Optimizing Your Nutritional Status: Minerals

Optimizing Your Nutritional Status: Minerals

By Bushra Hassan, MBA, RD, LDN
Medline Dietitian

Balance is key when it comes to the consumption of minerals. Minerals are necessary to build strong teeth and bones, maintaining healthy fluid balance within the body, regulate blood pressure and provide energy to our muscles and nerves. When assessing the consumption of minerals, rather than finding foods that are high in each mineral individually, it is often recommended to find foods that are high in multiple minerals.

Trace minerals (microminerals) are needed in small amounts and include copper, zinc, iodine, fluoride, copper, selenium, manganese, and iron. While we do not need much, the importance of microminerals should not be undervalued. Macrominerals include calcium, magnesium, phosphorus, sodium, and potassium which are required in larger amounts when compared to trace minerals.

The food examples provided are a good source of the defined nutrient, however may not be a full RDI of that nutrient.

Download Mineral Cheatsheet