Minerals are a diverse range of substances that we need for our bodies to develop and function properly. The minerals essential for good health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

This article was included in issue 100 (Spring 2024) of The Menopause Exchange newsletter.

Most minerals are a good thing, and we would encourage that everyone increases their dietary intakes. However, one mineral that people regularly consume in excess – sodium, in the form of salt – is harmful, carrying the risk of increased blood pressure and inherent health complications. On average, adult women in the UK only consume around three-quarters of their requirement for iron, potassium and selenium. Alarmingly, one in four women have intakes of iron and potassium so low that they risk deficiency, and almost half of women risk deficiency of selenium. So how do we do better?

Would supplements be an easy fix?
Probably not (unless the supplements are prescribed by your healthcare professional). Minerals don’t occur alone in food and if you’re falling short on one thing, the chances are that you’re falling short on other things too, e.g. protein, fibre or other vitamins or minerals. Another issue is bioavailability – this is the ease at which your body can absorb and use the mineral in question.

For example, added calcium may come in the form of calcium carbonate, calcium citrate or calcium lysate etc., which vary in bioavailability and have different side effects. Calcium carbonate is commonly used in supplements but is the least usable by the body. Why spend money on expensive supplements that may go in one end and out the other with limited effect, when you could be spending money on improving your diet?

The good news is that there are clear common themes to including rich sources of minerals in the UK diet. Eating more of these foods will help to meet healthy eating targets, and many will also support dietary goals to help combat climate change.

Protein sources
Meats, fish, nuts, beans and pulses are all great sources of minerals. What matters here is quality and quantity.

Meat is a rich source of minerals, including iron, potassium and selenium, but on the whole, we eat more meat than is good for our planet. Think quality and have small portions of lean meats with more meat-free meals.

Fish contains a range of minerals (e.g. selenium, phosphorous and iodine) and, in the case of oily fish, omega-3 oils and iron. Despite the recommendation to include one portion of oily fish every week, just one in three women aged 50 to 59 years eat oily fish regularly. With options ranging from canned sardines, salmon (canned, fresh or smoked), kippers, sprats, trout or mackerel, it’s worth including these on your weekly menu.

Eggs are another underused protein-rich and mineral-rich (iron, magnesium and selenium) food that could feature at breakfast, lunch or as the protein in a main meal, topping a noodle dish, hash browns or as Turkish-inspired eggs in a roasted pepper and tomato sauce. Eggs increasing cholesterol was disproven long ago, and it’s safe to eat these regularly.

Beans and pulses are widely consumed in other cultures but less often in the UK, despite being a cheap source of protein, fibre and a range of minerals. Incredibly versatile, beans, pulses or chickpeas can replace meat fully or partially (why not try 50:50?) in chillis, curries, bolognese, casseroles, burgers or a myriad of other recipes. Dry pulses are available, but ready-to-use cans, jars or pouches are easily stored and ready to drop into a recipe at a moment’s notice.

Nuts are another unsung hero as these provide protein, fibre, vitamins and minerals. But we’re talking about unsalted nuts here, not the salted, coated types found in the crisp aisle. Nuts can be added to breakfast cereal, sprinkled over salads or used in savoury dishes. Don’t fear nut butters, which can provide a protein boost to your morning toast. Heart UK recommend 28 to 30g of nuts a day (a small handful) to help lower cholesterol, so eating nuts regularly is an all-round win. Fun fact – the soil content of selenium is high in the Amazon rainforest, so just five Brazil nuts is enough to meet your recommended intake.

Cereals and breads
Cereal foods boost mineral intakes, and wholegrain, wholemeal or high-fibre types are the richest sources. Breakfast cereals and supermarket breads are getting some poor media coverage bundled in with ultra processed foods. However, a recent large study provides reassurance that wholegrain or high-fibre breads or breakfast cereals are a positive, disease-reducing addition to healthy diets.

Fruit and vegetables
I don’t think a day goes by without a discussion on fruit and vegetables. These are a rich and varied source of both vitamins and minerals, but only one third of adult women achieve the coveted five-a-day goal. We should all eat at least one extra serving each day, and ideally make this a serving of vegetables. Try grilled tomatoes and mushrooms for a cooked breakfast, add a generous handful of salad leaves to lunch or a second (or third) vegetable at main meals. There’s no upper limit.

Summary
The levels of several dietary minerals are of concern for women in the UK, but rather than hitting the pills, try to focus on dietary sources as these all fit into an ideal healthy diet. Think about your meals and try to add, or switch something that you already eat, as generally this will be easier. Most people firmly believe that their diet is far healthier than it actually is, so take a careful look over the next few days and you may spot some easy improvements that you can make.

About the author
Angie Jefferson is a consultant dietitian. She runs online Great Nutrition for the Menopause webinars at www.nutrition4.co.uk. These dietitian-led menopause workshops are on a range of topics including managing waist gain and controlling cholesterol.

Created Spring 2024
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