Calcium

This mineral helps concrete harden. Its strength makes it the building block for your bones and teeth. It's also key to make muscles move, including your heart. Get calcium from milk, cheese, yogurt, and other dairy foods, and from green vegetables like kale and broccoli. How much you need depends on your age and sex. Check with your doctor about whether you should take a supplement.

కాల్షియం

ఈ ఖనిజ కాంక్రీటు గట్టిపడటానికి సహాయపడుతుంది. దీని బలం మీ ఎముకలు మరియు దంతాలకు బిల్డింగ్ బ్లాక్‌గా చేస్తుంది. మీ గుండెతో సహా కండరాలు కదిలేలా చేయడం కూడా కీలకం. పాలు, జున్ను, పెరుగు మరియు ఇతర పాల ఆహారాలు మరియు కాలే మరియు బ్రోకలీ వంటి ఆకుపచ్చ కూరగాయల నుండి కాల్షియం పొందండి. మీకు ఎంత అవసరం అనేది మీ వయస్సు మరియు లింగంపై ఆధారపడి ఉంటుంది. మీరు సప్లిమెంట్ తీసుకోవాలా వద్దా అనే దాని గురించి మీ వైద్యుడిని సంప్రదించండి.

Chromium

You only need a trace amount of this mineral, which is believed to help keep your blood sugar levels steady. Most adults easily get enough by eating foods like broccoli, English muffins, and garlic. You may see chromium supplements that promise to help you lose weight, but there’s no scientific evidence to back up those claims.

క్రోమియం

మీకు ఈ ఖనిజం యొక్క ట్రేస్ మొత్తం మాత్రమే అవసరం, ఇది మీ రక్తంలో చక్కెర స్థాయిలను స్థిరంగా ఉంచడంలో సహాయపడుతుందని నమ్ముతారు. చాలా మంది పెద్దలు బ్రోకలీ, ఇంగ్లీష్ మఫిన్లు మరియు వెల్లుల్లి వంటి ఆహారాలు తినడం ద్వారా సులభంగా తగినంత పొందుతారు. మీరు బరువు తగ్గడంలో సహాయపడే క్రోమియం సప్లిమెంట్‌లను చూడవచ్చు, కానీ ఆ వాదనలను బ్యాకప్ చేయడానికి శాస్త్రీయ ఆధారాలు లేవు.

Folic Acid

For moms-to-be, it's a must. It helps make DNA and prevent spina bifida and other brain birth defects. Asparagus, Brussels sprouts, dark leafy greens, oranges and orange juice, and legumes (beans, peas, and lentils) are rich in folic acid. Your doctor may want you to take a supplement, too.

ఫోలిక్ ఆమ్లం

కాబోయే తల్లులకు, ఇది తప్పనిసరి. ఇది DNA ను తయారు చేయడంలో సహాయపడుతుంది మరియు స్పైనా బైఫిడా మరియు ఇతర మెదడు పుట్టుకతో వచ్చే లోపాలను నివారిస్తుంది. ఆస్పరాగస్, బ్రస్సెల్స్ మొలకలు, ముదురు ఆకుకూరలు, నారింజ మరియు నారింజ రసం, మరియు చిక్కుళ్ళు (బీన్స్, బఠానీలు మరియు కాయధాన్యాలు) ఫోలిక్ యాసిడ్‌లో పుష్కలంగా ఉంటాయి. మీ వైద్యుడు మీరు కూడా సప్లిమెంట్ తీసుకోవాలని కోరుకోవచ్చు.

Iodine

Your thyroid uses iodine to make hormones that control metabolism. The first symptom of a deficiency is usually a goiter, a lump in your neck caused by an enlarged thyroid gland. It’s rare in the U.S., largely because iodine is added to table salt. Other top sources include fish and seaweed. Too much iodine can be harmful though, and supplements interact with some medications.

అయోడిన్

మీ థైరాయిడ్ జీవక్రియను నియంత్రించే హార్మోన్లను తయారు చేయడానికి అయోడిన్‌ను ఉపయోగిస్తుంది. లోపం యొక్క మొదటి లక్షణం సాధారణంగా గాయిటర్, థైరాయిడ్ గ్రంధి విస్తరించడం వల్ల మీ మెడలో ఒక గడ్డ ఏర్పడుతుంది. U.S.లో ఇది చాలా అరుదు, ఎందుకంటే టేబుల్ ఉప్పులో అయోడిన్ జోడించబడుతుంది. ఇతర ప్రధాన వనరులలో చేపలు మరియు సముద్రపు పాచి ఉన్నాయి. అయితే చాలా అయోడిన్ హానికరం, మరియు సప్లిమెంట్లు కొన్ని మందులతో సంకర్షణ చెందుతాయి.

Iron

When your levels are low, your body doesn’t make enough healthy red blood cells. And without them, you can’t get oxygen to your  tissues. Women who are pregnant or have heavy menstrual cycles are most likely to have anemia, the medical name for when you don’t have enough iron in your blood. Keep up your levels with beans and lentils, liver, oysters, and spinach. Many breakfast cereals have a day’s worth added. Even dark chocolate with at least 45% cacao has some!

Magnesium

This mineral plays a role in making your muscles squeeze and keeping your heart beating. It helps control blood sugar and blood pressure, make proteins and DNA, and turn food into energy. You'll get magnesium from almonds, cashews, spinach, soybeans, avocado, and whole grains.

