When you're feeling down, iron; when you forget, zinc... What minerals do I need?

If minerals are deficient, various abnormal symptoms can appear in the body. Minerals are one of the five major nutrients, along with proteins, fats, carbohydrates, and vitamins, and include inorganic salts such as sodium, phosphorus, iron, magnesium, copper, and zinc. Even in very small amounts, they have a significant impact on the human body. Let's check which minerals are deficient based on the symptoms presented in the body.

◇Feeling down without any particular reason: Iron deficiency Iron is a main component of hemoglobin, which supplies oxygen throughout the body via blood flow, generating and delivering energy. When iron levels are low, it can cause anemia, which manifests as symptoms like fatigue and numbness. Additionally, iron deficiency during adolescence results in slower growth and decreased concentration compared to adolescents without such deficiency.

Foods rich in iron include shellfish, beans, seaweed, green leafy vegetables such as perilla leaves and spinach, abalone, and egg yolks. Vitamin C enhances the absorption of iron in the body, so consuming fruits high in vitamin C together can be helpful.

◇When eyelids twitch and nerves are sensitive: Magnesium deficiency Magnesium is used in cellular energy production and activates enzymes in the body. It is an essential mineral for maintaining normal muscle and nerve function, and for keeping the heartbeat and bones healthy and strong.

If magnesium deficiency occurs, you may become excessively irritable or experience eyelid spasms, and you may have difficulty achieving restful sleep. This is because the nervous system remains in a state of continuous excitation. If you frequently drink alcohol excessively or consume a lot of carbonated beverages, the phosphoric acid in alcohol or carbonated drinks can interfere with magnesium absorption, so these habits should be changed.

You can supplement magnesium by regularly consuming nuts, tofu, unrefined grains such as whole wheat or brown rice, salmon, and milk. However, people with impaired kidney function may have difficulty excreting magnesium, so they should avoid excessive intake of magnesium.

◇Headaches and memory decline: Zinc deficiency Zinc helps the hippocampal gyrus, a part of the brain involved in memory-related tasks, function smoothly. It also, like calcium, ensures that fatty acids properly settle in cell membranes and is necessary for the release of neurotransmitters. The reason zinc deficiency leads to complaints of depression, headaches, and memory decline is because of this.

Zinc deficiency is particularly likely to occur during periods of rapid hormonal changes such as puberty, childbirth, and menopause. During these times of hormonal fluctuation, a deficiency in zinc can lead to severe mood disorders. To prevent zinc deficiency during this period, it is advisable to consume zinc-rich foods such as oysters, soybeans, meat, and crabs.

<Source: Health Chosun>