Mineral symbols for nutritional diet
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Live Healthy and Eat Well

Minerals are elements in the earth and food that are required for our bodies to develop and function correctly. Just like vitamins, the body uses minerals to perform various functions from building strong bones to transmitting nerve pulses. In some cases, minerals are used to make hormones or maintain a normal heartbeat.

In most cases you only require trace elements of minerals for your body and you can get them from your diet.

Combining vitamins will help in the absorption of minerals, you could have a lack of a vitamin rather than a low mineral intake.


This helps to build and protect your bones and teeth. Can also assist to regulate many of the important bodily functions.

Great sources for calcium

  • Yogurt, cheese, milk
  • Tofu, sardines, salmon
  • Leafy green vegetables
  • Fortified juices


This is essential for playing a role in digestion. It balances the fluids in your body.

Biggest sources for chloride

  • Sodium chloride (salt)
  • Soy sauce
  • Processed food


It can help to keep normal blood glucose levels by improving how the body handles insulin. 

Best sources for chromium

  • Meat, fish
  • Poultry, eggs
  • Potatoes
  • Nuts


Helps to make red blood cells. Plays an important role in the immune system.

Preferred sources for copper

  • Liver, shellfish
  • Nuts, seeds
  • Whole grains
  • Beans, prunes
  • Cocoa


Encourages strong bone formation and reduces cavities from starting or worsening.

Leading sources for fluoride

  • Marine fish
  • Fluoridated water
  • Fluoridated toothpaste


Can help to set body temperature and influences nerve and muscle function and growth.

Main sources for iodine

  • Seafood
  • Iodised salt
  • Processed food


Assists red blood cells to carry oxygen throughout the body. Needed for making amino acids. Iron is best absorbed with Vitamin C

Ideal sources for iron

  • Red meat
  • Poultry, eggs
  • Fruits, green vegetables
  • Fortified bread


This works with calcium to maintain blood pressure and strengthen your bones.

Major sources for magnesium

  • Green vegetables
  • Legumes, seeds
  • Cashews
  • Wheat bread


This helps to metabolise amino acids, cholesterol and carbohydrates.

Primary sources for manganese

  • Fish
  • Nuts, legumes
  • Whole grains
  • Tea


Can help to ward off neurological damage, especially in infants.

Central sources for molybdenum

  • Legumes, nuts
  • Grain products
  • Milk


Will help to convert food into energy. Assists to transfer nutrients in and out of cells.

Popular sources for phosphorus

  • Dairy products
  • Meat, fish, poultry
  • Green peas, broccoli
  • Potatoes, almonds


Can help to maintain a steady heartbeat, been known to lower blood pressure.

Excellent sources for potassium

  • Potatoes, Sweet potatoes
  • Avocados, bananas
  • Meat, milk
  • Almonds, pistachios


Helps to regulate thyroid hormone activity. Neutralises unstable molecules that damage cells.

Good sources for selenium

  • Organ meats
  • Seafood
  • Walnuts
  • Grain products


This will help to send nerve impulses and impacts blood pressure in the body.

Some sources for sodium

  • Salt
  • Processed foods
  • Sauces
  • Most foods

Sulphur (Sulfur)

This is required for healthy hair, nails and skin. Shapes and stabilises some protein structures.

Principal sources for sulphur

  • Protein rich foods
  • Meat, fish, poultry
  • Legumes, nuts


Is needed for the immune system and wound healing. May delay the progression of age-related degeneration.

Top sources for zinc

  • Read mead, poultry
  • Oysters, some seafood
  • Beans, nuts

Minerals the strength of life

The saying is “We are what we eat” – as food is the raw material that goes into our bodies. Chemicals are the building blocks of matter, and everything is a chemical. So you could say that we are a large bag of chemicals.

Natural does not always equate to safe | Synthetic does not always equal danger

It’s time to be conscious on your quest to get healthy!

Are you getting enough of the right minerals to stay in optimal wellbeing?

By Johan

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  10. I find it interesting that you can find some minerals in processed foods. Although I only eat processed foods in hurricane season (canned food), since electricity may get cut off for days and we cannot store fresh food for long, it is good to know that I can find some minerals in there. I am also glad to see that I eat all the (plant-based) foods you list for each mineral. This is a great list to refer back to.

    1. Sometimes they add minerals and other micronutrients into processed food because of the low nutritional value from them. It is still healthier to eat unprocessed foods but sometimes it’s okay to eat a little unhealthy every now and then.

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