Top 10 essential minerals that you need to include in your diet

Do we really know what kinds of minerals are required for proper functioning of our body? While we’re content with knowledge of essential minerals like sodium, calcium and iron, there are many more that are equally necessary. Listed below are 10 essential minerals you need to include in your diet.


Calcium is essential for strengthening teeth and bones, and a deficiency can pose a risk of osteoporosis.Milk, cheese, yogurt, spinach, figs, soybeans, chickpeas and corn flakes are calcium rich foods.


Iron is an important part of ha Iron is an important part of haemoglobin. Deficiency of iron can cause anaemia. Food like chickpeas, pumpkin seeds, raisins, lentils and sesame seeds are high in iron among others.


Zinc plays a crucial role in fighting cold, infection, and boosts our immunity. Zinc is essential for fertility too and zinc deficiency can pose great risk to sperm quality. A man should consume more than 10 mg (approx.) zinc in their diet.Cashews, chickpeas, yogurt, oatmeal, chicken breast, green peas, almonds and kidney beans are all good sources of zinc.


Magnesium plays a key role in glucose metabolism and heart health.A deficiency can pose risks like hy pertension and can affect our body’s insulin sensitivity. Flaxseeds, cashews, almonds, fish like tuna and mackerel, bananas, avocado, dark chocolate and whole grains are it’s good sources.


Sodium is another key mineral that ensures proper blood pressure level and balances fluids in our body. However, excess intake of sodium is harmful. Salt is a primary source of sodium. Others are pickles, roasted, salted nuts, buttermilk, eggplant, watermelon and pineapples.


Iodine deficiency can pose problems like fatigue, depression, high cholesterol levels and swelling of thyroid glands. Shrimp, dried prunes, boiled eggs, strawberries, green beans and bananas can fulfil your iodine requirement.


Cobalt is an essential element of vitamin B12 and is also called cobalamin. Though in smaller amounts, cobalt is essential for proper functioning of our body.Eggs, milk, meat, fish, nuts, broccoli, spinach, oats, etc are excellent sources of cobalt.


Phosphorus helps in good digestion, hormonal balance and is the second best mineral after calcium in maintaining bone’s health.Beans, lentils, tofu, broccoli, corn, peanut butter, Chia seeds, watermelon seeds, tuna and mackerel fish, etc are excellent sources of phosphorus.



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