Essential Minerals for a Healthy Diet

A balanced diet is essential for a healthy life with a wide range of important nutrients. However, when discussing the vital nutrients we need to maintain optimal health, it is hard to overlook the benefits of essential minerals. Our bodies require minerals for numerous reasons: to make hormones, maintain strong bones, regulate temperature, and even properly digest our food. Here are the top 10 essential minerals everyone should look out for when maintaining a well-balanced diet.

Iron

Iron helps our red blood cells to carry oxygen throughout our bodies which is crucial for a healthy metabolism. It also contributes to the production of specific hormones and the transportation of essential substances into and out of cells. Sources include leafy greens, beans, liver, red meat and dried fruit.

Zinc

Zinc is a mineral found in cells all throughout the body, and helps in numerous essential bodily processes. These include cancer prevention, better skin & hair health, accelerated wound healing, immune support and DNA synthesis. Rich sources of zinc include legumes, nuts, seeds, whole grains and red meat.

Magnesium

This crucial mineral plays an important role in proper muscle and nerve function as well as heart health, tissue-building and DNA synthesis. Magnesium can be found in whole grains, leafy vegetables, nuts, fish and avocados.

Calcium

Calcium is essential for healthy bones and teeth, muscle movement and nervous system function. Yogurt, cheese, milk, tofu or soy milk are rich in calcium, while other sources include fish (Sardines),leafy vegetables, legumes and nuts.

Copper

Copper plays a significant role in our connective tissues, healthy hair, pigmentation and energy metabolism. Cashews, kidney beans, mushrooms, whole grains and sweet potatoes are great copper sources, so be sure to include these into your diet.

Manganese

This mineral is important in bone health, wound healing and makes for a great antioxidant. Some of the best sources of manganese include cloves, white pepper & soybeans.

Selenium

Selenium keeps our immune system healthy, fights infections and viruses, and aids in metabolism. Brazil nuts, kidney beans, oatmeal and lean meat are great sources of selenium.

Chromium

Regulating insulin, cholesterol and blood sugar levels, are good reminders of the importance of nutritional intake of chromium. Foods that contain chromium include sweet potatoes, tomatoes, broccoli, nuts, shrimp and turkey.

Phosphorus

Phosphorus helps build healthy teeth and bones and is an essential nutrient cells need for energy. Dairy, seafood, legumes are excellent sources of this mineral.

Iodine

Iodine plays an important role in the thyroid’s functioning, helps keep brain function sharp, helps cells use oxygen, Regulates metabolism and growth. Some of the richest sources of iodine are most seafood servings, yogurt, milk and occasionally Sweet Potatoes.

Our body depends on getting this wide range of minerals and other nutrients to continue functioning healthily. Include these must-have minerals into your diet somehow to ensure you get an RDA range of each of the minerals we have learnt at the minimum levels needed for ideal health.