What is a Mineral? Foods Containing Minerals, Their Functions

by Abbas Jahangir · June 14, 2024

The functions of vitamins and minerals are vital when it comes to healthy nutrition. Consumption of vegetables and fruits, meat and dairy products is frequently recommended. It is recommended that you consume natural products and consume as much fresh products as possible.

We are here to share with you in depth the concept of minerals, which are frequently mentioned in diet diaries and health conversations . Those who want to focus on the types of minerals the body needs, do not leave this page!

Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…

What is a Mineral?

Minerals are compounds found in nature (air, water and soil) that are required by living organisms to maintain their vital activities. Minerals pass from soil to plants and animals through inorganic pathways , which are essential for organisms’ growth, metabolism, bone health, water balance , and other biological functions.

Minerals are taken into the human body through food; The human body cannot naturally synthesize minerals. Minerals are absorbed in the intestine. When the necessary dissolution occurs, it is excreted through urine. Minerals cover almost 4-6% of a human body .

Since it is not produced directly by the body, it is taken from foods and supplements. Various health problems may occur due to lack of minerals, and consuming foods containing excessive minerals may tire the body.

What are the foods containing minerals?

Milk and milk products
Red meat
Fish and Seafood
Whole Grain Products
legumes
Egg
Green Leafy Vegetables
Nuts
Potatoes
Banana
Salt

Values are for general informational purposes only; Different effects can be observed in each body. Blood tests and expert opinion are required for the most accurate information.

Milk and Dairy Products: Calcium, Zinc, Potassium and Phosphorus

Milk, cheese, buttermilk, kefir and yoghurt, which contain high amounts of calcium minerals, support muscle bone development. For dental, bone and skeletal health, milk and dairy products can be preferred in moderate amounts in a healthy nutrition routine due to the mineral content they contain.

Dairy product (100g)	Calcium (mg)	Iron (mg)	Potassium (mg)	Magnesium (mg)	Sodium (mg)
Milk	125	0.03	150	11th	44
Yogurt	110	0.1	141	11th	36
Kefir	120	0.1	150	–	–
Ayran	62	–	–	–	312
Feta cheese	493	0.7	62	19	1,116

Red Meat: Iron, Phosphorus, Potassium, Magnesium and Zinc

Iron, phosphorus, potassium, magnesium and zinc minerals are contained in red meat. Iron mineral prevents anemia. It meets the energy the body needs. Red meat is a particularly good source of iron. Myoglobin and hemoglobin , which are in the structure of both iron and meat , provide iron to the body.

In addition, potassium, which supports the muscle and nervous system, is contained in red meat. Again, red meat containing magnesium can be preferred for bone health and energy production. Offal products, and especially liver, are rich in copper minerals.

Fish and Seafood: Phosphorus, Iron, Potassium and Selenium

Fish; It is a food rich in phosphorus, iron, potassium and selenium minerals. Fish can be consumed at least twice a week for healthy brain development. Tuna, salmon, mackerel, sardine and trout ; They are fish rich in selenium, iron, phosphorus and potassium.

Fish Type (100g)	Calcium (mg)	Iron (mg)	Potassium (mg)	Magnesium (mg)	Sodium (mg)
Tuna	4	0.9	527	42	54
Salmon	9	0.3	363	27	59
Mackerel	15	1.6	401	97	83
Sardine	382	2.42	374	42	113
Trout	25	0.3	377	25	51

Whole Grain Products: Selenium, Magnesium, Iron

Whole grain products, especially whole grains such as oats and brown rice, are rich in magnesium. Approximately 100 grams of whole grain bread can contain 100-160 mg of magnesium . It is a good source of iron mineral; For example, 100 grams of oatmeal can contain approximately 4 mg of iron .

