11 Key Minerals Your Body Needs

Minerals are the foundation of good health by helping the body’s key functions. Its deficiency leads to troublesome symptoms. Poor nutrition is the most common cause of the lack of minerals in the body, and people usually lack iron, iodine and calcium.

A healthy diet plays a key role because the body does not produce minerals in a natural way, which means you need to eat well to ensure sufficient quantities of minerals. Diet that includes fresh fruits, vegetables, eggs and fish is enough that your body gets enough minerals. It should be noted that in addition you need at least seven hours of sleep.




Recommended daily intake of 1,000 mg for women and 1,200 mg for men. Calcium builds and maintains strong bones and teeth, helps muscle function, control the functioning of cell communication and signaling. The low level leads to osteoporosis and bone fractures lightweight. Excess calcium causes discomfort, high blood pressure, kidney stones and gallstones.
Calcium is found in almonds, figs, carrots, raisins, rice, garlic, spinach, cashews, papaya and celery.



Recommended 2,000 mg a day for women and men. It is important for the function of the nerves, muscle contraction, maintenance of normal blood pressure and a balance of water in the blood and body tissues. Deficiency causes tension, fatigue and slow heart rate. Excessive amounts of potassium leads to hypertension.
Potassium can be found in oranges, bananas, peanuts, peas, coconut and spinach.




The daily recommended 70 mcg of selenium for men and 55 mcg for women. Selenium helps in the formation of sperm, protects cells from damage and regulates thyroid function. In addition, reducing the risk of prostate cancer, lung cancer and colon cancer. Selenium deficiency causes muscle weakness, rapid heartbeat and weakening of the immune system.
Selenium is found in tuna, shrimp, grains and spices.



Women’s daily needs 1,300 mg and 1,500 mg for men. Sodium help regulate lead in blood and tissues. The low level of sodium leads to fatigue, feelings of apathy, mental confusion, nausea and muscle cramps. Sodium is found in table salt, lime juice and dairy products.




The recommended daily allowance for men is 15 mg and for women 12 mg. Zinc boosts the immune system and the nervous system and is helpful in blood clotting. Deficiency causes dermatitis, abnormal pregnancy, poor vision and abnormal sense of taste and smell.
Zinc is found in red meat, almonds, peanuts, soy, dairy products, mushrooms and sunflower.



Recommended 2,300 mg for women and 2,000 mg for men. It is useful for the health of the nervous system, muscle function, the water balance in the blood and tissues. Lack of chloride leads to muscle weakness, irregular heartbeat, and disrupts the function of the kidneys.
Chloride contained in broccoli, potatoes, orange juice, green leafy vegetables, bananas and tomatoes.



It is recommended that the daily dose of 2 to 6 mg for women and men. It helps in the metabolism of iron, formation of red blood cells and circulation, as well as the production of energy for cells. The low level leads to circulatory problems.
Copper is found in liver, cashews, sunflower seeds, wheat bran, and integrated products.



The daily recommended intake of 4 mg for women and 3 mg for men. It helps in preventing caries. Deficiency leads to yellowing of the teeth and lips deeper and fluoride found in tea, fish, as well as toothpaste and mouthwash.




It is recommended that 150 mcg per day for women and 1,100 mcg for men. Iodine helps create thyroid hormones, a deficiency causes an increase in the thyroid gland.
Iodine is found in iodized salt, seafood and seaweed.




The recommended daily dose is 10 to 12 mg for men and women. Iron is used for the transport of oxygen through the body by means of red blood cells. Deficiency leads to anemia, weakness, discoloration of nails, depression and loss of attention. Excess iron is stored in the heart and cause heart problems.
Iron is found in green leafy vegetables, red meat, eggs, poultry and soybeans.



It is recommended that 10 to 12 mg for women and men. Helps function of muscles and nerves, calms the heart rhythm, and preserves and bone strength.
Deficiency leads to high blood pressure and heart problems. Magnesium is found in chicken, mushrooms, spinach, whole products, green leafy vegetables, almonds, peas, avocados, bananas, kiwi and shrimp.

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