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The Essential Minerals: Their Benefits and How to Get Them

The Essential Minerals: Their Benefits and How to Get Them
  • PublishedJune 27, 2024

Minerals are vital nutrients that our bodies need to function properly. Unlike macronutrients like proteins, fats, and carbohydrates, which our bodies require in large amounts, minerals are needed in smaller quantities. However, their importance cannot be overlooked. Here’s a look at some of the most essential minerals, their benefits, and how to incorporate them in your diet.


The benefits of calcium are crucial for building and maintaining strong bones and teeth. You’ve probably heard this your whole life, but what you may not know is that tt also plays a role in nerve transmission, muscle function, and blood clotting. You can find dairy in products like milk, cheese, and yogurt. Non-dairy sources include leafy green vegetables (such as kale and broccoli), almonds, tofu, and sardines.


Iron is essential for producing hemoglobin, a protein in red blood cells that transports oxygen throughout the body. It’s also necessary for energy production and immune function. The movement of oxygen throughout the body is what helps with energy production. Red meat, poultry, and fish are excellent sources of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods like lentils, beans, spinach, tofu, and fortified cereals.


Magnesium supports muscle and nerve function, helps regulate blood pressure, and is involved in over 300 biochemical reactions in the body, including protein synthesis and energy production. You can find magnesium in foods like nuts and seeds (especially pumpkin seeds), whole grains, dark chocolate, leafy green vegetables, and legumes.


Maintaining proper fluid balance is very important in this Texas heat which is why including potassium in your diet is crucial. It also supports normal nerve and muscle function, and is vital for heart health by helping to control blood pressure. Bananas are well-known for their potassium content, but other good sources include sweet potatoes, avocados, spinach, watermelon, beans, and oranges. I also recommend incorporating any of the listed fruits in your post-workout regimen to help naturally restore your potassium levels. 


Zinc is crucial for immune function, wound healing, DNA synthesis, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence. Oysters are the richest source of zinc, but you can also find it in red meat, poultry, beans, nuts, whole grains, and dairy products.


Selenium acts as an antioxidant, protecting cells from damage. It plays a role in thyroid function and has been linked to a reduced risk of certain cancers. Brazil nuts are exceptionally high in selenium. Other sources include fish, eggs, sunflower seeds, and whole grains.


Iodine is also essential for the production of thyroid hormones, which regulate metabolism, growth, and development. Iodized salt is a primary source of iodine however I recommend watching your salt intake. Other sources include seafood, dairy products, eggs, and seaweed.


Sodium also regulates the body’s fluid balance. It controls the amount of water inside and outside of the cells ensuring that the cells don’t become dehydrated or overly filled with water. It also helps with nerve function, regulates blood pressures (but too much can cause hypertension which can lead to cardiovascular disease) and it helps maintain acid-base balance which is crucial for proper function of enzymes and metabolism. The most common source of sodium is table salt but you’ll also find it in cheese & lightly salted nuts. The U.S Dietary Guidelines recommends that the average healthy adult consume approximately 2300 mg of sodium per day. That’s roughly one teaspoon of salt.

Incorporating a wide variety of these nutrient-rich foods into your diet can help ensure you’re meeting your body’s mineral needs. Who knows…you may even notice a difference in energy levels and focus. While supplements are available, obtaining minerals from food sources is generally more beneficial due to the additional nutrients and fiber that come with whole foods. Remember, balance and moderation are key to a healthy diet.

Written By
Kat Stovall

Kat was born in Dallas, Tx but is an East Texan through and through. She graduated from Rains High School went on to earn her BFA in Design Communication in 2015 and has recently began working towards her Master’s in Business Marketing. She recently moved to the Miller Grove area to lay down roots with her fiancé, son, and their pack of animals. With 12 years working in the design and marketing industry, Kat has worn many hats. This has helped her to experience first-hand the importance of branding, marketing, and having a great website to a business’ success. Her true passion is helping startups and small businesses turn their dreams into a reality. This energy and vision encouraged Kat to start her own business, De La Grove Agency, a boutique creative agency that offers branding, web design and marketing services. When she’s not working, you’ll most likely find her doing home renovations, road tripping somewhere, hunting for vintage finds or binge watching a new show.