Sports Nut minerals

Some people believe it is necessary to take supplements to get enough minerals. You can get your needed minerals if you eat a balanced variety of foods. Eat according to the food guide pyramid and be sure to include a variety of foods in each group. The chart below will help you see what sort of variety would help you achieve this.

If you do want to take a vitamin supplement to assure you are meeting your needs, a one-a-day type of supplement is all that you need. The supplement should have approximately 100% or the "DRI" for many of the nutrients listed on the label. Additionally, look for the USP emblem to assure your vitamin supplement meets quality standards. Again, a supplement is not necessary but might be helpful if you have a poor diet.

Minerals are found in many plant and animal foods, but the minerals in animal foods are usually better-absorbed from our intestines. If you eat a low calorie diet (<1600 kcals) or if you are strict vegetarian, it is difficult to get the needed minerals for optimal performance.

Mineral	Best Food Choices
sodium	salt, processed soups and sauces, cheese, milk
potassium	squash, potatoes, tomatoes, pears, peaches, melon, bananas
chloride	salt, drinking water from chlorinated source
calcium	milk, yogurt, cheese
phosphorus	cheese, almonds, beef, turkey, chicken
magnesium	spinach, squash, beans, seeds
sulfur	found in most protein foods
fluoride	drinking water, toothpaste, fluoride mouth rinses
zinc	most animal products and whole grains
iron	red meat, chicken, beans, spinach, broccoli
iodine	iodized salt, ocean fish, dairy products
selenium	seafood, meats, eggs
copper	nuts, whole grains, dried fruits
manganese	nuts, beans, oat products
chromium	whole grains, pork, mushrooms, egg yolks
molybdenum	grains, beans, nuts

Iron and calcium are two of the most under-consumed minerals that can lead to deficiency issues for athletes. See the "anemia" and "bones" links from the special needs section of the web site.