Five Minerals We All Need
Chances are you know you need minerals such as calcium and iron. But five lesser-known minerals also deserve your attention:
Chromium
With copper and magnesium, it boosts metabolism. It also helps your body use carbohydrates, builds muscle strength, and fights inflammation, says nutritional biochemist Roger A. Clemens, Ph.D., a spokesman for the Institute of Food Technologists. A 2004 study in the journal Diabetes Care found that type 2 diabetes patients who took a chromium picolinate supplement used their insulin better. Chocolate and almonds are good chromium sources. The Institute of Medicine (IOM), one of the National Academies of Science, suggests about 35 mcg a day for men and 25 mcg for women.
Potassium
This mineral helps your body control blood pressure, use muscles, and send nerve impulses. Too little could make your blood pressure spike, and in some cases can even prove fatal. Too much could make your heart race. You lose potassium through heavy sweating, which is why it often comes in sports drinks. You'll also find potassium in bananas, orange and other citrus juices, beans, peas, legumes, and nuts. The IOM suggests you get about 4,700 mg a day. Most of us don't—but don't take supplements without asking your health care provider. Instead, add servings of foods and juices rich in potassium.
Magnesium
It lets you use energy you store from food and helps rid the body of toxins, Dr. Clemens says. Studies show calcium, potassium, and magnesium join to control blood pressure. And studies that tracked 167,000 people suggest that those with more magnesium in their diets have less risk for diabetes. You'll find magnesium in romaine lettuce, spinach, green beans, peas, and other green vegetables. The IOM suggests about 400 mg a day for men and about 300 mg for women.
Silicon
Silicon is "essential," says Dr. Clemens, but the IOM hasn't decided how much we need. Silicon helps cushion joints and line cartilage. It's a building block for collagen, which helps keep you flexible. You get it from plant foods. "A range of silicon intake should be about 5 to 20 mg daily," says Dr. Clemens, a University of Southern California professor.
Zinc
It helps keep your immune system strong, move vitamins through the body, and build muscle tissue and reproductive health. You'll find it in beef, chicken, eggs, nuts, grains, fruits, and vegetables. Oysters are a great source. Don't take extra zinc unless your health care provider tells you to, Dr. Clemens says. Men need 11 mg a day, the IOM says. Women need 8 mg.