Mineral Guide

Vitamins and Minerals

Minerals are inorganic elements that come from the earth, soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Minerals are nutrients that your body needs to grow and develop normally.

Below is a table of common minerals, their function and common foods that contain them.

Helps Promote
Best Food Sources


support of bones, teeth, muscle tissue, blood clotting, nerve function

dairy products, green leafy vegetables, parmesan cheese, nuts


antioxident, bone health, formation of red blood cells

nuts, beans, oysters


formation of hemoglobin and myoglobin, which supply oxygen to cells

meat, fish, poultry, liver, whole grains, green leafy vegetables, nuts, eggs, oysters


nerve function and muscle, bone growth

nuts, beans, green vegetables, whole grains, oysters, soy beans


brain function, cell function, bone growth, sex hormone development

nuts, whole grains, green leafy vegetables, fruits


bone development, carbohydrate, fat and protein metabolism, energy production

meat, poultry, fish, eggs, dairy products, beans, whole grains


nervous system, fluid balance, activity of heart muscle

leafy green vegetables, fruits, beans, bananas, potatoes, milk, nuts, peas


fights cell damage, enzyme function, antibody production

red meat, chichen, liver, sea food, whole grains, eggs


immune system, aids in healing, helps control metabolism

meat, eggs, seafood, whole grains, dairy products, nuts

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