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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