The best food sources of every vitamin and mineral
9 rows · The body needs many minerals; these are called essential minerals. Essential minerals are. Apr 06, · They include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.
Last updated on 29 APR There are 21 essential minerals required by the how to play android games on smart tv body. They are called essential as the body cannot miberals them, and without them, you can become seriously ill. Like all nutrients, minerals act as cofactors with each other, with vitamins and enzyme systems, thus causing billions of chemical reactions in the body that are necessary for survival.
For every movement that we take without thinking, there is energy behind it that comes from the chemical reactions of these nutrients. Minerals on their own do not provide energy caloriesbut they help to release energy from the macronutrients you eat—from carbohydrate, protein and fat. The energy required to blink the eyes, to breathe, to keep the heart beating, to think, to read, to lift a finger, mindrals walk, even to sleep and to dream—each one depends on an intricately choreographed interplay of chemistry.
Each of these movements depends on substances called enzymes to catalyze the reaction. Enzymes need helpers called cofactors —that are often vitamins and minerals or both—to be whole and active. So, you can see that a human body is a big system of biochemistry interplay that cannot function without nutrients. Minerals are naturally-occurring inorganic substances i.
There are approximately known minerals, 21 of which are essential to the healthy functioning of miinerals human body. Some minerals such as lead are toxic to humans. Minerals have vast and varied roles in the body, including healthy growth and development, transportation, regulating heart beat, building strong bones and ensuring the nervous system functions correctly.
In the human body, minerals can be either bound to organic molecules, or in their inorganic form. They can be in two different states:. They can even pass from one state to another, for example, calcium, which in the case of hypocalcemiais how to clean a snooker cue from bones its solid crystalline form to plasma ionic form.
Below, we will go through all 21, their main roles age the body, and reveal the best food sources of each. Together with carbohydrates, proteins, fats, water and vitamins; minerals make up the 6 essential nutrient groups for the human body.
An essential mineral is any mineral required by the body for health, that cannot be produced by the body and so has to be provided by your diet. There are 21 essential minerals, often described as:. The five major minerals in your body are also classified as electrolytes.
They form chemistry reactions when mixed with water, moving in and out of your cells to help keep your body hydrated, ensures your nerves and muscles are functioning properly, balances your blood pH and maintains your blood pressure, among their many functions. Among the minerals in this list, iron is a major component of your red zre cells. Its main function is to help carry oxygen and nutrients to be distributed to your entire body. All minerals interact with other minerals, vitamins, enzymes etc.
For example, it is overly simplistic to say calcium makes healthy bones, as magnesium and phosphorus must also be present to build bones. Found in how to find p value for z test, bones and nails: Calcium is the most abundant mineral in the body.
Roles of calcium in the body minedals Calcium is essential for the clotting of blood, the action of certain enzymes and the control of the passage of fluids through the cell walls. It is also essential to normal heart action and muscle contraction.
Symptoms of calcium deficiency: Weaker bones, delayed growth, nervous irritability and muscle sensitivity. Good sources of calcium : Green leafy vegetables such as broccoli and cabbage, seeds, nuts, dates, oranges and tofu. Though high in calcium, dairy products are acid-forming so they are not a good source. Phosphorus is found in bones, teeth, and the protoplasm and nucleus of every cell. It is used in more bodily functions than whag other mineral. Roles of phosphorus in the body : Phosphorus what are the minerals in the body used to build healthy bones and teeth in combination with calcium ; to metabolize carbohydrates, fats and proteins; to build nerve and brain cells.
Symptoms of phosphorus deficiency: Poor bone and teeth development, mental fatigue, feeling of depression resulting from exhausted nerve energy. Good sources of phosphorus : Coconut, green leafy vegetables, pears, apple, avocado, dates, carrots, rice, oats, fish, legumes. Roles of potassium in the body : Potassium regulates transportation in and out of cells including the removal of toxins and delivery of nutrients, regulates the heart beat, tissue elasticity, aids healing, promotes correct liver functioning and regulates nerve and muscle action.
