Potassium is an essential mineral, found in every cell of the body. As an electrolyte, potassium is vital to water balance, proper hydration, and controlled blood pressure. Potassium is also involved in muscle and nerve function, plays a role in metabolism, and helps transfer oxygen to the brain.
Deficiency symptoms:
- Muscle weakness
- Spasms and cramps
- Muscle aches and stiffness
- Heart palpitations
- Dizziness
- Fainting
- Abdominal pain and bloating
- Numbness or paralysis
- Cognitive impairment
- Fatigue
Foods high in potassium:
Bananas, papaya, mangoes, russet potato and sweet potato, mushrooms, avocado.
Sodium
Sodium works with potassium to regulate water balance and equalize the acid-alkaline properties of blood. It is also found in every cell of the body. Sodium is prevalent in our modern diets and usually over-consumed as we lean on more processed foods that use forms of sodium as preservatives and flavoring.
Too much sodium leads to high blood pressure and other concerns, but there are circumstances where someone can become deficient. An extended low sodium diet, the use of diuretics, or excessive sweating can result in a deficiency.
Deficiency symptoms:
- Gas
- Weight loss
- Muscle weakness
- Fatigue
- Disorientation
- Cramps
- Headaches
- Nausea or vomiting
- Heart palpitations
- Seizures
Phosphorus
Phosphorus is the second most abundant mineral in the body and, like potassium and sodium, is found in every cell. Phosphorus must be balanced with calcium for either one to be fully effective. Phosphorus plays a role in almost every chemical reaction within the body, including metabolism, energy production, muscle contractions, cellular division, and the use of B vitamins.
Deficiency symptoms:
- Weak bones or teeth
- Joint pain or stiffness
- Fatigue
- Weight loss
- Less appetite
- Hair loss
- Numbness
- Anemia
Foods high in phosphorus include:
Rice bran, nuts and seeds, wheat germ, oat bran, broccoli, asparagus, cauliflower and dried fruit.
Sulfur
Sulfur is found in every living cell, though at much lower concentrations than the previous minerals. This doesn’t make sulfur any less important though, as it is a major component of many proteins. It is a part of enzymes, connective tissue, joints, skin, hair, nails, and more. Sulfur also plays a part in regulating insulin, carbohydrate metabolism, and cellular respiration.
Deficiency symptoms:
- Acne, eczema, or itchy skin or scalp
- Brittle hair or nails
- Headaches
- Gastrointestinal problems
- Depression
- Convulsions
- Memory loss
- Slow healing
- Sore throat
- Hay fever
- Lowered immune function
Foods high in sulphur:
Edamame, peas, spinach, broccoli, mustard greens, cauliflower, bamboo shoots, cabbage, kale, avocado, kiwi and bananas.
Selenium
Selenium is a mineral that acts as an antioxidant, protecting the body from damaging free radicals. Selenium helps in the prevention of premature aging, cancer, arteriosclerosis, cirrhosis, arthritis, and stroke. It preserves the elasticity of tissues that can be lost as we age. Deficiency is rare.
Deficiency symptoms:
- Fatigue
- Lowered thyroid function
- Mental impairment
- Reproductive disorders
- Age spots
- Cataracts
- Liver cirrhosis
- Lowered immune function
Foods high in Selenium:
Brazil nuts, tofu, whole wheat pasta and shiitake mushrooms
Chlorine
The mineral chlorine must not be confused with the toxic yellow gas used to treat water. Chlorine in the form of chloride, found in salt, is an essential electrolyte. Chlorine works with potassium and sodium to control pressure and water balance in the blood.
It also helps regulate the pH, acid-alkaline properties within the body. Chlorine is also used by the body to create the stomach acid necessary for digestion. Heavy sweating, diarrhea, and vomiting can lead to deficiencies.
Deficiency symptoms:
- Muscle weakness and cramping
- Fatigue or apathy
- Dehydration
- Loss of appetite
- Nausea