Minerals essential for the body and their best food sources

Minerals are inorganic chemicals that your body needs to function properly. There are millions of tiny cells in our body that require essential nutrients to grow. These nutrients like iron, calcium, zinc, selenium are derived from various sources. These minerals can help in maintaining fluid balance, building bones, hormonal balance, carbohydrate metabolism, muscle contraction and secreting hormones. Many of the diseases that we have occur due to misbalance of minerals in our body. Below are some of the best food sources of minerals.

Zinc plays a crucial role in regulation of blood sugar, fighting against cold and infections, healing of wounds, transfer of carbon dioxide from tissue to lungs and boosting immunity. Cashews, nuts and seeds, chickpeas, shellfish yogurt, oatmeal, chicken breast, cereal products, green peas, almonds and kidney beans are good sources of zinc.

Sodium is another key mineral that ensures proper blood pressure level, maintains fluid balance, protects against heat stroke and supports the absorption of other nutrients including chloride, amino acids and glucose. Sodium also occurs naturally in foods such as celery, salted nuts, eggplant, watermelon, processed foods, pineapples, milk and beets.

Potassium, which is also known to be an electrolyte, is needed for normal nervous system function, muscle contraction, to regulate heart beat, maintain tissue elasticity, aid in healing, promote correct liver functioning and help in building proteins, breaks down the carbohydrates and manage proper functioning of our heart. Potatoes, sweet potatoes, salmon, tomatoes, broccoli, milk, fresh fruits and vegetables, whole grains, legumes, red meat, chicken, bananas, kidney beans, apricots, nuts and oranges are good sources of potassium.

Phosphorus is important for healthy bones and teeth, normal cell membrane function, digestion and hormonal balance. It works along with B-complex vitamins to convert the foods you eat into energy that your body needs. Coconut, green leafy vegetables, beans, lentils, chia seeds, pears, apple, avocado, dates, carrots, rice, oats, fish, legumes are excellent sources of phosphorus.

Another essential mineral for our body is magnesium. Magnesium plays a key role in glucose metabolism, regulation of blood pressure, maintain normal nerve and muscle function, support a healthy immune system and carbohydrate metabolism. Flaxseeds, cashews, chocolate, artichokes, almonds, fish like tuna and mackerel, bananas, avocado, legumes and whole grains are good sources of magnesium.

Iron promotes proper growth, metabolism, DNA synthesis, immunity and building of bones and muscle tissue. It is responsible for transferring oxygen in our blood from the lungs. Foods like chickpeas, pumpkin seeds, raisins, legumes, whole grain cereals, spinach and sesame seeds are high in iron among others.

Calcium is the most abundant mineral in the body, which is required for building strong bones and teeth. It is also essential for normal heart function, nervous system and muscle contraction. Dairy products like milk, cheese, yogurt and some plants foods like spinach, figs, soybeans, chickpeas and corn flakes are its important source.