Overview of Minerals- An Essential Component of Healthy Living

Minerals: what are they, what do they do, and where can we find them in plant-based sources?

Minerals are elements that play an important part in many different areas of our health. Aiding in metabolism function as well as DNA creation, and helping with bone and heart health are amongst the many roles minerals can play in our bodies.

The intention behind this list is to offer you an overview of major and trace minerals that are found in our bodies, what they are needed for, and where we can find them in plant-based options.

I hope this list provides you with a bit more clarity and understanding of an important topic, and as always please consult with your doctor if you are interested in checking your mineral levels and making changes accordingly.

Major Minerals-

◦ Calcium

Needed for:

• Strong and healthy bones

• Proper heart, muscle, and nerve function

Found in:

• Kale

• Tofu

• Collard greens

• Broccoli

◦ Chloride

Needed for:

• Balancing fluid levels

• Healthy blood pressure and fluid pH

Found in:

• Salt

• Olives

◦ Magnesium

Needed for:

• Metabolism function

• DNA creation

• Healthy muscle and nerve function

Found in:

• Almonds

• Spinach

• Tofu

• Cashews

• Swiss chards

• Flaxseeds

• Kidney beans

◦ Phosphorus

Needed for:

• Energy creation

• pH balance

• Healthy bones

Found in:

• Spinach

• Swiss chards

• Kale

• Lettuce

• Broccoli

• Cabbage

• Blueberries

• Figs

• Vegetable oils

◦ Potassium

Needed for:

• Healthy kidney functioning

• Heart health

Found in:

• Bananas

• Apricots

• Raisins

• Potatoes

• Spinach

• Lentils

• Soybeans

◦ Sodium

Needed for:

• Healthy nerve and muscle functioning

• Keeping fluids and electrolytes balanced in body

Found in:

• Salt

• Celery

◦ Sulfur

Needed for:

• Cell protection

• Skin health

• Tendon and ligament health

Found in:

• Garlic

• Onion

• Broccoli

• Almonds

• Oats

Trace Minerals-

◦ Chromium

Needed for:

• Breakdown of fats, carbohydrates, and glucose

Found in:

• Broccoli

• Potatoes

• Garlic

◦ Copper

Needed for:

• Red blood cell production

• Immune system support

Found in:

• Cashews

• Sesame seeds

• Unsweetened baking chocolate

• Mushrooms

◦ Fluoride

Needed for:

• Healthy teeth

• Healthy bones

Found in:

• Beverages that fluoride has been added to

• Some teas (usually green and black teas)

◦ Iodine

Needed for:

• A healthy thyroid

Found in:

• Iodized salt

• Navy beans

• Potatoes

• Seaweed

◦ Iron

Needed for:

• Production of hemoglobin (a protein in red blood cells)

• Healthy growth

Found in:

• White beans

• Spinach

• Tofu

• Lentils

• Pumpkin seeds

• Peas

◦ Manganese

Needed for:

• Cell protection

• Energy production

• Healthy immune system

• Bone strength

Found in:

• Brown rice

• Spinach

• Pineapple

• Pinto beans

• Almonds

◦ Selenium

Needed for:

• DNA creation

• Healthy thyroid gland

Found in:

• Couscous

• Brazil nuts

• Chia seeds

• Tofu

• Mushrooms

◦ Zinc

Needed for:

• Wound healing

• Helping the immune system

• Protein and DNA creation

• Healthy growth

Found in:

• Cashews

• Cocoa

• Pumpkin seeds

• Chickpeas

Source and for more information on minerals: https://ods.od.nih.gov/