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You may be wondering how many vitamins and minerals we really need to be healthy. Although vitamins are the nutritive super heroes that everyone talks about, minerals also have a place in this narrative. According to research, they are essential for maintaining bone density, heart and lung health, as well as muscle strength and flexibility. They are therefore especially crucial for healthy individuals who regularly exercise.

Numerous studies indicate that exercises like cardio and weight training can actually deplete your body's mineral reserves. During exercise, significant amounts of zinc and magnesium are lost through sweat. The body's calcium levels can be impacted by endurance training.

The majority of people, especially those who avoid eating meat, which is rich in minerals, do not consume enough of these nutrients through their diet. But don't worry, you'll use interesting tactics to make sure that getting enough of these five minerals is a top priority.

IRON

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This mineral is necessary. When you exercise, your muscles absorb oxygen from your bloodstream, and iron aids in this process. You will feel tired and lethargic if your iron stores are low. The more minerals your body requires, the greater and more intense its training. Finding the right iron balance can be difficult: too much iron can cause symptoms such as joint pain and fatigue. The average daily dose of iron is 18 milligrams, but during pregnancy, the daily requirement increases to 30 mg. Because the average diet contains only 6 milligrams of iron per 1,000 calories, it is best to consume iron-rich foods such as cereals, beef, shellfish, and seafood.

Vegetarians are especially vulnerable to iron deficiency because plants contain "non-chemical iron," which the body has difficulty absorbing. If you don't eat meat, eat more legumes and vitamin C-rich leafy green vegetables like broccoli and peppers, which help your body absorb iron.

CALCIUM

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Calcium is a bone-building powerhouse. It also controls muscle contractions, which determine how hard and how long you can exercise. People who exercise intensively four to five times per week should take the recommended daily doses of 1,000 to 1,300 milligrams. If you don't get enough calcium from your diet, your body will get it from your bones, leaving you vulnerable to fractures and porous bones.

To compensate for calcium deficiency, consume dairy products such as yogurt, almond milk, kale, and sardines on a regular basis.

MAGNESSIUM

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Magnesium helps your muscles use oxygen and glucose, making it an important mineral for strength and endurance. The more active and physically active you are, the more magnesium you will lose.

For optimal magnesium levels in the body, women require 320 milligrams per day, while men require 400 to 420 milligrams per day. Spinach, walnuts, almonds, and other nuts, as well as brown rice, are magnesium-rich foods. It is also recommended that you limit yourself to three cups of coffee and one alcoholic beverage per day. Caffeine and alcohol both deplete the body's magnesium stores.

ZINC

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You've probably heard that zinc can boost your immunity, but it's also important for muscle recovery. Zinc also helps to repair tissues after exercise.
A healthy person requires 9 to 12 milligrams of zinc per day. Beef, shellfish and seafood, some types of cheese, quinoa, and pumpkin seeds are high in zinc.

POTASSIUM

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This mineral assists every cell in your body in using energy for glucose. Without enough potassium, your muscles will become tired, your reflexes will be slower, and you may feel weak.

According to research, most people do not get the recommended amount of potassium. As a result, it is critical to include potassium-rich foods in your diet. Much better options include white meat, baked potatoes, spinach, and dried apricots.

How can I increase my mineral intake?

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Choose organic, healthy products. Many studies have shown that sprayed vegetables and fruits are deficient in minerals such as calcium and iron. Organic foods are higher in minerals and nutrients.

Be reasonable and positive. A certain amount of minerals can be absorbed by the body. Attempting to obtain 100% of the daily value of minerals in a single meal has the opposite effect. Minerals should be consumed in moderation and without undue stress.

Avoid using too much fiber. If you consume too much fiber, you risk rushing minerals and other important nutrients through your digestive system before they can be fully absorbed. To avoid this, consume 25 grams of fiber per day, evenly distributed between meals.