Nutrition 101: Minerals

Minerals are another one of six essential nutrients and, like vitamins, they play a vital role in overall health. Today’s post is all about major and trace minerals, their function, and in which foods they can be found.

Major minerals

Major minerals are needed in larger quantities (more than 100 milligrams per day) in the body. They are:

Calcium

Calcium is most commonly known for its importance to bone health, but it also is vital for muscle and nerve function.

Sources: dairy products (milk, yogurt, cheese), some vegetables (kale, broccoli, cabbage), soft-boned fish such as canned salmon and sardines

Chloride

Chloride is an electrolyte that helps maintain fluid balance in the body.

Sources: table salt, some vegetables (tomato, lettuce, celery)

Magnesium

Magnesium is another nutrient that helps regulate muscle and nerve function. It is also important for maintaining blood pressure and blood sugar levels.

Sources: legumes, nuts, seeds, whole grains, and leafy green vegetables

Phosphorus

Along with calcium, phosphorus is important for the health of bones and teeth.

Sources: dairy products (milk, yogurt, cheese), grains (bread, rice, oatmeal), protein foods (meat, fish, poultry, eggs), nuts, seeds, beans

Potassium

Potassium is needed for heart, kidney, muscle, and nerve function.

Sources: many fruits and vegetables (bananas, avocado, potatoes, tomatoes, broccoli, raisins), beans, lentils, milk, yogurt

Sodium

Sodium is an electrolyte that helps maintain blood pressure. It is also important for muscle and nerve function.

Sources: naturally occurring in milk and some vegetables, but also added to many foods (cheese, processed meats, snack foods, frozen meals)

Trace minerals

Smaller quantities of trace minerals are needed each day (less than 100 milligrams per day). The trace minerals are:

Chromium

The function of chromium is unknown, but it likely has something to do with the processing of carbohydrate, protein, and fat.

Sources: most foods (fruits, veggies, meat, grains)

Copper

Copper helps the body make energy and keeps the nervous and immune systems working as they should.

Sources: beef liver, oysters, nuts, seeds, wheat bran

Fluoride

Fluoride keeps bones and teeth strong.

Sources: fluoridated water

Iodine

Iodine is needed for thyroid health.

Sources: fish, seaweed, shellfish, dairy products, iodized salt

Iron

Iron is needed to make hemoglobin which carries oxygen throughout the body.

Sources: meat, fish, poultry, fortified grains (cereal, bread, pasta), beans, lentils, spinach, nuts, raisins

Manganese

Manganese protects cells from damage and keeps bones strong and the immune system healthy.

Sources: whole grains, some seafood (clams, oysters, mussels), nuts, legumes, leafy green vegetables

Molybdenum

This mineral helps the body process proteins and DNA.

Sources: legumes, whole grains, nuts, eggs, beef, chicken

Selenium

Selenium helps with reproduction, thyroid function, and DNA production.

Sources: seafood, meat, poultry, eggs, dairy products, grains

Zinc

Zinc is needed to keep the immune system functioning as it’s supposed to. It also helps with wound healing and is needed for proper development throughout life.

Sources: oysters, red meat, poultry, beans, nuts, whole grians

Though minerals contain no calories and are only needed by the body in very small quantities, they are still extremely important. Consuming a wide variety of fruits, veggies, whole grains, lean proteins, and healthy fats can help ensure that you get the appropriate balance of minerals.

Be sure to come back next week for the last of the six essential nutrients, water!