Copper
is a trace mineral, meaning it is needed in a very small quantity. Its primary role is to help form hemoglobin and collagen in the body.
A deficiency in copper results in poorly formed red blood cells, known as anemia. It also is an antioxidant, helping with the elimination of free radicals.
Copper deficiency symptoms can include increased parasitic infections, weakness from anemia and leaky gut.
Copper must stay in balance with zinc and iron in the body as well and if you consume too much of one it can throw the others out of balance.
The RDA for copper is 900 mcg/day. The Daily Value is 2 mg.
ZINC Aids in Digestion
Zinc affects protein synthesis and is required by the body to use amino acids from foods. It’s also involved in the breakdown of carbohydrates from foods, which are one of the main sources of energy for the body. For this reason, deficiency in zinc can cause low energy levels and contribute to adrenal or chronic fatigue, whereas consuming enough zinc benefits ongoing energy and a healthy metabolism.
Supports Liver Health
Supplementing with zinc is shown to reduce the incidence of infection and correlated with lower levels of liver damage. Zinc can help with a liver cleanseto reduce inflammation in the liver, reduces free radical damage, helps with nutrient absorption and allows for proper waste elimination.
Muscle Growth and Repair
Zinc plays a crucial role in cell division and cell growth, so zinc benefits muscle repairment and growth by making it possible for the body to heal itself and maintain strength in the muscular and skeletal systems. Zinc also helps with the release of testosterone, growth hormone and insulin-like growth factor-1 (IGF-1), all of which build muscle mass and a healthy metabolism.
Magnesium Rich Foods
Women RDA 310 milg a day
- Spinach — 1 cup 40%
- Dark Chocolate — 1 square 24%
- Avocado — 1 med 15%
- Pumpkin seeds — 1/8 cup 23%
- Almonds — 1 ounce 20%
- Yogurt or Kefir — 1 cup 13%
- Banana — 1 med 8%
Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.
Prevents Muscle Spasms and Pain
By balancing fluid levels, potassium helps the muscles to relax, so low potassium can result in muscle spasms, cramps and general pains. Because of how it’s used to help breakdown carbs and proteins that muscles rely on for energy and repair, low potassium can also cause a breakdown of muscle mass, fatigue, trouble exercising and can even possibly contribute to weight gain.
Needed for Proper Digestion
Potassium acts like an electrolyte, helping to balance water, fluid and sodium levels within the digestive tract. Low potassium can contribute to bloating, constipation or abdominal pain in some cases because fluids build up and cause imbalances in minerals.
It’s also partially responsible for balancing the amount of acid in the stomach, healing the gut and keeping the body at the optimal pH level. This allows healthy bacteria to thrive and kill off harmful bacteria that lower immunity.
Focus your diet around whole, unpackaged foods — especially plenty of vegetables and fruits that provide potassium and magnesium. Some of the best include leafy greens, cruciferous veggies like broccoli or cabbage, starchy vegetables like sweet potatoes or squash, bananas, and avocados. A diet that’s rich in magnesium or potassium likely can be enough to solve problems like low potassium levels that can lead to blood pressure problems or magnesium deficiency that can contribute to anxiety, restlessness and muscle cramps.
To prevent dehydration and restore electrolytes, focus on these foods — which are some of the most hydrating due to being very water-dense:
- Coconut water
- Celery
- Watermelon
- Cucumber
- Kiwi
- Bell peppers
- Citrus fruit
- Carrots
- Cultured dairy (amasai/kefir/yogurt)
- Pineapple
MAGNESIUM
Candida sufferers are often deficient in magnesium. This is because the Candida yeast interferes with the way that magnesium is taken up in your intestine. A deficiency in magnesium can result in fatigue, immune disorders, leg cramps, headaches, low energy and fibromyalgia.
BIOTIN
Biotin is found in many foods, but Candida sufferers are frequently found to have deficiencies in this important vitamin. This happens for two main reasons. Firstly, one of the body’s major sources of Biotin is actually your intestinal flora. The friendly bacteria in your gut synthesize biotin and release it into your bloodstream. Secondly, deficiency in Biotin (otherwise known as vitamin B7) can also be caused by a course of broad spectrum antibiotics, which is of course a common cause of Candida overgrowth too.
Biotin deficiency can lead to skin rashes, hair loss, depression and lethargy, among other symptoms. It is particularly important for Candida sufferers because it prevents the Candida yeast cells from converting into the pathogenic, fungal form.