From maintaining a healthy heart rate and building strong bones to making hormones and boosting brain power, minerals are important for a healthy body and mind. As they can’t be produced by the body, they have to be obtained by following a wholesome diet that is full of mineral-rich foods. Here are 10 essential minerals required by the body and their best food sources.

1. Calcium
A crucial mineral for bones, calcium is useful in regulating blood pressure and cholesterol levels, and in maintaining heart health. It also plays a significant role in milk production during pregnancy.
What To Eat: Apart from milk and dairy products, green leafy vegetables, broccoli, kale, bok choy, sardines, salmon, turnip greens, kelp, dried figs and oysters are a good source of calcium.

2. Magnesium
What To Eat: Whole grains, beans, leafy greens, nuts, soybean, legumes, bran cereals and seeds like pumpkin, sunflower and flaxseeds are good sources of magnesium.

3. Phosphorus
Like calcium, phosphorus is required to build strong bones and teeth. It helps the cells to function properly and make energy.
What To Eat: Mushrooms, meat, poultry, eggs, legumes, nuts and dairy products to get your daily phosphorus requirement.

4. Iron
Known as the blood mineral, iron is essential for the formation of red blood cells and transporting oxygen in the body. It regulates growth and supports the immune system.
What To Eat: Lean meat, shellfish, liver, lentils, iron fortified cereal, dried beans, peas, chickpeas, nuts and seeds, molasses and organic apricots to replenish your iron stores. If you’re on a vegan diet, here’s how you can make up for all the iron you are missing on.

5. Zinc
What To Eat: Black-eyed peas, soybeans, lima beans, mushrooms, pumpkin and pumpkin seeds, seafood, organic eggs, brightly colored fruits and vegetables, kelp and whole grains are rich sources of zinc.

6. Sodium
What To Eat: Unrefined organic sea salt, kelp, beets, okra, coconuts, carrots, and dried fruits such as apricots, figs, and raisins are sodium-rich foods.

7. Selenium
An anti-oxidant mineral, selenium is vital for the proper functioning of your immune system as well as the thyroid gland. It even protects your cells from damage.
What To Eat: Organ meats, seafood, dairy, brewer’s yeast, butter, sesame seeds, garlic and Brazil nuts to boost your selenium content.

8. Potassium
What To Eat: Potatoes, tomatoes, avocados, citrus fruits, bananas, cantaloupes, fatty fish, poultry, spinach and celery.

9. Iodine
Indispensable for the production of thyroid hormones, iodine is a trace element that gives you healthy skin, hair and nails.
What To Eat: Fresh seafood, kelp, iodized salt, Swiss chard, spinach, turnip greens and summer squash.

10. Manganese
What To Eat: Green leafy vegetables, avocados, blueberries, pineapples, kelp, green tea, eggs, fresh beetroot and wheatgerm.

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