The 7 Macro minerals of which 6 are the elektrolytes, the 9 trace minerals and the 5 ultra trace minerals

What are the essential minerals? What are trace minerals? What are elektrolytes and what are ultra trace minerals? And where are they found? What is their function in the body? In which food sources can they be found? What are signs of too much? And what of too little? Those are the questions I will try to answer here.

What are the essential minerals?

There are different ideas about that, and also about how many there are,

Some say 13, some 19.

I have counted a total of 21, including germanium, which not all agree is an essential mineral.

The body needs 21 minerals; these are called essential minerals.

Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals).

These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than macro minerals, and ultra trace minerals are needed in smaller amounts still.

The amounts needed in the body are not an indication of their importance.

The 6 Electrolytes

Sodium, calcium, potassium, chloride, phosphate, and magnesium are all macro minerals that are electrolytes as well. You get them from the foods you eat and the fluids you drink. The levels of electrolytes in your body can become too low or too high. This can happen when the amount of water in your body changes.

The amount of water that you take in should equal the amount you lose. If something upsets this balance, you may have too little water (dehydration) or too much water (overhydration). Some medicines, vomiting, diarrhea, sweating, and liver or kidney problems can all upset your water balance.

Electrolytes are minerals in your body that have an electric charge. They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help:

Sodium, calcium, potassium, chloride, phosphate, and magnesium are all electrolytes. You get them from the foods you eat and the fluids you drink.

The levels of electrolytes in your body can become too low or too high. This can happen when the amount of water in your body changes. The amount of water that you take in should equal the amount you lose. If something upsets this balance, you may have too little water (dehydration) or too much water (overhydration). Some medicines, vomiting, diarrhea, sweating, and liver or kidney problems can all upset your water balance.

When your body becomes low on electrolytes, it can impair your body’s functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so that means electrolytes help regulate your heartbeat.

A balanced diet usually provides all of the essential minerals. The two tables below list minerals, what they do in the body (their functions), and their sources in food.

The 7 essential Macrominerals: Sccampps, of which 6 are also electrolytes (bold)