Symptoms of potassium deficiency: Poor muscular control, poor digestion, liver problems, slow healing of sores. Good sources of potassium : Cereals, most fresh fruit and vegetables, bananas, papaya, fish, pulses, nuts and seeds. Roles of sodium in the body : With potassium, sodium regulates exchange in and out of cells; helps maintain water balance; is required to produce digestive juices; helps eliminate carbon dioxide; aids correct nerve functioning.
Symptoms of sodium deficiency: Muscle cramp, nausea, indigestion, arthritis, rheumatism, gallbladder and kidney stones. Good sources of sodium : Seeds, strawberry, boy, sea asparagus, fish, natural extracted salts. Note that sodium chloride refined table salt is a bad source of sodium and poisonous to the body. Roles of magnesium in the body : Required for more than biochemical how to balance thyroid and adrenals, maintain normal nerve and muscle function, supports a healthy immune system, carbohydrate metabolism.
Symptoms of magnesium deficiency: Poor complexion, faster heartbeat, irritability, digestive disorders, soft bones. Good sources of magnesium : Nuts especially walnut and almondscereals, spinach, fish. Each has a specific biochemical function in the human body.
They are needed in such tiny amounts that the role of many were not discovered until recently, and the essentiality of some is still being debated. Iron is best known for its role as a primary constituent of haemoglobin in red blood cells. Roles of iron in the body : Transportation of oxygen and carbon dioxide around the body; building of bones and muscle tissue. Symptoms of iron deficiency: Pale complexion, anemia, low energy levels, stunted growth.
Good sources of iron : Dark green vegetables, legumes, dried fruitswhole grain cereals, spinach, liver. Manganese is found in what are the minerals in the body liver, kidneys, pancreas, lungs, prostrate, adrenal gland, brain and bones.
Roles of manganese in the body : Facilitates chemical reactions, carbohydrate metabolism, strong tissues and bone, helps form thyroxine, helps regulate blood sugar levels, needed for antioxidant and enzyme function. Symptoms of manganese deficiency: Weak bones, anemia, chronic fatigue, low immunity, hormonal imbalance, infertility. Good sources of manganese : Beans, walnut, whole cereals, green vegetables, cabbage, sweet potato. Copper is found in the how to care 3 month baby, lungs, liver and gallbladder.
Roles of copper in the body mineraks Copper is required primarily for the absorption and metabolism of iron. Symptoms of copper deficiency: Copper deficiency symptoms are similar to those of iron: poor hemoglobin production, pale complexion, anemia, low energy levels, stunted growth. Good sources of copper : Nuts and seeds, raisins, shellfish. Found mainly in the thyroid gland in the throat.
Roles of iodine in the body : Used to make thyroxine which regulates some of the metabolic functions; oxidation of fats and proteins. Symptoms of iodine deficiency: Swollen thyroid gland, goiter, low metabolism. Good sources of iodine : Nuts and seeds, raisins, green leafy vegetables, turnip, banana, watermelon, shellfish, seaweeds, sea salt, fish, whole cereals and grains.
Symptoms of zinc deficiency: Poor intestinal absorption, restricted growth, prostrate problems, absence of taste. Good sources of zinc : Nuts and seeds, shellfish, cereal products such as wheat germ. Though they contain zinc, dairy products are acid-forming so not a good source.
Roles of cobalt in the body : Cobalt helps treat illnesses such as anemia and some infectious diseases; absorption and processing of vitamin B12; aids in repair of myelin, which surrounds and protects nerve cells; helps in the formation of hemoglobin in red blood cells.
Symptoms of cobalt deficiency: Anemia, decreased nerve function. Good sources of cobalt how to download assassins creed 2 for pc free Shiitake mushrooms, fish, shellfish, nuts, legumes, spinach, turnip, figs.
Many people have probably never heard of molybdenum, required in tiny quantities in the body, it is crucial to good health. Roles of molybdenum in the body : Promotes normal cell function, facilitates waste removal, acts as a catalyst for enzymes, bodyy the breakdown of some amino acidssupports the aree of red blood cells.
