Minerals to Support Vitality

The body needs an array of minerals (macrominerals and traceminerals,) in order to function optimally. Some of the major macrominerals include sodium, chloride, potassium, calcium, phosphorus, magnesium, and sulfur. Trace minerals include iron, zinc, iodine, selenium, copper, manganese, fluoride, cobalt and nickel, among others. Both types of minerals support a wide variety of bodily functions, such as building and maintaining healthy bones, hair, and teeth, keeping the muscles, heart, and brain working properly, supporting detoxification processes in the body, and maintaining adequate blood pressure and hydration. Because minerals support so many essential functions within the body, a myriad of symptoms can arise when one or more minerals are deficient.

Although a balanced diet should provide all the essential minerals necessary for healthy function, modern agricultural practices and water processing methods have stripped astonishing levels of nutrients from the soil in which our food grows.  Studies show that the fruits and vegetables grown 50-100 years ago had up to 37% more vitamins and minerals than those grown in today’s soils. Because of this, it can be challenging to get adequate nutrients from the water we drink and the food we eat, even with the best of intentions.

Although this is a bigger issue that involves making changes to our agricultural practices and global food structures, there are some simple, fun, and nourishing ways to increase your mineral intake, thus bolstering your health and hydration. 

•   Sip mineral rich vegetable or bone broth throughout the day.

• Additions such as astragalus, nettle leaf, yellow dock, burdock, seaweed, mushrooms, and garden herbs can help to boost the immune system and make it even more nutritious.

• Purchase fruits and vegetables from local organic farmers. Opt for locally grown heirloom varieties when available.

• Drink 2-3 cups of herbal tea daily. Herbs high in minerals include: nettle leaf, oat straw, raspberry leaf, dandelion, red clover.

• Drink fresh spring water when available. If drinking filtered water, add trace mineral drops prior to drinking.

• Try Trace Minerals Complex (available at Ashland Natural Medicine)

• Use high quality salt in your cooking and on your food, such as celtic sea salt, Himalayan salt, or other mineral salts.

• Emphasize mineral rich foods: nuts and seeds, shellfish, organ meats, eggs, beans, cacao, cruciferous vegetables, wild foods

MINERAL-RICH BONE BROTH 

• 4 quarts of filtered water

• 1.5- 2 lbs of knuckle bones or marrow bones (or any other kinds of bones: Fish bones, chicken, lamb bones, etc.) 

• Cloves from 1 whole head of fresh garlic, peeled & smashed, veggie scraps, herbs

• 1-2 Tbsp apple cider vinegar (organic, unfiltered)

• 1 Tsp unrefined sea salt - or more/less to taste

Preparation

• Optional step: brown or roast the bones in a separate pan prior to placing in crockpot.

• Place all ingredients in a 6 quart crockpot and set the heat to HIGH. Bring the stock to a boil, then reduce the heat setting to LOW. Alternately, cover bones in large soup pot and bring to a low simmer with the lid on.

• Allow the stock to cook for at least 24 hours. The longer it cooks, the better!

• Allow the stock to cool, then strain.

• Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers for later use.

When the broth is fully cooled, look for a gelatinous consistency. That means your broth is gelatin-rich. A longer or very hot simmer may break down the gelatin and the broth won’t appear gelatinous. That’s ok, the minerals are still there.

Dr. Lisa Hendrick