Untreated mineral deficiencies can cause significant health problems for women, including endocrine imbalances, osteoporosis, and anemia. It’s crucial for women at various life stages to ensure they are consuming the appropriate essential minerals, either through their diet or by taking supplements.
Magnesium
Magnesium is involved in over 300 enzyme and metabolic reactions in the body. A deficiency in this essential mineral can lead to irritability, headaches, muscle weakness, irregular heartbeat, muscle spasms or twitches, constipation, and insomnia. It’s as important as calcium for bone health, energy metabolism, and protein synthesis. Magnesium-rich foods include leafy green vegetables, seaweed or green algae, avocados, nuts, beans, raw chocolate, and grains such as brown rice and millet.
Calcium
Calcium is vital for healthy muscle function, nerve transmission, intracellular signaling, and hormonal secretion. It’s especially important for women to get enough calcium to prevent the risk of developing osteoporosis, which can lead to increased fractures. Calcium can also help lower blood pressure, treat migraines and reduce premenstrual syndrome symptoms. Good non-dairy sources of calcium include sea vegetables, Chinese cabbage, kale, and broccoli, as well as fortified foods, juices, drinks, and cereals.
Iron
Iron is essential in proteins (hemoglobin and myoglobin) to carry and make oxygen available in the body. Iron deficiency can result in fatigue, decreased immunity, and anemia. There are both animal-based (heme iron) and plant-based (non-heme iron) dietary sources of iron. For menstruating women, supplementation may be necessary to counteract monthly blood loss.
Zinc
Zinc is crucial for overall health, as even a small deficiency can lead to decreased immunity. Zinc is necessary for enzyme function, hormone regulation, and fertility. This mineral also aids in the body’s absorption of other minerals, such as calcium. Zinc-rich foods include oysters, pumpkin seeds, meats, beans, nuts, whole grains, and many other seeds.
Iodine
Iodine is essential for preventing and treating thyroid issues and has a significant impact on nutrient metabolism, detoxification, nerve and muscle function, and physical and mental development. It is particularly crucial for pregnant women to monitor their iodine levels to prevent developmental problems in their babies. Foods that provide healthy levels of iodine include seafood, seaweed (e.g., kelp), clams, lobsters, oysters, and sardines.
Selenium
Selenium is vital for stimulating glucose uptake and regulating metabolic processes, such as glycolysis, gluconeogenesis, and fatty acid synthesis. It also plays a role in reducing the oxidative stress associated with diabetes. A deficiency in selenium can result in skeletal muscle dysfunction, cardiac dysfunction, and pancreatic degeneration. Selenium-rich foods include cereals, Brazil nuts, legumes, beef, chicken, eggs, and cheese.
It’s vital to supply the body with sufficient amounts of nutrients by eating a wide variety of vitamin and mineral-rich foods. The best and most bioavailable form of any mineral is always in its natural food form. If you choose to supplement with minerals, opt for brands made from natural food-based sources rather than synthetic ones. A diet rich in minerals and nutrients from whole foods is associated with increased antioxidant activity, improved digestion, a healthy inflammation response, healthy glucose metabolism, healthier lipid profiles, and increased immune activity, among other benefits.
