Subscribe to Fitness and Nutrition email updates.
Like vitamins, minerals are substances found in food that your body needs for growth and health. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, and chloride. Your body needs just small amounts of trace minerals. These include iron, copper, iodine, zinc, fluoride, and selenium.
|Calcium||Canned salmon with bones, sardines, milk, cheese, yogurt, Chinese cabbage, bok choy, kale, collard greens, turnip greens, mustard greens, broccoli, and calcium-fortified orange juice.|
|Chloride||Salt, seaweed, rye, tomatoes, lettuce, celery, olives, sardines, beef, pork, and cheese.|
|Copper||Organ meats, shellfish (especially oysters), chocolate, mushrooms, nuts, beans, and whole-grain cereals.|
|Fluoride||Saltwater fish, tea, coffee, and fluoridated water.|
|Iodine||Seafood, iodized salt, and drinking water (in regions with iodine-rich soil, which are usually regions near an ocean).|
|Iron||Red meats, poultry, fish, liver, soybean flour, eggs, beans, lentils, peas, molasses, spinach, turnip greens, clams, dried fruit (apricots, prunes, and raisins), whole grains, and fortified breakfast cereals.|
|Magnesium||Green leafy vegetables, nuts, bran cereal, seafood, milk, cheese, and yogurt.|
|Phosphorus||Milk, yogurt, cheese, red meat, poultry, fish, eggs, nuts, peas, and some cereals and breads.|
|Potassium||Milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnip greens, collard greens, kale, most peas and beans, and salt substitutes (potassium chloride).|
|Selenium||Vegetables, fish, shellfish, red meat, grains, eggs, chicken, liver, garlic, brewer's yeast, wheat germ, and enriched breads.|
|Sodium||Salt, milk, cheese, beets, celery, beef, pork, sardines, and green olives. (Many people get too much sodium. For tips on cutting back, see Reducing your sodium.) |
|Zinc||Liver, eggs, seafood, red meats, oysters, certain seafood, milk products, eggs, beans, peas, lentils, peanuts, nuts, whole grains, fortified cereals, wheat germ, and pumpkin seeds.|
Content last updated: June 17, 2008.