Alkaline minerals you MUST take daily
A proper alkaline diet should contain minerals that have the ability to set your pH balance right. This is because an acidic environment means loss of mineral reserves. The more acidic the body environment, the more depleted will be the mineral reserves in your bones. To give sustenance to your bones and boost your alkaline reserves, you need to include a lot of mineral reserves in your food. A few minerals you MUST include in your daily food are:
Calcium
Calcium plays a vital role in bone health. It gives strength and sturdiness to bones. It is used by the body to solidify the acids to reduce their intensity. Calcium is stored primarily in bones and teeth. A minimal amount of it is found in your blood to help control muscles, nerves and blood clotting.
DEFICIENCY: Deficiency of calcium results in a lot of conditions like osteoporosis, cataracts, colon cancer, polycystic ovarian syndrome, inflammatory bowel disease, high blood pressure, premenstrual syndrome, hypertension etc.
SOURCES: Raw fruits and vegetables are the best sources of calcium. Though dietary supplements help, food is indeed the greatest source of the mineral. Dairy foods with spinach, almonds, broccoli, turnip greens, collard greens etc. are rich in calcium content. Recommended calcium intake for adults is 1000 mg/day.
Magnesium
Magnesium is important for building strong bones, proper blood circulation and relaxation of nerves. It works together with calcium to moderate the function of the nervous system. In short, Magnesium is needed for proper functioning of minerals and deficiency of magnesium can mean that other minerals do not function properly.
DEFICIENCY: Magnesium deficiency can lead to improper functioning of the nervous system. It can also mean lack of bone health and muscle strength.
SOURCES: Pumpkin seeds, spinach, soybeans, sunflower seeds, sesame seeds, black beans etc are rich in magnesium content. Adult males should take up to 400 mg while adult females should take up to 300 mg of the mineral daily. On an average one cup of spinach contains 160 mg of magnesium.
Iron
Iron is an essential mineral in the human body. It accelerates a lot of functions, including distribution of oxygen throughout the body, activating the immune system and boosting energy production.
DEFICIENCY: Fatigue, headaches, depression, hair loss and stress are the results of iron deficiency. Premenstrual problems and anemic conditions in women can be due to lack of iron.
SOURCES: Spinach, turmeric, lentils, kidney beans, navy beans, soy beans are rich in iron. Recommended dosage: Adult men – 8 mg/day. Adult women – 18 mg/day. Women over 51 or after menopause – 8 mg/day. Pregnant women – 27 mg/day. Nursing women – 9 mg/day.
