eggs, brown rice, quinoa, oats, leafy greens, Brussel sprouts, Chia seeds and almonds.

Chloride.
On its own is poisonous gas but when mixed with Sodium you get Sodium chroide otherwise known as table salt which can have bad effects on the body like rising blood pressure levels and causing water retention When combined with Potassium and hydrogen it turns to chloride which helps the body to function by neutralizing stomach acid and maintains body fluids, electrolyte balance and metabolism. It also works with Sodium and Potassium in the nervous system to conduct nerve transmissions and metabolism. Deficiency can happen through dehydration when a loss of fluid occurs. Good food sources would be sea vegetables, celery, tomatoes, olives.

Sodium
Sodium is found in all body fluids. Sodium balances and regulates the distribution of water in body. Without the Sodium – Potassium balance the nervous system would not function properly. Sodium and Potassium work beautifully together and need other. Sodium is outside the cells of the body while Potassium is inside and working together they help the body function by controlling blood pressure, regulating body fluids, they help the brain and nervous system to function and aid both digestion and the absorption of vitamins and minerals. Be aware of the different types of salts. Table salt is filled with added chemicals and is dangerous for the body when consumed. Be aware of the various food items that contain excess amounts of this like tomato sauce and chips. If you have unhealthy eating habits you can suffer with thirst, dehydration, muscle spasms and weakness and a Sodium deficiency.
Food sources would be sea vegetables, celery, olives, artichokes, beetroot and carrots and fresh fruit and vegetables.

Microminerals

Iodine
Critical in small amounts for the body to function. Pure iodine is a toxic poisonous gas but when we ingest it in small amounts the digestive tract transforms it to iodide. A nutrient.
It’s used in the metabolic system the help the body utilize energy and it also enables antioxidants which Strengthens the immune system.

Iodine is part of 2 hormones – T3 and T4. They are produced by the thyroid gland to regulate the metabolism and cellular functions. It ensures the heart, brain, liver, kidneys, blood pressure, circulation and muscles are performing. It is also important for the mental development in a fetus.
When there is a lack of hormone production – hypothyroidism occurs – meaning an underactive thyroid. This can happen from low iodine levels and also when the pituitary gland is not functioning properly. A blood test can confirm if a person has a underactive thyroid.

Hyperthyroidism occurs when one has an overactive thyroid. The thyroid hormone is increased. This causes a rise in metabolism causing unexpected weight loss, rapid heartbeats, swearing sweating and irritability.
Selenium is needed for the body to recycle iodine and they work together to produce thyroid hormones.
If you are deficient you will feel tired all the time, brain fog, sensitivity to cold thinning hair, weight gain, constipation and menstruation issues.
Good food sources would be salt water fish like Tuna and sea salmon, cod, shrimp and sea vegetables like kelp. Red meat, chicken, eggs, dairy. Baked potato with the skin, asparagus, artichokes, leafy greens.

Copper
Red and white blood cells need copper to be produced and it also helps iron to be released so that it can form hemoglobin – the substance that carries oxygen around the body within red blood cells.

Copper also has a role in energy production and helps the immune system by keeping away free radicals.
The brain has a high level of copper. It is critical for foetal brain development. Copper can also be helpful against brain related diseases like Alzheimer’s. Copper also coverts fats into energy sources thereby supporting the thyroid gland by helping it to function optimally. Copper also helps to produce collagen which we need for both our internal and external skin and collagen also supports the connective tissues of the heart. Without copper the body can’t absorb iron and too much Zinc will inhibit the absorption of copper. Vitamin C helps the absorption and metabolism of copper. Signs of deficiency would be anemia, bone loss, irregular heartbeat, poor immune system, slow healing wounds and irregularities in the thyroid and nervous system.
Good food sources would be leafy greens, Brussels sprouts, green peas, asparagus, avid, legumes like chickpeas and lentils, quinoa and cashews. Liver and shell fish too with oysters being the richest.

Chromium
Chromium helps to synthesize carbs, proteins and fats – mainly cholesterol. Chromium stabilizes the blood sugar levels as it binds insulin receptors of cells making sure that glucose and nutrients enter those cells for energy release. Chromium can also assist the body with weight loss by ensuring that glucose doesn’t stay in the blood to be stored as fat butt that it’s rather shed as energy that is burned and not stored. Win. This can help with those that have diabetes. Chromium also has positive functions on the brain. Studies are showing that it improves not only cognitive function but mood as well.
Vitamin C helps to absorb chromium. Signs if deficiency would be impaired insulin function, fatigue, high blood pressure, cholesterol, dermatitis. Good food sources would be nutritional yeast, poppy seeds, almonds, dried apricots, raw cocoa, red meat, fish like trout and oysters, eggs and dairy. Legumes, whole grains like barley and oats.