Mineral	Function	Sources	comments
Sodium	Needed for proper fluid balance, nerve transmission, and muscle contraction, electrolyte	Pickled foods, cheese and table salt.	Higher Potassium means lower sodium and vice versa.
Chloride	Needed for proper fluid balance, stomach acid electrolyte	Table salt.
Calcium	Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health electrolyte	Greens (broccoli, mustard greens); legumes, Dairy products, and green leafy vegetables.
Magnesium	Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health electrolyte	Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water
Potassium	Needed for proper fluid balance, nerve transmission, and muscle contraction, electrolyte https://www.nih.gov/news-events/nih-research-matters/how-too-little-potassium-may-contribute-cardiovascular-disease In mouse studies, scientists found a mechanism that may explain how low levels of potassium in the diet can cause calcification and stiffness of arteries. Low levels of potassium have been linked to high blood pressure, heart disease, and stroke in people.High potassium levels in your blood can cause further heart problems. Hyperkalemia can lead to an irregular heartbeat, known as an arrhythmia. It can even result in a heart attack or death.. Many people with hyperkalemia notice few if any symptoms. If hyperkalemia comes on suddenly and you have very high levels of potassium, you may feel heart palpitations, shortness of breath, chest pain, nausea, or vomiting. Sudden or severe hyperkalemia is a life-threatening condition. Signs of low potassium are: Constipation. Feeling of skipped heart beats or palpitations. Fatigue. Muscle damage. Muscle weakness or spasms. Tingling or numbness.	, milk, fresh fruits and vegetables, whole grains, legumes. Fruits and vegetables like bananas, avocado and sweet potato. High potassium foods: root vegetables, such as beets and beet greens, taro, parsnips, and potatoes, yams, and sweet potatoes (unless they’re boiled) bananas and plantains spinach avocado prunes and prune juice raisins dates sun-dried or pureed tomatoes, or tomato paste beans (like adzuki beans, kidney beans, chickpeas, soybeans, etc.) bran potato chips french fries chocolate nuts yogurt salt substitutes High potassium drinks to limit or avoid include: coffee fruit or vegetable juice (especially passion fruit and carrot juices) wine beer cider milk Boiling certain foods can lower the amount of potassium in them. For example, potatoes, yams, sweet potatoes, and spinach can be boiled or partially boiled and drained. Then, you can prepare them how you normally would by frying, roasting, or baking them. Boiling food removes some potassium. H	https://www.nih.gov/news-events/nih-research-matters/how-too-little-potassium-may-contribute-cardiovascular-disease https://www.healthline.com/health/high-potassium/cardiovascular-disease-and-high-potassium https://www.kidney.org/atoz/content/what-hyperkalemia https://medlineplus.gov/ency/article/000479.htm Is potassium a form of salt? Potassium chloride is a naturally occurring salt derived from the ground or sea. It’s a potassium-based salt that food manufacturers mostly use to replace sodium chloride, or table salt. In some applications, it can help reduce the presence of sodium by as much as 70%.
Phosphorus and Phosphate	Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance Phosphorus electrolyte	eggs, milk, cheese
Sulfur	Your body uses sulfur for various important functions, including building and repairing DNA, as well as protecting your cells against damage.Reduces the risk of cardiovascular disease, reduce joint and muscle pain , protective against cancer of lungs, breasts, esophagus,, gastrointestinal, liver, Increases glutathion, Lowers risk of certain neurodegenerative diseases Emanuel Rivici discovered that combining sulfur with omega 3 or Omega 6 brought it to the cancer.	Himalayan Salt has 1240 mg of Sulfur per 100 grams. Found in protein molecules. Occurs in foods as part of protein: Dairy products: milk, yogurt, parmesan cheese, and cheddar cheese nuts and seeds: especially almonds, Brazil nuts, peanuts, walnuts, and pumpkin and sesame seeds , and sunflower seeds Allium vegetables: garlic, leeks, onions, scallions, and shallots Cruciferous vegetables: arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, and radishes Eggs Legumes: chickpeas, faba beans (broad beans), kidney beans, lentils, and peas	https://www.healthline.com/nutrition/foods-with-sulfur and https://www.healthline.com/nutrition/foods-with-sulfur How sulfur works is dependent on the form in which it occurs. For more about that look here

The 9 Trace Minerals.

The body needs trace minerals in very small amounts. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals.

Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.

The 5 Ultra Trace Minerals

In biochemistry, an ultratrace element is a chemical element that normally comprises less than one microgram per gram of a given organism (i.e. less than 0.0001% by weight), but which plays a significant role in its metabolism. Possible ultratrace elements in humans include boron, silicon, nickel, vanadium and cobalt.

The 9 Trace Minerals (zicsgmmic) and the 5 Ultra Trace minerals (vncsb) (microminerals)

