Minerals might not get the spotlight as often as vitamins, but they’re just as essential for your body to function at its best. From supporting bone health to regulating blood pressure, minerals play a role in nearly every process in your body. Whether you're male or female, knowing your daily needs and food sources is key to maintaining balance, energy, and long-term wellness.
Here’s your guide to the most important dietary minerals, their health benefits, and where to find them naturally.
🦴 Calcium
Why It Matters:
Calcium is critical for strong bones and teeth, proper blood clotting, muscle contractions, hormone secretion, and nerve signaling.
Daily Value:
Adults under 51: 1,000 mg
Adults 51+: 1,200 mg
Top Food Sources:
Dairy products
Fortified plant milks (almond, rice, soy)
Leafy greens (spinach, kale, broccoli)
Canned fish with bones (sardines, salmon)
Tofu made with calcium sulfate
⚡ Magnesium
Why It Matters:
Magnesium supports heart rhythm, blood sugar and blood pressure regulation, energy production, and healthy bones and muscles.
Daily Value:
Men: 410–420 mg
Women: 310–320 mg
Top Food Sources:
Nuts (almonds, pumpkin seeds)
Green leafy vegetables
Whole grains
Beans and peas
Potatoes, bananas, avocados, and raisins
💪 Iron
Why It Matters:
Iron is necessary for red blood cell formation, energy production, immune function, and growth.
Daily Value:
Men: 8 mg
Women (under 51): 18 mg
Women (51+): 8 mg
Top Food Sources:
Red meat, poultry, seafood
Fortified cereals and whole grains
Beans, peas, prunes, and raisins
Dark green vegetables
🧠 Zinc
Why It Matters:
Zinc plays a role in immune defense, wound healing, reproduction, taste and smell, and nervous system health.
Daily Value:
Men: 11 mg
Women: 8 mg
Top Food Sources:
Shellfish (especially oysters)
Beef and poultry
Dairy and fortified cereals
Nuts, beans, and whole grains
🧂 Selenium
Why It Matters:
Selenium supports reproduction, thyroid function, and immune health, and acts as a powerful antioxidant.
Daily Value:
Both Men & Women: 55 mcg
Top Food Sources:
Brazil nuts
Eggs
Meats, poultry, seafood
Enriched grains and pasta
🧬 Phosphorus
Why It Matters:
Important for energy storage, bone strength, hormone regulation, and pH balance in the body.
Daily Value:
Men & Women: 700 mg
Top Food Sources:
Dairy and meat
Beans and legumes
Whole and enriched grains
🧂 Iodine
Why It Matters:
Iodine is vital for thyroid function, metabolism, and healthy development.
Daily Value:
Both Men & Women: 150 mcg
Top Food Sources:
Iodized salt
Dairy
Seafood and seaweed
Bread and potatoes
🍌 Potassium
Why It Matters:
Potassium balances fluid levels, helps control blood pressure, supports muscle function, and promotes heart and nerve health.
Daily Value:
Men 19+: 3,400 mg
Women 19+: 2,600 mg
Top Food Sources:
Bananas, oranges, potatoes
Leafy greens and tomatoes
Beans, yogurt, and prunes
Juices like carrot and pomegranate
🌟 Final Thoughts
Getting the right balance of minerals every day supports your energy, mood, immune system, and long-term health. While supplements can help in certain cases, food-first is usually best. Aim for a varied, whole-foods diet packed with colorful fruits, veggies, lean proteins, nuts, and whole grains to naturally meet your mineral needs.