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Minerals

What Are Minerals?

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Different Types of Minerals

There are two main classifications of minerals, macrominerals and microminerals (or trace minerals).

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XX Types of Minerals the Human Body Needs

The following tables list the XX types of essential minerals the human body needs, which body systems they support, and the most common types of food in which they can be found.

Fat Soluable Vitamins

Vitamin A (Retinol)

Body Systems Supported
Eyesight Growth and tissue healing Healthy skin Antioxidation Lowers cancer risk Supports the immune Regulating genetic processes

Food Sources
Liver Liverwurst Sweet Potato (cooked) Carrots Pumpkin Kale Apricots Butternut Squash Romain Lettuce Canteloupe Melon	Sweet Red Pepper Broccoli Rapini Tuna (cooked) Butter (grass-fed cows) Green Peas Apricots Tofu (silken) Goat Cheese (hard) Passion Fruit	Zucchini Mango Tomatoes Egg Yolks Whole Milk Watercress Hot Spices (paprika, cayenne, chilli powder) Mint (dried) Parsely (fresh)

Vitamin D (Calciferol)

Body Systems Supported
Regulate calcium metabolism Modulate the innate and adaptive immune response Protects against oxidative stress and neuroinflammation in Multiple Sclerosis and Parkinson’s Modulator of the endocrine system, especially the sex glands Helps control insulin blood glucose levels Essential for the healthy development of the sperm cell nucleus, maintains semen quality and sperm count

Food Sources
Eel (cooked) Wild Salmon (cooked) Cremini Mushrooms (exposed to UV light) Cod Liver Oil	Paneer or Queso Fresco Pork Chops (cooked) Fish Roe (raw) Eggs	Beef Short Ribs (cooked) Beef Roast (lean, cooked) Turkey (cooked) Chicken (cooked)

Vitamin E (Tocopherols)

Body Systems Supported
Strong antioxidant Aids in protecting the pituitary from free radicals Effective in stimulating the pituitary gland Plays a role in pituitary hormone production Improves sperm count, quality, and motility Improves sperm’s ability to penetrate the egg

Food Sources
Wheat germ oil Sunflower seeds Almonds Wheat germ Anchovies (canned) Taro Parsnips Red bell peppers Carrots	Hazel nuts Olive Oil Pine nuts Rice bran Trout (cooked) Shrimp (cooked) Asparagus (cooked) Kiwifruit Quinoa (cooked)	Spirulina Apricots (dried) Olives Jalapeno peppers (raw) Spinach (raw) Avocado Broccoli Butternut squash Tomatoes

Vitamin K (Phytonadione)

Body Systems Supported
Necessary for blood clotting Participates in the production of proteins in the bone Aids the production of osteocalcin, which helps calcium crystallize in the bones Speeds healing of fractures by stimulating bone growth

Food Sources
Chard Kale Dandelion greens Spinach Collard greens Turnip greens Mustard greens	Broccoli rapini (cooked) Radicchio Endive Green onions Brussel sprouts Red and green leaf lettuce Cooked cabbage	Arugula Hot chilli peppers (sun-dried) Romain lettuce Kelp Fennel (raw) Olive oil Pine nuts (dried) Asparagus

Water Soluable Vitamins

Vitamin B1 (Thiamin)

Body Systems Supported
Helps the body generate energy from nutrients Necessary for the growth, development and function of cells

Food Sources
Baker’s yeast Rice bran Spirulina Wheat germ Sunflower seeds Hibiscus tea Pine nuts	Cilantro Sesame seeds Tomatoes (sun-dried) Pork (lean) Whey Whole wheat pasta Navy beans	Shiitake mushrooms (dried) Okra Jerusalem artichokes Beet greens Spinach (cooked) Cilantro

Vitamin B2 (Riboflavin)

Body Systems Supported
Helps convert food into fuel Produces energy in the body Helps the body metabolize fats and protein

Food Sources
Spirulina Whey powder Almonds Maple syrup Beef (lean, cooked) Lamb (cooked) Cremini mushrooms (raw) Venison	Sesame seeds Squid Eggs (hard-boiled) Pork sirloin (cooked) Mackeral (cooked) Tomatoes (sun-dried) Spinach (cooked) Beet greens	Tempeh (cooked) Kidney bean sprouts Asparagus (cooked) Soymilk (unsweetened) Milk (whole) Peas (frozen) Yogurt (whole milk) Zucchini

Vitamin B3 (Niacin)

Body Systems Supported
Converts carbohydrates into glucose Metabolizes fats and proteins Keeps the nervous system working properly

