MINERAL List
Calcium
Benefits: Strong bones. Keeps muscle movement, nerve function, hormone function and enzyme activity at their peak.
Food sources: Kale, broccoli, Chinese cabbage. Fortified foods such as cereals, fruit juices, soy and rice milks, tofu.
Supplements: Consider supplementation in a plant-based diet.
Phosphorus
Benefits: Healthy bones and teeth as well as genetic information. Energy production.
Food Sources: Grains (brown rice, bread, oatmeal), nuts, seeds, legumes, potatoes and asparagus.
Supplements: Supplementation is typically not needed.
https://ods.od.nih.gov/factsheets/Phosphorus-Consumer/
Magnesium
Benefits: Muscle and nerve function, Regulation of blood sugar levels and blood pressure.
Food Sources: Legumes, nuts, seeds, whole grains, spinach, fortified cereals.
Supplements: Available in multivitamins.
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
Sodium
Benefits: Maintain the balance of fluids in our bodies.
Food Sources: Table salt. Most excessive intake comes from prepackaged and prepared foods.
Supplements: Supplementation is typically not needed. Consume less than 2,300 mg daily.
https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
Potassium
Benefits: Kidney, heart, muscle and nerve function.
Food Sources: Dried apricots, prunes, raisins, bananas, oranges, acorn squash, potatoes, spinach, tomatoes, broccoli, lentils, kidney beans, soybeans, nuts. Also in salt substitutes.
Supplements: Supplementation is typically not needed.
https://ods.od.nih.gov/factsheets/Potassium-Consumer/
Chloride
Benefits: Regulation of fluid balance in our bodies.
Food Sources: Table salt and sea salt as sodium chloride. Salt substitutes. Celery, tomatoes, lettuce and seaweed.
Supplements: Supplementation is typically not needed.
https://www.verywellfit.com/chloride-requirements-and-dietary-sources-2507033
Sulfur
Benefits: Making amino acids.
Food Sources: Nuts, seeds, grains, garlic, leeks, onions, scallions, shallots, broccoli, cauliflower, green leafy vegetables.
Supplements: Supplementation is typically not needed.
Additional notes: Some people mistakenly believe that if they are allergic to sulfa drugs, they are also allergic to sulfur. This is not true. People who are allergic to sulfa are allergic to the sulfonamide component in certain medications. This is completely different than sulfur.
https://www.webmd.com/vitamins/ai/ingredientmono-1527/sulfur
https://www.webmd.com/diet/foods-high-in-sulfur
Iron
Benefits: Making hemoglobin and myoglobin.
Food Sources: Iron-fortified cereals and breads, white beans, lentils, spinach, kidney beans, peas, nuts, tofu, tempeh, dried fruits and raisins. Blackstrap molasses.
Supplements: Consider supplementation in a plant-based diet.
Iodine
Benefits: Thyroid function. Bone and brain development in a growing fetus.
Food Sources: Seaweed, kelp, nori, kombu, wakame, strawberries, potatoes, green beans, bananas, prunes, cranberries, corn, navy beans and lima beans. Iodine is also found in iodized salt.
Supplements: Consider supplementation in a plant-based diet.
Zinc
Benefits: Promotes a healthy immune system. Growth and development in pregnancy and childhood. Wound healing.
Food Sources: Beans, nuts, whole grains and fortified cereals.
Supplements: Possibly consider supplementation in a plant-based diet.
Manganese
Benefits: Energy, bone health, reproductive health, blood clotting and maintaining a healthy immune system.
Food Sources: Whole grains, hazelnuts, pecans, legumes, green leafy vegetables, pineapple, blueberries, tea, and spices like black pepper.
Supplements: Supplementation is typically not needed.
https://ods.od.nih.gov/factsheets/Manganese-Consumer/
Copper
Benefits: Energy. Health of connective tissue like cartilage, the nervous system, and the immune system. Brain development.
Food Sources: Cashews, sesame and sunflower seeds, chocolate, wheat-bran cereals, whole-grain products, potatoes, mushrooms, avocados, chickpeas and tofu.
Supplements: Supplementation is typically not needed.
https://ods.od.nih.gov/factsheets/Copper-Consumer/
Cobalt
Benefits: Important part of B12, red blood cell production, and immune function.
Food Sources: Cabbage, lettuce, spinach, kale, figs, raisins, apricots, prunes and dates.
Supplements: Supplementation is typically not needed.
https://www.netmeds.com/health-library/post/cobalt-functions-food-sources-deficiency-and-toxicity
Fluoride
Benefits: Prevents dental cavities.
Food Sources: Fluoridated water, toothpaste.
Supplements: Supplementation is typically not needed.
https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/
Selenium
Benefits: Reproduction, thyroid gland function, DNA production.
Food Sources: Breads, cereals, some fruits and vegetables depending on the soil that they were grown in.
Supplements: Supplementation is typically not needed.