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gov website. Share sensitive information only on official, secure websites. Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.

There are two kinds of minerals: macrominerals and trace minerals. You need larger amounts of macrominerals. They include calcium , phosphorus, magnesium, sodium , potassium , chloride and sulfur. You only need small amounts of trace minerals. 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. Not suitable for those pregnant or breastfeeding.

Skip to main content. Home The Energy Blog. Minerals: functions and why they are important for the body Table of contents 1.

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Find The nearest shop Get more time in your day with less time shopping. Get your Berocca from a store nearby. Semba RD. The discovery of the vitamins. Int J Vitam Nutr Res. Piro A, Tagarelli G, Lagonia P, Tagarelli A, Quattrone A.

Casimir Funk: his discovery of the vitamins and their deficiency disorders. Ann Nutr Metab. Loading Comments Email Required Name Required Website. Thiamin vitamin B1.

Riboflavin vitamin B2. Niacin vitamin B3; nicotinic acid. Pantothenic Acid vitamin B5. Vitamin B6 pyridoxal, pyridoxine, pyridoxamine. Biotin vitamin B7. Folate Folic acid; vitamin B9. Vitamin B Vitamin C. Vitamin D calciferol. Vitamin E alpha-tocopherol.

Shellfish provide a concentrated source of zinc and make a smart choice for those at risk of developing a deficiency in this vital nutrient. Eating cruciferous vegetables like cauliflower, broccoli, Swiss chard, and Brussels sprouts, is associated with numerous health benefits, including the reduction of chronic disease 9.

These health benefits are directly related to the nutrient density of these veggies, including their impressive concentration of minerals.

In addition to sulfur, cruciferous vegetables are a good source of many other minerals, including magnesium, potassium, manganese, and calcium Although not as popular as protein sources like chicken and steak, organ meats are amongst the most mineral-dense foods you can eat.

Additionally, organ meats are high in protein and vitamins, including vitamin B12, vitamin A, and folate Whole eggs are rich in nutrients and provide many important minerals.

Although many people avoid egg yolks due to their cholesterol content, the yolks contain nearly all of the vitamins, minerals, and other beneficial compounds, so make sure to eat the whole egg, not just the white 16 , Beans are known for being packed with fiber and protein, but they also happen to be an abundant source of minerals, including calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc However, beans also contain antinutrients, including phytates, which can decrease nutrient absorption.

Still, research has shown that properly preparing beans by sprouting or soaking and cooking them can help increase the bioavailability of minerals 19 , 20 , Adding cocoa to smoothies, munching on a piece of dark chocolate, or sprinkling your yogurt with cacao nibs are satisfying ways to increase your mineral intake.

Cocoa and cocoa products are particularly rich in magnesium and copper Magnesium is needed for energy production, blood pressure regulation, nerve function, blood sugar control, and more Copper is required for proper growth and development, carbohydrate metabolism, iron absorption, and red blood cell formation, in addition to many other important bodily processes Avocados are creamy fruits packed with healthy fats, fiber, vitamins, and minerals.

Studies have shown that diets high in potassium-rich foods like avocados may help reduce your risk of heart disease and stroke.

Berries, including strawberries, blueberries, blackberries, and raspberries, are not only delicious but also an excellent source of important minerals. Berries are a good source of potassium, magnesium, and manganese. This mineral is also needed for the growth and maintenance of healthy bone and connective tissues, as well as the creation of antioxidants that help protect cells against oxidative damage Dairy products, including yogurt and cheese, are some of the most common sources of calcium in the diet.

Calcium is needed to maintain a healthy skeletal system and essential for your nervous system and heart health Studies show that many people, especially older adults, do not consume enough calcium in their diets Adding high quality dairy like yogurt and cheese to your diet is a good way to increase your intake of calcium, as well as other minerals like potassium, phosphorus, zinc, and selenium However, many people are intolerant to dairy products.

If you cannot eat dairy, many other foods contain calcium, including beans, nuts, and leafy greens. Sardines are nutritional powerhouses and contain almost every vitamin and mineral your body needs to thrive.

One 3. For example, research shows that consuming spirulina may help reduce heart disease risk factors, including high LDL bad cholesterol levels. Plus, it may help decrease blood sugar levels and markers of inflammation 32 , Eating ancient grains , including amaranth, millet, quinoa, and sorghum, has been associated with a variety of health benefits.

Unlike refined grains, ancient grains are high in a number of important nutrients, including magnesium, potassium, phosphorus, zinc, manganese, and copper 34 , Replacing refined grains and grain products like white rice, white pasta, and white bread with ancient grains and ancient grain products can significantly increase your mineral intake.

Starchy vegetables like sweet potatoes, potatoes, butternut squash, and parsnips make excellent alternatives to refined carbs like white rice and pasta. Starchy vegetables are highly nutritious and packed with fiber, as well as antioxidants, vitamins, and minerals 36 , Many people avoid starchy vegetables due to their high carb content.

However, starchy veggies provide an important source of nutrients, including minerals like potassium, magnesium, manganese, calcium, iron, and copper Tropical fruits grow in tropical or subtropical climates and include bananas, mango , pineapple, passion fruit, guava, and jackfruit In addition to being rich in antioxidants, fiber, and vitamins, many tropical fruits are excellent sources of minerals, such as potassium, manganese, copper, and magnesium Bananas, which are one of the most popular tropical fruits, are packed with a variety of minerals, including potassium, magnesium, and manganese Try adding some frozen tropical fruit to your smoothies or enjoy fresh tropical fruit in oatmeal, yogurt, or salads to increase your mineral intake, as well your intake of vitamins, fiber, and antioxidants.

