A Basic Guide to Minerals and Their Food Sources

What They Are, Why You Need Them, and How to Get Them From Food

What Are Minerals?

Minerals are essential nutrients your body needs in small amounts to stay strong, energized, and functioning properly. Unlike vitamins (which are organic), minerals are inorganic elements that come from the earth and soil, and we get them by eating plants, animals, or drinking water.

Minerals help with everything from bone strength and fluid balance to nerve signals and heartbeats. You don’t need large amounts of each, but getting enough over time is critical for long-term health.

Types of Minerals

1. Macrominerals (You need more of these)

• Calcium

• Magnesium

• Potassium

• Sodium

• Phosphorus

• Chloride

2. Trace Minerals (You need smaller amounts, but still essential)

• Iron

• Zinc

• Copper

• Iodine

• Selenium

• Manganese

• Chromium

What Minerals Do for Your Body

Mineral	Key Roles in the Body	Common Food Sources
Calcium	Builds bones & teeth, supports muscle contraction and nerve function	Dairy, leafy greens, fortified plant milks, tofu, sardines
Magnesium	Supports muscle/nerve function, energy production, and sleep	Nuts, seeds, whole grains, leafy greens, beans
Potassium	Balances fluids, helps muscles contract, supports heart health	Bananas, sweet potatoes, spinach, beans, avocados
Sodium	Regulates fluids and blood pressure, aids nerve signals	Salt, processed foods (moderation is key!)
Phosphorus	Helps build bones and teeth, supports energy metabolism	Meat, dairy, legumes, nuts, seeds
Iron	Carries oxygen in the blood, supports energy and brain function	Red meat, beans, spinach, fortified cereals
Zinc	Boosts immunity, supports wound healing and taste/smell	Meat, shellfish, legumes, seeds, whole grains
Iodine	Helps make thyroid hormones that regulate metabolism	Iodized salt, seaweed, dairy, fish
Selenium	Protects cells from damage, supports thyroid and immune system	Brazil nuts, seafood, eggs, sunflower seeds
Copper	Helps form red blood cells, supports nerves and immunity	Nuts, seeds, whole grains, shellfish, dark chocolate

How to Get Minerals from Food (Not Just Supplements)

Eat a Variety of Whole Foods:

• Leafy greens = magnesium, calcium, iron

• Beans and legumes = zinc, iron, potassium

• Nuts and seeds = magnesium, copper, selenium

• Dairy or fortified alternatives = calcium, phosphorus, iodine

• Whole grains = iron, zinc, magnesium

• Meat and fish = iron, zinc, selenium, phosphorus

• Seafood and seaweed = iodine, selenium, copper

Bonus Tips:

• Use iodized salt if you don’t eat many iodine-rich foods.

• Pair plant-based iron (like spinach or lentils) with Vitamin C (like bell peppers or citrus) to improve absorption.

• Avoid overdoing processed foods—they often have too much sodium and very few other minerals.

Common Myths About Minerals

• Myth: You only need vitamins, not minerals.➔ Truth: Minerals are just as essential—they build your bones, power your muscles, and balance your body’s fluids.

• Myth: You can just take a multivitamin instead.➔ Truth: Supplements may help fill gaps, but real food is better absorbed and gives you fiber, antioxidants, and other nutrients too.

• Myth: All minerals are safe in any amount.➔ Truth: Some minerals, like iron or selenium, can be toxic in large doses, especially from supplements—balance is key.

Final Takeaway

Minerals may be small in size, but they are mighty in function. From keeping your bones strong to ensuring your heart beats steadily and your brain thinks clearly, these nutrients are essential at every stage of life.

The best way to get them? Eat a colorful, balanced diet full of whole foods—and let your plate do the work.