Minerals in Your Diet Do’s and Don’ts
The first thing is you should only supplement when you are not getting enough minerals in your diet.
Eating a diet full of good healthy foods is the best way to get your minerals.
The sad fact is most individuals eat Frankenfoods that are depleted of any real nutrition and they cause a large number of health issues like Inflammatory gut disorders that decrease overall essential mineral absorption, so it is important to heal your gut first.
So let us look at the list below and see what changes you can make so you can absorb more minerals.
1. Ensure your diet contains sufficient amounts of potassium from foods such as vegetables, fruit, meat, and fish.
2. Take in more foods high in heme iron from meat sources such as beef, seafood, and chicken.
3. Ensure your diet contains sufficient amounts of magnesium from foods such as nuts, leafy greens, fruits, and meats.
4. Consider a supplement if you don’t get enough potassium from foods like bananas, potatoes, acorn squash, spinach, melon, or beans.
5. Zinc decreases magnesium absorption. Do not take them together! If you take both, take one in the morning and the
other in the afternoon/evening.
6. If you don’t get enough Magnesium from your diet, if you frequently exercise, or take high-dose Vitamin D, calcium, or phosphorus supplements (these can deplete magnesium), consider a magnesium supplement.
7. Boron and probiotics, specifically Brewers Yeast (S. cerevisiae), can increase the absorption of magnesium.
8. Increase your potassium intake, as it can help lower blood pressure.
9. Phytates, found in whole grains and legumes, can also inhibit magnesium absorption.
10. Consider eating more foods high in vitamin C, vitamin A, and/or beta-carotene as they can increase the absorption of non-heme iron.
11. Low Iron Levels? Watch your coffee and/or tea consumption with meals. Why? Because they contain caffeine and polyphenols
(chlorogenic acid and tannins) and these can bind non-heme iron and inhibit its absorption.
12. Zinc and manganese can also inhibit the absorption of non-heme iron.
13. Chronic stress can lower your magnesium levels. Try meditation, yoga, and/or exercising more.
14. Avoid high amounts of oxalate/oxalic acid they bind to magnesium and cause a decreased absorption of this vital mineral.
Watch out for black tea, spinach, collard greens, sweet potatoes, rhubarb, and beets.
Don’t Boil Steam Your Vegetables
Boiling food can decrease the essential minerals in your veggies.
Minerals are lost in boiling foods, as they remain in the water that is usually thrown away, So if you are going to boil your veggies use the water to make gravy or maybe soup.
The best ways to keep the minerals in your veggies are listed from best to Ok best consumed, Raw, Steaming, Stir Fried, and Roasting.