Minerals are vital nutrients that our bodies need to function properly. Unlike vitamins, minerals are inorganic substances that come from the earth, water, and the foods we eat. They play crucial roles in various bodily functions, from building strong bones to transmitting nerve impulses. Here’s a friendly guide to the different types of minerals essential for a healthy diet!

These minerals are needed in larger amounts.

Role: Essential for strong bones and teeth, muscle function, and nerve signaling.

Sources: Dairy products (milk, cheese, yogurt), leafy greens (kale, broccoli), and fortified foods.

Daily Requirement: About 1,000 mg for most adults.

Role: Helps regulate fluid balance, muscle contractions, and nerve signals.

Sources: Bananas, oranges, potatoes, spinach, and beans.

Daily Requirement: About 2,500-3,000 mg for adults.

Role: Essential for fluid balance and proper muscle and nerve function. However, too much can lead to health issues.

Sources: Table salt, processed foods, and pickled foods.

Daily Requirement: Less than 2,300 mg (about one teaspoon) is recommended.

Role: Involved in over 300 biochemical reactions, including energy production and muscle function.

Sources: Nuts, seeds, whole grains, and leafy green vegetables.

Daily Requirement: About 310-420 mg, depending on age and gender.

Role: Important for bone health and energy production.

Sources: Meat, dairy products, nuts, and beans.

Daily Requirement: About 700 mg for adults.

These minerals are required in smaller amounts but are still crucial for health.

Role: Essential for creating hemoglobin, which carries oxygen in the blood.

Sources: Red meat, poultry, lentils, beans, and fortified cereals.

Daily Requirement: About 8 mg for men and 18 mg for women.

Role: Supports immune function, wound healing, and protein synthesis.

Sources: Meat, shellfish, legumes, seeds, and nuts.

Daily Requirement: About 11 mg for men and 8 mg for women.

Role: Involved in iron metabolism and the formation of connective tissue.

Sources: Shellfish, seeds, nuts, and whole grains.

Daily Requirement: About 900 mcg for adults.

Role: Important for thyroid function and protecting against oxidative stress.

Sources: Brazil nuts, seafood, and whole grains.

Daily Requirement: About 55 mcg for adults.

Role: Crucial for the production of thyroid hormones, which regulate metabolism.

Sources: Iodized salt, seafood, and dairy products.

Daily Requirement: About 150 mcg for adults.

Incorporating a variety of foods into your diet can help ensure you get all the necessary minerals. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can meet your mineral needs without the need for supplements. If you have specific dietary concerns or health conditions, consider consulting with a healthcare provider or a nutritionist for personalized advice.

By understanding the importance of these minerals, you can make informed choices to support your overall health!

- Alexander

Sources

• National Institutes of Health (NIH) Office of Dietary Supplements
• U.S. Department of Agriculture (USDA)
• World Health Organization (WHO)