Spinach is a powerhouse of essential minerals.
Minerals are the chemical elements required by the body for healthy functioning. They are best obtained from food sources, although supplements can provide necessary minerals when, for some reason, they are lacking in a diet. Some minerals that are particularly important to the body are calcium, potassium, sodium, magnesium, zinc and iodine. Most of them are abundantly available in fresh vegetables. Colorado State University Extension urges people to eat plenty of beans, peas, onion, leafy greens and garlic to get the minerals for a healthy diet. Examining a few key minerals, reveals some nutrient-rich vegetables worth adding to the grocery cart.
Calcium
Calcium builds bones, making them longer and stronger. It will also help to slow the rate of bone loss as people age. You need calcium for muscle contractions, good nerve function and blood coagulation. The American Dietetic Association says calcium is present in dark, green leafy vegetables like kale and bok choy and cruciferous vegetables such as broccoli. Eat mustard, turnips, spinach, and lettuces, the darker the better. Collard greens are an excellent source of calcium.
Potassium
Potassium balances cells and body fluids and is critical for healthy growth and maintenance. Without enough potassium, you might experience irregular heartbeat, muscle cramps, insomnia, twitchiness, and even kidney and lung failure. The American Dietetic Association says adults consume about half the daily requirement for potassium. They recommend adding more vine veggies like tomatoes, zucchini, cucumbers and eggplant. Get potassium from spinach, bok choy, carrots, Swiss chard, bamboo shoots, lima beans, French beans, butternut squash, parsnips, sweet potatoes and pumpkins.
Magnesium
Magnesium regulates nerve and muscle cells, creates protein and new cells and is a component of bone. It activates B vitamins so the body can use them, regulates insulin, helps in calcium absorption and is an important part of 300 enzymes responsible for energy production and other body functions. Without sufficient magnesium, the American Dietetic Association says causes risk for irregular heart beat, nausea, exhaustion and weakness. Mental derangement is an extreme reaction to magnesium deficiency. The good news is that the mineral is found in nearly all foods and is abundant in legumes, artichokes, peas, lima beans, okra, Swiss chard, butternut squash and French beans.
Iron
Iron is critical for infants, young children, adolescent girls and pregnant women. Babies without sufficient iron in their diets may develop impaired learning and behavioral problems. Teenagers need iron to compensate for the changes in puberty. Without iron the immune system suffers and people may develop fatigue and anemia. Soybeans have lots of iron. So do lentils, kidney beans, spinach, Brussels sprouts, kale, French beans, peas, Swiss chard, amaranth leaves and squash. In general, leafy green vegetables contain good amounts of iron.
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