Essential Minerals: Functions and Sources

While essential minerals may not receive as much attention as macronutrients such as carbohydrates and proteins, they play a crucial role in maintaining overall health and well-being by facilitating essential functions and processes within the body. For instance, magnesium aids in naturally converting food into energy. Additionally, minerals are essential for both physical and mental health, as certain minerals support normal brain function. For example, iron contributes to normal cognitive function.

7 essential minerals

Calcium

Function: One of calcium's primary functions is to form and keep our bones and teeth strong. In fact, 99% is stored in our bones and teeth.

Sources: Seeds, cheese, yogurt, leafy greens, tofu.

Magnesium

Function: Magnesium plays a role in over 300 enzyme reactions in the human body. Its functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.

Sources: Dark chocolate, pumpkin seeds, fatty fish, legumes, nuts, whole grains.

Potassium

Function: Potassium is a type of electrolyte which helps your nerves to function and muscles to contract.

Sources: Bananas, potatoes, spinach, beets, beans, yams.

Iron

Function: Iron is essential in making red blood cells, which carry oxygen around the body. A deficiency can lead to anaemia.

Sources: Liver, red meat, beans, nuts, dried fruit, tofu, dark leafy greens.

Iodine

Function: Helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.

Sources: Seaweed, fish, shellfish, table salts labelled “iodised”, eggs, chicken.

Zinc

Function: Zinc is needed for the body's defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.

Sources: Oysters, crab, beef, pork, chickpeas, seeds.