We all know which vitamins are most important for the body, but we are hardly aware of what minerals we should take on a daily basis in order to maintain overall health. Beyond vitamins, minerals are responsible for the health of bones and teeth, cell processes, fluid regulation and different chemical reactions. To make all the things clear, here is a quick overview about the most essential minerals your body needs.

1. Iron

The importance of iron is probably the most obvious, since it is responsible for carrying oxygen throughout the body. Many people suffer from iron deficiency and the most common symptoms are persistent fatigue and feeling weak. The best sources of iron are liver, lean meats, eggs, whole grains, shrimps, oysters, dark-green vegetables – like broccoli – and legumes.

2. Calcium

Another crucial mineral for the body is calcium which is the major building material of bones and teeth. Additionally, it regulates muscles, nourishes cells and transmits nerve impulses. Calcium intake is especially key for children in order to achieve maximum peak bone mass by age 18. Besides dairy products, sardines, mussels, oysters and dark-green vegetables, like spinach are good sources of calcium.

3. Magnesium

Along with calcium, magnesium is also essential for the bones, but for muscles, soft tissues and fluids, like blood too. It is responsible for nerve and muscle activity, release of energy, regulation of fat metabolism, body temperature and protein synthesis. Foods that can provide the necessary magnesium intake are whole grain cereals, green leafy vegetables, nuts, milk and legumes.

4. Potassium

We hardly hear about the importance of potassium, though it is one of the most vital minerals for heart health. It helps regulate blood pressure and has a key role in the nervous system operation as well. While banana is a great source of it, we must also mention greens, sweet potatoes, avocado and salmon.

5. Zinc

Zinc is probably the most versatile mineral in the body, as it helps the brain in cognition and memory, promotes thyroid hormone T3 production, digestion, growth, fertility and wound healing. The best natural zinc sources are seafood like oysters; spinach, beans, cashew and dark chocolate.

6. Copper

Copper is the most important component of many enzymes in the body and is indispensable for red and white blood cell production, healthy bones and strong immune system. It helps iron to absorb efficiently and promotes brain development and infant growth. Foods you can find it are liver, kidney, shellfish, nuts, cocoa, dry legumes and wholegrain cereals.

7. Sulphur

Being the third most abundant chemical in the human body, sulphur is another significant element to mention. It is necessary for the formation of cartilage and of hair and nails, and for the synthesis of essential amino acids and certain proteins, like glutathione, which acts as a potent antioxidant that protects cells from damage. Sulphur are present in protein-rich food, garlic, onions and eggs.

Minerals can be taken in quite easily with a diverse, varied healthy diet that ensures the adequate amount from each of them, without taking any special effort or even noticing it. In case there is something you have allergy to or simply do not like, there are several natural supplements on the market that can help keep up with the daily necessary mineral intake.