It is very important to include the proper amount of minerals in the body. Although minerals do not provide the body with energy, they are critical in keeping the body functioning properly. The benefits of minerals in the body include helping heart function, preventing fatigue and muscle cramping, and assisting in the transportation of oxygen throughout the body. The follow is a list of important minerals for runners, their benefits, and what foods to eat to get the recommended daily allowance.
Calcium
Calcium is one of the most important minerals in the body for building and maintaining bone strength. Numerous studies have found that runners who do not consume enough calcium are putting themselves at high risk for stress fractures. Calcium also helps to regulate heart function and prevents muscle cramps. In fact, muscle contraction is primarily regulated by calcium. Calcium is found in milk and fortified juices. It is also contained in beans, oranges and broccoli.
Chloride
Chloride is an important mineral in maintaining the body’s nerve impulses that control muscles. As an electrolyte, it plays a key rule in maintaining water balance in the body. In fact, one of the ingredients of Gatorade is chloride due to the fact that it is easily lost through sweat. Chloride also is needed for the production of stomach acid. Runners can receive their daily allowance of chloride by consuming table salt (sodium chloride) with their food. As stated, it can also be found in sports drinks such as Gatorade.
Iron
A runner will never be able to race to his or her potential if she does not eat enough iron. Iron is a mineral in the body that helps to form hemoglobin, which carries oxygen from the lungs to all of the muscles in the human body via a blood stream. Muscles can not work without a sufficient supply of oxygen. A lack of the iron mineral in the body will lead to a condition known as anemia. Anemia is categorized by a severe lack of energy and general lethargy. If a runner has anemia, running becomes almost impossible. Iron is primarily found in beef, lamb, and pork. Vegetarians need to make sure that they consume a lot of leafy green vegetables, iron fortified cereals, breads, and soy beans.
Magnesium
Magnesium plays a key role in the chemical reactions that allow the human body to generate energy. Magnesium works as a counter to calcium as calcium’s role is to facilitate muscle contraction, while magnesium assists in muscle relaxation. A commonly overlooked reason for cramped muscles is magnesium deficiency. Magnesium’s role in muscle relaxation also helps in relieving overall stress in the body. Finally, magnesium aids in bone growth and the regulation of body temperature. Magnesium is found in bananas, green vegetables, corn, apples, and whole wheat bread.
Phosphorous
Phosphorous plays a role in almost every chemical reaction in the body, and assists in
the use of carbohydrates, fats, and proteins for energy. Phosphorus also stimulates heart and muscle contractors and prevents tooth decay. Phosphorus is found in meats, fish, chicken, eggs, whole grains, and, my favorite source, chocolate.
Potassium
Potassium aids in the conversion of glucose to glycogen, which is the main source of energy for running muscles. Potassium is a mineral in the body that helps muscles operate properly; if you are suffering muscle soreness or cramps try to increase your intake of potassium. Potassium also stimulates the kidneys to get rid of body wastes. The best sources of potassium are bananas, green leafy vegetables, oranges, potatoes and raisins.
Sodium
Sodium helps the body retain fluids to prevent dehydration. It also helps to cause the thirst sensation that runners feel after a hard workout or race, making it a kind of critical alarm system to alert us to drink fluids. Sodium is found in table salt (sodium chloride), seafood, poultry, carrots, and beets.
Zinc
Zinc is a mineral in the body that assists in removing removing carbon dioxide from exercising muscles, which is obviously an important benefit for runners. It also boosts the immune system and protects the body from pollution. Many companies have marketing zinc tablets to help ward off the common cold. Although there is not much proof that they actually work, I have heard a lot of anecdotal evidence that they do keep athletes healthy. Zinc is found in beef, lamb, chicken, and sunflower seeds.
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