Legumes: Calcium, Iron, Zinc, Potassium, Magnesium, Phosphorus, Sodium

Legumes such as lentils, chickpeas, beans and peas are rich in iron minerals. Approximately 3-4 mg of iron can be found in 100 grams of cooked lentils. Legumes are also an important source of magnesium mineral. Approximately 100-110 mg of magnesium can be found in 100 grams of cooked chickpeas. Moreover; Beans, chickpeas, lentils and beans also contain phosphorus, zinc and copper minerals.

legume (100g)	Calcium (mg)	Iron (mg)	Potassium (mg)	Magnesium (mg)	Sodium (mg)
Lentil	19	3.3	369	36	2
Chickpeas	105	6.2	875	115	24
Bean	141	4.71	927	–	16
Pea	25	1.5	244	33	5

Egg: Iron, Zinc, Selenium and Phosphorus

Eggs, especially the yolk, contain iron minerals. Zinc mineral is found in both the white and yolk of the egg . Selenium , which is necessary for strong immunity , is one of the minerals contained in eggs. Phosphorus , which is an important factor for bone and dental health , is found in eggs.

Egg; You can consume it boiled, fried with a little oil, or in the form of an omelet with vegetables; Unhealthy forms of cooking eggs, such as frying in oil or cooking for a long time, will negatively affect the nutritional values of the eggs.

Green Leafy Vegetables: Calcium, Iron, Potassium, Magnesium, Sodium and Phosphorus

Green leafy vegetables especially; spinach, chard, kale and broccoli; It contains valuable minerals for the functioning of human health such as calcium, iron, potassium, magnesium, sodium and phosphorus .

Green Leafy Vegetable (100 g)	Calcium (mg)	Iron (mg)	Potassium (mg)	Magnesium (mg)	Phosphorus (mg)	Sodium (mg)
Spinach	99	2.71	558	79	49	79
Chard	51	1.8	379	81	46	213
Cabbage	40	0.5	170	12	23	18
Broccoli	47	0.73	316	21	66	33

Nuts: Potassium, Magnesium, Iron

Dried nuts; They are valuable snacks in terms of minerals, healthy fats, fibers and proteins. Dried nuts such as hazelnuts, almonds, walnuts and pumpkin seeds; It is rich in minerals such as magnesium, phosphorus, potassium, zinc and iron, as well as antioxidants such as vitamin E.

Hazelnut is a food that protects cardiovascular health. It contains the mineral zinc. Consuming fresh hazelnuts during snacks can be effective in protecting heart health.

Nuts (100g)	Potassium (mg)	Phosphorus (mg)	Magnesium (mg)	Calcium (mg)	Sodium (mg)	Iron (mg)
Hazelnut	680	290	163	114	0	4.7
Walnut	441	333	158	98	2	2.9
Almond	705	481	268	264	one	3.7
Pumpkin seeds	919	1233	262	55	18	3.3

Potato: Potassium, Magnesium

Potatoes contain many minerals that are important for health. Typically, the mineral content of potatoes includes potassium, phosphorus, magnesium, calcium, sodium and iron. Potassium plays a critical role in regulating blood pressure and nerve conduction. Boiling or baking options can be preferred; French fries can be an unhealthy choice.

Typical mineral content per 100 grams of potatoes:

Potassium: Approximately 429 mg
Phosphorus: Approximately 57 mg
Magnesium: Approximately 23 mg
Calcium: Approximately 12 mg
Sodium: Approximately 6 mg
Iron: Approximately 0.81 mg

Banana: Potassium, Magnesium

Banana, a fruit rich in potassium mineral, protects muscles and bones. Snacks made with bananas support the regeneration of cells. You can have healthy snacks with banana milk, which contains both potassium and calcium. Pay attention to moderate consumption. It can also be a source of quality energy for individuals who do sports.

Potassium: Approximately 358 mg
Phosphorus: Approximately 27 mg
Magnesium: Approximately 27 mg
Calcium: Approximately 5 mg
Sodium: Approximately 1 mg
Iron: Approximately 0.36 mg

Salt: Iodine, Sodium

Salt is rich in iodine and sodium minerals. Iodine mineral is effective in protecting the body from goiter disease. Do not forget that you need to be moderate when consuming salt to meet the iodine mineral. Consumption of excessively salty foods may cause edema in the body.

Which Mineral is Found Most in Which Food?

Minerals can be obtained from foods and various supplements. Since they are not produced in the human body, they are taken into the body through plants that grow in nature and animals that consume the plants. By reviewing our list of mineral-rich foods, you can learn more detailed information about which minerals are in which foods.

