The importance of a good diet is based on providing our body with the necessary nutrients for its optimal functioning, vitamins are important, but minerals are also essential when it comes to providing our body with what is necessary to perform its functions correctly, in this This article will tell you about the minerals that you should consume so that your body remains healthy.

Minerals that you should consume for your body to stay healthy

Minerals help the proper functioning of coenzymes and enzymes , help to strengthen bones and maintain blood cells, in many cases they activate vitamins so that they can be assimilated by the body, thus achieving the expected benefit, so that your body to stay in proper working order, it is necessary that you consume the following minerals.

1. Iron

The most important role of iron is to form hemoglobin and increase the number of red blood cells in the body. This helps in proper blood circulation and oxygenation. Basically, iron helps oxygen to travel through every organ in the body. A lot of iron should be included in your daily diet to prevent anemia and loss of blood cells. Foods rich in iron are chicken, oysters, raisins, chickpeas, and pumpkin seeds.

2. Calcium

Maintains bones, teeth, blood clotting, prevents osteoporosis and high blood pressure, is found in dairy products, such as milk, cheese and yogurt. But if you don’t drink milk, there are many other foods that contain calcium and fortified cereals, green vegetables, nuts, sardines, anchovies, tofu.

Calcium supplements are one of the most popular dietary supplements and may be recommended for some people, especially postmenopausal women. But it’s important to speak with your doctor, as elevated levels can cause problems such as painful kidney stones.

The supplements are not recommended for people with some medical conditions, and they can also interact with some medications.

3. Zinc

Zinc is the most important mineral when it comes to ensuring a strong immune system. Its basic purpose is to immunize the body against infections, eczema, prostate disorders, and even night blindness. Zinc strengthens our body to heal wounds and fight diseases. The zinc deficiency can not only lead to a deficient immune system but also to poor sperm quality. Foods rich in zinc are yogurt, oatmeal, chicken breasts, cashews, chickpeas, almonds, and beans.

4. Potassium

Potassium is necessary for normal nervous system function, muscle contraction, and can have a profound effect on your health. Adequate potassium levels are also extremely important in maintaining a normal heart rate, and a deficiency or excess of this mineral can result in life-threatening arrhythmias or respiratory failure.

Potassium is found in the fluid within your cells, making it essential for normal fluid balance throughout the body. Potassium can also counteract the impact of sodium on blood pressure. A high or low potassium level can cause problems.

A low level of potassium (hypokalemia) can lead to dangerous arrhythmias, and generally requires potassium intervention in the ICU if the levels are very low. An elevated potassium level (hyperkalemia) can also cause abnormal heart rhythms.

Foods high in potassium include fruits and vegetables (such as bananas and potatoes), as well as legumes, milk, nuts, and meats. You may be able to find potassium supplements, but don’t take them without talking to your doctor first.

With kidney disease, it may be necessary to monitor potassium levels and establish a low potassium diet.

5. Sodium

Sodium works together with chloride to maintain fluid balance outside of cells. Sodium intake is important for regulating blood pressure. Sodium deficiency is rare, and in fact, consuming too much sodium is a much more widespread problem. Consuming too much sodium can raise blood pressure in some people.

Sodium is found along with chloride in table salt and is naturally found in small amounts in a variety of foods. But, most of the sodium comes from processed foods that contain salt or preservatives made with sodium.

6. Magnesium

Magnesium is necessary for the biochemical functions that control many actions in your body, including proper muscle contractions and nerve impulses. It is also necessary for the control of blood sugar, the regulation of blood pressure and the maintenance of healthy and strong bones.

The magnesium deficiency is rare, but certain medical conditions can predispose a person to low levels. Gastrointestinal conditions such as Crohn’s disease and celiac disease, alcohol abuse, and diabetes can all cause a deficiency. Some medications (such as antibiotics and diuretics) can also lead to a deficiency.

Symptoms of magnesium deficiency can be uncomfortable and can include fatigue, weakness, numbness or tingling in the arms and legs, muscle cramps, and abnormal heart rhythms. Severe magnesium deficiency can also lead to deficiencies in calcium and potassium as well.

Magnesium is mainly found in nuts, seeds, whole grains, legumes, and dark green vegetables. It is also found in yogurt, salmon, fortified breakfast cereals, bananas, and potatoes.

Although magnesium deficiency appears to be rare, magnesium supplements are quite common and are often combined with calcium. Magnesium supplements have sometimes been recommended for the prevention of migraines or to relieve minor anxiety, but again, it is important to speak with your doctor first.

While a magnesium deficiency can cause symptoms, consuming too much magnesium (usually through supplements) can lead to nausea, diarrhea, a change in mental status, and other symptoms.


Phosphorus is important for bone growth and normal cell membrane function. It works in conjunction with the B vitamins to convert the food you eat into energy your body needs for all of its daily activities. It is stored in the bones.

A phosphorus deficiency is relatively rare and is generally associated with medications such as calcium carbonate supplements and antacids. A deficiency severe enough to cause symptoms is rare, and normally only occurs with extreme malnutrition.

Phosphorus is found in high-protein foods, such as meats, nuts, seeds, and legumes.

Taking phosphorus supplements is not necessary, and in contrast, excessive amounts of phosphorus are actually linked to an overall increased risk of death. Phosphorus toxicity (too much phosphorus) is very rare, but has been found in conditions such as severe kidney disease.

Final notes

The six main minerals listed here are important for keeping our entire body in good balance, from muscle contractions (including the heart muscle) to fluid balance and nervous system function. A healthy diet will generally provide adequate amounts of these minerals, but certain medications and medical conditions could lead to a deficiency or excess. This is most often seen with potassium, which can lead to dangerous heart arrhythmias due to both high and low levels.

If you have medical conditions (or take medications) that predispose you to a deficiency or excess of one of the main minerals, your doctor should inform you of this and carry out regular blood tests of your levels.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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