Mineral	Function	Sources	signs of too little	Signs of too much	comments
Zinc	Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health	leavened whole grains, vegetables
Iron	Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism	egg yolks; legumes; dried fruits; dark, leafy greens;
Copper	Part of many enzymes; needed for iron metabolism	Legumes, nuts and seeds, whole grains, drinking water
Selenium	Antioxidant	grains		Overdose: Hair and nail loss, skin inflammation, possible nerve abnormalities
Germanium	There have been claims that germanium may be beneficial for health, including improving the immune system, oxygen supply in the body, and destroying free radicals. According to Healthline, germanium has also been considered to be beneficial in treating allergies, asthma, arthritis, HIV/AIDS and various forms of cancer.Germanium might act against inflammation. It might also have antioxidant properties and affect the immune system.early research suggests that taking propagermanium, another form of germanium, by mouth for 1-7 months might benefit people with multiple myeloma, a type of blood cancer. Hepatitis B. Early research suggests that taking a specific product (Serocion, Yamanouchi, Japan) containing propagermanium by mouth for 16 weeks reduces the amount of active hepatitis virus in people with hepatitis B. A group of eye disorders that can lead to vision loss (glaucoma). Cataracts. Depression. Fatigue. Food allergies. Heavy metal poisoning. Heart disease. High blood pressure. High cholesterol. HIV/AIDS. Osteoarthritis. Pain. Swelling (inflammation) of the liver (hepatitis).Yeast infections. Viral infections. Weak and brittle bones (osteoporosis). Other conditions.	Germanium is a naturally occurring element. Trace amounts can be found in foods such as shiitake mushrooms, garlic and tomato juice. Aloe Vera contains 2 times more germanium than Ginger and 4 times more than ginseng.		Germanium can break down your kidney tissue, causing kidney damage. In some cases, germanium can even cause chronic kidney failure and death. Due to these risks, most doctors recommend avoiding supplements that contain it.
Manganese	Part of many enzymes	plant foods
Molybdenum	Part of some enzymes	Legumes; breads and grains; leafy greens; leafy, green vegetables; milk
Iodine	Found in thyroid hormone, which helps regulate growth, development, and metabolism	foods grown in iodine-rich soil, iodized salt, bread, dairy products, seaweed
Chromium	Works closely with insulin to regulate blood sugar (glucose) levels	brewer’s yeast, whole grains, nuts, cheeses
Vanadium	for treating diabetes, low blood sugar, high cholesterol, heart disease, tuberculosis, syphilis, a form of “tired blood” (anemia), and water retention (edema); for improving athletic performance in weight training; and for preventing cancer. Ultra Trace Mineral	Skim milk, vegetable oils, many vegetables, grains and cereals are rich sources of vanadium (>1 ppm).		Vanadium might lower blood sugar. People with diabetes should check their blood sugar carefully and watch for signs of low blood sugar (hypoglycemia).Vanadium is UNSAFE when used in large amounts and for a long time. This increases the risk of serious side effects including kidney damage.
Nickel	increases hormonal activity and is involved in lipid metabolism, This metal makes its way to the human body through respiratory tract, digestive system and skin. Ultra Trace Mineral	Oats. Buckwheat. Whole wheat. Wheat germ. Multi-grain breads and cereals. Unpolished brown rice.
Cobalt	Cobalt is the active center of coenzymes called cobalamins, the most common example of which is vitamin B₁₂. As such, it is an essential trace dietary mineral for all animals. Cobalt in inorganic form is also a micronutrient for bacteria, algae and fungi. Cobalt forms part of the structure of vitamin B12. Vitamin B12 has several important functions including making red blood cells and releasing energy from the food you eat. Ultra Trace Mineral	nuts. green leafy vegetables, such as broccoli and spinach. cereals, such as oats.

Silicon,	Silicon is necessary for the growth and bone calcification and as a biological cross- linking agent of connective-tissue-based membrane structures. This element is considered to have beneficial effects on several human disorders, including osteoporosis, ageing of skin, hair and nails or atherosclerosis. Silicon is used for weak bones (osteoporosis), heart disease and stroke (cardiovascular disease), Alzheimer’s disease, hair loss, and improving hair and nail quality. It is also used for improving skin healing; and for treating sprains and strains, as well as digestive system disorders. Ultra Trace Mineral	Principle sources of dietary silicon are whole grains, fruits, beverages, and vegetables in that order [14, 22, 56, 64] (Table 1). Unrefined cereals and grains have high silicon content, especially oats and oat bran. Rice hulls and husks are rich sources of silicon.
Boron	essential for healthy bones, for bone healing, reduces urinary excretion of calcium, induces mineralization Ultra Trace Mineral boron increases the biological half-life and bioavailability of E₂ and vitamin D, thus having a favourable efect on sex hormones. boron possesses anticarcinogenic properties. Decreases risk of prostate cancer, decreases risk of cervical cancer, prevents lung cancer,		Assessments of brain electrical activity in both animals and humans have shown that boron deprivation—0.12 μg/g in the diet as boric acid—results in decreased brain electrical activity.		Source of this information https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

