If you’re feeling stalled in your health and weight loss journey it might be helpful to start eating foods with more minerals in them. Minerals are necessary for a nutritious, balanced diet because they turn the food you eat into energy for your body.
But, what’s the difference between minerals and vitamins? Vitamins are organic substances, which means they’re made by plants or animals and minerals are inorganic elements that come from soil and water and are absorbed by plants or eaten by animals. Your body needs minerals to grow and stay healthy. There are four minerals doctors and dietitians agree are essential for boosting energy, weight loss, and digestion: magnesium, zinc, calcium, and potassium.
We spoke with Dr. Michael Njunge, MD, a practicing medical doctor who specializes in sports medicine and writes about high-performance health online, and Jesse Feder, RDN, CPT, a certified personal trainer, registered dietitian, and contributor to My Crohn’s and Colitis Team about magnesium, zinc, calcium, and potassium. Read on to learn more about these minerals and how you can incorporate them into your daily diet!
Magnesium
Magnesium is a mineral that is abundant in the body. It’s naturally present in many foods, added to food products, available as a dietary supplement, and present in some medicines (like laxatives). It’s crucial for feeling boosting energy. When people are deficient in magnesium, they often feel weak and lethargic. Feder agrees: “Magnesium and iron are some of the best minerals to boost your energy.”
The second most common mineral in the human body, and probably the most important, magnesium is involved in the absorption of most minerals from the gut. So, when you’re magnesium levels are low, that means you will be unable to absorb many other minerals.
It isn’t only good for boosting energy, it’s also critical for weight loss. “Magnesium is the one mineral I recommend for weight loss. It helps regulate glucose levels which can not only help your metabolism but also keep you energized throughout the day,” Feder adds.
Zinc
Even though you really only need it in small amounts, zinc is still an essential nutrient for people of all ages. It is responsible for the creation of DNA, the growth of cells, building proteins, healing damaged tissues, and supporting a healthy immune system.
“Zinc is a mineral that a lot of people forget about but it's actually a super mineral that supports cell growth, building muscle, and supporting the immune system,” Dr. Michael Njunge says.
This mineral is especially key for digestion because it produces loads of enzymes. These digestive enzymes are proteins that break down our food so that it can pass easily into the bloodstream as energy. Without zinc, we wouldn’t be able to break down food properly.
Potassium
Similarly, potassium helps relay signals from your brain to muscles located in the digestive system known as smooth muscles. These signals stimulate contractions that help your digestive system break down food, so it can be easily digested. Feder says, “Potassium, sodium, and calcium are essential for good digestion. These minerals help the muscles of your digestive tract move food along.” So, if you’re ever having issues with digestion, reach for some potassium-rich foods or drinks like orange juice!
Calcium
Calcium is a mineral most often associated with strong bones and teeth but it does so much more. It also plays an important role in blood clotting, helping your muscles contract, and regulating normal heart rhythms and nerve functions.
Most importantly, calcium has a major influence on weight loss. “Everyone knows that calcium and vitamin D are absolutely essential for good bone health. But they also work together to manage energy and lipid (fat) metabolism,” Dr. Michael Njunge says. “Studies have shown that low calcium diets stimulate genes [that] are responsible for switching on fat storage. Also, studies have shown that a high-calcium diet increases fat loss compared to simple dieting.”
By eating calcium-rich foods, you’ll be boosting your metabolism which in turn helps with weight loss. And, experts say it can only help with digestion. Isn’t that great!
How to add these minerals to your daily diet?
Ok, so now we know why these minerals are so important for energy, weight loss, and digestion—but how can you make sure you're getting enough of them in your diet? Feder suggests eating lean meats, greens, nuts, and whole grains for your daily intake of magnesium and zinc. As for calcium and potassium, he suggests having your fair share of dairy, soy or tofu, and bananas.
“The easiest way to incorporate these minerals into your day-to-day lives is to eat a healthy well-balanced diet filled with different colored fruits and vegetables. I always tell my patients to make sure their plate looks colorful. This is a good sign that [they] will be eating many different nutrients,” Feder says. That’s great to hear!
