Here you will find a list of minerals and the importance each one has on your body. You will also learn what food sources contain high amounts of specific minerals.
We’re going to sort through any confusion associated with minerals.
There are many minerals that are considered to be essential, meaning our bodies must have them.
Some minerals are described as bulk minerals and others are trace minerals. This simply means that our bodies require more of the bulk minerals and literally, trace amounts of the trace minerals.
Don’t be fooled by these small amounts because every mineral plays an important role to our health and affects our bodies in some way.
In the list of minerals below there are two sections; the “Benefits” section outlines the areas of the body the individual mineral seems to have the most impact, but please keep in mind that all minerals affect virtually every system in our bodies to some degree.
In the “Food Sources” section, the food items listed are items that contain high amounts of that particular mineral.
|BULK MINERALS||BENEFITS||FOOD SOURCES|
|Calcium||Bones, teeth, muscular growth||Dairy product, salmon with bones, almonds, brewer’s yeast|
|Magnesium||Important for enzyme activity, energy production, muscles; including heart and nervous system||Dairy products, fish, seafood, meat, wheat germ, almonds|
|Phosphorus||Bones, teeth, cell growth, metabolism||Found in most foods, asparagus, corn, bran, dairy products, eggs|
|Potassium||Nerves, muscles, maintain body’s water balance||Molasses, parsley, fish, fruit, mushrooms, pumpkin|
|Sodium||Maintain body’s water balance, muscles, nerves, stomach||Olives, miso, shrimp, celery, ham|
|Trace Minerals||Benefits||Food Sources|
|Boron||Bones, muscles, assists metabolism of calcium, phosphorus, magnesium||Apples, carrots, grapes, nuts, pears, whole grains|
|Chromium||Balance blood sugar levels, heart||Beef, brewer’s yeast, cheese, turkey, fish, whole grains|
|Copper||Works with zinc and calcium, bones, making of red blood cells||Found in many foods, almonds, avocados, barley, beans, beets, broccoli|
|Germanium||Immune system, cells, helps eliminate toxins||Broccoli, celery, milk, onions, garlic, rhubarb|
|Iodine||Mental and physical development, thyroid||Iodized salt, seafood, kelp, saltwater fish|
|Iron||Assists transportation of oxygen and carbon dioxide to cells, energy production||Eggs, fish, pumpkin seeds, liver, meat, poultry, leafy vegetables|
|Manganese||Bones, cartilage, tissue, nerves, maintains blood sugar levels, immune system||Avocados, nuts and seeds, whole grains, seaweed, pineapple|
|Molybdenum||Detoxifies body of waste products, liver, bones, kidneys||Beans, lentils, beef liver, wheat germ, tomatoes|
|Selenium||Antioxidant, immune system, heart health, thyroid||Meat, grains, brazil nuts, brewer’s yeast, broccoli, dairy products|
|Silicon||Bones, nails, hair, heart health, immune system||Alfalfa, beets, brown rice, oats, peppers|
|Sulfur||Blood, skin, resists bacteria||Brussels sprouts, cabbage, eggs, fish, garlic, kale|
|Vanadium||Bones, teeth, cell reproduction||Dill, fish, olives, radishes, snap beans, meat|
|Zinc||Immune system, nervous system, brain health||Oysters, brazil nuts, dulse, egg yolks, kelp, fish, pecans|
The above list of minerals describes minerals individually, but the great thing about minerals is that they tend to appear in a food source as a whole group because they support each other for absolute absorption.
So ideally, if we eat a well-balanced diet, we should receive all the minerals we need in the right amounts.
Well unfortunately, this is not always the case, because if we are deficient in one or more minerals, this could potentially affect absorption of other minerals leading to a deficiency in those minerals as well, soon becoming a vicious cycle.
So the best way to ensure you are getting your proper mineral intake is to test your blood regularly to ensure minerals levels are where they should be. Refer to the above list of minerals. If some levels are off, it’s best to supplement that particular mineral, please be sure to follow the advice of your medical advisor.
Another factor to consider is the food we eat. As mentioned earlier, eating a well-balanced diet should provide us with all the minerals we need in the right amounts, well that would be great if all food was equal.
The nutritional content in our food varies greatly due to; how it’s grown, where it’s grown, when it was picked, how it was shipped and how it was prepared. These factors determine the actual amount of minerals in a food source.
One solution would be to select organic foods that have been exposed to little, if any, harmful chemicals during its’ growing stage. This way we know we’re eating food with a high nutritional value.
Right… well yes in a way, because the preparation of food also plays a large role. When food is overcooked, its' nutritional content can be completely depleted. Suddenly, this food isn't as healthy as we hoped. Therefore, it seems the best way to receive the nutritional benefits we're after, is to eat organic food that is raw, steamed or lightly sautéed.
Another sure way to receive the essential minerals in proper amounts would be to supplement with a good multi-vitamin/mineral supplement, this way we receive all the benefits of vitamins and minerals. For a complete list of vitamins click here.
If you decide to supplement, it’s important to note that you must select pure vitamins, also known as natural or whole food supplements, because these supplements are derived from actual food sources, instead of being manufactured from chemicals.
It’s very hard for your body to absorb supplements derived from chemicals, you’ll just end up with expensive urine, so be sure to select pure vitamins for absolute absorption.
This list of minerals, their benefits and food sources is important to understand because minerals are essential to healthy living.
I highly recommend the following books, they are loaded with fantastic information regarding supplementation and good health.
"When dinosaurs roamed the earth 70 million years ago, they likely walked on soil abundant with minerals. Plants and fruits likely contained at least 77 minerals, which became water-soluble as they transmuted through the root system to become part of a luscious, succulent, vibrant and life-sustaining source of food. Plant-derived minerals have been encapsulated in the earth as a pure food since that time."
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