Essential minerals library
Calcium
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Major Minerals
The major mineral group is used and stored in large quantities within our bodies.
Trace Minerals
The trace mineral group is just as vital to our health as the major minerals but we don't need large amounts.
The 16 Essentials
Calcium
Calcium
Calcium builds bones and teeth; activates enzymes throughout the body; helps regulate blood pressure; and helps muscles to contract, nerves to send messages, and blood to clot.
| Calcium Rich Foods |
| Dairy products |
| Eggs |
| Fish |
| Green leafy vegetables |
| Nuts |
| Seeds |
| Tofu |
| Thyme |
| Oregano |
| Dill |
| Cinnamon |
sodium
Sodium
Sodium balances fluids in the body, helps send nerve impulses, and helps make muscles contract.
| Sodium Rich Foods |
| Seaweed |
| Milk |
| Spinach |
Chromium
Chromium
Chromium helps maintain normal blood sugar levels and helps cells draw energy from blood sugar.
| Chromium Rich Foods |
| Broccoli |
| Grape Juice |
| Meat |
| Whole grains |
Manganese
Manganese
Manganese helps form bones and helps metabolize amino acids, cholesterol, and carbohydrates.
| Manganese Rich Foods |
| Grains |
| Legumes |
| Seeds |
| Nuts |
| Leafy greens |
| Tea |
| Coffee |
Chlorine
Chlorine
Chlorine is needed for production of hydrochloric acid in the stomach and in cellular pump functions.
| Chlorine Rich Foods |
| Table salt |
Phosphorus
Phospohorus
Phosphorus’ main functions is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats as well. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy.
| Phosphorus Rich Foods |
| Red meat |
| Dairy foods |
| Seafood |
| Poultry |
| Bread |
| Rice |
| Oats |
Copper
Copper
Copper assists with metabolizing fuel, making red blood cells, regulating neurotransmitters, and mopping up free radicals.
| Copper Rich Foods |
| Liver |
| Seafood |
| Oysters |
| Nuts |
| Seeds |
| Whole grains |
| Legumes |
Molybdenum
Molybdenum
Molybdenum activates several enzymes that break down toxins and prevents the buildup of harmful sulfites in the body.
Molybdenum Rich Foods |
Legumes |
Whole grains |
Nuts |
Potassium
Potassium
Potassium balances fluids in the body, helps to maintain a steady heartbeat and to make muscles contract, and may benefit bones and blood pressure.
| Potassium Rich Foods |
| Sweet Potato |
| Potato |
| Tomato |
| Beans |
| Lentils |
| Dairy products |
| Seafood |
| Banana |
| Prunes |
| Carrot |
| Orange |
Sulfur
Sulfur
Sulfur is a mineral involved in many important processes in your body, including the making and repairing of DNA. Sulfur also assists your body to metabolize food and contributes to the health of your skin, tendons, and ligaments.
| Sulfur Rich Foods |
| Meat |
| Poultry |
| Seafood |
| Legunes |
| Nuts |
| Seeds |
| Aspargus |
| Broccoli |
Iron
Iron
Iron helps make hemoglobin (the oxygen-carrying chemical in the body's red blood cells) and myoglobin (a protein in muscle cells). Iron is essential for activating certain enzymes and for making amino acids, collagen, neurotransmitters, and hormones.
Iron Rich Foods |
Meat |
Seafood |
Nuts |
Beans |
Dark chocolate |
Selenium
Selenium
Selenium is an essential micronutrient to human life, as it is required for the synthesis of the 21st amino acid selenocysteine, the defining feature of 25 selenoproteins identified in humans. Selenoproteins are recognized as crucial for antioxidant response, as well as for immune system and thyroid hormone regulation and heavy metal detoxification.
| Selenium Rich Foods |
| Brazil nuts |
| Seafood |
| Organ meats |
| Meat |
| Grains |
| Dairy products |
| Eggs |
Magnesium
Magnesium
Magnesium, like calcium, builds bones and teeth. It also helps to regulate blood pressure and blood sugar and enables muscles to contract, nerves to send messages, blood to clot, and enzymes to work.
| Magnesium Rich Foods |
| Spinach |
| Legumes |
| Nuts |
| Seeds |
| Whole grains |
| Avocado |
Cobalt
Cobalt
Cobalt is a fundamental part of vitamin B12 and therefore essential for the function of cells. It is also involved in the production of red blood cells and the production of antibacterial and antiviral compounds that prevent infections. Because bacteria are required to synthesize the vitamin B12, cobalt is usually considered part of vitamin B12.
| Cobalt Rich Foods |
| Leafy greens |
| Dried fruits |
| Seafood |
| Nuts |
Iodine
Iodine
Iodine is a trace element used in the synthesis of thyroid hormones, which control many functions in the body including growth and development.
| Iodine Rich Foods |
| Seaweed |
| Seafood |
| Grains |
| Eggs |
| Iodised salt |
Zinc
Zinc
Zinc helps blood clot, helps make proteins and DNA, bolsters the immune system, and helps with wound healing and cell division.
