Essential Minerals for a Healthy Body

Here are the essential minerals your body needs:

1️⃣ Major (Macro minerals) – Needed in Larger Amounts

💪 Calcium
🔹 Function: Strengthens bones & teeth, helps in muscle contraction & nerve function.
🔹 Sources: Dairy products, leafy greens, almonds, tofu, fish (sardines, salmon).

🧂 Magnesium
🔹 Function: Supports muscle relaxation, nerve function, heart health, and energy production.
🔹 Sources: Nuts, seeds, whole grains, spinach, dark chocolate, legumes.

⚡ Potassium
🔹 Function: Regulates blood pressure, fluid balance, muscle contractions.
🔹 Sources: Bananas, oranges, potatoes, beans, yogurt, spinach.

🧂 Sodium
🔹 Function: Maintains fluid balance, nerve signaling, and muscle contractions.
🔹 Sources: Salt, seafood, dairy, processed foods (consume in moderation!).

🦴 Phosphorus
🔹 Function: Strengthens bones & teeth, supports metabolism, energy production.
🔹 Sources: Meat, dairy, fish, nuts, beans, whole grains.

🌊 Chloride
🔹 Function: Works with sodium to maintain fluid balance & digestion.
🔹 Sources: Salt, seaweed, tomatoes, olives.

🦴 Sulfur
🔹 Function: Helps in protein formation, hair, skin, and nails health.
🔹 Sources: Garlic, onions, eggs, meat, fish, legumes.

2️⃣ Trace (Microminerals) – Needed in Smaller Amounts

🩸 Iron
🔹 Function: Helps carry oxygen in the blood, prevents anemia, boosts energy.
🔹 Sources: Red meat, spinach, lentils, fortified cereals, shellfish.

⚙️ Zinc
🔹 Function: Supports immunity, wound healing, and metabolism.
🔹 Sources: Meat, shellfish, legumes, nuts, dairy, whole grains.

🧠 Iodine
🔹 Function: Essential for thyroid function & hormone production.
🔹 Sources: Iodized salt, seafood, dairy, seaweed, eggs.

🔗 Selenium
🔹 Function: Powerful antioxidant, supports thyroid & heart health.
🔹 Sources: Brazil nuts, fish, eggs, whole grains, sunflower seeds.

⚙️ Copper
🔹 Function: Supports red blood cell formation, immunity, and iron absorption.
🔹 Sources: Shellfish, nuts, seeds, whole grains, dark chocolate.

🦴 Manganese
🔹 Function: Helps with bone formation, metabolism, and wound healing.
🔹 Sources: Nuts, whole grains, leafy greens, tea.

🦷 Fluoride
🔹 Function: Strengthens teeth & prevents cavities.
🔹 Sources: Fluoridated water, fish, tea.

🛠️ Chromium
🔹 Function: Helps regulate blood sugar levels & metabolism.
🔹 Sources: Broccoli, whole grains, meat, potatoes.

Tips for Better Mineral Absorption

✅ Eat a balanced diet with variety (fruits, vegetables, proteins, whole grains).
✅ Pair foods wisely (e.g., Vitamin C boosts iron absorption).
✅ Avoid excess processed foods & high sodium intake.
✅ Stay hydrated for proper mineral balance.