Essential Minerals for Proper Body Function

In order for the body to function properly, it needs essential minerals. Some of these are macrominerals and others are trace minerals (microminerals). The two types of mineral share equal importance in overall bodily functioning but they need different amounts because some are needed more than others.



Sodium helps in muscle contraction, conducts nerve impulses, and controls the fluid balance in our body. Sodium is a key component of table salt but it should be taken with caution as too much can have negative effects on your heart health.

Sodium plays an important role for both muscles and nerves to function properly; some symptoms that are linked to sodium deficiency are weakness or numbness upon waking up from sleep (this may also indicate low blood pressure). Additionally, high levels of sodium intake could lead to elevated risk factors such as hypertension which has been known to cause cardiovascular disease like strokes or myocardial infarction among others risks including kidney damage.


Your body is home to trillions of cells, and it needs water just like your house does. Chloride in association with sodium maintains the normal fluid balance for these billions of cell clusters that make up our bodies by regulating osmosis, a process where one type of molecule moves across a membrane from an area less concentrated into an area more concentrated until they're both equalized. This simple movement helps ensure electrical neutrality in tissues throughout the body while also aiding digestion through hydrochloric acid production.


Helps regulate the body's fluid balance, muscle contractions, and nerve impulse conduction. It also supports brain health and reduces stroke risk. Low potassium can cause irregular heartbeats, edema (swelling), or even worse conditions like coma and death!. Luckily there are plenty of delicious foods rich in this mineral including bananas, sweet potatoes avocado beets dates to help keep you healthy and happy too!


Builds strong bones and teeth, helps in muscle contraction, blood clotting, nerve transmission. A deficiency of calcium can cause bones to become fragile and easily fracture. Milk and dairy products are great sources for dietary calcium as well as cashews, dates, broccoli, parsley, and greens.


Helps to build and repair bones, teeth, nerves, and muscles. A phosphorus deficiency can lead to bone diseases or growth restriction in children. Meats are one of the best sources of this important nutrient because they contain high levels of phosphorous-containing protein; chicken has more than beef does but pork also contains plenty! Other foods like beans, nuts & seeds are rich sources as well so be sure to eat these too if you want strong bones for life.


Plays a role in creating DNA and antioxidants, as well as helping to "balance" some things out by acting like glue between certain molecules that need to stick together. You can find magnesium in green leafy vegetables (anything from spinach or peas), whole grains (like wheat bread) nuts and seeds, beans/legumes - anything high up on the food chain.


Sulfur is known for its antibacterial properties and helps fight acne-causing bacteria in the skin. It also repairs DNA damage. Seafood, legumes (especially soybeans), black beans, or kidney beans are all great sources of sulfur.

Trace minerals (Microminerals)


Iron is the key ingredient in hemoglobin, which carries oxygen through your blood. Iron deficiency can cause cellular hypoxia (decreased levels of oxygen) and cell death due to iron's role as an essential component for several enzymes that catalyze reactions. Green leafy vegetables, meats like beef and pork are rich sources of this mineral along with chicken meat.


Zinc is a mineral that aids in cell division and immunity. Low levels of zinc can cause an impaired immune system, which increases your chances for infection or other illnesses. Oysters, red meat (beef), poultry (chicken) beans, nuts, and whole grains are all great sources to help boost this nutrient!


Used to produce thyroid hormones. Without enough of this mineral, the body's metabolism and mental development could be impaired. Phosphorus deficiency leads to goiter - an enlarged thyroid gland that can impede breathing or cause a neck mass (usually in children). It also affects menstrual cycles as well as pregnancy-related issues such as gestational diabetes mellitus, preeclampsia/eclampsia which may result in premature birth or even stillbirths if left untreated; Fortunately, iodized table salt - one of the main sources of phosphorus - is easily available at most grocery stores.


Selenium is a trace mineral that helps prevent oxidative damage to cells. It also plays a role in the metabolism of thyroid hormone and can be found in Brazil nuts, seafood, and organ meats.


Copper is an essential trace mineral that plays a key role in energy production and iron uptake. It can be found naturally in liver, shellfish, chocolate, or wheat bran cereal.


Manganese is a mineral that plays an important role in protein, carbohydrate, and cholesterol breakdown as well as cell division. Vitamin K helps promote blood clotting which aids in the healing process. Whole grains, nuts soybeans, and rice are rich sources of Manganese so try to incorporate these into your diet for optimal health.


Fluoride is a mineral that helps strengthen teeth and bones. It also protects against tooth decay by preventing bacteria from sticking to the surface of the teeth. Found in many everyday items, such as fluoridated water, tea, and fish. The diet only provides 25% of the fluoride our body needs to function properly, which means we need other ways to get it in to us if there are not enough naturally occurring sources nearby.


Chromium is a mineral that helps the body to use sugar as an energy source, and turn fats, carbohydrates, and protein into fuel. Exists in many natural foods including brewer's yeast, meats, potatoes (especially the skins), cheeses, molasses, spices, whole-grain bread and cereals, and fresh fruits and vegetables.


It activates enzymes that help break down harmful sulfites and prevent toxins from building up in the body. Can be found in high concentrations in legumes, grains, and organ meats.


Essential minerals are a vital part of our diet. They maintain many processes that keep the body functioning properly and can help to prevent deficiencies in other areas. Most people don’t get enough essential minerals from food alone which is why it’s important to take supplements that help your body easily absorb and use these essential minerals.

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