What are the 10 examples of minerals in food?

November 24, 2025 •

4 min read

According to the National Institutes of Health, minerals are elements found in the earth and in foods that are crucial for normal body function and development. Understanding what are the 10 examples of minerals in food can help you make better dietary choices and ensure you're getting enough of these essential nutrients for peak health.

Quick Summary

This article explores ten essential dietary minerals, detailing their key functions and providing common food sources for each. It clarifies the difference between macrominerals and trace minerals, offering practical tips for incorporating them into your diet.

Key Points

Calcium: Crucial for bone strength, dairy products, leafy greens, and fortified foods are excellent sources.
Iron: Essential for oxygen transport, found in red meat, lentils, and fortified grains; absorption is enhanced by Vitamin C.
Potassium: Vital for fluid balance and blood pressure, abundant in bananas, potatoes, and spinach.
Magnesium: Involved in over 300 enzyme systems, present in nuts, seeds, and dark chocolate.
Zinc: Supports immune function and wound healing, with good sources in seafood, meat, and legumes.
Phosphorus: Works with calcium for bone health and is found in protein-rich foods like meat and dairy.
Selenium: A potent antioxidant, derived from Brazil nuts, seafood, and eggs.
Copper: Important for iron metabolism and energy, found in oysters, nuts, and mushrooms.
Iodine: Necessary for thyroid hormone production, primarily from iodized salt and seafood.
Manganese: Aids metabolism and bone development, available in whole grains and leafy greens.

Essential Minerals: Building Blocks for Better Health

Minerals are inorganic elements that are vital for countless bodily functions, from building strong bones to regulating nerve impulses. They are broadly categorized into two groups: macrominerals, which the body needs in larger quantities, and trace minerals, which are required in smaller amounts. A balanced diet is the best way to obtain these nutrients, as food provides a complex array of minerals that work synergistically within the body. While supplements can bridge gaps, focusing on whole, unprocessed foods is the most effective strategy for mineral intake.

1. Calcium

Calcium is the most abundant mineral in the body, with nearly all of it stored in the bones and teeth. It is fundamental for maintaining skeletal structure and strength. Beyond this, it plays a critical role in muscle contraction, nerve function, and blood clotting.

Food Sources: Milk, yogurt, cheese, fortified plant-based milks, tofu prepared with calcium sulfate, kale, and canned sardines with bones.

2. Iron

Iron is an essential component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the tissues. A deficiency can lead to anemia, causing fatigue and weakness. Iron also plays a key role in energy metabolism and cellular function.

Food Sources: Red meat, poultry, fish, lentils, beans, dark leafy greens like spinach, and fortified cereals.

3. Potassium

Potassium is an electrolyte that is crucial for maintaining proper fluid balance and regulating blood pressure. It supports nerve signals and muscle contractions and is vital for maintaining a healthy heart rhythm.

Food Sources: Bananas, potatoes with the skin, spinach, oranges, dried apricots, and legumes.

4. Magnesium

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body. It is involved in protein synthesis, blood glucose control, nerve and muscle function, and blood pressure regulation.

Food Sources: Pumpkin seeds, almonds, spinach, black beans, whole grains, and dark chocolate.

5. Zinc

Zinc is a trace mineral that supports a healthy immune system, helps with wound healing, and is necessary for proper growth and development during pregnancy, infancy, and childhood. It also plays a role in the senses of taste and smell.

Food Sources: Oysters, beef, pork, poultry, fortified cereals, and legumes.

6. Phosphorus

Phosphorus works closely with calcium to build strong bones and teeth. It is also a critical component of every cell, forming part of DNA, RNA, and the energy molecule ATP.

Food Sources: Meat, poultry, fish, dairy products, nuts, seeds, and whole grains.

7. Selenium

This trace mineral is a potent antioxidant that helps protect cells from damage and supports thyroid function. It also plays a role in reproduction and DNA production.

Food Sources: Brazil nuts, seafood (tuna, halibut), beef, poultry, and eggs.

8. Copper

Copper is essential for iron metabolism, energy production, and the formation of connective tissue. It is also involved in brain health and helps maintain the immune system.

