Minerals Fact Sheets

From Vitamin A to Zinc, there are so many vitamins and minerals in foods that are important to our health. It can be hard to keep track of what vitamin is beneficial for which body function and most importantly, where to find these important nutrients in food. These fact sheets provide all the info you need to know about vitamins and minerals in food. Of course, this is not an exhaustive list but it’s a good start towards making sure you are eating the right foods to get the nutrients you need.

Minerals Fact Sheet

Minerals may seem really complex and confusing. With so many different minerals, it can be hard to keep track of what they are, what they do, and where you can find them. By using this fact sheet, you can make all this information seem “elemental” and become a rock-solid expert regarding minerals.

Did You Know?

There are two types of essential minerals: major minerals (macrominerals) and trace minerals (microminerals). Both are needed and equally important, but trace minerals are needed in less amounts than major minerals.

According to the 2015-2020 Dietary Guidelines for Americans, vitamin D, calcium, potassium, iron, and dietary fiber are considered nutrients of public health concern because low intakes are associated with negative health conditions.

About 99% of the human body is made up of 6 elements: two of which include calcium and phosphorus!

Mineral	Functions in the Body	Where to Find in Foods and Beverages
Calcium	Dental health, nerve health, muscle health, bone health	Animal-based foods like milk, yogurt, and cheese; plant-based foods like kale and broccoli; and fortified foods like breakfast cereals, soy foods and fruit juices
Chloride	Heart health, nerve health, muscle health	Salt, seaweed, rye, tomatoes, lettuce, celery, and olives
Chromium	Metabolism	Animal-based foods like meat, poultry, fish, and proceed meats; and plant-based foods like whole grains
Copper	Heart health	Animal-based foods like organ meats, chicken, seafood, milk; and plant-based foods like potatoes, whole grains, nuts, seeds, tea, and cocoa
Fluoride	Bone health, dental health	Seafood foods with iodized salt and fluoridated water
Iodine	Metabolism, nerve health, heart health, muscle health	Iodized salt, bread, seafood, and plant and animal products grown in most parts of the country
Iron	Metabolism, heart health	Animal-based foods like meat, fish, and poultry; plant-based foods like vegetables, fruits, whole-grain breads, and whole-grain pasta; and fortified foods like breads, cereals, and breakfast bars
Magnesium	Metabolism, dental health, muscle health, bone health	Animal-based foods like meats, milk, and eggs; and plant-based foods like green leafy vegetables, whole grains, and nuts
Manganese	Bone health, heart health, muscle health	Plant-based foods like grains, tea, and vegetables
Molybdenum	Metabolism	Plant-based foods like legumes, grain products, and nuts
Phosphorus	Metabolism, bone health, dental health	Animal-based foods like meat, poultry, fish; and dairy; and plant-based foods like nuts and beans
Potassium	Muscle health, nerve health	Animal-based foods like meat and milk; and plant-based foods like leafy greens, tomatoes, cucumbers, zucchini, eggplant, pumpkin, and root vegetables
Selenium	Immunity	Animal-based foods like meat, seafood, and diary; and plant-based foods like cereals grains, fruits, and vegetables
Sodium	Muscle health, nerve health, heart health	Salt, packaged foods and sauces
Zinc	Immunity, metabolism	Animal-based foods like red meat, and seafood; plant-based foods like whole grains; and fortified foods like breakfast cereals