Calcium: It is found in milk and dairy products, spinach and green leafy vegetables, almonds, hazelnuts and sesame.
Magnesium: Found in pumpkin seeds, walnuts, almonds, hazelnuts, spinach, artichokes, broccoli, oats, and whole wheat bread.
Iron: It is found in red meat, eggs, chard, cabbage, lentils, chickpeas, beans, almonds, walnuts and hazelnuts.
Zinc: Fish, red meat, sesame, pumpkin seeds, eggs and legumes contain zinc.
Iodine: It is found in salt, dairy products, fish and eggs.
Selenium: Wheat, barley, eggs, whole grain products, salmon, tuna, chicken, seeds are rich in selenium.
Copper: Liver, beans and lentils contain copper.
Potassium: Bananas, potatoes, spinach, carrots, raisins and dried apricots are also found.

Mineral	Foods Found in
Calcium	Milk and dairy products (yoghurt, cheese), spinach, green leafy vegetables, almonds, hazelnuts, sesame seeds
Magnesium	Pumpkin seeds, walnuts, almonds, hazelnuts, spinach, artichokes, broccoli, oats, whole wheat bread
Iron	Red meat, eggs, chard, cabbage, lentils, chickpeas, beans, almonds, walnuts, hazelnuts
Zinc	Fish, red meat, sesame seeds, pumpkin seeds, eggs, legumes (lentils, chickpeas, beans)
Iodine	Salt, dairy products, fish, eggs
Selenium	Wheat, barley, eggs, whole grains, salmon, tuna, chicken, seeds
Copper	Liver, beans, lentils
Potassium	Banana, potato, spinach, carrots, raisins, dried apricots

What are the Functions of Minerals?

Minerals are generally found in very small amounts in the body; however, they are critical for the body’s normal functions. Minerals; They contribute to many basic functions of the body, such as water balance, acid-base balance, nerve conduction, muscle function, cellular structure and enzymatic reactions .

The task of minerals is to regulate human health and form the foundations of a healthy life. Minerals protect and strengthen the body during infancy, childhood, adulthood and pregnancy. Therefore, the task of minerals is important and great for everyone.

If we summarize the function of minerals, we can say the following:

It is very important in ensuring the renewal and repair of cells .
Strong bone structure and well-functioning nerve cells are formed by minerals.
Minerals that form the basis of the skeleton and tooth structure also control the muscular system .
They regulate the body’s hormone balance. Mineral benefits include hormone regulation.
Minerals that prevent bones from melting also have the function of giving energy to the body.
Minerals that support development during adolescence also prevent cell damage due to aging.
They support the production of red blood cells.

What are the Properties of Minerals?

Mineral is not used to refer to a single element. There are many types of minerals in nature. Each of them has its own characteristics and is important for health when evaluated holistically.

Minerals are not produced directly by the human body. It is met from outside. Since it is met from outside, it is expressed as an inorganic element. Individuals of all ages need minerals for the balanced functioning of organs and vital functions.

Phosphorus
Calcium
Potassium
Magnesium
Copper
Zinc
Iodine
Selenium
Iron

Phosphorus

It is effective for bone and dental health in the body.
It takes part in the structure and repair of cell membranes.
It plays an active role in energy metabolism.
It is a mineral required for protein synthesis and DNA/RNA production.
It helps maintain acid and base balance in the body.

Calcium

It helps protect bone and dental health.
It facilitates the regulation of muscle functions.
It has an important role in the digestive system.
It helps cell division.

Potassium

It balances and helps regulate blood pressure.
It helps control intracellular and extracellular fluid.
It is effective in the muscle and nervous system.

Magnesium

Together with calcium and potassium, it can improve muscle contractions, pain and fatigue.
It regulates the electrolyte balance in the body.
It helps strengthen the immune system.
It balances blood sugar.

Copper

It helps balance blood values and produce red blood cells.
It facilitates the work of antioxidant enzymes.
It can protect hair and skin pigments.
It helps strengthen body connective tissue.

Zinc

It is effective in cell division, DNA and protein synthesis.
Vitamin A is necessary for metabolism.
It helps strengthen the immune system.
It strengthens the senses of taste and smell.
It helps maintain hair, skin and nail health.

Iodine

Protects growth health.
It supports neurological development.
It strengthens immunity.
It helps bring thyroid hormones to normal values.
It makes it easier to maintain skin health.

Selenium

It prevents the immune system from weakening.
It ensures regular functioning of thyroid hormones.
It helps strengthen hair and nails.
It is a protective mineral against hair loss and damage.

