Minerals are inorganic elements that come from soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat and use them for important body processes. While there are many different minerals that exist in trace amounts in the body, only the most important minerals will be discussed here.

• ‍Calcium – Calcium is the most abundant mineral in the body and is required for building bones and teeth, for blood vessel health, muscle function, nerve transmission, intracellular signaling and hormone secretion. Good dietary sources of calcium include dairy products, sardines, fortified juice, green leafy vegetables and soy products.
• ‍Magnesium – Magnesium helps to regulate many chemical reactions in the body including protein synthesis, energy production, muscle and nerve function, blood glucose control and blood pressure regulation. It helps to build strong bones and is important for normal heart rhythm. Major food sources of magnesium include green leafy vegetables, legumes, nuts, seeds and whole grains. In general, foods containing dietary fiber provide magnesium.
• ‍Iron – Iron is critical for the production of red blood cells, which carry oxygen to all the tissues of the body. Iron also helps to regulate cell growth and development. Foods richest in iron include animal sources such as red meats, fish, and poultry. Iron can also be found in plant sources such as lentils and beans.
• Zinc – Zinc is important for immune function, protein and DNA production, wound healing, cell division, and plays a role in our senses of taste and smell. A daily intake of zinc is required to maintain minimum levels because the body has no specialized zinc storage system. Excellent food sources of zinc include oysters, red meat, poultry, beans, nuts, crab and lobster, whole grains, fortified breakfast cereals and dairy products.

While eating a daily variety of nutrient-dense foods generally provides sufficient intake of key vitamins and minerals, the US dietary guidelines recommend supplementation (or eating foods fortified with vitamins and minerals) under the following circumstances:

• Women who may become pregnant should get 400 micrograms per day of folate from either food or supplements or both. Adequate folate intake reduces the risk of birth defects.
• Women who are pregnant should take a pre-natal vitamin supplement that includes iron. This reduces the risk of birth defects, vitamin deficiencies and anemia.
• Adults age 50 or older should eat foods fortified with vitamin B-12 or take a multivitamin that contains B-12 or a separate B-12 supplement.