Boron content in foods:

Food	mg/100 g	mg in a Typical Serving
Raisins	4.51	0.67
Almonds	2.82	0.42
Hazelnuts	2.77	0.68
Apricots (dried)	2.11	0.53
Avocado	2.06	2.06
Peanut butter	1.92	0.38
Prunes	1.88	0.94
Currants	1.74	0.26
Brazil nuts^a	1.72	0.34
Walnuts (California)	1.63	0.24
Red kidney beans	1.4	1.82
Pistachio nuts	1.20	0.18
Cashew nuts	1.15	0.17
Wine (Shiraz Cabernet)	0.86	0.86
Lentils	0.74	0.96
Grapes (red)	0.50	0.50
Peach	0.52	0.57

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

16 Foods Rich in Minerals

Minerals are elements that are found in the earth and food and essential to life. For example, minerals are needed for heart and brain function, as well as the production of hormones and enzymes (1).

Minerals are divided into two categories based on how much the human body needs. Macrominerals are needed in larger amounts and include calcium, potassium, sodium, chloride, phosphorus, and magnesium (2Trusted Source).

Although equally important, trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, are needed in smaller amounts (2Trusted Source).

Minerals can be found in a variety of foods, but some foods are especially abundant in these important nutrients.

Here are 16 foods that are rich in minerals.

1. Nuts and seeds

Nuts and seeds are packed with an array of minerals but particularly rich in magnesium, zinc, manganese, copper, selenium, and phosphorus (3Trusted Source).

Certain nuts and seeds stand out for their mineral content. For example, just one Brazil nut provides 174% of your daily selenium needs, while a 1/4-cup (28-gram) serving of pumpkin seeds delivers 40% of your daily magnesium needs (4Trusted Source, 5Trusted Source).

Whole nuts and seeds make a convenient, nutrient-dense snack, while nut and seed butters can be incorporated into smoothies and oatmeal or paired with fresh fruit or vegetables.

2. Shellfish

Shellfish, including oysters, clams, and mussels, are concentrated sources of minerals and packed with selenium, zinc, copper, and iron (6Trusted Source).

Consuming 6 medium-sized oysters (84 grams) covers your daily needs for zinc and copper and provides 30% and 22% of your daily needs for selenium and iron, respectively (7Trusted Source).

Zinc is a nutrient that’s essential for immune function, DNA production, cellular division, and the production of proteins (6Trusted Source).

Pregnant and breastfeeding women, those with gastrointestinal disease, people taking certain medications, adolescents, and older adults are populations that are at risk for zinc deficiency, which can impair immune response, hinder growth and development, and increase infection risk (8Trusted Source).

Shellfish provide a concentrated source of zinc and make a smart choice for those at risk of developing a deficiency in this vital nutrient.https://be5e1c6660f097954edb16a017d88aae.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html

3. Cruciferous vegetables

Broccoli and cauliflower on a cutting board

Eating cruciferous vegetables like cauliflower, broccoli, Swiss chard, and Brussels sprouts, is associated with numerous health benefits, including the reduction of chronic disease (9Trusted Source).

These health benefits are directly related to the nutrient density of these veggies, including their impressive concentration of minerals.

Cruciferous vegetables, including broccoli, kale, cabbage, and watercress, are especially rich in sulfur, a mineral that’s necessary for cellular function, DNA production, detoxification, and the synthesis of glutathione, a powerful antioxidant produced by your body (10Trusted Source, 11, 12Trusted Source).

In addition to sulfur, cruciferous vegetables are a good source of many other minerals, including magnesium, potassium, manganese, and calcium (13Trusted Source).ADVERTENTIE

4. Organ meats

Although not as popular as protein sources like chicken and steak, organ meats are amongst the most mineral-dense foods you can eat.

