- Ayush Arya
Minerals play a crucial role in maintaining several metabolic functions, blood sugar regulation being one of them. Here are six minerals that help keep diabetes in check.
Zinc improves glucose metabolism and insulin sensitivity. Natural sources of the mineral include pumpkin seeds, cashews and quinoa. A daily intake of 25 mg is sufficient for adults.
Magnesium facilitates the release of insulin and helps cells use it more effectively. Oats, chickpeas, flax seeds, etc., contain the mineral in abundance. The daily limit for adults is 250–350 mg.
Chromium reduces insulin resistance and increases the number of insulin receptors. Foods rich in chromium include oranges, broccoli and green beans, with the daily intake limit being 200–500 mg.
Besides reducing insulin resistance, selenium also acts as an antioxidant, lowering oxidative stress. Rich sources of the mineral include eggs, brown rice and mushrooms; the daily limit is 50 mg.
Vanadium helps lower blood sugar levels by improving insulin sensitivity. While mushrooms, shellfish, parsley, etc., are rich in vanadium, one shouldn’t have more than 100 mg of the mineral a day.
Calcium helps regulate blood glucose levels by facilitating insulin secretion. Adults require 1000–1200 mg of calcium daily, abundant in foods like leafy greens, dairy products, lentils and soybeans.
Choose natural sources of minerals, such as fruits, veggies and dairy products. Supplements should be taken under medical supervision (if there’s a deficiency), as overdosage can be harmful.