Just like the macronutrients, vitamins, and water, minerals are an essential portion of our diet. Minerals are the inorganic elements that make up 4% of our body weight and serve a variety of purposes. They can be classified as major minerals (>100 mg/day) or trace minerals (<100 mg/day).
Major Minerals
Calcium (Ca)
Calcium is the mineral that is a main component of our bones and teeth. It is found in milk, dairy products, and green leafy vegetables.
Phosphorus (P)
Phosphorus also takes part in formation of our bones and teeth and metabolism of macronutrients. This mineral is most common in milk, meats, cereals, and nuts.
Sodium (Na)
Sodium is an electrolyte, a compound that maintains fluid balance, that works with potassium. The main source of sodium in our diets is table salt.
Potassium (K)
Potassium is also an electrolyte that works with sodium to maintain the cellular fluid balance. Its most common sources are fruits and vegetables.
Chloride (Cl)
Chloride is another mineral that is part of the fluid-balancing system. The main source of chloride is table salt.
Magnesium (Mg)
Magnesium, which is part of body tissues and metabolic processes, is mainly found in green leafy vegetables, legumes, and nuts.
Trace Minerals
Iron makes up a significant portion of our blood, which delivers blood to body tissues. The best sources of iron are meats and enriched grain products.
