Minerals are the basic elements found in the soil that plants naturally absorb. By eating plants or the animals that eat plants, we also are able to absorb minerals in our tissues. The main minerals your body needs for better health are sodium, potassium, magnesium, and calcium. The other minerals your body needs are only required in small amounts.

Sodium, also called salt, is what keeps the water levels in our body regulated. Salt is the highest concentrated mineral in our blood and the more active you are, the more you need it. If you don't have enough salt in your blood, you can suffer from dehydration and cramps. However, that does not mean you should add salt to the foods you cook or eat.

Salt can be found in fish, meat, grains, chicken, and nuts. Some other foods that have a high salt content are milk and margarine (unless it is low salt), ketchup, canned foods, popcorn, potato chips, french fries, and sauerkraut. Studies done by Harvard Medical School say we need about 0.2 grams of salt every day. If you overdo the salt, you can become dehydrated, lose potassium, or have other medical issues.

Potassium is another important mineral that regulates muscle heat and your nerves' ability to conduct impulses. If after exercising you feel weak and fatigued, your muscle cells are probably lacking minerals especially potassium. The only way to know for sure if you have low potassium is if you have a blood test.

During exercise, your muscles produce heat and potassium is what tells your body to increase blood flow to prevent overheating. Potassium comes from sweat and urine so it has to be replaced. You can get potassium from fruit juice so drinking plenty of that will help you keep your potassium levels up. Other good sources of potassium include fresh produce, rye, molasses, flour, pecans, walnuts, soy beans, and wheat germ.

Magnesium is what regulates the contraction of your muscles and the conversion of carbohydrates to energy. Without enough magnesium, you can be fatigued and have muscle cramps. According to the US Department of Agriculture, slightly more than 30% of magnesium comes from dairy and meat, as well as from nuts, dark bread, and green leafy vegetables. Another good source of magnesium is beer. Often, professional athletes will sometimes drink beer after games to recover.

Calcium is the mineral most abundant in your body and what helps you build strong bones and teeth. Calcium also regulates chemical reactions and muscle contractions in your body. Generally, you don't need excess calcium unless you are pregnant or nursing a baby. Most of the calcium you get comes from your bones. You can get calcium from almonds, beans, asparagus, cheese, cabbage, cauliflower, eggs, milk, figs, nuts, lentils, sardines, and turnip greens.

If you increase your consumption of these four minerals, you will have more energy and better health in no time.

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