Rebuilding Your Mineral Stores

When we think about energy, we often jump straight to coffee, supplements, or sleep hacks. But the truth is, our energy starts deeper at the cellular level and minerals are the quiet architects behind it all. Magnesium sparks over 300 biochemical reactions. Potassium keeps your nervous system firing smoothly. Sodium and chloride help your cells stay hydrated. Calcium powers your heartbeat and muscle function.

And yet, modern life quietly drains them away:

• Stress burns through magnesium like a wildfire.

• Caffeine and alcohol deplete potassium and sodium.

• Soil depletion means even the best wholefoods have lower mineral content than 50 years ago.

• Sweat and movement pull electrolytes straight out of our system.

The result? Low energy, irritability, restless sleep, sugar cravings, hormonal disruption, even premature aging.

This week at EIDO, we’re resetting the foundation. Instead of reaching for more stimulation, we’re nourishing your body at the deepest level with a week of mineral-dense, wholefood recipes and a simple ritual to replenish what life takes out.

The Daily Mineral Elixir

Every morning, before coffee, create this grounding tonic.

• 1 glass of filtered water

• A pinch of Celtic sea salt (rich in 80+ trace minerals)

• Juice of ½ lemon

• 1 tsp raw honey (optional)

• 1 tsp magnesium citrate powder (optional for extra support)

Sip slowly. Imagine your cells switching “on,” rehydrated and mineral-fueled.

Why it works: Salt restores electrolytes, lemon boosts absorption, honey fuels glycogen stores, magnesium calms the nervous system. Think of it as morning electricity for your cells.

A Mineral Boosting Menu

Wholefoods. Easy prep. Rich in magnesium, potassium, selenium, zinc, and calcium.

• Breakfast: Overnight oats with chia, pumpkin seeds & blueberries

• Lunch: Quinoa salad with roasted sweet potato, chickpeas & tahini

• Dinner: Grilled salmon with lemon-garlic spinach

• Snack: Brazil nuts + orange slices

Focus: Selenium from brazil nuts supports thyroid & hormones.

Photo: Teo Zac

• Breakfast: Mineral Green Smoothie (spinach, cucumber, avocado, hemp)

• Lunch: Sardines on sourdough with arugula & olive oil

• Dinner: Slow-roast chicken thighs with rosemary, carrots, and potatoes

• Snack: Medjool date stuffed with almond butter

Focus: Sardines = calcium + vitamin D for bone health.

• Breakfast: Greek yogurt with figs, walnuts & honey

• Lunch: Lentil & kale soup with miso broth

• Dinner: Seared grass-fed steak with steamed broccoli & roasted pumpkin

• Snack: Dark chocolate (70%+) + pumpkin seeds

Focus: Iron + magnesium from lentils & kale for steady energy.

• Breakfast: Buckwheat pancakes with tahini & sliced banana

• Lunch: Wild rice bowl with avocado, edamame, sesame, and nori

• Dinner: Pan-fried mackerel with lemon, garlic chard, and quinoa

• Snack: Cucumber slices with hummus + dukkah

Focus: Omega-3s + trace minerals for brain clarity.

• Breakfast: Smoothie bowl with spinach, hemp seeds, kiwi & passionfruit

• Lunch: Beetroot & goat cheese salad with pumpkin seeds

• Dinner: Slow-cooked lamb shank in bone broth with root vegetables

• Snack: Apple with tahini

Focus: Bone broth replenishes calcium, magnesium, and glycine for repair.

• Breakfast: Mineral elixir + boiled eggs with avocado toast

• Lunch: Sardine & white bean salad with parsley & lemon

• Dinner: Baked trout with fennel & citrus, wild rice pilaf

• Snack: Mixed nuts (brazil, cashew, walnut)

Focus: White beans = magnesium + iron for energy metabolism.

• Breakfast: Shakshuka (eggs in tomato & pepper sauce)

• Lunch: Chickpea + cucumber tabbouleh with lemon & olive oil

• Dinner: Roast chicken with mineral-rich gravy (bone broth base) + steamed greens

• Snack: Fresh figs with ricotta

Focus: A grounding end to the week — iron + vitamin C synergy for absorption.