Type of Minerals your body needs And Their Food Sources

Minerals are the building blocks of the body.Like vitamins, they are helpful in converting the food into energy.Minerals needed by the body are divided into two broad categories:

  • Major minerals.Quantity is more than 100 mg(milligram)
  • Minor minerals.Quantity is less than 100 mg.

Major Minerals your body needs:

Calcium Need for strong bones and teeth, Strong immune system Dairy Products like milk and yogurt, Almonds, Hazelnuts, Brazil nuts, Broccoli, Okra, Spinach, Tofu, pulses 800 – 1300
Magnesium Regulate potassium and sodium levels in the body, regulate blood pressure, regulate body temperature, absorb vitamins Apricot, banana, figs, raisins, lean meat, milk, yogurt, green leafy vegetables, sweet corn, peas 300-400
Phosphorus Need for strong bones and teeth, Repair cells Dairy foods, meat, whole grain foods 700-800
Potassium Maintains water levels, helps in heart function and muscle function Banana, orange juice, strawberry, prunes, green leafy vegetables, garlic, ginger, almonds, corn 2000 – 4500
Sodium Helps in absorbing chloride, amino acids, glucose, maintain blood pressure Table salt, celery, beet, milk, canned foods 1500-2500
Chloride Produce digestive juices in stomach Table salt, cabbage, broccoli, cauliflower, tomato, potato, radish, pepper 1800-2300

Minor Minerals your body needs:

Chromium Regulates insulin thus blood sugar Whole grain, orange juice, grape juice, romaine lettuce, broccoli, raw onions, tomatoes, black pepper 0.5 – 1
Copper Absorbs Iron, forms red blood cells, keeps nerves/bones and immune system in healthy shape Dark leafy green vegetables, prunes, cocoa, black pepper 0.8-2.4
Iodine Regulate thyroid hormones Cranberry, organic yogurt, organic strawberry, Organic potato 0.15
Iron Maintain healthy blood, hemoglobin, and muscles Meat, oily fish, egg yolk, broccoli, peas, spinach, kidney beans, nuts, wholegrain cereals 10-18
Fluoride Keeps teeth strong Dry fruits like walnuts, dry beans 0.5-1
Manganese Regulates blood sugar, absorb calcium, improves metabolism Cabbage, Spinach, sweet potatoes, soy products, whole grains, nuts 9-11
Selenium Works as an antioxidant

, Keeps liver healthy

Brazil nuts, cashew, cheese, milk, egg, garlic, onion, green vegetables, salmon, tuna 2.4-3
Zinc Works as an antioxidant, keeps the immune system healthy Wholegrain foods, brown rice, crab, oysters, cheese, duck, turkey, kidney 10
Conclusion:- All types of minerals are important for the body even their dosage
 requirement is low.So eat smartly to get all minerals as per your body.


About Nishant

The purpose of start writing this blog is to bring the awareness about the importance of health in life. I know there are already a lot of blogs present on the internet but very fewer bloggers are there who follow a healthy lifestyle. Happy reading and hope you will get something to follow in your health regimen.
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