Symptoms of molybdenum deficiency: As molybdenum deficiency in humans is extremely rare, symptoms are not well established. Good sources of molybdenum : Legumes, whole grains, nuts. Roles of selenium in the body : Supports the immune system; acts as a powerful antioxidant that fights free-radicals, especially when combined with vitamin E. Antioxidants such as selenium help fight damaging particles in the body known as free radicals.
Symptoms of selenium deficiency: Free radicals can damage cell membranes and DNA, adversely affect health and may cause premature ageing. Good sources of selenium : Brazil nuts, seeds, fish, green vegetables. Sulfur is found in the hair, nails, cartilage and blood.
Roles of sulfur in the body : Sulfur aids digestion, waste elimination, bile secretion, purification of the system. Symptoms of sulfur deficiency: Restricted growth, eczema, unhealthy nails and hair. Good sources of sulfur : Cabbage, onions, garlic, leeks, avocado, strawberry, cucumber, peach. Roles of chloride in the body : Functions as an electrolyte; forms hydrochloric acid, a powerful digestive enzyme; aids rae of metallic minerals; aids absorption of vitamin B12; helps maintain electrical neutrality across the stomach membrane; helps regulate blood pH and transport of carbon dioxide; promotes normal heart activity; aids the transport of electrical impulses throughout the body.
Symptoms of chloride deficiency: Overly alkaline blood leading to tne, which is life-threatening; poor digestion; waste retention. Good sources of chloride : Seaweeds, naturally extracted saltolives, rye, tomato, celery. Roles of boron in the body : Boosts bone density, activates vitamin Minsrals, effects mnerals the body handles other minerals, boosts hwat levels in older women.
Symptoms of boron deficiency: Arthritis, weak bones and osteoporosis, weaker muscles, poor concentration and memory loss, premature skin ageing, worsened menopausal and PMS symptoms, allergies. Good sources of boron : Plant-based foods including nuts, legumes, chickpeas, most vegetables, bananas, avocado, broccoli, oranges, red grapes, apples, pears.
Silicon is found in the pancreas, blood, muscles, skin, nerves, nails, hair, connective tissue and teeth. Roles of silicon in the body : Strong bones, promotes firmness and strength in the tissues, forms part of the arteries, tendons, skin, connective tissue, and eyes. Collagen contains silicon, essentially holding the body tissues together. Symptoms of silicon deficiency: Premature graying or baldness, skin irritations and rashes, ar tooth decay.
Good sources of silicon : Red wine, raisins, whole grains, bran, green beans, bananas, root vegetables, spinach, seafood. Vanadium was named after the Scandinavian goddess of beauty, youth, and luster. Roles of vanadium rae the body : Regulation of sodium, the metabolism of glucose and lipids, aids the production of red blood cells, encourages normal tissue growth, reduces high on sugar by mimicking the effects of insulin.
Symptoms of vanadium deficiency: May contribute to high cholesterol and irregular blood sugar levels leading to diabetes or hypoglycemia.
Ready to improve your health? Eat these foods to get every single essential nutrient. What's your go-to when you have symptoms such as a headache, fatigue, poor sleep, and trouble focusing? Maybe you reach for caffeine; maybe you take a nap. If you're a health-conscious person, perhaps you think about how much water you've had recently or if you forgot to take your daily multivitamin.
It's normal to turn to supplements in an attempt to supply your body with nutrients you think might be missing from your diet and responsible for your symptoms. However, turning to supplements without first considering the quality of your diet may not get you anywhere. Supplements can help fill gaps in your diet , but it's always best to get most of your vitamins and minerals through a nutritious diet. Try taking a food-first approach with this guide to the top food sources for every vitamin and mineral.
You'll notice that many overlap and -- who'd've known -- vegetables appear as a top source for almost every nutrient. Read more: Personalized multivitamins: Worth it or no better than store-bought? Vitamin A is a single vitamin, but two types are found in food. Preformed vitamin A, which your body can use immediately, is found in animal foods. Provitamin A is found in plant foods, and it's a precursor to the type of vitamin A your body can use. Beta-carotene is the most common example of provitamin A.
