They include sodium, potassium, magnesium, and chloride. When you are dehydrated, your body does not have enough fluid and electrolytes. Source : NIH MedlinePlus. Iodine is a mineral found in some foods. Your body needs iodine to make thyroid hormones. They are also important for bone and brain development during pregnancy and infancy.

Iron is a mineral. It is also added to some food products and is available as a dietary supplement. Iron is a part of hemoglobin, a protein that transports oxygen from the lungs to the tissues. It helps provide oxygen to muscles. Iron is important for cell growth, development, and normal body functions.

Iron also helps the body make some hormones and connective tissue. Magnesium is a mineral naturally present in many foods, and is added to other food products. It is also available as a dietary supplement and present in some medicines.

It helps your body regulate muscle and nerve function, blood sugar levels, and blood pressure. It also helps your body make protein, bone, and DNA.

Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

They sometimes have other ingredients, such as herbs. They are also called multis, multiples, or simply vitamins. Multis help people get the recommended amounts of vitamins and minerals when they cannot or do not get enough of these nutrients from food.

Phosphorus is a mineral that helps keep your bones healthy. It also helps keep blood vessels and muscles working.

Phosphorus is found naturally in foods rich in protein, such as meat, poultry, fish, nuts, beans, and dairy products. Phosphorus is also added to many processed foods.

Source : National Institute of Diabetes and Digestive and Kidney Diseases. Potassium is a mineral that your cells, nerves, and muscles need to function properly. It helps your body regulate your blood pressure, heart rhythm and the water content in cells. It also helps with digestion. Most people get all the potassium they need from what they eat and drink.

It is also available as a dietary supplement. Recommended Dietary Allowance RDA is the amount of a nutrient you should get each day. There are different RDAs based on age, gender, and whether a woman is pregnant or breastfeeding. Selenium is a mineral that the body needs to stay healthy.

It is important for reproduction, thyroid function, and DNA production. Including shellfish in the diet can provide a concentrated source of zinc to combat the deficiency.

Consuming a good amount of cruciferous vegetables like broccoli , Swiss chard, cauliflower, and Brussels sprouts is linked to numerous health benefits. These vegetables have the power to reduce chronic diseases. This is possible due to the density of nutrients present in these vegetables.

They also offer an impressive count of minerals. Broccoli, kale, and cabbage are rich in Sulphur. These play a vital role in DNA production and detoxification in the body. Apart from Sulphur, cruciferous vegetables are also an excellent source of other minerals like magnesium, manganese, and calcium.

One slice of beef liver can provide half of the daily copper requirements. They can also offer a large chunk of selenium, zinc, phosphorus, and iron. Multivitamins by nature is the nickname of eggs. They are bundled with nutrients and minerals.

Eggs provide ample iron, zinc, phosphorus, and selenium. Apart from this, it can also provide various essential vitamins, fats, antioxidants, and protein. Most people avoid yolks fearing their cholesterol content but it contains all the vitamins and minerals and other essential components.

Yolks can be consumed for numerous health benefits. Beans carry protein and fibre. They are a fine source of minerals like calcium, iron, phosphorus, potassium, magnesium, manganese, copper, and zinc. Beans contain essential anti-nutrients like phylates.

When beans are cooked by soaking, it increases the bioavailability of the minerals present in them. People usually do not associate cocoa products with nutrients, but contrastingly they are rich in minerals like magnesium and copper.

Potassium is required for BP regulation. Various studies conducted have shown that people who consume avocados had reduced risk of developing heart diseases or stroke. Berries are delicious. They are also packed with various essential minerals required for the body.

Berries like strawberries, blueberries, raspberries, and blackberries are good sources of potassium and magnesium. These minerals found in them are essential for various metabolic functions which include energy metabolism. The added advantage berries have is taste.

Children love to consume them. Therefore, it helps them grow and maintain healthy bones and connective tissues. Berries are also rich in antioxidants. Antioxidants are molecules that help protect stress oxidative damage. The calcium found in dairy products is important as it plays a crucial role in maintaining a healthy skeleton system.