Leafy greens , including spinach, kale, beet greens, arugula, endive, collard greens, watercress, and lettuces, are amongst the healthiest foods you can eat. Leafy green vegetable intake has been linked to a reduced risk of heart disease, certain cancers, diabetes, and death from all causes 43 , 44 , The best part is that green leafy vegetables can be enjoyed in many ways.

Try adding some kale to your smoothies, sautéing beet greens with your eggs, or mixing greens to create a nutrient-dense salad. Minerals are vital to your health, and maintaining optimal mineral levels is essential to feeling your best.

Try adding some, or all, of the foods on this list into your diet to increase your mineral intake, decrease your disease risk, and improve the overall quality of your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Iron is a mineral that serves important functions in your body, but many people don't get enough. Here is a list of 12 healthy iron-rich foods. 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. They also help your brain and body grow and develop. We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:. Iodine can also be found in iodised salt. All bought breads except organic in Australia are fortified with iodised salt.

You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder. Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells.

It also vital to help our immune system function effectively to fight infection. Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs. Some factors such as certain foods and drinks can affect how much iron your body absorbs.

Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions.

Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:.

Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Potassium is important for the nerves, muscles and heart to work properly.

It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content.

It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods. Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet.

A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body. Most of us are consuming far more sodium than we need.

In fact, many Australians are consuming almost double the amount required. Too much sodium can lead to high blood pressure hypertension and other health conditions. Salt is the main source of sodium in our diet.

It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.

The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period. A vitamin deficiency takes weeks or months before it will affect your health.

For instance, it would take months of no vitamin C before you developed scurvy. Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.

Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian. An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods.

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Vitamins and minerals. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamins and minerals Types of vitamins and their functions Vitamin A Vitamin B Vitamin C Vitamin C deficiency and scurvy Vitamin D Vitamin E Vitamin K Types of minerals and their functions Calcium Iodine Iron Zinc Magnesium Potassium Sodium Vitamin and mineral deficiencies and supplements Where to get help.

About vitamins and minerals Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes.

Vitamins and minerals can cause toxicity if consumed in large amounts. Types of vitamins and their functions Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts. Vitamin A Vitamin A is important because it: makes the immune system work effectively so it can fight disease and infections keeps our skin healthy supports reproduction and growth helps with vision.

Food sources of vitamin A There are different compounds with vitamin A activity in animal and plant foods.

Plant sources include: orange and yellow fruit and vegetables — such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe leafy green vegetables — such as spinach, peas and broccoli. Animal sources include: liver eggs some fortified milk and milk products with added vitamin A.

Vitamin A deficiency risks Because of the various roles that vitamin A plays in the body, deficiency can have several health effects. These include: increased risk of infections night blindness and irreversible blindness xeropthalmia excessive keratin build-up of the skin.

Vitamin B B-group vitamins help our bodies use the energy-yielding nutrients such as carbohydrates, fat and protein for fuel. Vitamin C Dietary intake of vitamin C from food and drinks is essential, because the human body cannot make this vitamin from other compounds.

Vitamin C ascorbic acid is important for many metabolic processes, including: Collagen formation — collagen is used in different ways throughout the body. Its primary role is to strengthen the skin, blood vessels and bone. The body also relies on collagen to heal wounds.

Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant. Iron absorption — the process of iron absorption is aided by vitamin C, particularly non-haem iron found in plant foods such as beans and lentils.

Infection fighting — the immune system , particularly cells called lymphocytes, requires vitamin C for proper functioning.

Other roles — vitamin C is used to produce other important substances in the body such as brain chemicals neurotransmitters.

Dietary sources of vitamin C Adults need about 45mg of vitamin C per day and any excess amount above mg is excreted. These include: fruit — oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries vegetables — particularly green vegetables such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli , cauliflower and potatoes.

Vitamin C deficiency and scurvy A severe lack of vitamin C can lead to scurvy. Factors or lifestyle issues that may increase your scurvy risk include: regularly eating unhealthy foods crash dieting — especially being on diets that exclude certain food groups being malnourished due to inadequate care very strict allergy diets having an eating disorder smoking — smokers need more vitamin C to cope with the extra stress on their body.

Scurvy symptoms The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C. If you or someone you care for is at risk, please see your doctor.

Vitamin D Vitamin D is important for strong bones, muscles and overall health. The body can only absorb small amounts of Vitamin D. Sources include: fatty fish such as salmon eggs margarine and some milks have added vitamin D. Vitamin D deficiency It is important to achieve a good peak bone mass early in life.

Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of: osteoporosis falls and bone fractures especially for older people rickets in young children — a preventable bone disease Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.

Vitamin E Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is also important for our: vision immune system skin.

Dietary sources of vitamin E Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods.

Dietary sources include: meats e. liver egg yolks leafy green vegetables — spinach, broccoli nuts and seeds — such as almonds, sunflower seeds, peanuts and hazelnuts healthy oils — such as extra virgin, sunflower, soybean unprocessed cereals and wholegrains — such as wheat germ.

Vitamin E deficiency Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis. Vitamin K Vitamin K is important for: healthy bones blood clotting and wound healing newborn babies to prevent a serious bleeding condition called haemorrhagic disease of the newborn HDN.

Dietary sources of vitamin K We get vitamin K from food and the bacteria in our gastrointestinal tract.