Top 10 essential minerals that you need to include in your diet ASAP


D o we really know what kinds of minerals are required for prop er functioning of our body?
While we're content with knowledge of sodium, calcium and iron, there are many more that are equally necessary .Listed below are 10 essential minerals you need to include in your diet.
1 CALCIUM

Calcium is essential for strength ening teeth and bones, and a deficiency can pose a risk of osteoporosis. Milk, cheese, yogurt, spinach, figs, soybeans, chickpeas and corn flakes are calcium rich foods.

2 IRON

Iron is an important part of haemoglobin. Deficiency of iron can cause anaemia. Food like chickpeas, pumpkin seeds, raisins, lentils and sesame seeds are high in iron among others.

3 ZINC

Zinc plays a crucial role in fighting cold, infection, and boosts our immunity. Zinc is essential for fertility too and zinc deficiency can pose great risk to sperm quality. A man should consume more than 10 mg (approx.) zinc in their diet. Cashews, chickpeas, yogurt, oatmeal, chicken breast, green peas, almonds and kidney beans are all good sources of zinc.

4 MAGNESIUM

Magnesium plays a key role in glucose metabolism and heart health. A deficiency can pose risks like hypertension and can affect our body's insulin sensitivity. Flaxseeds, cashews, almonds, fish like tuna and mackerel, bananas, avocado, dark chocolate and whole grains are it's good sources.

5 SODIUM

Sodium is another key mineral that ensures proper blood pressure level and balances fluids in our body. However, excess intake of sodi um is harmful. Salt is a primary source of sodium. Others are pickles, roasted, salted nuts, buttermilk, eggplant, watermelon and pineapples.

6 POTASSIUM

Potassium, which is also known to be an electrolyte, helps in building proteins, breaks down carbohydrates and manages proper functioning of our heart.Potatoes (with skin), tomatoes, broccoli, red meat, chicken, bananas, kidney beans, apricots, nuts and oranges are good sources of potassium.

7 COPPER

Copper helps in collagen formation that plays a key role in tissue's health. It is essential for regulated heart rhythm.Mushrooms, cashews, avocados, dried prunes, sesame seeds, eggs, litchi and lemons have copper.

8 IODINE

Iodine deficiency can pose prob lems like fatigue, depression, high cholesterol levels and swelling of thyroid glands. Shrimp, dried prunes, boiled eggs, strawberries, green beans and bananas can fulfil your iodine requirement.

9 COBALT

Cobalt is an essential element of vitamin B12 and is also called cobalamin. Though in smaller amounts, cobalt is essential for proper functioning of our body. Eggs, milk, meat, fish, nuts, broccoli, spinach, oats, etc are excellent sources of cobalt.

10 PHOSPHORUS

Phosphorus helps in good digestion, hormonal balance and is the second best mineral after calcium in maintaining bone's health. Beans, lentils, tofu, broccoli, corn, peanut butter, Chia seeds, watermelon seeds, tuna and macker el fish, etc are excellent sources of phosphorus.