Minerals and trace minerals are essential nutrients that play vital roles in the body, from building strong bones to maintaining fluid balance, supporting nerve function, and more. Minerals are categorized into two groups based on the amount needed by the body: macrominerals (needed in larger amounts) and trace minerals (needed in smaller amounts). This article will cover the main minerals, their functions, recommended daily intake, and the best food sources to meet daily needs.

Macrominerals

1. Calcium

• Function: Calcium is crucial for building and maintaining strong bones and teeth. It also plays an important role in muscle contraction, blood clotting, and nerve signaling.

• RDA:

• Adults: 1,000 mg

• Women over 50 and men over 70: 1,200 mg

• Sources: Dairy products (milk, yogurt, cheese), leafy green vegetables (kale, collard greens), fortified plant milks, almonds, and tofu.

2. Magnesium

• Function: Magnesium is essential for over 300 biochemical reactions in the body, including energy production, muscle and nerve function, and blood sugar regulation.

• RDA:

• Men: 400-420 mg

• Women: 310-320 mg

• Sources: Leafy greens (spinach, Swiss chard), nuts (almonds, cashews), whole grains, avocados, and black beans.

3. Phosphorus

• Function: Phosphorus helps build bones and teeth, supports energy production, and is a part of DNA and RNA.

• RDA: 700 mg for adults

• Sources: Meat, poultry, fish, dairy products, nuts, and whole grains.

4. Potassium

• Function: Potassium helps regulate fluid balance, nerve signals, and muscle contractions. It also helps maintain normal blood pressure.

• RDA: 2,500-3,000 mg for adults

• Sources: Bananas, oranges, potatoes, spinach, tomatoes, and legumes (such as lentils and kidney beans).

5. Sodium

• Function: Sodium is essential for maintaining fluid balance, muscle contractions, and nerve transmission.

• RDA: 1,500 mg for adults (recommended to limit to 2,300 mg or less to reduce the risk of high blood pressure)

• Sources: Table salt, processed foods, and naturally in many foods like celery and beets.

6. Chloride

• Function: Chloride works with sodium to maintain proper fluid balance, and it is a component of stomach acid, aiding in digestion.

• RDA: 2,300 mg for adults

• Sources: Table salt, seaweed, rye, tomatoes, and lettuce.

7. Sulfur

• Function: Sulfur is a component of certain amino acids and vitamins and helps in detoxification and protein synthesis.

• RDA: There is no specific RDA for sulfur, as it’s usually met through a protein-rich diet.

• Sources: Protein-rich foods such as meat, fish, eggs, legumes, garlic, and onions.

Trace Minerals

1. Iron

• Function: Iron is crucial for the formation of hemoglobin, which carries oxygen in the blood. It also supports immune function and cognitive development.

• RDA:

• Men: 8 mg

• Women (ages 19-50): 18 mg (8 mg after 50)

• Sources: Red meat, poultry, fish, beans, lentils, tofu, and fortified cereals. (Vitamin C can help increase iron absorption.)

2. Zinc

• Function: Zinc is vital for immune health, wound healing, DNA synthesis, and cell division. It also supports taste and smell.

• RDA:

• Men: 11 mg

• Women: 8 mg

• Sources: Meat, shellfish, legumes, seeds (pumpkin and sesame), nuts, and whole grains.

3. Copper

• Function: Copper helps with iron absorption, red blood cell formation, and the production of collagen, a key protein for connective tissues.

• RDA: 900 mcg for adults

• Sources: Shellfish, nuts, seeds, whole grains, beans, and dark chocolate.

4. Manganese

• Function: Manganese is necessary for bone formation, blood clotting, and the metabolism of carbohydrates, amino acids, and cholesterol.

• RDA:

• Men: 2.3 mg

• Women: 1.8 mg

• Sources: Whole grains, nuts, leafy green vegetables, and tea.

5. Iodine

• Function: Iodine is essential for thyroid function, which regulates metabolism, growth, and development.

• RDA: 150 mcg for adults

• Sources: Iodized salt, seafood, dairy products, and eggs.

6. Selenium

• Function: Selenium acts as an antioxidant, helps in thyroid hormone metabolism, and supports immune function.

• RDA: 55 mcg for adults

• Sources: Brazil nuts, seafood, meat, eggs, and whole grains.

7. Fluoride

• Function: Fluoride supports the development of strong teeth and bones and helps prevent dental cavities.

• RDA:

• Men: 4 mg

• Women: 3 mg

• Sources: Fluoridated water, tea, fish, and toothpaste (topical).

8. Molybdenum

• Function: Molybdenum aids in enzyme function, specifically in breaking down certain amino acids and other compounds.

• RDA: 45 mcg for adults

• Sources: Legumes, grains, nuts, and dairy products.

9. Chromium

• Function: Chromium enhances the action of insulin and helps in the metabolism of carbohydrates, fats, and proteins.

• RDA: 25-35 mcg for adults

• Sources: Broccoli, whole grains, potatoes, garlic, and green beans.

Tips for Meeting Your Mineral Needs

1. Eat a Diverse Diet: Incorporating a range of whole foods, particularly fruits, vegetables, whole grains, legumes, lean meats, and dairy products, helps cover most mineral requirements.

2. Stay Hydrated: Some minerals, like sodium, potassium, and chloride, play key roles in fluid balance, so staying hydrated supports their function.

3. Be Cautious with Supplements: While some people may need mineral supplements (e.g., iron for women of reproductive age or calcium for older adults), it’s best to consult a healthcare provider, as excessive intake of certain minerals can cause imbalances.

4. Focus on Whole Foods over Processed: Processed foods are often high in sodium and low in other essential minerals. Whole foods provide a broader mineral profile.

5. Pair Foods for Better Absorption: For instance, eating vitamin C-rich foods (like citrus) with plant-based iron sources (like lentils) can enhance iron absorption.

The Bottom Line

Minerals and trace minerals are essential for maintaining many bodily functions, from bone health and energy production to immune support and fluid balance.

By consuming a balanced diet rich in fruits, vegetables, proteins, whole grains, and legumes, you can naturally meet your body’s mineral needs.

For those with specific dietary restrictions or health conditions, supplements may offer additional support. However, it’s generally best to focus on a diverse and balanced diet to ensure you’re getting all the necessary nutrients in the right amounts.