The mighty minerals

Got your magnesium and iron levels in check? Great! But what about some of the other essential, but lesser known, minerals?

top tips for a

healthier you

Eating a varied diet filled with a range of fruits, vegetables and wholegrains should mean that you’re getting adequate amounts of the minerals your body needs. But in today’s busy society, there is a trend towards people having a diet focused around convenience foods, which often lack these essential vitamins and minerals. Take note of our expert tips for a happier, healthier you.

Copper

this trace mineral is responsible for cognitive function, boosting immunity, and supporting bone density and digestion. “additional benefits include relieving arthritis, helping with skin healing, slowing down the ageing process and upping energy levels,” says seana Forbes, training and nutrition specialist at Freeletics (freeletics.com). signs of a deficiency in copper could include Crohn’s disease, arthritis, osteoporosis or anaemia. “However, other signs also include tiredness, joint pain, hair thinning or unexplained weight loss,” says seana.

✢ The recommended daily amount is 9mg, so stock up on copper-rich shellfish, kale, mushrooms, cashew nuts and chickpeas.

Phosphorus

“Phosphorus supports bone growth, aids digestion, and helps eliminate toxins from the body,” explains seana. It can also help to prevent arthritis and osteoporosis. “the telltale signs of deficiency include weak bones and teeth, joint pain and muscle stiffness, low energy and a reduced appetite.”

✢ The recommended daily amount of phosphorus for adults is 700mg. Boost your levels by eating more tuna, lean chicken, turkey, lentils, quinoa and pumpkin seeds.

Zinc

Zinc helps reduce stress levels, boost metabolism, and aid the immune and digestive systems. but one in five women are deficient, which can result in brittle nails, dandruff, dry skin and hair loss. “additional signs can also include eye infections, low immunity and trouble sleeping,” says seana.

✢ A woman’s recommended daily amount is 8mg. To reach your intake, choose lean beef, porridge, brown rice and dark chocolate.

Chromium

“Chromium is important for energy production,” says seana. It can also help to lower blood sugar in those with diabetes. “Chromium has been shown to reduce sugar cravings and improve insulin function in the body,” adds nutritionist Cassandra barnes.

✢ To get the recommended 25mg of chromium daily, include broccoli and potatoes in your diet.

Iodine

“Iodine plays an important part in maintaining a healthy thyroid and metabolic rate, which in turn helps maintain a healthy body weight,” says seana. “seaweed is a good source and can support your metabolism, as well as influencing growth and cell repair,” explains nutritional therapist Fiona lawson.

✢ You need 140mg iodine per day. To achieve this, try snacking on Itsu Crispy Seaweed Thins, 80p, Ocado.

Potassium

“one of the most important minerals, potassium helps to regulate blood pressure,” says seana. Weakness and fatigue are common symptoms of a deficiency, as it can affect the efficiency of your muscles. ✢ You need 3,500mg daily, so stock up on bananas, pulses, nuts and seeds. w&h