Senior adult (Indian and African descent) couple cooking dinner together at home. They are enjoying their retirement years as they work together to chop healthy vegetables for a salad.

People not only have vitamins deficiency but also minerals deficiency as well. Mineral deficiency can be known by a simple blood test which can tell that which micro or mini minerals are missing.

Here are some list of minerals that we should take in our regular diet and should not miss them:

Chromium

Weight loss and impaired glucose tolerance are the symptoms of chromium deficiency.

Mushrooms, greenery vegetables, soybeans, sunflowers seeds, garbanzo beans, cashews  molasses, and liver are chromium rich food.

Manganese

Deficiency of manganese is rare but its symptoms include poor bone growth, low fertility and impaired glucose tolerance.

For deficiency of this micro mineral one must take more green leafy vegetables, berries, lettuce, oats, soybeans, brown rice, garbanzo seeds, and pineapple into its diet.

Fluoride

In humans deficiency of fluoride leads to tooth decay and other oral health problems.

One must drink plenty of water and tea and of course brush its teeth at least twice a day to overcome this deficiency.

Sodium chloride

Deficiency of sodium chloride happens because of high fluid retention and this will overcome by intake of more fluid which balances the level of sodium and water in the body.

Potassium

Vomiting, diarrhoea and increase fluid retention are the symptoms of low potassium level which rarely occur due to low dietary intake.

One must ingest sweet potato, tomato, green leafy vegetables, carrots, prunes, beans, molasses, squash, fish, bananas, peaches, apricots, melon, potatoes, dates, raisins, and mushrooms to boost up the deficiency of potassium.

Iodine

Swelling in front of the neck is the most common symptom of iodine deficiency and leads to impair growth and neurological development.

To avoid its deficiency one must take seaweed, iodized salt, eggs, strawberries, asparagus, and green leafy vegetables in it meals.

Magnesium

Deficiency of magnesium rarely occurs as it is present in plenty of foods like legumes, nuts, seeds, whole grains, fruits, and avocado.

Calcium

Deficiency of calcium leads to osteoporosis as it is very important for bones and teeth.

dairy products, tofu, soy milk, broccoli, green leafy vegetables, legumes, molasses, trout, sardines, nuts, and beans are calcium rich food.

Zinc

Deficiency of zinc leads to low immunity and more easy to get infected.  So one must take oysters, meat, beans, and nuts to overcome this deficiency.

Iron

Anaemic patients have low level of iron in their red blood cells. So to make the iron level balance one must intake almonds, apricots, baked beans, dates, lima beans, kidney beans, raisins, brown rice, green leafy vegetables, broccoli, pumpkin seeds, tuna, flounder, and chicken meat.

Selenium

infertility, tiredness, muscle weakness, and a weakened immune system are symptoms of low level of selenium in a unhealthy person.

Brazil nuts, mushrooms, rice, beans, salmon, whole grains, walnuts, and eggs can overcome selenium deficiency.

Molybdenum

This micro mineral is found in legumes and whole grains and its deficiency is rare in humans.

Phosphorus

Deficiency of this macro mineral happens due to poor diet and some eating disorders. One must take legumes, nuts, seeds, whole grains, eggs, fish, seafood, corn, and wild rice to increase the level of phosphorus.

Copper

Copper deficiency occurs only in some people so one must consume mushrooms, green leafy vegetables, soybeans, sunflower seeds, garbanzo beans, cashews, molasses, and liver.

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