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  • Karina Hammer

How Minerals add to your Life


Minerals play vital roles in our health and the functionality of our bodies. They work in the body to regulate homeostasis, digestion and absorption, maintain body tissue and growth, as well as function as a catalyst in releasing energy.

Here you’ll find a comprehensive resource of their benefits and where you’ll find them in nature.




Calcium- Blood clotting, nerve and muscle function, hormones, bone strength

Sources: dairy, dark leafy greens, broccoli, spirulina


Phosphorus- Helps form bones and teeth, kidney function, muscle contractions, heart function, nerve impulses

Sources: Meat, poultry, fish, eggs, dairy, nuts, legumes


Magnesium- Critical element in over 300 biochemical reactions, bone mineralization, normal muscle contraction, immune system, reduces risk of blocked arteries, lowers blood pressure, prevents osteoporosis, improves sleep, prevents migraines

Sources: Brown rice, spinach, Swiss chard, peanuts, black-eyed peas, tuna, bananas


Sulfur- Builds protein, joints and connective tissue, healthy skin, nails, and hair.

Sources: Eggs, meat, poultry, fish, legumes, onions, broccoli, cauliflower, mushrooms

Sodium- Maintains proper fluid balance, transmits nerve impulses, digest proteins and carbohydrates, regulates blood pressure, helps muscles relax.

Too much can cause high blood pressure, excess Sodium causes the body to retain too much water and strains the heart, blood vessels, and kidneys

Recommendations: Limit processed foods and processed meats, use sea salt


Potassium- Proper function of heart, kidney and other organs, regulates blood pressure, reduces blood clotting and risk of kidney stones

Sources: Bananas, avocados, nuts, citrus, leafy greens, potatoes, yams, legumes


Trace Minerals are no less important, they are just found in smaller amounts.


  • Copper- bone and cartilage development, use energy from carbohydrates, fats and proteins

  • Zinc- growth, tissue repair, and resistance to disease

  • Selenium- cell membrane integrity

  • Chromium- regulates blood sugar

  • Cobalt- red blood formation

  • Copper– red blood formation and connective tissue

  • Fluoride– healthy, strong teeth

  • Iodine– supports metabolism

  • Iron– red blood formation

  • Manganese- supports brain function

  • Molybdenum- contributes to normal growth


The best thing you can do for your body and health is to consume a variety of fruits, vegetables, and whole foods.

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