
I’m sure I’ll miss some so feel free to add to this list in the comments!
Sodium- proper fluid balance, nerve transmission, muscle contraction Foods- salt, salty food
Chloride- proper fluid balance, stomach acid Foods- salt, small amounts in meat & seafood
Potassium- fluid balance, nerve transmission, muscle contraction Foods- avocados, sweet potatoes, watermelon, coconut water, spinach, potatoes, fish
Calcium- healthy bones & teeth, muscle contraction and relaxation, nerve function, blood clotting, blood pressure regulation Foods- dairy, sardines, leafy greens, beans
Phosphorus- healthy bones & teeth, make new cells, plays a role in how the body stores and uses energy Foods- chicken, turkey, pork, red meat, organs, seafood, dairy
Magnesium- involved in hundreds of processes in the body, energy creation, nervous system regulation, muscle movements, create & repair DNA Foods- pumpkin seeds, spinach, almonds, black beans, brown rice, salmon (usually necessary to supplement)
Sulfur- part of protein molecules, build & repair DNA, protects cells Foods- red meat, chicken, organ meats, dairy, eggs, legumes
Iron- part of hemoglobin found in red blood cells that carry oxygen in the body, needed for energy metabolism Foods- organ meat, red meat, fish, chicken, seafood, egg yolks, spinach
Zinc- required for over 300 enzymes, metabolizes nutrients, maintains immune system, grows & repairs tissue Foods- oysters, red meat, pork, crab, shrimp
Iodine- thyroid gland needs it to produce thyroid hormones which has many uses in the body Food- seaweed, cod, iodized salt, shrimp, tuna, dairy
Selenium- powerful antioxidant, fighting infection, reproduction Foods- Brazil nuts, fish, pork, beef, turkey, cottage cheese, eggs, brown rice
Copper- needed for important enzymes, form red blood cells, bone, connective tissue, iron metabolism Foods- liver, oysters, spirulina, shiitake mushrooms, lobster
Chromium- works with insulin to regulate blood sugar, helps break down protein, carbs and fat Foods- grape juice, beef, orange juice, apples
Manganese- part of many enzymes that are important for bone health, wound healing, metabolism Foods- mussels, nuts, brown rice, oysters, clams, kale, spinach
Cobalt- important part of vitamin B12, important for function of cells and production of red blood cells Foods- red meat, fish, leafy greens, figs, nuts
Boron- helps your body metabolize vitamins and minerals, bone health, testosterone & estrogen production Foods- prune juice, avocados, raisins, apples
Obviously there are many more minerals, but this is most of the essential ones! It is also always wise to drink water with minerals intact or adding trace minerals of your own!
PS, If you need help with creating a diet includes all the necessary vitamins & minerals, DM me “food”!
Follow us on Twitter
to be informed of the latest developments and updates!
Follow @tivitikothreadYou can easily use to @tivitikothread bot for create more readable thread!