The B vitamins are a group of eight essential nutrients humans need to support health. They're all lumped into one class of vitamins because they have similar properties and are found in many of the same foods. Best known for supporting immune health, vitamin C also contributes to the growth, development and repair of various tissues in your body.
Vitamin C is an important part of the structure of your skin, tendons, ligaments and blood vessels, and it helps to form scar tissue in response to injuries.
To make sure you're getting enough vitamin C in your diet, eat plenty of these vitamin C-rich foods:. The very best source of vitamin D is sunshine, but plenty of foods contain trace amounts of vitamin D to support a well-rounded diet. It's hard to get enough vitamin D from food alone, so it's a good idea to get outside for a few minutes each day in addition to prioritizing these foods. Vitamin E is an antioxidant responsible for many bodily functions, including the formation of red blood cells.
Deficiency in vitamin E can lead to complications such as nerve damage, muscle weakness, loss of motor control, weakened immune function and vision problems. Vitamin K is primarily a coagulant, which means it helps blood clot. Without vitamin K, you would lose too much blood even from a small cut or scrape. People on blood-thinning medications should talk to their doctor about vitamin K before increasing their consumption.
If it's safe for you to eat more vitamin K-containing foods, try adding these sources to your diet:. In addition to vitamins, the human body requires several minerals to function optimally. Mineral deficiencies are often responsible for symptoms like fatigue, poor sleep, low moods and lack of focus. You need two types of minerals to support your health: macrominerals, which you need in large amounts, and trace minerals, which you need in smaller quantities.
The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Calcium is the most abundant mineral in the human body -- you need plenty of it to keep your bones and teeth healthy, as well as support muscle and nerve function.
The best sources of calcium include:. Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy.
These foods contain ample phosphorus:. Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb. The best way to get phosphorus is from animal foods. Like the other macrominerals, magnesium supports nerve and muscle function, as well as bone and heart health.
You can find magnesium in:. This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things. Many people try to limit their sodium intake and some people need to , but consuming too little sodium can lead to health problems just like consuming too much can. The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit.
However, some whole foods contain trace amounts of sodium, including:. You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2, milligrams. Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells.
Foods high in potassium include:. Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body. Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:.
Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues. It's an important trace mineral you can get from a variety of foods, including:. Most people know iron for its role in blood production. Most of the iron in your body is found in hemoglobin and myoglobin , two substances essential to the transport and transferring of oxygen throughout your body.
The top food sources of iron include:. This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein. The best food sources of manganese are:. Like manganese, copper is a cofactor for several enzymes. It's also important for proper brain development and connective tissue integrity. Here's where to find copper in food:.
Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation.
The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:.
Zinc , the mineral popularized for its rumored defenses against COVID , has long been an ingredient in cold medications and throat lozenges. In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The best food sources of zinc include:. Cobalt is found in the body as part of vitamin B and helps your body process and absorb the vitamin.
Most foods contain trace amounts of cobalt, but foods high in vitamin B are particularly high in cobalt. Fluoride keeps your teeth healthy and strong. It also spurs new bone formation, so it's especially important for infants and children.
Most drinking water contains fluoride, although if you have well water, it may not be fluoridated. In addition to water, you can get fluoride from :. Selenium protects cells from damage, promotes reproductive health and thyroid function and supports DNA production.
The most potent food source of selenium is Brazil nuts, and these can actually cause selenium toxicity if consumed too often. Other sources of food high in selenium include:.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
The best food sources of every vitamin and mineral Ready to improve your health? Amanda Capritto. April 21, a. Skip the supplements and add these healthy foods to your diet. To avoid vitamin A deficiency with your diet, eat these foods high in vitamin A: Eggs Meat, especially organ meats such as liver Fish Fortified milk Fortified cereals Carrots, sweet potatoes, bell peppers, cantaloupe, squash, mangos and other red, yellow and orange plant foods Dark, leafy greens such as kale, spinach, arugula Broccoli CNET Health and Wellness.