| Zinc Rich Foods |
| Oysters |
| Red meat |
| Dairy products |
| Poultry |
| Nuts |
| Whole grains |
| Legumes |
Calcium
Calcium
Calcium builds bones and teeth; activates enzymes throughout the body; helps regulate blood pressure; and helps muscles to contract, nerves to send messages, and blood to clot.
| Calcium Rich Foods |
| Dairy products |
| Eggs |
| Fish |
| Green leafy vegetables |
| Nuts |
| Seeds |
| Tofu |
| Thyme |
| Oregano |
| Dill |
| Cinnamon |
Potassium
Potassium
Potassium balances fluids in the body, helps to maintain a steady heartbeat and to make muscles contract, and may benefit bones and blood pressure.
| Potassium Rich Foods |
| Sweet Potato |
| Potato |
| Tomato |
| Beans |
| Lentils |
| Dairy products |
| Seafood |
| Banana |
| Prunes |
| Carrot |
| Orange |
sodium
Sodium
Sodium balances fluids in the body, helps send nerve impulses, and helps make muscles contract.
| Sodium Rich Foods |
| Seaweed |
| Milk |
| Spinach |
Sulfur
Sulfur
Sulfur is a mineral involved in many important processes in your body, including the making and repairing of DNA. Sulfur also assists your body to metabolize food and contributes to the health of your skin, tendons, and ligaments.
| Sulfur Rich Foods |
| Meat |
| Poultry |
| Seafood |
| Legunes |
| Nuts |
| Seeds |
| Aspargus |
| Broccoli |
Chromium
Chromium
Chromium helps maintain normal blood sugar levels and helps cells draw energy from blood sugar.
| Chromium Rich Foods |
| Broccoli |
| Grape Juice |
| Meat |
| Whole grains |
Iron
Iron
Iron helps make hemoglobin (the oxygen-carrying chemical in the body's red blood cells) and myoglobin (a protein in muscle cells). Iron is essential for activating certain enzymes and for making amino acids, collagen, neurotransmitters, and hormones.
Iron Rich Foods |
Meat |
Seafood |
Nuts |
Beans |
Dark chocolate |
Manganese
Manganese
Manganese helps form bones and helps metabolize amino acids, cholesterol, and carbohydrates.
| Manganese Rich Foods |
| Grains |
| Legumes |
| Seeds |
| Nuts |
| Leafy greens |
| Tea |
| Coffee |
Selenium
Selenium
Selenium is an essential micronutrient to human life, as it is required for the synthesis of the 21st amino acid selenocysteine, the defining feature of 25 selenoproteins identified in humans. Selenoproteins are recognized as crucial for antioxidant response, as well as for immune system and thyroid hormone regulation and heavy metal detoxification.
| Selenium Rich Foods |
| Brazil nuts |
| Seafood |
| Organ meats |
| Meat |
| Grains |
| Dairy products |
| Eggs |
Chlorine
Chlorine
Chlorine is needed for production of hydrochloric acid in the stomach and in cellular pump functions.
| Chlorine Rich Foods |
| Table salt |
Magnesium
Magnesium
Magnesium, like calcium, builds bones and teeth. It also helps to regulate blood pressure and blood sugar and enables muscles to contract, nerves to send messages, blood to clot, and enzymes to work.
| Magnesium Rich Foods |
| Spinach |
| Legumes |
| Nuts |
| Seeds |
| Whole grains |
| Avocado |
Phosphorus
Phospohorus
Phosphorus’ main functions is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats as well. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy.
| Phosphorus Rich Foods |
| Red meat |
| Dairy foods |
| Seafood |
| Poultry |
| Bread |
| Rice |
| Oats |
Cobalt
Cobalt
Cobalt is a fundamental part of vitamin B12 and therefore essential for the function of cells. It is also involved in the production of red blood cells and the production of antibacterial and antiviral compounds that prevent infections. Because bacteria are required to synthesize the vitamin B12, cobalt is usually considered part of vitamin B12.
| Cobalt Rich Foods |
| Leafy greens |
| Dried fruits |
| Seafood |
| Nuts |
Copper
Copper
Copper assists with metabolizing fuel, making red blood cells, regulating neurotransmitters, and mopping up free radicals.
| Copper Rich Foods |
| Liver |
| Seafood |
| Oysters |
| Nuts |
| Seeds |
| Whole grains |
| Legumes |
Iodine
Iodine
Iodine is a trace element used in the synthesis of thyroid hormones, which control many functions in the body including growth and development.
| Iodine Rich Foods |
| Seaweed |
| Seafood |
| Grains |
| Eggs |
| Iodised salt |
Molybdenum
Molybdenum
Molybdenum activates several enzymes that break down toxins and prevents the buildup of harmful sulfites in the body.
Molybdenum Rich Foods |
Legumes |
Whole grains |
Nuts |
Zinc
Zinc
Zinc helps blood clot, helps make proteins and DNA, bolsters the immune system, and helps with wound healing and cell division.
| Zinc Rich Foods |
| Oysters |
| Red meat |
| Dairy products |
| Poultry |
| Nuts |
| Whole grains |
| Legumes |