Adding quality dairy products like cheese or yogurt into the diet is an excellent way to improve the intake of calcium. This fish is also an excellent source of omega-3 fatty acids that have anti-inflammatory properties. Spirulina is an algae that is a blue screen in colour.

This is commercially available in powdered form that is added to beverages or dishes like oatmeal. Consuming these algae would put down the chances of developing blood sugar levels or inflammation. Consuming grains like millet , quinoa, sorghum, and amaranth has been directly linked to a wide range of health benefits.

Unlike refined grains, these grains are known as ancient grains and are packed with various nutrients like zinc, magnesium, copper, and potassium. Replacing products like rice, pasta, and bread with ancient grains can increase daily mineral intake.

Vegetables like sweet potatoes or potatoes are an excellent alternative to refined carbs like refined rice or pasta. These vegetables are called starchy vegetables and are highly nutritious. They possess fiber, antioxidants, minerals, and vitamins.

But these vegetables serve as an important source of nutrients which includes potassium manganese magnesium calcium and copper. Subtropical climate the word itself is soothing. We often dream of vacationing in subtropical regions. Consuming the fruits even in the frozen form by adding them to the smoothies or in oatmeal can increase the intake of various minerals.

Minerals are essential for health. Obtaining them from proper dietary sources is important. It is easier to increase the daily mineral intake by consuming nutritious foods. Overloading of minerals can be a problem.

Nowadays there are many products available in the commercial market with increased levels of vitamins and minerals in them. These products claim to cover nutritional requirements, but we need to understand that the body needs to get the required minerals from dietary sources.

For example, consuming too much vitamin C can cause diarrhea, stomach cramps, and nausea. Excessive selenium could lead to hair loss or nerve damage.

But if a person consumes fortified cereals for breakfast , consumes a mineral enriched snack in between meals and consumes mineral enriched food for dinner then minerals would have ever surpassed the DV for the day.

There should always be a check on how much to consume. Getting advice from a dietician is always recommended. Consuming more minerals does more harm than good therefore the intake of minerals should be restricted based on the daily intake value.

The seven main minerals are 1. Phosphorus 2. Magnesium 3. Calcium 4. Potassium 5. Sodium 6. Chloride and 7. The body requires various nutrients like potassium 1. Calcium 2. Phosphorus 3. Chloride 4. Sodium 5.

Magnesium 6. Zinc 7. Iron 8. Iodine 9. Copper Manganese and The body requires at least 30 essential vitamins nutrients and dietary components out of which 16 minerals are to be mandatory in our diet. Minerals are elements found in food and on earth.

Minerals like 1. Potassium 3. Phosphorus 4. Chloride 7. Zinc Copper and many more are found in foods like 1. Fortified cereals 2. Meat 3. Fish 4. Milk 5. Green leafy vegetables 6. Nuts and 7. Minerals are essential to keep the body healthy. It is used for various purposes like keeping the bones, heart muscles, and brain functioning properly.

Minerals are also used for making enzymes and hormones.

So, have salt in the quantity recommended by an expert. Do you fail to eat potassium-rich foods? Then, you are doing it all wrong! Potassium is an essential mineral that helps in regulating muscle contraction, maintaining healthy nerve function, regulating fluid balance and promoting a healthy cardiovascular system.

And if you are dealing with potassium deficiency, it can lead to irregular heartbeats, edema swelling , urinary calcium excretion, and high blood pressure.

Sources of potassium: The sources of it are bananas, sweet potatoes, beets, spinach, broccoli, and dates. Calcium helps to build stronger bones and teeth.

Moreover, calcium is also necessary for maintaining a healthy communication between the brain and other parts of the body and this essential mineral positively enables muscle movement and cardiovascular function. It is a known fact that deficiency of calcium can lead to bone fractures.

So maintain your calcium daily intake. Sources of calcium: Get calcium from milk and dairy products and greens. It is used in the formation of hemoglobin that carries oxygen in the blood. Iron is an essential micronutrient and the body needs it to carry out various critical functions that include iron importance for growth and development.

