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Minerals in Food

foods rich in minerals

The earth and food include minerals, which are substances that are vital to life. For instance, minerals are essential for the health of the heart and brain as well as the synthesis of hormones and enzymes.

All of the necessary minerals in food are often used in a balanced diet.

Different Types of Minerals

Minerals are needed by our body in certain amounts. While some of them may only be needed in trace amounts, others may be needed in enormous dosages. Therefore, minerals in diet are divided into two categories based on the needs of the body:

Macro minerals 

Minerals known as macro minerals are those that must be consumed in relatively high concentrations. They are also known as significant minerals as a result.

There are serious health consequences when certain elements are lacking. Insufficient calcium, for instance, weakens the skeletal system and raises the risk of fractures. A lack of sodium causes hypernatremia, while a lack of iodine causes goiter and other hormonal abnormalities.

Sodium, calcium, chloride, magnesium, potassium, phosphorus, and sulphur are macro minerals. These minerals are essential for the body’s efficient operation and metabolism. Our bodies are unable to produce these minerals on their own; therefore we must obtain them from foods rich in minerals.

Micro minerals 

These minerals, often known as trace minerals, are needed in tiny amounts. They are also known as minor minerals as a result. Iron, copper, iodine, zinc, manganese, fluoride, cobalt, and selenium are examples of trace minerals.

Mineral toxicity is brought on if these trace minerals are consumed in excess. For instance, if someone takes too many nutritional supplements, they may experience acute selenium toxicity. It may result in diarrhea, hair loss, discolored or brittle nails, and nausea.

 Function of minerals


  • Keeps our body fluids’ pH, blood pressure, and blood volume at a healthy level.


  • Help the neurological system to operate properly.
  • Red blood cell production.


  •  Aid in [the delivery of oxygen to every region of the body.
  • Generate and stores the energy for other metabolism.


  • Encourages the thyroid to operate normally.
  • Aids in maintaining optimal brain function.
  • Encourage cells to grow and develop normally.


  • Give healthy bones structure
  • Utilize the food molecules to produce energy
  • Neurological and muscular systems’ normal operation.


  • Maintain the balance of water
  • Controls the transmission of nerve impulse.


  • Involved in the production protein
  • Prevent harm to your cells
  • Aids in encouraging skin loosening and sheddingfoods rich in minerals

Foods Rich in Minerals

The earth and food include minerals, which are substances that are vital to life. For instance, minerals are essential for the proper operation of the heart and brain as well as the synthesis of hormones and enzymes. Iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese are just a few examples of trace minerals that are required in smaller amounts but are nonetheless equally vital. While minerals can be found in many different diets, some foods are particularly rich in these vital nutrients.

Nuts and seed

Numerous minerals can be found in nuts and seeds, but magnesium, zinc, manganese, copper, selenium, and phosphorus are particularly abundant. Whole nuts and seeds are a quick, filling snack, and nut and seed butters are great in oatmeal, smoothies, and with fresh fruit and vegetables.

Cruciferous vegetables

The health advantages are directly linked to the high nutritious content of these vegetables, notably their remarkable material concentration.

Sulfur, a mineral required for cellular activity, DNA formation, detoxification, and the synthesis of glutathione, a potent antioxidant created by your body, is particularly abundant in cruciferous vegetables like broccoli, kale, cabbage, and watercress.


For good reason, eggs are frequently referred to as “nature’s multivitamin.” Whole eggs are a great source of vitamins, minerals, and other elements.

They include significant amounts of vitamins, good fats, antioxidants, proteins, and minerals like iron, phosphorus, zinc, and selenium.

Despite the fact that many individuals avoid egg yolks due to their high cholesterol content, the yolks contain virtually all of the vitamins, minerals, and amino acids.


The high fibre and protein content of beans is well recognized, but they are also a rich source of minerals like calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc.

However, beans also contain ant nutrients such phytates that can reduce the absorption of nutrients. However, studies have demonstrated that correctly boiling or sprouting beans can boost the bioavailability of nutrients

Yogurt and cheese

One of the most popular sources of calcium in the diet is dairy products, such as yogurt and cheese. In addition to being necessary for your nervous system and heart function, calcium is also required to maintain a healthy skeletal system. A good approach to improve your intake of calcium as well as other minerals like potassium, phosphorus, zinc, and selenium is by including high quality dairy products like yogurt and cheese in your diet. However, a lot of people are lactose intolerant. If you can’t have dairy, most foods, including beans, almonds, and leafy greens, provide calcium.

To function effectively, the human body naturally needs 102 different foods rich in minerals and vitamins. However, there are occasions when our bodies don’t have enough of a particular mineral in food , which might have very adverse effect.