Potassium

You may think of bananas, but green leafy veggies are a better source of this mineral. It helps keep your blood pressure in a normal range, and it helps your kidneys work. Levels that are too low or too high could make your heart and nervous system shut down. You should also watch your salt, because your body needs the right balance of sodium and potassium. Snack on raw cantaloupe, carrots, and tomatoes, too.

Selenium

It does a lot of things, like fighting off infections and helping your thyroid gland work. Most Americans get enough from what they eat, including meat, bread, and eggs. Too much can cause brittle nails, nausea, and irritability. Just four Brazil nuts could put you at your daily limit for selenium!

Zinc

Without it, you couldn't taste and smell. Your immune system needs it, and it helps cuts, scrapes, and sores heal. It may help you keep your sight as you get older. While you can get zinc from plant sources like sesame and pumpkin seeds, chickpeas, lentils, and cashews, it's easier for your body to absorb it from animal foods, such as oysters, beef, crab, lobster, and pork.

Probiotics

Also called “good” bacteria, probiotics are found in fermented foods like yogurt, kombucha, miso, and sauerkraut. They can change the balance of good and bad bacteria in your body and may help improve digestion, soothe skin irritation, lower cholesterol, support your immune system, and more. But it’s not yet clear if probiotics in supplements help treat conditions, and most people don’t need to take them every day.   

Fiber Supplements

Fiber is in veggies, fruits, whole grains, seeds, nuts, and legumes like beans. It helps cut cholesterol, control blood sugar, and improve digestion. Women under 50 should get 25 grams a day, and men should get 38 grams. But only 5% of us hit those numbers. Taking a fiber supplement is usually safe, but ask your doctor, especially if you take medicines like aspirin. Start slowly to avoid gas and bloating, and be sure to get enough water

Fish Oil

Fish like salmon and sardines have healthy fats called omega-3s that can lower your risk of heart disease. If you don’t eat fish, there are fish oil supplements with omega-3s, like EPA and DHA, and there are algae-based supplements. But more research is needed, because omega-3s in pills may work differently than the ones in fish. If you take a pill, the FDA says to keep the dosage to less than 2 grams per day of EPA and DHA combined. 

 

Minerals: Their Functions and Sources

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.

A balanced diet usually provides all of the essential minerals. The two tables below list minerals, what they do in the body (their functions), and their sources in food.

Macrominerals

Major minerals
Mineral	Function	Sources
Sodium	Needed for proper fluid balance, nerve transmission, and muscle contraction	Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats
Chloride	Needed for proper fluid balance, stomach acid	Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables
Potassium	Needed for proper fluid balance, nerve transmission, and muscle contraction	Meats, milk, fresh fruits and vegetables, whole grains, legumes
Calcium	Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health	Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes
Phosphorus	Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance	Meat, fish, poultry, eggs, milk, processed foods (including soda pop)
Magnesium	Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health	Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water
Sulfur	Found in protein molecules	Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts

Trace minerals (microminerals)

The body needs trace minerals in very small amounts. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals.

Trace minerals
Mineral	Function	Sources
Iron	Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism	Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals
Zinc	Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health	Meats, fish, poultry, leavened whole grains, vegetables
Iodine	Found in thyroid hormone, which helps regulate growth, development, and metabolism	Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products
Selenium	Antioxidant	Meats, seafood, grains
Copper	Part of many enzymes; needed for iron metabolism	Legumes, nuts and seeds, whole grains, organ meats, drinking water
Manganese	Part of many enzymes	Widespread in foods, especially plant foods
Fluoride	Involved in formation of bones and teeth; helps prevent tooth decay	Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas
Chromium	Works closely with insulin to regulate blood sugar (glucose) levels	Unrefined foods, especially liver, brewer's yeast, whole grains, nuts, cheeses
Molybdenum	Part of some enzymes	Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver

Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.

 

Mineral (nutrient)

In the context of nutrition, a mineral is a chemical element required as an essential nutrient by organisms to perform functions necessary for life.^[1][2][3] However, the four major structural elements in the human body by weight (oxygen, hydrogen, carbon, and nitrogen), are usually not included in lists of major nutrient minerals (nitrogen is considered a "mineral" for plants, as it often is included in fertilizers). These four elements compose about 96% of the weight of the human body, and major minerals (macrominerals) and minor minerals (also called trace elements) compose the remainder.

Nutrient minerals, being elements, cannot be synthesized biochemically by living organisms.^[4] Plants get minerals from soil.^[4] Most of the minerals in a human diet come from eating plants and animals or from drinking water.^[4] As a group, minerals are one of the four groups of essential nutrients, the others of which are vitamins, essential fatty acids, and essential amino acids.^[5] The five major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium.^[2] All of the remaining elements in a human body are called "trace elements". The trace elements that have a specific biochemical function in the human body are sulfur, iron, chlorine, cobalt, copper, zinc, manganese, molybdenum, iodine, and selenium.^[6]

Most chemical elements that are ingested by organisms are in the form of simple compounds. Plants absorb dissolved elements in soils, which are subsequently ingested by the herbivores and omnivores that eat them, and the elements move up the food chain. Larger organisms may also consume soil (geophagia) or use mineral resources, such as salt licks, to obtain limited minerals unavailable through other dietary sources.

Bacteria and fungi play an essential role in the weathering of primary elements that results in the release of nutrients for their own nutrition and for the nutrition of other species in the ecological food chain. One element, cobalt, is available for use by animals only after having been processed into complex molecules (e.g., vitamin B₁₂) by bacteria. Minerals are used by animals and microorganisms for the process of mineralizing structures, called "biomineralization", used to construct bones, seashells, eggshells, exoskeletons and mollusc shells.