Fluoride
Naturally present in soil, fresh and salt waters there is debate on the usage of fluoride in toothpaste and water. Personally, we do not use fluoride toothpaste in our home as I feel the detrimental effects of fluoride outweighs the positive. Apparent signs of deficiency would be tooth decay and bone loss. Tea and plant foods contain levels of fluoride.

Manganese
Manganese metabolizes important functions in the body like metabolizing carbs, proteins and fats, bone development, fertility, thyroid, liver and the brain and nervous system. It also helps to regulate blood sugar levels. It’s also really good for brain health and enhances cognitive function. Manganese competes with calcium for absorption. It assists vitamin E and some B group Vitamins and it has synergistic energy with calcium, Zinc and copper. Signs of deficiency are rare but can be shown as impaired fertility, weak bones, hormonal disturbances. Good food sources would be leafy greens, sweet potatoes, raspberries and strawberries. Brown rice, oats, chickpeas, pine nuts, Chia and pumpkin seeds.

Molybdenum
Helps to break down uric acid, prevents sulphites from building up, helps the body to detoxify and metabolizes foods. Copper and molybdenum work in synergy. Signs of deficiency can be a rise in youth decay or a buildup of uric acid. Gold food sources would be chickpeas, lentils, kidney beans, black beans, lima beans, barley, oats, cucumbers. Fish, liver, eggs and dairy.

Boron.
Helps to synthesize Vitamin D and get calcium into the bones and joints while protecting the bones against osteoporosis. It also balances the estrogen and testosterone levels and fights fungal infections like candida. It also helps the brain and nervous system to function optimally. Boron helps to metabolize calcium, magnesium, Zinc and copper. Signs of deficiency can be weakness in bones arthritis, low mental alertness.
Good food sources would be kidney, black and lima beans, leafy greens, sweet potatoes, onions, avos, apples, oranges, pears, figs, cherries.

Selenium
Reduces damage, repairs cells, protects fat cells and creates antioxidants in the body to help strengthen the immune system and protect against DNA cell damage. Selenium regenerates vitamin E and C in the body which helps benefit the skin. Vitamin C helps the absorption of selenium. Signs of deficiency can be chronic asthma, low thyroid, hair loss, fatigue, fertility issues. Good food sources would be Brazil nuts, sunflower seeds, Chia seeds, tuna, salmon, cod, beef, liver, chicken and eggs.

Zinc
Every cell contains this important mineral. Zinc has so many benefits to the body its a co factor to over 300 digestive enzymes.
Synthesizes protein and carbs
Metabolizes energy
Produces collagen
Promotes wound healing
Helps with acne
Supports skin hair and nails
Stimulates white blood cells
Acts as an antioxidant
Essential for foetal and brain development
Regulates organs in males and females
Zinc is critical for digestion, eye health, brain and memory and is beneficial for acne because it regulates and balances hormones.
Protein is important for Zinc update and B6 helps absorption. Signs of deficiency can be seen in white spots on finger nails, slow healing wounds, loss of sense and smell, dandruff, loss of appetite and depression. Good food sources would be oysters, high protein animal foods like beef, lamb and liver. Raw cocoa, pumpkin seeds, sunflower, cashews contain natural sources of Zinc

Iron
Iron is needed for respiratory and metabolic function. It must be present for hemoglobin to form. The majority of iron will be found in the hemoglobin and also in the muscles as a component of myoglobin. Myoglobin works every time we move our muscles. The brain needs iron too to function and memory and cognitive fiction will be affected if adequate levels are not provided. We need iron to make DNA, regulate the body’s temperature, boost the immune system, regulate blood pressure and provide a good night’s sleep. Iron is absorbed when there is Vitamin C. Copper aids absorption and transportation of iron. Fiber interferes with iron. Signs of deficiency can be fatigue, weakness low blood, breathlessness, lack of concentration and the most common being anemia. Good food sources would be chicken and beef liver, red meat, tuna, poultry. And no harm iron from kidney beans, lentils, chickpeas, black beans, quinoa.

The body needs to replenish with electrolytes. They are minerals – calcium, magnesium, Potassium, Sodium, phosphate and chloride. Once they enter the body, they can become either positive or negatively charged ions and they send electric charges and signals through the nerves. This is how they communicate.
The levels which we have fluctuate according to our activity levels. They move in and out of cells to create balance. They help the body by regulating the body fluids, ph. balance, muscle contractions to prevent cramping and a regular heartbeat. When we exercise, we lose body fluid and minerals especially Sodium and we can feel dizzy so it’s important to rehydrate and replenish. Adding a pinch of sea salt to water can help to create softer water and help the body to Hydrate with mineralized water. We can also replenish lost electrolytes through certain types of foods and drinks. Smoothies would be a great and easy choice. We can create an electrolyte imbalance through our lifestyle choices such as not eating a balanced diet, stress and certain medical issues.