For example, a slice (85 grams) of beef liver covers your daily copper needs and provides 55%, 41%, 31%, and 33% of your daily needs for selenium, zinc, iron, and phosphorus, respectively (14Trusted Source).

Additionally, organ meats are high in protein and vitamins, including vitamin B12, vitamin A, and folate (14Trusted Source).

5. Eggs

Eggs are often referred to as nature’s multivitamin — and for good reason. Whole eggs are rich in nutrients and provide many important minerals.

They’re high in iron, phosphorus, zinc, and selenium, as well as many vitamins, healthy fats, antioxidants, and proteins (15Trusted Source).

Although many people avoid egg yolks due to their cholesterol content, the yolks contain nearly all of the vitamins, minerals, and other beneficial compounds, so make sure to eat the whole egg, not just the white (16Trusted Source, 17Trusted Source)https://be5e1c6660f097954edb16a017d88aae.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html

6. Beans

Beans are known for being packed with fiber and protein, but they also happen to be an abundant source of minerals, including calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc (18Trusted Source).

However, beans also contain antinutrients, including phytates, which can decrease nutrient absorption. Still, research has shown that properly preparing beans by sprouting or soaking and cooking them can help increase the bioavailability of minerals (19Trusted Source, 20Trusted Source, 21Trusted Source).

7. Cocoa

Adding cocoa to smoothies, munching on a piece of dark chocolate, or sprinkling your yogurt with cacao nibs are satisfying ways to increase your mineral intake.

Although they’re not often associated with being nutrient-dense, cocoa products are loaded with minerals. Cocoa and cocoa products are particularly rich in magnesium and copper (22Trusted Source).

Magnesium is needed for energy production, blood pressure regulation, nerve function, blood sugar control, and more (22Trusted Source).

Copper is required for proper growth and development, carbohydrate metabolism, iron absorption, and red blood cell formation, in addition to many other important bodily processes (22Trusted Source).

8. Avocados

Avocados are creamy fruits packed with healthy fats, fiber, vitamins, and minerals. They’re especially rich in magnesium, potassium, manganese, and copper (23Trusted Source).

Potassium is a mineral that’s essential for blood pressure regulation and heart health. Studies have shown that diets high in potassium-rich foods like avocados may help reduce your risk of heart disease and stroke.

A review of 33 studies that included 128,644 people found that higher potassium intake was associated with a 24% reduced risk of stroke and reduction in heart disease risk factors like high blood pressure levels (24Trusted Source).

9. Berries

Berries, including strawberries, blueberries, blackberries, and raspberries, are not only delicious but also an excellent source of important minerals.

Berries are a good source of potassium, magnesium, and manganese. Manganese is a mineral that’s essential for a number of metabolic functions involved in energy metabolism, as well as immune and nervous system function (25Trusted Source).

This mineral is also needed for the growth and maintenance of healthy bone and connective tissues, as well as the creation of antioxidants that help protect cells against oxidative damage (26Trusted Source).

10. Yogurt and cheese

Dairy products, including yogurt and cheese, are some of the most common sources of calcium in the diet. Calcium is needed to maintain a healthy skeletal system and essential for your nervous system and heart health (27Trusted Source).

Studies show that many people, especially older adults, do not consume enough calcium in their diets (28Trusted Source).

Adding high quality dairy like yogurt and cheese to your diet is a good way to increase your intake of calcium, as well as other minerals like potassium, phosphorus, zinc, and selenium (29Trusted Source).

However, many people are intolerant to dairy products. If you cannot eat dairy, many other foods contain calcium, including beans, nuts, and leafy greens.

11. Sardines

Sardines are nutritional powerhouses and contain almost every vitamin and mineral your body needs to thrive.

One 3.75-ounce (106-gram) can of sardines provides 27%, 15%, 9%, 36%, 8%, and 88% of your daily needs for calcium, iron, magnesium, phosphorus, potassium, and selenium, respectively. They’re also an excellent source of anti-inflammatory omega-3 fats (30Trusted Source).

