Minerals are a different type of micronutrients. Minerals are important for keeping the body clean. For several different roles, the body uses minerals like maintaining the skin, muscles, heart, and brain functioning properly. Minerals are important for the development of enzymes and hormones too.

There are two mineral groups: major minerals, and trace minerals. For optimum health, the body needs a mineral balance from both classes.

Major minerals are needed in large amounts. Major mineral includes:

Major Minerals are beneficial for bone health, healthy skin, hair, and nails. It maintains the water level of our body.

Trace Minerals are needed in small amounts. Trace Minerals includes :


Rich mineral food sources



Beef is an ideal supply for 4 out of 8 critical minerals. These contain magnesium, selenium, phosphorus, and zinc. Choose leaner cuts of meat with fewer calories and cholesterol.


Fish is an excellent supply for 5 out of 8 critical minerals. Those involve calcium, potassium, magnesium, arsenic, and selenium. Fish is also a key protein source and heart-healthy omega 3 fatty acids. The mineral-rich fish include trout, cod, and mackerel. For calcium pick fish with their bones that have been canned.


Seeds constitute a strong supply for 5 out of 8 critical minerals. Copper, iron, arsenic, selenium, and zinc are among them. While seeds are packed with nutrients, they are high in calories, too. Seek not to eat more than one or two handfuls a day. Sunflower seeds, flax seeds, pumpkin seeds, and squash seeds are large mineral seeds.


Nuts are an ideal supply for 7 out of 8 critical minerals. Those involve calcium, copper, iron, arsenic, magnesium, zinc, and selenium. Nuts are a cholesterol-lowering, heart-friendly snack. Try not to have more than 1-2 handfuls a day, as nuts are very high in calories. Strong mineral nuts contain almonds, cashews, and selenium: Nuts from Brazil.

Dark Green Leafy

A top choice for 6 of 8 essential minerals is dark leafy greens. Those involve calcium, copper, mercury, potassium, zinc, and magnesium. Dark leafy greens are a perfect addition to every dinner, with low calories. Spinach, broccoli, swiss chard, and turnip greens are among the high mineral dark leafy greens.


Shellfish constitute a top producer of 5 of 8 important minerals. Copper, copper, phosphorus, selenium, zinc are used. Also high in heart-healthy omega 3 fatty acids are shellfish and vitamin b12. Strong mineral shellfish include oysters, scallops, and clams.

Whole Grains

Whole Grains are a top source for four out of eight important minerals. Those involve magnesium, selenium, phosphorus, and zinc. Whole grains are high in complex carbohydrates with lots of fiber. Strong mineral grains include buckwheat, oatmeal, quinoa, whole wheat flour, and wheat germ.

Dry Fruits

Dried fruits are an excellent source for 3 out of 8 essential minerals. These include magnesium, copper, and potassium. Dried fruits are rich in nutrients but still high in calories and sugars. Don’t bother eating more than half a cup a day. Dried fruits with high mineral content include apricots, prunes, raisins, figs, and dates.

Dairy Products

Milk, yogurt, and cheese are excellent sources of 4 out of 8 important minerals. These contain calcium, potassium, magnesium, and phosphorus. Choose low-fat, unsweetened cereal, and milk with fewer calories and cholesterol. Full-fat dairy foods do have the same content of minerals. Mozzarella low in fat is particularly dense in nutrients. Parmesan, Swiss, and Mozzarella are amongst the strong mineral cheeses.


Health Benefits of Minerals

Minerals are key to keeping the body clean. For several different roles, the body uses minerals like maintaining the skin, muscles, heart, and brain functioning properly. Minerals are important for the development of enzymes and hormones too.

Here are some important functions of mineral:

  • Iron helps to make hemoglobin (the material that holds oxygen in the red blood cells of the body) and myoglobin (a protein in the muscle cells). Iron is necessary if certain enzymes are to be activated and amino acids, collagen, neurotransmitters, and hormones produced.
  • Copper helps to metabolize food, create red blood cells, control neurotransmitters, and mop up free radicals.
  • Calcium strengthens bones and teeth; stimulates enzymes all over the body; helps to control blood pressure; and makes muscles contract, nerves relay signals, and blood clots.
  • Zinc helps to filter the blood, helps to produce proteins and DNA, bolsters the immune system, and helps to repair wounds and differentiate cells.
  • Magnesium strengthens bones, and teeth. It also helps control blood pressure and blood sugar, which encourages muscles to relax, nerves to transmit signals, blood to pool, which enzymes to function.
  • Potassium regulates fluids in the body, helps ensure a healthy rhythm and muscles relax, and can support bones and blood pressure.
  • Chromium helps sustain regular levels of blood sugar and helps cells draw energy from the sugar in the blood.



Most people consume a large range of foods and get the number of minerals they need. In certain cases, a mineral supplement can be prescribed by the doctor. People who have certain health conditions or are taking other drugs may need to have less of one of the minerals. People with chronic kidney disease, for example, need to limit foods rich in potassium.

Dietitians can suggest better supplying minerals by ingesting foods that are rich with the chemical element of interest. The elements can be found naturally in the food (e.g., calcium in dairy milk) or added to the food (e.g., calcium-fortified orange juice; iodine-fortified salt).