When reading an article today on health and wellness for women, it emphasised the need for trace minerals in our diets.

Minerals are extremely important in women (and men as well, but we’re focusing on women) during specific times of life.  We know that calcium is needed to build strong bones, iodine helps the thyroid, iron is in the blood, etc. If not eaten properly, then a deficiency can occur and health problems begin to show up.  Mineral deficiency can mask as several different other conditions. Below is brief information with some foods on how to get these items in your diet.

Calcium is found fortified in several foods, as well as, in dairy products. However, the best way to get calcium is through natural foods including broccoli and kale.  Calcium from dairy sources does not come with the required magnesium needed for absorption and is high in phosphorous, which can actually have a reverse effect on bone building. 1,000 mg of calcium are needed daily (with more needed for medical purposes) and is best in calcium citrate, malate, chelate, and orotate forms which are more easily absorbed by the body.

During menstruation, women lose red blood cells and specifically, the mineral iron that carries oxygen in the body.  Depletes in iron and in the iron stores can cause fatigue and unnecessary wait gain as well as a variety of other issues associated with Iron Deficiency Anemia. Heme (blood) iron can be found in animal products, while, Non-Heme iron is found in plant foods such as lentils, beans, black-strap molasses, dried apricots, and raisins

Magnesium is vital in several ways. Deficiencies in magnesium have been shown to cause headaches, irritability, muscles spasms or twitches, insomnia, and irregular heartbeats. Magnesium is also needed with calcium because without it, calcium can not get into the body.Magnesium foods include: Leafy green vegetables, seaweed or green algae, avocados, nuts, beans, raw chocolate, and grains such as brown rice and millet.

Iodine is needed for thyroid function, as well as, several other functions such as liver function, nerve and muscle function and nutrient metabolism.  Your multi-vitamin should have iodine in it. Iodine foods include: Seafood, seaweeds such as kelp, clams, lobsters, oysters, and sardines.

Several other trace minerals are necessary and important to life. Read the article below for a few more.

HealthSource vitamins provide these in a daily multi-vitamin to ensure daily health and wellness.

Information for this article was taken from Dynamic Chiroprctic Newspaper and can be found at: http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=55618

Dr. Mitchell Vance, DC and Dr. Jennie Hersey, DC are Chiropractors at HealthSource of Portland in Portland, ME.  For more information contact them at 207-780-1070, write us on facebook at www.facebook.com/HealthSourceofPortland or fill out the contact form at www.healthsourceofportland.com.