Sources of Iron: Green leafy vegetables are rich in iron. Zinc is a dietary micronutrient because of its fundamental role in gene expression cell development and replication during all stages particularly pregnancy, childhood and adolescence.

Zinc also helps to improve immunity and wound healing. Sources of Zinc: Beans, nuts, cereals, pulses, red meat and whole grains are loaded with zinc. This is required for building and repairing bones and teeth along with improving the function of the nerves.

You will be shocked to know that phosphorus deficiency invites bone diseases and growth restriction when it comes to children. Therefore, maintaining phosphorus daily intake is important. Sources of Phosphorus: Beans, nuts, seeds, and dairy products can be opted for to get enough phosphorus.

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information.

Read More. Home Healthy Eating Nutrition Keep your health on track with these 6 super essential minerals. When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed. An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body.

Vitamins and minerals are vital for growth, immune function, brain development and many other important functions 1 , 2 , 3.

Depending on their function, certain micronutrients also play a role in preventing and fighting disease 4 , 5 , 6. Micronutrients include vitamins and minerals. Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.

Regardless of type, vitamins and minerals are absorbed in similar ways in your body and interact in many processes. Most vitamins dissolve in water and are therefore known as water-soluble.

While each water-soluble vitamin has a unique role, their functions are related. For example, most B vitamins act as coenzymes that help trigger important chemical reactions. A lot of these reactions are necessary for energy production. As you can see, water-soluble vitamins play an important role in producing energy but also have several other functions.

Sources and Recommended Dietary Allowances RDAs or Adequate Intakes AIs of water-soluble vitamins are 7 , 8 , 10 , 11 , 12 , 13 , 14 , 15 , 16 :. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.

Sources and recommended intakes of fat-soluble vitamins are 17 , 18 , 19 , 20 :. Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.

Sources and recommended intakes of the macrominerals are 21 , 22 , 23 , 24, 25 , 26 , 27 :. Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body. Sources and recommended intakes of trace minerals are 28 , 29 , 30 , 31 , 32 , 33 , 34 :. Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.

The functions, food sources and recommended intakes of each vitamin and mineral vary. Consuming an adequate amount of the different vitamins and minerals is key to optimal health and may even help fight disease.

This is because micronutrients are part of nearly every process in your body. Moreover, certain vitamins and minerals can act as antioxidants. For example, research has linked an adequate dietary intake of vitamins A and C with a lower risk of some types of cancer 4 , 5. Research has linked low blood levels of selenium to a higher risk of heart disease.

Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of death from heart disease and all other causes These studies suggest that consuming enough of all micronutrients — especially those with antioxidant properties — provides ample health benefits.

Micronutrients are part of nearly every process in your body. Some even act as antioxidants. Due to their important role in health, they may protect against diseases. Most healthy adults can get an adequate amount of micronutrients from a balanced diet, but there are some common nutrient deficiencies that affect certain populations.

The signs, symptoms and long-term effects of these deficiencies depend on each nutrient but can be detrimental to the proper functioning of your body and optimal health. They are most likely to occur with large doses of the fat-soluble vitamins A, D, E and K since these nutrients can be stored in your liver and fatty tissues.

They cannot be excreted from your body like water-soluble vitamins. A micronutrient toxicity usually develops from supplementing with excess amounts — rarely from food sources. Signs and symptoms of toxicity vary depending on the nutrient.

One study examined over 18, people with a high risk of lung cancer due to past smoking or asbestos exposure. The intervention group received two types of vitamin A — 30 mg of beta-carotene and 25, IU of retinyl palmitate a day The safest and most effective way to get adequate vitamin and mineral intake appears to be from food sources 51 , However, people at risk of specific nutrient deficiencies may benefit from taking supplements under the supervision of a doctor.

Since your body requires micronutrients in specific amounts, deficiencies and surpluses of any one nutrient may lead to negative issues. Vitamins are needed for energy production, immune function , blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.

To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

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