Four Minerals to Enhance Mental & Physical Performance
NutritionWellness Aug 12, 2015
Four Minerals to Enhance Mental & Physical Performance

Millions of people aren’t consuming essential minerals their bodies need for optimal mental and physical performance. Some people aren’t receiving essential nutrients due to a diet of fast food; others aren’t receiving required nutrients because of stress, certain illnesses, and usage of prescription medications.

Regardless of the reasons, four minerals that people may be lacking are calcium, chromium, magnesium, and zinc.


Calcium is vital for bone, heart, muscle, and nervous system health. Calcium is also important for those undergoing hip replacement care.

Signs of a calcium deficiency include poor appetite, brittle bones, memory loss, muscle cramps, overall fatigue, insomnia, and trouble losing weight. To combat calcium deficiency and regain your mental and physical performance, try incorporating white beans, dairy products, such as cheddar cheese and cow’s milk, oranges, and sweet potatoes into your diet.


Chromium is a mineral that has been proven to stabilize blood sugar, reduce food cravings, and boost the body’s metabolism, which can help a person shed unhealthy body fat. Chromium may increase serotonin levels in the brain, which can help boost overall mood and improve mental functioning.

To get your daily recommended amounts of chromium, include apples, bananas, broccoli, green beans, lettuce, oats, salmon, spinach, and tomatoes into your daily diet.


Magnesium is a mineral that is needed for cell energy and is a nutrient that may help reduce anxiety and depression in some individuals.

Signs of a magnesium deficiency include eye twitches, unexplained fatigue, and overall weakness. To get your daily recommended magnesium requirements and stave off magnesium deficiency, add almonds, black beans, cashews, and sunflower seeds to your daily diet.


Zinc is essential for the division of cells in the body and is beneficial for brain health. It is also required to ward off harmful infections via the immune system.

Men may especially benefit from getting their daily recommended value of zinc, since it helps to improve healthy testosterone levels. Those undergoing ligament injury treatment may also benefit from this nutrient. Foods that have substantial amounts of zinc are cheese, chick peas, crab meat, grass-fed beef, and yogurt.

If you are experiencing any signs or symptoms of deficiency in any of these nutrients, it is recommended that you seek the advice of your healthcare physician.