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Health and Fitness

List of Minerals Your Body Needs The Most

Various minerals are found on the earth that are essential for your body and for the functioning of the brain and heart, essential minerals supplements may be required. Depending on your body’s requirements, minerals can be divided into various types. When sufficient amounts of minerals are present in the body, you can enjoy healthy bones, high levels of energy, and proper thyroid function.

Important Minerals for your Body

Here are a few minerals that are required by your body in the right amount.

  • Iron

Iron is considered to be very important for your body. It helps in carrying oxygen throughout your body. If you do not possess adequate iron in your body, you may feel tired and weak. As vitamin C-enriched food helps absorb iron, you can go for foods rich in Vitamin C. Beans, Tofu, Lentils, cashews, and broccoli contain high iron levels.

  • Magnesium

For energy and bone health, magnesium is very beneficial. The mineral supplements can provide you with the right amount of magnesium required for your body. You can be attacked with severe fatigue when you do not have adequate magnesium in your body. Studies have proved that if you are getting sufficient sleep, you remain more energetic during the daytime. Magnesium helps you in getting the appropriate amount of sleep. More than 300 enzymes can function with the help of this particular mineral. Pumpkin seeds can give you enough magnesium. It can also protect you from cramps with bonus doses of zinc. Brown rice, chicken, and oats contain huge magnesium.

  • Potassium

Blood pressure remains in control with the help of potassium. It is very important for the health of your heart and the nervous system. Bananas are a great source of potassium. Salmon, green vegetables, sweet potatoes, and green leafy vegetables contain huge amounts of potassium. Trace minerals supplements can help absorb the potassium from the food. Inside the cells, the potassium remains positively charged ions. Most of the potassium, around 90 percent, remains within the cell. Some of them can be extracellular. Only one percent of potassium remains within the blood plasma. We need to control the body’s potassium level. The aldosterone hormone plays an important role in controlling potassium levels. Other hormones like Insulin can also play a great role in controlling potassium levels.

  • Calcium

It is a popular mineral required for strong bones and is very important for kids. Obtaining calcium in early childhood can help you gain a good bone mass within 18. This can help in preventing osteoporosis which can occur later in life. Most dairy products remain very rich in calcium. Besides, spinach, beans, and other plant foods are necessary for calcium.

  • Zinc

For the proper functioning of the brain and memory, zinc plays a great role. It can help produce thyroid hormones and, therefore, be the treatment for hypothyroidism. Oysters are one of the best sources of zinc. The selenium present in oysters can help in the synthesis of thyroid hormones. Red meat, whole grains, lobsters, and poultry food contain high amounts of zinc.

  • Phosphorus

The phosphate group of chemicals includes this mineral called phosphorus. It is important for creating the structure of cell membranes, like DNA and RNA. The acid-base homeostasis regulates with the help of this mineral. Associated with calcium, phosphate plays a role in strong bones and teeth. The multi-minerals supplements can therefore include calcium as well as phosphorus.

  • Chloride

It is a mineral with extracellular fluid. Therefore, the protein channels of chloride can stay within the cell membranes. These channels situates in the lungs, pancreas, and gastrointestinal tracts.

  • Sulfur

For creating the protein structures of the body, sulfur is very important. Thiamin and biotin are vitamins that include sulfur for regulating acidity within the body. There is no requirement to intake sulfur when the protein requirements are met. Vitamin containing sulfur and dietary protein. For the antioxidant enzymes like glutathione peroxidase, amino acids and methionine are most important.

  • Sodium

Sodium requires to function many other essential functions within the body. The absorption of sodium is very important for the health of the small intestine. The excess sodium removes through the kidneys. Kidneys can reabsorb the sodium, but a very little amount, like 200 milligrams, requires in the body. 


The liquid minerals supplements can be taken when the proper minerals are not entering the body naturally. You should consume eggs, leafy vegetables, whole grain cereals, lentils, lobsters, and red meat to gain minerals in your body. The dietician or physician can guide you with the proper amount of each category of minerals. You should not overdo it on your own.

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