The Little Guide to Your Essential Minerals


Your Macronutrients consist of proteins, carbohydrates, fats (and alcohol). Vitamins and minerals make up your Micronutrients. Minerals are substances needed in your body for growth and health. There are two types of minerals- macrominerals and trace minerals. See below table to get a better understanding of what each mineral is good for in your body and what the food sources are.

*Macrominerals are needed in a large amount in the body and include calcium, phosphorus, magnesium, sodium, potassium and chloride. Trace minerals are also needed but in a lot smaller amounts.


Table 1. Mineral, type, benefits and food source.






Trace Mineral

Building block in our bones and muscles & prevents bone loss.

Aids in improving cognitive functions.

Leafy greens, Legumes, Apples, Carrots, Grapes, Nuts, Pears, Whole grains.



Support strong bones, teeth and gums.

Required for transmission of nerve signals for proper muscle contraction

Aids vascular contraction for a normal heartbeat (helping prevent cardiovascular disease).

Prevent blood clotting and lowers cholesterol.

Milk products, yogurt, cheese, fermented soy products, oats, fortified grains, dried figs, apricots, prunes, almonds, brazil nuts, sesame seeds, salmon, sardines, green leafy vegetables, spinach. broccoli, kale, asparagus, cabbage, kelp and watercress.


Trace mineral

Stabilize blood sugar and cholesterol levels.

Aids in maintaining a healthy weight & weight loss assistance.

Important for diabetics due to its positive effect on glucose metabolism.

Assists glucose into your cells for your energy needs.

brewer's yeast, brown rice, cheese, meat, whole grains, potatoes with the skins, dried beans, broccoli and vegetables.


Trace mineral

Metabolizes iron

Produces hemoglobin which transports oxygen and works with iron to make red blood cells.

Required for healthy nerves and joints, skin and hair.

Has antioxidant properties.

Liver, oysters, salmon, pinto beans, lentils, fermented soy products, barley, beets, mixed nuts, pecans, radishes, raisin, cherries, cocoa, legumes, whole grains, seeds, peas, artichokes, avocados, radishes, garlic, mushrooms, potato, tomato, banana, prune and leafy vegetables.


 Trace mineral

Helps in healthy functioning of the immune system

Assists the body to detoxify toxins.

Aids pain relief and wound healing.

wheat, bran, legumes, vegetables, tomato juice, broccoli, celery, garlic, onions, shitake mushrooms, rhubarb, sauerkraut, aloe vera, comfrey, chlorella, ginseng, suma and milk.


 Trace mineral

Produces thyroid hormones that control metabolic rate, body temperature and normal thyroid function.

Seafood, kelp, Iodized salt, dairy products and vegetables grown in iodine-rich soil.


 Trace mineral

Produce hemoglobin and myoglobin which transport oxygen to every red blood cell and muscles.

Rebuilds red blood cells.

Important for energy.

A deficiency may cause anemia.

Beef, liver, eggs, oysters, fish, poultry, green leafy vegetable, broccoli, whole grains, wheat germ and bran, kidney beans, prunes, raisins, sunflower seeds, pumpkin seeds, cashews, peanuts, baked potato with skin and molasses.



Anti-stress mineral relaxes the muscles and helps with heart rhythm.

Promotes normal blood pressure and nerve function.

Assists in protein synthesis, energy production and bone strength.

Aids in a healthy immune system.

Green vegetables, legumes, nuts, seeds, whole grains and seafood


 Trace mineral

Important for building healthy bones and the metabolism of enzymes in the cells.

Regulates blood sugar levels and aids in protein and amino acid digestion and utilization.

An antioxidant and aids in a healthy immune system

Nut seeds, almonds, hazelnuts, whole wheat and grains, brown rice, oats, figs, strawberries, blackberries, raspberries, grapes, pineapple, kiwi, garlic, beet root, peas, green beans, green vegetables, lettuce, spinach, watercress, mustard greens, cloves, turmeric, leeks, cucumber, carrots, peppermint, coconuts, molasses and bananas


 Trace mineral

Production of a number of enzymes.

  Molybdenum is an antioxidant.

Aids in metabolizing carbohydrates, production of uric acid and normal cell function.

Specific functions and interactions in the body are not well understood.

Legumes, peas, whole grains, nuts, beans, dark green leafy vegetables and beef liver.



Abundant in every cell of the body is the main structural competent of bones & teeth.

Central in the production of cell energy & growth.

Helps synthesize protein for growth, maintenance, and repair.

Meats, fish, poultry, eggs, dairy products, dried fruit, garlic, legumes, nuts, seeds and whole grains



Plays a key role maintaining fluid balance and interacts with sodium.

Control blood pressure & cell function.

Potassium is an electrolyte which conducts electricity in the body and the utilization of energy

Aids in muscle contractions.

Salmon, tuna, cod, bananas, potatoes, tomatoes, tomato juice, lima beans, avocados, citrus fruits, almonds, vegetables, leafy greens, whole grains, garlic, meat and dairy products.


 Trace mineral

A significant antioxidant and cancer prevention mineral.

Works with vitamin E to prevent free radical damage.

Brewer's yeast, wheat germ, brown rice, whole grains, brazil nuts, broccoli, garlic, onions, salmon, seafood, tuna, chicken and organ meats

Silicon (Silica) 


Bone health and connective tissues formation.

Giving strength to body tissues, hair, nails, tendons, cartilage, arteries and skin.

Alfalfa, beets, lettuce, cucumbers, onions, bell peppers, soybeans, leafy green vegetables, in the herbs horsetail, oatstraw comfrey, and nettles, and the hulls of whole wheat, oats, and brown rice.



Aids the body in collagen formation.

Resist bacteria.

Cleanses the blood and protects the protoplasm of cells.

Aids in health of hair, skin, and nails.

Fish, poultry, meat, milk, eggs, legumes, brussels sprouts, cabbage, garlic, onions, turnips, kale, dried beans and wheat germ.


 Trace mineral

Involved in blood sugar metabolism.

Aids cardiovascular function

Promotes cholesterol reduction synthesis.

whole grains, carrots, cabbage, dill weed, mushrooms, olives, radishes, snap beans, parsley, black pepper, fish and shellfish.


 Trace mineral

Aids the immune system to fight off damage from free radicals, infections, colds, and the flu.

Supports good prostate and reproductive health

Oyster, shell fish, sardines, kelp, meats, liver, lamb, chicken, eggs, whole grains, brown rice, oatmeal, bran flakes, brewer's yeast, pumpkin, squash and sunflower seeds, pecans, cashews, mushrooms, legumes, soybeans, and lima beans.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical and nutritional questions and before making changes in their diet or training.


Where I get my sports supplements from to supplement my healthy, active lifestyle:

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Camilla xx


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