Food Sources: Oysters, beef liver, dark chocolate, nuts, seeds, and mushrooms.

9. Manganese

Manganese is a trace mineral that assists with many enzyme functions in the body, including those involved in metabolism, bone development, and antioxidant defense.

Food Sources: Whole grains, nuts, legumes, leafy greens, and pineapple.

10. Iodine

Iodine is vital for the production of thyroid hormones, which regulate metabolism and are crucial for brain and bone development during pregnancy and infancy.

Food Sources: Iodized salt, seafood, dairy products, and seaweed.

Comparison of Key Minerals in Foods


Mineral	Primary Function	Rich Food Sources	Bioavailability Notes
Calcium	Bone and teeth formation, muscle function	Dairy, fortified foods, leafy greens	Absorbed actively at low intake, passively at high intake; aided by Vitamin D.
Iron	Oxygen transport, energy production	Red meat, lentils, fortified cereals	Heme iron from animal sources is more easily absorbed than non-heme iron from plants.
Zinc	Immune function, wound healing	Oysters, beef, nuts, seeds, legumes	Animal sources have higher bioavailability; plant-based zinc is affected by phytates.
Magnesium	Enzyme reactions, blood pressure control	Pumpkin seeds, almonds, dark chocolate	Found in many whole foods; some cooking methods can lead to loss.
Potassium	Fluid balance, nerve function	Bananas, potatoes, spinach, legumes	Lost during food processing; best from unprocessed whole foods.

Conclusion

Incorporating a variety of nutrient-dense foods is the most effective way to ensure a balanced intake of essential minerals. By understanding the roles of key minerals like calcium, iron, potassium, and zinc and knowing which foods are rich in them, you can build a diet that supports optimal health. Focusing on whole grains, lean proteins, fruits, vegetables, nuts, and seeds will help you meet your needs and protect against deficiencies. For personalized dietary advice, especially concerning supplementation, consulting a healthcare provider or a registered dietitian is recommended.

For more information, visit the NIH Office of Dietary Supplements.

A Balanced Diet for Optimal Mineral Intake

To maximize mineral intake, focus on a varied diet rather than relying on a single food group. For example, pairing iron-rich plant sources with foods high in vitamin C can significantly enhance iron absorption. Similarly, soaking and sprouting legumes and grains can reduce phytates, which inhibit zinc absorption. Being mindful of food preparation and focusing on whole foods are simple strategies that can have a profound impact on your body's ability to utilize these essential nutrients effectively.

Frequently Asked Questions

Macrominerals, such as calcium and potassium, are needed by the body in larger amounts. Trace minerals, like iron and zinc, are just as important but are only required in very small quantities.

Unlike vitamins, minerals are not destroyed by heat or oxidation, but they can be lost through leaching during processes like boiling. Minimizing boiling water exposure can help preserve mineral content.

Yes. Vitamin C, found in citrus fruits and berries, enhances the absorption of non-heme iron from plant sources. Some preparation techniques, like soaking grains, can also reduce anti-nutrients that inhibit absorption.

No single food group is the best source. A varied and balanced diet that includes fruits, vegetables, whole grains, nuts, seeds, lean meats, fish, and dairy products is the most effective approach for obtaining a full spectrum of minerals.

It is very rare to get an excess of minerals from food alone, as the body has mechanisms to regulate absorption. However, mineral toxicity is a risk with overconsumption of supplements.

Vegetarians and vegans can get all necessary minerals, but they should be mindful of sources for iron and zinc, as plant-based versions have lower bioavailability due to phytates. Soaking and sprouting can help, as can ensuring a varied intake of plant-based protein sources.

While calcium is primary, other minerals like phosphorus and magnesium are also crucial for bone health. They work together to maintain bone density and structure.

Potassium helps to regulate the balance of fluids in the body and counteracts the effects of sodium, which helps to maintain healthy blood pressure levels.

Mineral water can contribute to your mineral intake, but the amount varies significantly by brand and source. Food remains the most reliable and regulated source for essential minerals.

Electrolytes are minerals in body fluids, like sodium, potassium, and magnesium, that carry an electrical charge. They are essential for nerve and muscle function and maintaining fluid balance.