It is common knowledge that water is also referred to as the chemical H2O. However, the water that we drink is not necessarily pure H2O – there may be impurities such as sediments, chemicals and even microorganisms. Despite this though, our drinking water also comes with the good stuff – essential minerals.
How do minerals get into water?
Minerals are inorganic substances that are naturally occurring on rocks. Some of these get dissolved in water when rain passes on rocks on its way to streams, rivers, lakes and the ocean, which are the sources for the water that we drink, both bottled and tap.
So what are the minerals commonly found in drinking water?
- Calcium - Calcium is important for bone and teeth development and growth. Good calcium intake can reduce the occurrence of osteoporosis.
- Magnesium - This mineral can help transform food into energy. Magnesium can also help prevent heart disease.
- Potassium – Potassium is an essential element for human nutrition. It helps maintain the normal osmotic pressure in cells and is a co-factor to many enzymes in our bodies.
- Sodium - Sodium can help maintain fluid balance. The right balance is important with this mineral as too much can lead to high blood pressure.
- Copper - Another mineral essential in growth and development, Copper can support blood cell growth, works as an anti-aging agent for your skin.
- Phosphorus - Similar to Calcium, this can support the development of bones and teeth.
- Zinc - Zinc can help in the healing of wounds and supports the development of cells.
Where to best get these minerals
Mineral-rich foods abound and should always be our main source for these minerals. Some examples are:
Dairy products are an excellent source for calcium. Parmesan has the most with 331 mg which is 33.1% of the recommended daily intake (RDI) of calcium for adults. Yoghurt is another source of calcium which is also healthy due to the live probiotic bacteria it contains as well as the 30% RDI of calcium.
Avocados are a nutritious fruit that in its medium size can provide 15% of the RDI of magnesium. It is also high in potassium, B vitamins, and vitamin K. Tofu is a staple in most vegetarian diets due to its high content of protein, but it is also high in magnesium with a 100-gram serving giving about 13% of the RDI.
Sweet potatoes have become a popular alternative to potatoes, and they pack a punch too. Medium-sized sweet potatoes (541 mg) make for 12% of your adequate intake of potassium. The watery-fruit watermelon also serves as a good source of potassium as it can give about 14% of your adequate potassium intake. Coconut water is a great hydrating drink and can also give you around 13% of the adequate intake for potassium, making it really a great alternative to sports drinks.
The maximum recommendation of sodium is around 2,300 mg per day. Sodium can be found in a lot of the food that we eat every day from breads, biscuits, canned meat, and canned vegetables. It is important to be mindful of how much sodium one consumes and to opt for fresh vegetables instead of canned or natural cheeses instead of processed to lessen the intake of sodium.
Leafy vegetables such as arugula, beet greens, lettuces, spinach, kales, etc. are brimming and enriched with the nutritional value of copper. The recommended daily allowance (RDA) of copper for adult is up to 890 mcg a day. Consuming the proper amount of copper coming from these vegetables helps with the iron absorption for the body to form red blood cells.
Meat, particularly red meat is a great source for zinc and can be found across the different types such as pork, beef, and lamb. 100 grams of raw ground beef contains 44% of the daily value of zinc we should take. Legumes such as chickpeas, beans, and lentils are all good sources for zinc as 100 grams of cooked lentils can contain 12% of zinc’s daily value.
Apart from these foods mentioned above, drinking at least 2 liters of water a day may also provide a boost to our mineral intake. Exactly how much depends on the source. Bottled mineral water generally contains more minerals than tap water. It does come with a lot of disadvantages, though:
- Compared to tap water which is already part of your water bill, buying bottled water would mean another expense on top of your monthly budget.
- Plastic bottles just end up as trash, which adds to the world’s growing pollution.
- There are bigger chances of ingesting microplastics through drinking water from plastic bottles.
- High mineral content may be unhealthy. Bottled water contains high sodium as well, which is a problem for those who are on a low sodium diet.
Any concerns about contaminants in tap water can be easily addressed by using a water filter. But make sure it’s the type that filters only the bad and retains the good stuff – the essential minerals.
One such filter is IVO – with its medical-grade hollow fiber membrane technology, the same one used in dialysis machines and artificial kidneys in the medical field, IVO is so efficient that it removes contaminants down to 0.1 micron, all while retaining essential minerals such as calcium, magnesium and potassium.
Drink better water with IVO. Learn more about the IVO Faucet-mounted Water Purifier here.