Food Sources
Yeast extract Baker’s yeast Rice bran Instant coffee Tuna (cooked) Anchovies (canned) Lam liver (cooked) Turkey breast (cooked) Chicken breast (cooked)	Shiitake mushrooms (dried) Tuna (canned) Spirulina Veal (cooked) Venison (cooked) Duck (cooked) Tomatoes (sun-dried) Beef (grass-fed)	Sunflower seeds Pork Portabello mushrooms (grilled) Chis seeds Coffee (espresso) Kidney beans (sprouted) Green peas Avocado

Vitamin B5 (Pantothenic acid)

Body Systems Supported
Breaks down fats and carbohydrates for energy Crucial to the manufacture of red blood cells, sex and stress-related hormones produced in the adrenal glands

Food Sources
Baker’s yeast Chicken liver (coooked) Rice bran Sunflower seeds Whey (dried) Shiitake mushrooms (cooked) Liver cheese Spirulina Wheat germ Paprika	Trout Tomatoes (sun-dried) Goose (cooked) Wild salmon Pork sirloin Beef and veal Lobster (cooked) Duck (cooked) Eggs	Avocado Ostrich (cooked) Triticale Buckwheat (roasted) Chicken and turkey drumstick Sweet potato (baked) Peas (frozen, cooked) Sweet corn (cooked)

Vitamin B6 (Pyridoxine)

Body Systems Supported
Helps maintain healthy amino acid in the blood Builds a strong immune system Helps guard against infection

Food Sources
Rice bran Baker’s yeast Sunflower seeds Wheat germ Pistachio nuts Tuna (cooked) Beef liver (cooked) Shiitake mushrooms (dried) Turkey (cooked) Venison (cooked) Sage	Pheasant (cooked) Molasses Octopus (cooked) Tofu (firm) Whey powder Chilli pepper (hot) Chickpeas Bananas Buckwheat (toasted) Potato (baked with skin) Garlic	Sweet potato (baked) Kale Summer squash Green bell peppers Lima beans Leeks (cooked) Collards (frozen, cooked) Bulgar (cooked) Edamme/soybeans (green, cooked)

Vitamin B7 (Biotin)

Body Systems Supported
Involved in metabolism as a coenzyme Transfers carbon dioxide to support breaking down food into energy

Food Sources
Beef liver Eggs (cooked) Salmon Yeast Bananas	Avocados Pork Sweet potato Sardines Raspberries	Walnuts Peanuts Mushrooms Cauliflower Milk

Vitamin B9 (Folate or folic acid)

Body Systems Supported
Helps the body convert carbohydrates into glucose to produce energy for the body

Food Sources
Baker’s yeast Chicken liver (cooked) Wheat germ Sunflower seeds Black-eyed peas Edamme/soybeans (green, cooked) Lentils Soybeans (sprouted) Shiitake mushrooms (dried) Asparagus Romaine lettuce Basil	Rye bread Chestnuts Beets Broccoli (raw) Walnuts Tahini/sesame butter Globe artichokes Hazelnuts Flaxseed (ground) Wheat bread Avocado Blue mussels	Green peas Okra Alaska king crab Mango Cauliflower Orange Celery Leeks (raw) Cantaloupe Tea (black, brewed) Parsley (fresh)

Vitamin B12 (Cyanocobakamin)

Body Systems Supported
Needed to form red blood cells and DNA Key player in the function and development of brain and nerve cells

Food Sources
Shellfish (clams, mussels, oysters, cooked) Beef liver (cooked) Fish (mackeral, tuna, wild salmon, cooked) Alaskan king crab (cooked) Whelk (cooked)	Beef steak (lean, cooked) Emu (cooked) Ostrich (cooked) Sweet whey (dried) Venison (cooked) Scallops (cooked)	Rice milk Buttermilk Turkey (cooked) Swiss cheese Eggs Chicken (cooked)

Vitamin C (Ascorbic acid)

Body Systems Supported
Used in the formation and maintenance of collagen Helps prevent oxidation of water-soluable molecules that could create free radicals Protects vitamin A and some of the B vitamins from oxidation May reduce the toxicity of the heavy metals lead, mercury, and arsenic

Food Sources
Acerola cherry Rose hips Kiwi fruit Broccoli Oranges Strawberries Green chillies Guavas Black currants Sweet bell peppers	Kale Jalapeno peppers Parsley Garden cress Scotch/curly kale Lychees Red chillies Kohlrabi Papaya	Snow peas Corriander seeds Ground saffron Elderberreis Dandelion greens Grapefruit Starfruit Tomatoes Thyme