Like vitamins, minerals are substances found in food that your body needs for growth and health. The body needs many 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 major minerals.
Brain, muscle, heart, and bone function depend on these minerals and are vital for the body’s cells. Consuming too little or too much of certain minerals can cause serious disorders.

Major minerals | Mineral | Function | Sources | Sodium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats | Chloride | Needed for proper fluid balance, stomach acid | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables | Potassium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Meats, milk, fresh fruits and vegetables, whole grains, legumes | Calcium | Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health | Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes | Phosphorus | Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance | Meat, fish, poultry, eggs, milk, processed foods (including soda pop) | Magnesium | Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health | Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water | Sulfur | Found in protein molecules | Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts |
Calcium
Perhaps one of the most familiar macro minerals, calcium is also one of the most necessary. It is responsible for bone development and maintenance, as well as blood clotting and heartbeat regulation. Calcium deficiencies are responsible for a range of diseases and conditions, commonly including osteoporosis, hypertension and tooth decay. The best way to consume the recommended 400-1000mg a day is through low fat dairy products. Nuts, tofu, shellfish, eggs and wheat are all also viable sources of calcium.
Without enough calcium, a child’s bones and teeth don’t grow strong and straight, and an adult’s bones lose minerals and weaken. Calcium is a team player. To protect against deficiency, you also need adequate amounts of vitamin D, the nutrient that allows you to absorb the calcium you get from food or supplements. Milk fortified with vitamin D has done much to eliminate rickets.
Phosphorus
Phosphorus is needed for bone and tooth health just like calcium, but it is also a vital part of metabolizing energy. Without phosphorous, your body can't turn food into energy and strength. It also is essential to kidney and liver function. Foods high in phosphorus are usually also high in protein. Dairy, beef, chicken and even cola beverages have a high phosphorus content.
Magnesium
Magnesium is essential to over 300 biochemical reactions in the body, and is a co-enzyme in over 80 percent of the body's enzymes. It is necessary to bone health, as well as a healthy thyroid. You should intake 350mg a day of magnesium. A good place to get it is through green leafy vegetables such as kale or spinach. Magnesium is also present in nuts, soybeans and coco.
Magnesium deficiency is uncommon in healthy people. This is because the kidneys can keep magnesium from leaving the body through the urine. However, certain medications and chronic health conditions like alcoholism may cause magnesium deficiency.
Potassium
Potassium does more than just prevent muscle cramps. It allows energy and electricity to be transferred properly between cells, which in turn ensures healthy cell membranes, nerve impulses and heart rhythm. The RDA of 4700 mg can be found in many foods such as bananas, orange juice, potatoes and fish.
Chloride and Sodium
Chloride and Sodium are also considered important macro minerals. However, since these minerals are carried into the body through salt, the average American diet is seldom lacking in them. If you eat a low salt died, consult with your doctor to be sure you are receiving enough of these minerals.
Minerals have a place right alongside vitamins in the quest for proper nutrition. Eating healthy foods like the ones listed above the best way to ensure your body gets the large quantities of macro minerals it needs.