While almost everyone knows the merits of eating fruits and vegetables, many of us forget that there is another key ingredient that is needed to achieve your best health: minerals. Yes, most people know it’s important to get enough calcium for strong bones and teeth, but what are the other minerals your body needs on a regular basis? Here are some of the most crucial minerals, and the food sources where you can find them.

Magnesium

Known for its ability to relax the body’s muscles, magnesium is important for normal muscle function and the transmission of nerve impulses. And, in a similar way to calcium, it supports bone growth, too. If you lack enough magnesium in your diet, you can suffer from a range of ailments that include muscle cramps and even an irregular heartbeat.

Foods that contain magnesium: nuts, soy milk, yogurt, spinach, and seafood

Potassium

Another important mineral for the muscles, potassium enables your body to maintain a steady heartbeat, and helps your muscles contract. What’s more, it also nurtures healthy nerve cell function and helps with chemical reactions in your body. A deficiency in potassium can lead to fatigue, heart palpitations, and a feeling of faintness or dizziness.

Foods that contain potassium: bananas, avocados, potatoes, and orange juice

Iron

Iron and oxygen go hand in hand. This essential mineral is not only a vital component of hemoglobin, which transports the oxygen we take in from our lungs to other parts of the body. It’s also a critical part of myoglobin, which is a protein that stores oxygen in the muscles, so that it can be used later. If you lack enough iron in your diet, you can suffer from headaches, fatigue, and anemia.

Foods that contain iron: spinach, tofu, red meat, poultry and shellfish

Iodine

To maintain a normally functioning thyroid, iodine is absolutely crucial. And because of this, not getting enough of it can lead to ailments commonly associated with thyroid problems, such as fatigue, weight gain, sensitivity to the cold, weakness, and muscle pain. If you have an extreme iodine deficiency, you may even develop goiters.

Foods that contain iodine: kelp, iodized table salt, and seafood

Zinc

While many people reach for zinc when they start feeling sick, it’s also wise to consume this mineral on a more regular basis. Your body’s cells rely on zinc for its ability to make enzymes function properly, which in turn enables smooth digestion and gives your immune system a boost. If you’re not getting enough zinc, you may develop acne, lose your hair, suffer sleep disturbances, and experience allergy-like symptoms.

Foods that contain zinc: pork, beef, yogurt, and oysters

Selenium

When it comes to disease, inflammation is a common culprit that is being talked about more and more these days. This is exactly why selenium is so vital, as it’s an antioxidant that can help reduce it. Selenium deficiency is associated with male infertility and heart disease.

Foods that contain selenium: fruits, vegetables, and shellfish

Get in touch with us today to learn about other minerals and nutrients that are essential to your health. We can help develop an effective diet plan that helps you look and feel great.