June 22, 2024

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Four Minerals You Need In Your Diet

2 min read
Sources of minerals: how to get calcium and iron in your diet

There are many vitamins and minerals that our body needs to function properly. Some are more important than others. Not to mention that we need a higher amount of some vitamins and minerals compared to others. Here are four important vitamins that you need to include in your diet. 


Calcium is important because 99% of it is found in your bones and teeth. It is needed for structural support. The final 1% is found in your blood, muscles and intracellular fluids. It is also vital for metabolic, neurological and muscular functions. Those that suffer from osteoporosis and do not consume any dairy products are recommended to take calcium supplements. 

The best foods that contain calcium are your dairy products. This could be an issue for those that are vegan. However, there are other foods such as fortified orange juice, sardines with bones, tofu, collard green, kale and broccoli. 


Iron is another essential nutrient that is needed in our diet. This is important because it is needed for building red blood cells that help to bond with oxygen. It does this by going through the blood from the lungs throughout the body. 

If you are a vegetarian, then you need you will need to consume twice as much iron. The reason for this is because plant-based food is that it is less available compared to iron. This is often found in meat. Other foods that contain Iron are seafood, lentils, beans, tofu, cashew nuts, and broccoli. 


Magnesium is another essential vitamin that plays an important role in the human body. It functions over 300 enzymes that are needed for several processes in the body. This includes muscle and nerve function, heart rhythms and glucose control. Elderly adults and those who suffer from diabetes will more than likely need to take magnesium supplements

Magnesium can be found in almonds, spinach, cashews, peanuts, beans, potatoes, brown rice, dairy products, oats, chicken, beef and broccoli. As you can see there is a wide range of foods there that suit peoples dietary requirements. 


Last but not least, Zinc. This plays an important role for the immune system and is needed for normal growth and development during pregnancy and childhood. Again, vegetarians may need to consider zinc supplements. The reason for this is because it is available in plant-based products. Zinc is found in red meat, poultry, seafood, dairy products, whole grains, beans and nuts. 

To Conclude

They are some of the most important nutrients you need to make sure they are in your diet. They all play different roles to one another and that it is important you make sure they are in your diet because of this. There are other nutrients out there that you need to make sure are implemented in your diet. Remember to always ask a pharmacist or doctor whether you need to take any supplements. 

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