MINERAL CHEAT SHEET
Their uses & foods they’re in
(Thread)
Their uses & foods they’re in
(Thread)
I’m sure I’ll miss some so feel free to add to this list in the comments!
Sodium- proper fluid balance, nerve transmission, muscle contraction
Foods- salt, salty food
Sodium- proper fluid balance, nerve transmission, muscle contraction
Foods- salt, salty food
Chloride- proper fluid balance, stomach acid
Foods- salt, small amounts in meat & seafood
Foods- salt, small amounts in meat & seafood
Potassium- fluid balance, nerve transmission, muscle contraction
Foods- avocados, sweet potatoes, watermelon, coconut water, spinach, potatoes, fish
Foods- avocados, sweet potatoes, watermelon, coconut water, spinach, potatoes, fish
Calcium- healthy bones & teeth, muscle contraction and relaxation, nerve function, blood clotting, blood pressure regulation
Foods- dairy, sardines, leafy greens, beans
Foods- dairy, sardines, leafy greens, beans
Phosphorus- healthy bones & teeth, make new cells, plays a role in how the body stores and uses energy
Foods- chicken, turkey, pork, red meat, organs, seafood, dairy
Foods- chicken, turkey, pork, red meat, organs, seafood, dairy
Magnesium- involved in hundreds of processes in the body, energy creation, nervous system regulation, muscle movements, create & repair DNA
Foods- pumpkin seeds, cacao/dark chocolate, spinach, almonds, black beans, brown rice, salmon (usually necessary to supplement)
Foods- pumpkin seeds, cacao/dark chocolate, spinach, almonds, black beans, brown rice, salmon (usually necessary to supplement)
Sulfur- part of protein molecules, build & repair DNA, protects cells
Foods- red meat, chicken, organ meats, dairy, eggs, legumes
Foods- red meat, chicken, organ meats, dairy, eggs, legumes
Iron- part of hemoglobin found in red blood cells that carry oxygen in the body, needed for energy metabolism
Foods- organ meat, red meat, fish, chicken, seafood, egg yolks, spinach
Foods- organ meat, red meat, fish, chicken, seafood, egg yolks, spinach
Zinc- required for over 300 enzymes, metabolizes nutrients, maintains immune system, grows & repairs tissue
Foods- oysters, red meat, pork, crab, shrimp
Foods- oysters, red meat, pork, crab, shrimp
Iodine- thyroid gland needs it to produce thyroid hormones which has many uses in the body
Food- seaweed, cod, iodized salt, shrimp, tuna, dairy
Food- seaweed, cod, iodized salt, shrimp, tuna, dairy
Selenium- powerful antioxidant, fighting infection, reproduction
Foods- Brazil nuts, fish, pork, beef, turkey, cottage cheese, eggs, brown rice
Foods- Brazil nuts, fish, pork, beef, turkey, cottage cheese, eggs, brown rice
Copper- needed for important enzymes, form red blood cells, bone, connective tissue, iron metabolism
Foods- liver, oysters, spirulina, shiitake mushrooms, lobster
Foods- liver, oysters, spirulina, shiitake mushrooms, lobster
Chromium- works with insulin to regulate blood sugar, helps break down protein, carbs and fat
Foods- grape juice, beef, orange juice, apples
Foods- grape juice, beef, orange juice, apples
Manganese- part of many enzymes that are important for bone health, wound healing, metabolism
Foods- mussels, nuts, brown rice, oysters, clams, kale, spinach
Foods- mussels, nuts, brown rice, oysters, clams, kale, spinach
Cobalt- important part of vitamin B12, important for function of cells and production of red blood cells
Foods- red meat, fish, leafy greens, figs, nuts
Foods- red meat, fish, leafy greens, figs, nuts
Boron- helps your body metabolize vitamins and minerals, bone health, testosterone & estrogen production
Foods- prune juice, avocados, raisins, apples
Foods- prune juice, avocados, raisins, apples
Obviously there are many more minerals, but this is most of the essential ones!
It is also always wise to drink water with minerals intact or adding trace minerals of your own!
If this thread was helpful, RT the original tweet to help spread awareness🙏🏼
It is also always wise to drink water with minerals intact or adding trace minerals of your own!
If this thread was helpful, RT the original tweet to help spread awareness🙏🏼
In case you missed my vitamin cheat sheet
Need help creating a nutrient dense diet that is also delicious & sustainable?
My meal plans include:
-Exact foods/portions sizes
-Endless recipes/meal preps
-Grocery lists
-Detailed note section
All customized to your specific goals & lifestyle!
chriscooks.gumroad.com
My meal plans include:
-Exact foods/portions sizes
-Endless recipes/meal preps
-Grocery lists
-Detailed note section
All customized to your specific goals & lifestyle!
chriscooks.gumroad.com
-Phenomenal blood work
-No deficiencies
-Ideal and optimal
-Feels quite amazing
-Eats good food
This is what happens when you follow my meal plans😎
-No deficiencies
-Ideal and optimal
-Feels quite amazing
-Eats good food
This is what happens when you follow my meal plans😎
-Down 25 pounds
-Lean & strong
-Finding nutrient dense foods simple & delicious
-Hiking mountains without the crash😎
This is what happens when you eat a nutrient dense diet that you ENJOY
-Lean & strong
-Finding nutrient dense foods simple & delicious
-Hiking mountains without the crash😎
This is what happens when you eat a nutrient dense diet that you ENJOY
“Feeling quite a lot better already”
“IBS much, much better”
“Enjoy eating without having to worry”
“IBS much, much better”
“Enjoy eating without having to worry”
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