Micronutrient boron is found in a variety of fresh produce, dried fruits, nuts, beans, and lentils. While there is no RDA for this trace mineral, foods like avocado, raisins, apricots, red grapes, celery, carrots, and broccoli can help you meet your requirements. So eat up!
A balanced diet is essential during dialysis. Keep a strict tab on your fluid intake. Legumes, beans, and cottage cheese will provide safe protein. Eat oatmeal and oat bran to keep cholesterol levels low. Keep salt in check by cutting down on processed foods; use lemon zest, vinegar, mustard for flavoring. Choose foods low in potassium - apples, pears, berries, radish, asparagus, and zucchini.
Your body may not need a lot of selenium but it is key to immune and thyroid function and has antioxidant benefits for your body. Fall short and you may experience fatigue, hair loss, weight gain, joint and muscle pain. Signs that indicate problems like Kashin-Beck disease or Keshen disease may also develop.
Are you looking to up your magnesium intake? Try noshing on the versatile spinach or super healthy kale. Swiss chard, edamame, collard greens, turnip greens, broccoli, and okra can also boost your intake of this mineral. So can delicious sweet potatoes and comforting peas and potatoes.
If you are counting on soy in all its versatile forms – milk, plain beans, yogurt, and cheese – to help with your calcium quotient, know that it offers a DV ranging from 4% to as much as 66%. Calcium-fortified soy variants especially tend to chalk up a score that’s at the higher end of the scale.
Cow’s milk is a great source of calcium whether it’s whole milk, reduced fat, or nonfat. A cup equals 300 mg (30% DV) of the nutrient. To up the ante, try buffalo or sheep milk (40% DV). Even nondairy options like almond and rice milk make good calcium-rich alternatives.
Fruit and vegetables have respectable levels of zinc you can use to chalk up the numbers. Avocados, spinach, broccoli, mushrooms, corn, and green peas make a delicious meal. Zinc-rich fruit like pomegranate, dried figs, dried apricot, and berries can liven up a meal. Or take a walk on the wild side and experiment with some unique tasting durian!
Meats are rich in iron, some more than others. Enjoy your beef, lamb, and ground meats, but also take a trip to the wild side with venison or moose. Or give liver, kidney, or brains a shot. Some of these organ meats and game meats will meet 20–50% of your daily values.
Iron is an essential nutrient that performs many vital functions in your body. Get your daily dose of iron (and yumminess) from fruits like mulberries, Zante currants, and dried apricots. Tomatoes, pumpkins, prunes, and coconut are also good sources of iron. As are refreshing watermelons, yummy peaches, and sweet dates.
Mineral water may contain some amount of nutrients like magnesium and calcium. Some specialty mineral waters may also contain silicon and sulfates which help nerves and improve bowel health, respectively. However, mineral water may not be enough to fix a mineral deficiency or to replace other nutrient-rich foods. Also, the mineral content varies from brand to brand, so choose carefully.
Cashew nuts can be a perfectly good source of energy if you’re pregnant. They have a lot of goodness courtesy the magnesium, potassium, phosphorus, calcium, iron, zinc, and vitamin K they contain. Unfortunately, if you are allergic to cashew nuts, the side effects may put your health and pregnancy at risk. Also, these calorie-packed nuts can easily cause you to gain more weight than you should. So be wary if you are already overweight.
Cooking with aluminum foil can leach the metal into your food. Excessive intake of the metal is linked to neurodegenerative disorders like Alzheimer's and aluminum toxicity. But foil may not be the worst offender – foods like grains or processed cheese also contain the metal. Limit your overall intake and cut usage of foil to stay within the recommended levels of 2 mg/kg of body weight per week.
Having too much zinc in your body can cause nausea, vomiting, stomach aches, and diarrhea. It could also make you dizzy or drowsy and fatigued. But it is immune system impairment, prostate cancer risk, adverse effects on cholesterol levels, and copper deficiency linked anemia that you should be really worried about if you’re considering long-term or high dosage intake of zinc via supplements and food.
Selenium is an antioxidant that your body needs to fight free radical damage and maintain immune and thyroid function. The essential mineral may even protect you from certain cancers. Too little could impact fertility, cognitive function, or raise cancer risk. But remember, too much could be just as risky, putting you at increased risk of type 2 diabetes and cardiovascular disease.
Largely affecting children, iron toxicity is caused by elevated levels of iron in the blood. A genetic condition like hemochromatosis causes an iron overload. Symptoms start with nausea and dizziness and progress to multiple organ failure and brain damage. If not treated immediately, this can even lead to death.
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