12. Spirulina

Spirulina is a blue-green alga that’s sold in powder form and can be added to beverages like smoothies, as well as dishes like yogurt and oatmeal.

It’s loaded with minerals like iron, magnesium, potassium, copper, and manganese, and consuming it may benefit your health in many ways (31Trusted Source).

For example, research shows that consuming spirulina may help reduce heart disease risk factors, including high LDL (bad) cholesterol levels. Plus, it may help decrease blood sugar levels and markers of inflammation (32Trusted Source, 33Trusted Source).

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13. Ancient grains

Eating ancient grains, including amaranth, millet, quinoa, and sorghum, has been associated with a variety of health benefits.

Unlike refined grains, ancient grains are high in a number of important nutrients, including magnesium, potassium, phosphorus, zinc, manganese, and copper (34Trusted Source, 35Trusted Source).

Replacing refined grains and grain products like white rice, white pasta, and white bread with ancient grains and ancient grain products can significantly increase your mineral intake.

14. Starchy vegetables

Starchy vegetables like sweet potatoes, potatoes, butternut squash, and parsnips make excellent alternatives to refined carbs like white rice and pasta. Starchy vegetables are highly nutritious and packed with fiber, as well as antioxidants, vitamins, and minerals (36Trusted Source, 37Trusted Source).

Many people avoid starchy vegetables due to their high carb content. However, starchy veggies provide an important source of nutrients, including minerals like potassium, magnesium, manganese, calcium, iron, and copper (38Trusted Source).

15. Tropical fruits

Tropical fruits grow in tropical or subtropical climates and include bananas, mango, pineapple, passion fruit, guava, and jackfruit (39Trusted Source).

In addition to being rich in antioxidants, fiber, and vitamins, many tropical fruits are excellent sources of minerals, such as potassium, manganese, copper, and magnesium (40Trusted Source).

Bananas, which are one of the most popular tropical fruits, are packed with a variety of minerals, including potassium, magnesium, and manganese (41Trusted Source).

Try adding some frozen tropical fruit to your smoothies or enjoy fresh tropical fruit in oatmeal, yogurt, or salads to increase your mineral intake, as well your intake of vitamins, fiber, and antioxidants.

16. Leafy greens

Leafy greens, including spinach, kale, beet greens, arugula, endive, collard greens, watercress, and lettuces, are amongst the healthiest foods you can eat.

They’re not only loaded with health-promoting minerals, including magnesium, potassium, calcium, iron, manganese, and copper, but also have been associated with reduced disease risk (42Trusted Source).

Leafy green vegetable intake has been linked to a reduced risk of heart disease, certain cancers, diabetes, and death from all causes (43Trusted Source, 44Trusted Source, 45Trusted Source).

The best part is that green leafy vegetables can be enjoyed in many ways. Try adding some kale to your smoothies, sautéing beet greens with your eggs, or mixing greens to create a nutrient-dense salad.

The bottom line

Minerals are vital to your health, and maintaining optimal mineral levels is essential to feeling your best. Yet, many people don’t get enough minerals in their diet.

Still, it’s easy to increase your mineral intake, as many foods, including the nutritious foods listed above, are packed with a variety of minerals.

Try adding some, or all, of the foods on this list into your diet to increase your mineral intake, decrease your disease risk, and improve the overall quality of your diet.

https://www.healthline.com/nutrition/foods-with-minerals

Sources:

https://medlineplus.gov/fluidandelectrolytebalance.html

https://www.uofmhealth.org/health-library/ta3912

Click to access 351_358.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225252/

https://www.healthline.com/nutrition/foods-with-minerals

https://www.livescience.com/29520-germanium.html

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/germanium

https://www.atalayabio.com//fr#:~

https://www.webmd.com/vitamins/ai/ingredientmono-459/germanium

https://pubmed.ncbi.nlm.nih.gov/10381252/