FaustineOverview 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/