Which minerals our body needs and in which foods can be found?

Most minerals can be found in our body and each of them has an important role to play.

For example, they affect the work of vitamins, we need to form enzymes, hormones, hemoglobin, etc.

Many health problems arise due to the lack of certain minerals in our body, so in order to avoid that, read what minerals do you need, why and in which foods you can find.

This list is also suitable for vegetarians.


1. Calcium

This indispensable mineral is responsible for bones, healthy teeth, proper function of the muscles, the nervous system, and the heart. When we have a shortage of it, our bones become weak, and the wrists swell.

Calcium is found in green vegetables, mango, almonds, walnuts, cauliflower, cabbage, carrots, sunflower seeds, and others.

2. Magnesium

Magnesium ensures the effective functioning of the nerves and muscles. It is responsible for blood sugar to turn it into energy and help our body burn fat. It also has an anti-stress impact.

When the body has a deficiency of magnesium, there are opportunities for dehydration, muscle cramps, loss of appetite and sleep disturbance. It can be found in whole grains of wheat, almonds, seeds, dark green vegetables, potatoes, banana, dried fruits and others.

3. Potassium

This important mineral maintains a proper balance between fluids and electrolytes in the body. Potassium also regulates cardiac pressure.

Signs that indicate that you have a deficiency can be obesity and increased blood pressure. Part of the food that contains: peas, vegetables with green leaves, potatoes, dried apricots, avocados, mushrooms, banana, melon, tomatoes, pumpkin and peaches.

4. Phosphorus

Phosphorus is responsible for strong teeth, bones, muscles and nerve impulses. It is also very important for the proper function of the heart and kidneys.

If you suffer from a deficiency of this mineral, it can cause a loss of strength generally in the body, pain in the joints, bones and muscles. You can find it in whole grains of cereals, vegetables, fruits, hazelnuts and other seeds.

5. Iodine

Two thirds of iodine are located in the thyroid gland, where it regulates its functioning. It helps burn fat, stimulates growth, circulation and mental functioning. In addition, iodine keeps healthy teeth, nails, hair and skin.

When the body has a deficiency of this mineral, its weight increases and it loses energy, and there is a possibility for insomnia.

Cereals, tomatoes, strawberries and blueberries are just some of the foods that contain iodine. Usually, iodine is added to the salt we use.

6. Iron

Iron is a very important element because it is necessary for the body for the blood. Most of the iron in the body is in hemoglobin, and its deficiency can lead to anemia, hair loss, pale and rough skin, problems with concentration, and many other problems that may occur.

You can import it with raisins, blueberries, apricots, cherries, blackberries, bananas, spinach, broccoli, peas, walnuts, seeds and other green vegetables and legumes.

7. Zinc

Zinc is responsible for more than 300 chemical reactions in our brain. When you do not consume enough, white spots can appear on the nails. And to prevent his deficiency, eat pumpkin seeds, spinach, mushrooms and peas.

8. Selenium

It plays a role in the immune system and thyroid function. If you do not eat meat, it is advisable to eat Brazilian nuts once a week because they are the best source of selenium, but do not overdo it.

Excessive consumption of Brazilian walnuts can cause adverse effects, and apart from them, selenium is also found in walnuts and grains of cereals.

9. Chrome

This mineral plays an important role in metabolism and carbohydrates. Cocoa beans are rich in it, but it will probably be enough if you eat more vegetables and consume herbs.

10. Fluorine

It strengthens the bones and protects teeth from decay. The disadvantage of it may cause a weak vision, spinal curvature, and infection opportunities. However, problems may arise if consumed excessively.

You can find it in asparagus, avocado, pickles, beans, plums, cabbage, carrots, cucumber, sunflower seeds, garlic, spinach and tomatoes.