A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Minerals: Small Nutrients That Matter

When we think about healthy aging, we often focus on protein, exercise, and balance training. But minerals are another important piece.

Minerals help your muscles contract, your nerves communicate, your bones stay strong, and your body recover. As we age, this matters even more because many people eat less overall, but still need nutrient-rich foods.

The good news is that many important minerals can come from everyday foods.

Key Minerals and Where to Find Them

• Calcium supports strong bones, muscle contraction, and heart rhythm.
  Good sources: yogurt, milk, cheese, fortified milk alternatives, tofu, canned salmon, kale, broccoli.
• Magnesium supports muscles, nerves, energy, and blood pressure.
  Good sources: pumpkin seeds, almonds, cashews, beans, lentils, spinach, oats, whole grains.
• Potassium supports muscles, nerves, fluid balance, and healthy blood pressure.
  Good sources: potatoes, sweet potatoes, bananas, oranges, beans, lentils, yogurt, tomatoes, leafy greens.
• Zinc supports immunity, healing, and strength.
  Good sources: beef, poultry, seafood, pumpkin seeds, beans, lentils, yogurt.
• Iron helps carry oxygen through the blood and supports energy.
  Good sources: meat, poultry, fish, eggs, beans, lentils, and spinach.

Food First

For most people, the best place to start is food, not supplements. A mineral-rich diet includes foods like yogurt, beans, lentils, fruits, vegetables, nuts, seeds, whole grains, eggs, fish, and lean meats.

Supplements can be helpful when there is a true need, but they are not always necessary. Some mineral supplements can also interact with medications, especially for people with kidney disease, blood pressure concerns, or thyroid conditions.

A simple rule of thumb:

Food first. Supplement thoughtfully. 

Simple Challenge This Week

Add one mineral-rich food each day:

• Add chia seeds or pumpkin seeds to yogurt.
• Eat a baked potato or sweet potato.
• Add beans to soup or salad.
• Snack on almonds or cashews.
• Choose Greek yogurt for breakfast.
• Add spinach to eggs or soup.

Small changes can help support strength, energy, and independence over time.

A Final Thought

My goal is always to help people stay strong, steady, and engaged in the life they love. Movement is a big part of that, but nutrition plays a role too.

Mineral-rich foods are one simple way to support your body from the inside out. Start small, stay consistent, and give your body the building blocks it needs to keep moving well.

Have a Wonderful Weekend!

Kristen Nielsen

GROUP CLASS OPENING!!

We have one opening in a small group training class for a woman around age 60–75 who wants to improve strength, balance, confidence, and consistency.

This group meets twice a month for in-person Body, Brain, and Balance training in North Colorado Springs. Each participant also receives an individualized daily workout plan to follow at home or at the gym, with trainer guidance included between sessions.

This is a good fit for someone who wants personal attention, a supportive group setting, and a clear plan to keep improving between workouts.

Message me if you’d like more details or want to see if it would be a good fit.

Mineral-Rich Sweet Potato & Black Bean Bowl

This simple recipe is packed with potassium, magnesium, calcium, iron, and zinc.

Ingredients

• 1 medium sweet potato, baked or roasted
• ½ cup black beans, rinsed and warmed
• ½ cup cooked quinoa or brown rice
• ½ cup plain Greek yogurt
• 1–2 cups spinach or chopped greens
• ¼ avocado, sliced
• 1 tablespoon pumpkin seeds
• Salsa or chopped tomatoes
• Sprinkle of cheese, optional
• Lime juice, optional
• Seasonings: cilantro, garlic powder, cumin, pepper, and a small pinch of salt if appropriate

Directions

Bake or roast the sweet potato until soft. Warm the black beans and quinoa or rice. Add spinach to the bowl first, then layer in the sweet potato, beans, grains, avocado, salsa, and pumpkin seeds. Top with Greek yogurt, lime juice, and a sprinkle of cheese if desired.

Why it’s mineral-rich

Sweet potatoes and avocado provide potassium. Black beans, pumpkin seeds, spinach, and quinoa provide magnesium and iron. Greek yogurt and cheese add calcium. Pumpkin seeds and beans also provide zinc.

Simple variation: Turn it into a soup by using cubed sweet potato, black beans, spinach, broth, tomatoes, and cumin. Add Greek yogurt on top after serving.

Email: [email protected]

Phone: 719-286-9450

Website: www.TogetherWon.com

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