6 Essential Minerals for The Immune System


The Need to Know

It is essential that you know which minerals your body needs to attain and sustain good Immune system health.

In this post, I will introduce you to six minerals and explain how they benefit you and your immune system. We will also look at some of the best food sources you can easily incorporate into your everyday diet.

Below I have highlighted the significant bits for you, just in case your schedule is tight.

Click the link you want to start with or, by all means, continue.

minerals-are-just-as important as vitamins.

Calcium (Ca)

This particular mineral goes about building and protecting bones and teeth. Also, it plays a role in assisting with muscle contraction, relaxation, blood clotting, and nerve impulse transmission.

Calcium plays a role in hormone secretion and enzyme activation; it also helps sustain and maintain healthy blood pressure.

Best Food Source

There are lots of varieties available nowadays, including

  • yoghurts
  • cheese
  • milk
  • tofu
  • sardines, salmon
  • fortified juices
  • Leafy green vegetables, such as broccoli and kale, are fantastic sources, but not spinach or Swiss chard, which have binders that lessen absorption.

Associated Risks

Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.

Iron (Fe)

Iron (Fe) is a mineral needed for haemoglobin, the protein in red blood cells that carries oxygen. It is necessary for energy, good muscle and organ function.

Iron supports chemical reactions in the body and makes amino acids, collagen, neurotransmitters, and hormones.

meat-fish-and-diary-are-all-high-in-zinc-and-ironBest Food Source

  • Red meat
  • poultry
  • eggs
  • fruits
  • all green vegetables
  • fortified bread
  • grain products

Associated Risks

It can cause constipation because iron is harder to absorb from plants; experts suggest vegetarians get twice the recommended amount (assuming the source is food).

Phosphorus (P)

An essential mineral, phosphorous, is necessary for DNA and RNA function and development as both these genetic molecules have a sugar-phosphate backbone.

The phosphate works as a kind of “super glue” since it has three oxygen atoms that will carry charges in liquid.

Helping in converting food into energy is one of the significant elements of phospholipids that carry lipids in blood and help shuttle nutrients into and out of cells.

Best Food Source

A wide variety of foods are available that contains this vital mineral, including:

  • milk
  • dairy products
  • meat
  • fish
  • poultry
  • eggs
  • liver
  • green peas
  • broccoli
  • potatoes
  • almonds

Associated Risks

Certain drugs bind with phosphorus making it unavailable and causing bone loss, weakness, and pain.

Zinc (Zn)

Zinc is a major player in immune system health, and when taken with certain antioxidants, zinc may also delay the progression of age-related muscular degeneration.

By assisting in the formation of numerous enzymes and proteins, it becomes a component in creating new cells.

As an essential trace element, zinc aids average cell growth and development.

Involved in DNA synthesis, RNA transcription and cell division, and activation has excellent wound healing properties.

This particular mineral supports the normal function of taste and smell and frees Vitamin A from liver storage.

Best Food Source

  • red meats
  • poultry
  • oysters
  • some seafood
  • fortified cereals
  • beans
  • nuts

Associated Risks

Zinc deficiency, along with altered metabolism, is observed in many liver disease types, including alcoholic liver disease (ALD) and viral liver disease.

Vegetarians need to be aware that they will absorb much less zinc because of their diet. Experts suggest that they get twice the recommended requirement of zinc from plant foods.

Fluoride (F)

most-toothpastes-are-fortified-with-fluorideFluoride encourages the healthy process of bone formation and helps to keep dental cavities from starting or worsening.

Best Food Source

Water that has had fluoride added, toothpaste with fluoride, marine fish and some teas.

Associated Risk

*Extremely harmful to children in excessive amounts.

Copper (Cu)

Copper plays a vital role in iron metabolism and immune system health; it also helps make red blood cells.

Best Food Source

  • liver
  • shellfish
  • nuts
  • seeds
  • whole-grain products
  • beans
  • prunes
  • cocoa
  • black pepper

More than half of the copper in foods is absorbed.

Providing your immune system with all the minerals it needs can only help reinforce your overall mental and physical health.

*Please note the information in this post is intended for the purpose of general information only and should not be used as a substitute for the individual expertise and judgment of healthcare professionals & that I may get a commission for purchases made through links in this post.

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