Our bodies can’t make minerals. We get them from what we eat and drink. You don’t need loads but they are as vital as vitamins are. They are needed for structural strength, fluid control and energy conversion.
So here’s a test: Count up the foods in each category (A,B,C etc.) that you eat on a regular basis (several times a week). Then compare your score with the guide at the bottom.
|A||Apples, Kale, Broccoli, Live yoghurt, Cottage cheese, Cheddar cheese, Sesame seeds, Whitebait, Sardines, Salmon (tinned)|
|B||Tomatoes, Broccoli, Onions (raw), Liver, Chicken, Turkey, Oysters, Mussels|
|C||Avocados, Asparagus, Chickpeas, Barley, Hazelnuts, Macadamia nuts, Pecans, Sunflower seeds, Brazil nuts, Cashews, Pistachios, Sesame seeds, Walnuts|
|D||Spinach, Apricots (dried), Chickpeas, Kidney beans, Lentils, Soya beans, Tofu, Liver, Beef, Lamb, Venison, Prawns, Anchovies|
|E||Pumpkin, Lettuce, Spinach, Brown rice, Spelt, Whole wheat, Hazelnuts, Macadamia nuts, Pecans, Sunflower seeds, Almonds, Brazil nuts, Cashews, Pumpkin seeds, Scallops, Salmon|
|F||Pumpkin, Seaweed, Peas, Beef, Lamb, Poultry, Game, Liver, Cheese, Yoghurt, Eggs, Pecans, Pine nuts|
|G||Cabbage, Onions, Brussel sprouts, Peas, Red meat, Poultry, Eggs|
|H||Potatoes, Avocados, Tomatoes, Sun dried tomatoes, Dried fruits, Squash, Sweet potatoes, Cucumber, Peppers, Bananas, Celery, Lettuce (dark), Herring|
|I||Pineapples, Sweet potatoes, Spinach, Peas, Leeks, Chickpeas, Kidney beans, Lentils, Soya beans, Tofu, Barley, Brown rice, Oat, Wild rice, Hazelnuts, Macadamia nuts, Pecans, Sunflower seeds, Almonds, Sesame seeds, Walnuts|
A = Calcium levels. You are: 1-3 probably deficient, 4-6 possibly deficient, 7-10 adequate
Maintains strong and healthy bones and teeth. Also aids blood clotting, muscle and nerve function, lowering blood pressure.
B = Chromium levels. You are: 1-2 probably deficient, 3-5 possibly deficient, 6-8 adequate
Stabilises blood sugar levels, which could prevent diabetes. Also aids breaks down fats to increase good cholesterol and lower the bad cholesterol.
C = Copper levels. You are: 1-4 probably deficient, 5-9 possibly deficient, 10-13 adequate
Helps to form collagen, essential for healthy bones and connective tissue. Also aids production of red blood cells and iron absorbtion.
D = Iron levels. You are: 1-4 probably deficient, 5-9 possibly deficient, 10-13 adequate
Prevents fatigue, protects against illness and disease and promotes a healthy looking skin. Enables blood to transport oxygen around body.
E = Magnesium levels. You are: 1-5 probably deficient, 6-10 possibly deficient, 11-16 adequate
Converts blood sugar into energy, controls muscle and nerve function, maintains a normal heart rhythm and blood clotting.
F = Zinc levels. You are: 1-3 probably deficient, 4-7 possibly deficient, 8-11 adequate
Maintains a healthy immune system. Necessary for a healthy reproduction system and normal growth.
G = Sulphur levels. You are: 1-2 probably deficient, 3-5 possibly deficient, 6-7 adequate
Helps to form proteins in the body. Also very good at detoxifying and eliminating any toxins from the body.
H = Potassium levels. You are: 1-4 probably deficient, 5-9 possibly deficient, 10-14 adequate
Regulates fluid in the body. Also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a storable form of energy.
I = Manganese levels. You are: 1-7 probably deficient, 8-14 possibly deficient, 15-21 adequate
Important for the protection of the body’s cells particularly against damage from free radicals. It is required for the process of metabolism and digestion.
Minerals help make up the basic building blocks of the body. We need over 80 to keep us in good health. While they should come from the food we eat, nutrient depleted soil and poor diets mean that most of us don’t get enough.
The result can be energy loss, premature aging, diminished senses or diseases like osteoporosis, heart disease and cancer.
Interestingly the test does not include foods like milk. A glass of semi skimmed milk will provide you with 35% of your daily calcium as well as some magnesium, zinc and potassium. However, that still doesn’t go far enough. Take a look at our mega-multi supplements to consider how you can boost your mineral intake.