Minerals 101

By Will Llamas
Most of us have been learning about vitamins from an early age. By now, we can name them all, tell their functions, and even rattle off which foods are the best sources. With so much attention towards vitamins, the benefits of minerals often become overlooked. In reality, minerals are just as important for a healthy diet as vitamins. For all those who need a quick brush-up on their mineral knowledge, here’s a cheat sheet listing the ones most often required for a healthy lifestyle.

1) Calcium

When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.

2) Potassium

Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.

3) Iron

Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.

4) Zinc

Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.

5) Magnesium

Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.

This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.