Minerals are essential nutrients that your body needs to function properly. Understanding these micronutrients can help you make informed dietary and lifestyle choices.
What Are Essential Minerals?
According to the National Institutes of Health Office of Dietary Supplements, essential minerals include:
- Macrominerals - Calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur
- Trace minerals - Iron, zinc, copper, manganese, iodine, selenium, fluoride
Functions of Key Minerals
The Harvard T.H. Chan School of Public Health explains that minerals serve various functions:
- Calcium - Bone health, muscle function, nerve transmission
- Iron - Oxygen transport, energy production
- Magnesium - Muscle and nerve function, blood sugar control
- Zinc - Immune function, wound healing
- Potassium - Heart function, muscle contractions
Getting Minerals from Food
The USDA MyPlate recommends eating a variety of foods to ensure adequate mineral intake:
- Dairy products for calcium
- Leafy greens for magnesium
- Lean meats and beans for iron
- Nuts and seeds for zinc
- Fruits and vegetables for potassium
When Supplementation May Be Needed
The Mayo Clinic notes that certain groups may benefit from mineral supplements, but recommends consulting a healthcare provider first.
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