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Different Kinds of Minerals

Dietary minerals are required by the body to function properly. Some minerals like selenium are trace minerals, and are only required in miniscule quantities. Other minerals like calcium and potassium are required in large quantities for good health. Eating a balanced diet usually provides adequate mineral intake, but taking a multivitamin is a great insurance policy, according to the Harvard School of Public Health.

  1. Calcium

    • Calcium is the most abundant mineral present in the human body, according to the Linus Pauling Institute at Oregon State University. The main role of calcium in the body is to provide structural support for the skeletal system. Sources of calcium include foods like dairy products, beans and dark green, leafy vegetables such as spinach.

    Iron

    • Iron helps transport oxygen throughout the body. Approximately two-thirds of all iron found in the body is in hemoglobin, according to the Linus Pauling Institute. Hemoglobin is the main protein found in red blood cells that transports oxygen. Sources of iron include foods like meat, fish, poultry, lentils, cashew nut and kidney beans.

    Magnesium

    • Magnesium is involved in more than 300 metabolic reactions in the body and is crucial for energy production, according to the Linus Pauling Institute. Magnesium is found in foods like oat bran, almonds, hazelnuts, peanuts, bananas and peanuts. Many Americans may be deficient in magnesium, which may increase the risk of cardiovascular disease and immune dysfunction, according to the National Institutes of Health.

    Potassium

    • Potassium is an important electrolyte that helps muscles, nerves, kidneys, the nervous system and heart function properly. In addition, potassium is a crucial nutrient that helps with smooth muscle and skeletal muscle contraction, according to the University of Maryland Medical Center. Potassium is found mainly in fruits and vegetables. Some of the richest sources of potassium include foods like bananas, plums, orange juice, raisins, acorn squash and tomatoes, according to the Linus Pauling Institute.

    Phosphorus

    • Phosphorus is required by every cell in the body because it's a major component of all cell membranes, according to the Linus Pauling Institute. Phosphorus is the second most abundant mineral in the body just after calcium and helps the kidneys filter waste. The majority of people get enough phosphorus in their diet from foods like grains, milk and protein-rich foods, according to the University of Maryland Medical Center.

    Selenium

    • Selenium is a trace mineral that's crucial for making special antioxidant enzymes, according to Medline Plus. These enzymes help prevent cellular damage in the body and may reduce the risk of cardiovascular disease and certain types of cancer like prostate cancer. Brazil nuts are the best source of selenium with 544 micrograms per ounce, according to the Linus Pauling Institute. Other sources of selenium include fish like shrimp, crab meat, salmon and halibut.

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