Updated on October 21st, 2019
Unlike the 13 vitamins, there are 60 minerals required by the body to keep it going. However, only 17 are mentioned by researchers as the most important ones to keep the body working. The minerals can also be categorized into two groups: macronutrients and trace minerals. Macronutrients are required in huge quantity whereas the trace minerals as required in small quantity by the body. These are:
Calcium. One of the most important minerals required by the body is calcium. If an elderly individual is deficient in calcium, the bones become fragile and are prone to fractures, arthritis and osteoporosis. The major food sources being milk and dairy products, kale, broccoli.soy, almonds.
Potassium. Just like calcium, potassium is also very important in keeping a good bone health. This mineral also plays a vital role in reducing blood pressure and kidney problems like stones. Dietary sources are fruits and vegetables like potatoes, green leafy vegetables, plums, prunes and banana.
Magnesium. This essential mineral has a wide usage in the body. It takes part in metabolic functions of the body and also helps in maintaining bone health just like calcium, potassium and vitamin D. Almost all fruits and vegetables, diary products, whole grains, beans, nuts and seeds are rich in magnesium.
Sodium and Iodine. Both sodium and iodine are vital minerals for the proper functioning of the thyroid glands which has a major contribution in the metabolic activity of the body. Common foods rich in sodium are seafood, salt, star fruits, dairy products and many other fruits and vegetables while foods rich in iodine are iodized salt, seafood, dairy products etc.
Phosphorus. It has an important role in making teeth and bones, growth, maintenance and repair of the tissues and the cells and also in nerve signaling, muscle contraction, kidney function and normal beating of heart. The food sources are whole grains and protein foods like milk and meats.
Iron. Another important mineral is iron which is extremely essential for producing hemoglobin in the body and prevents from anemia. It is found in green leafy vegetables like spinach, nuts & seeds, whole grains, tofu and the best source is animal meat and liver.
Zinc. Zinc plays a vital role in proper growth and development. Yeast, legumes, whole grains and nuts are rich sources of zinc. Foods that are high in protein like poultry, beef, lamb, etc. contains very high amounts of zinc.
Trace Minerals. These minerals include Selenium, Chromium, Fluoride, Copper, Molybdenum and Manganese among others. These trace minerals are found in small quantity in a wide variety of foods like meat, nuts & seeds, wholegrain, sea food, legumes and fruits. Deficiency is rare, if one is regularly consuming these foods.