Iron

It takes part in the process of carrying oxygen in the body.
It is effective in producing red blood cells and hemoglobin.
It is a mineral that helps prevent fatigue and stress.
It helps strengthen the immune system.
It is important in protecting the brain and nervous system.

What are the Mineral Types?

We can examine mineral types in two separate groups, macro and micro:

macroelements

Calcium
Magnesium
Potassium
Phosphorus
Sodium

microelements

Iron
Zinc
Iodine
Selenium
Copper

Typical conditions that they are good for can be listed as follows, according to mineral types:

Calcium: Protects the body’s bones, teeth, muscles and skeletal systems.
Sodium: Regulates acid and base balance in the body; It facilitates the digestive process.
Potassium: Balances blood pressure; Protects cardiovascular health.
Iron: Increases blood values and gives energy to the body; It is responsible for oxygen transmission.
Iodine: It is effective in the reproductive system. It controls thyroid and growth hormones.
Phosphorus: It is effective in establishing intracellular fluid balance. It protects nerve cells. It is the building block of DNA and RNA.
Magnesium: Plays a role in the muscle and nervous system. It balances blood sugar. It strengthens immunity.
Zinc: Strengthens the body’s immune system. It revitalizes metabolism. Provides cell repair.

What are the symptoms of mineral deficiency?

The minerals that an adult needs are not taken in sufficient levels, causing various diseases. These diseases, which manifest themselves with some symptoms, affect the quality of life. A doctor’s diagnosis is required to diagnose mineral deficiency.

Commonly known mineral deficiencies can be listed as follows; However, symptoms may differ in each body:

Tiredness
Pain in muscles
swelling in joints
Decrease in blood values
tooth decay
bad breath
Weight loss or excessive weight gain
Depression and chronic stress
nausea
constant sleepiness
Weakness in nails and hair, lifelessness in the skin

How to Understand Which Mineral Deficiency?

When minerals are not taken into the body through food, mineral deficiency may occur. The best way to understand mineral deficiency is to consult a physician and get a blood test. However, symptoms of mineral deficiency can also be followed:

Calcium Deficiency: Muscle and bone pain, muscle numbness and fatigue may occur.
Iron Deficiency: Fatigue, constant sleepiness, loss of appetite and bone pain may be felt.
Magnesium Deficiency: Nausea, bone pain and loss of appetite may occur.
Iodine Deficiency: Inability to control weight may occur.
Zinc Deficiency: Damage to nails and hair, hair loss and skin problems may occur.
Potassium Deficiency: Stomach problems and muscle aches may occur.

Which Mineral Deficiency Can Cause Which Diseases?

Diseases seen in mineral deficiency will vary depending on the mineral type and constitution:

In case of calcium deficiency, tooth decay, pain in muscles and bones,
Energy loss and thyroid diseases in iodine deficiency,
Fatigue, depression, hair loss and loss of appetite in iron deficiency,
Migraine, heart diseases and diabetes due to magnesium deficiency,
Diarrhea and blood pressure in potassium deficiency,
Brain diseases due to phosphorus deficiency,
Weakening of nails due to selenium deficiency,
Zinc deficiency may cause diseases such as growth retardation.

To treat mineral deficiency, you must first consult a doctor. After your doctor performs a blood test, he will give you appropriate supplements or a nutritional list, if necessary. The information is for general information purposes only; Each symptom may progress differently in different individuals.

What is the Daily Mineral Need?

The minerals that should be taken during the day vary depending on age and gender. Daily mineral needs can be balanced with the minerals contained in the foods in the diet. For this reason, we can express the types of minerals and the values that must be met during the day as follows:

General Directorate of Public Health

Calcium

800 mg in children

Adult individuals: 1000 mg

1300mg in pregnant and lactating women

Magnesium

320-400 mg in adult men and women

80 mg for children aged 1-3 years

120 mg for 4-6 years old

170 mg for 7-10 years old

Sodium and Potassium

Salt and sodium sources should be restricted in hypertension patients. Daily salt consumption should not exceed 6 grams.

2-3 grams of sodium,

2-4 grams of potassium is sufficient for adults.

Iron

10 mg per day for adult men

15-18 mg in women

27-30 mg in pregnant women

Zinc

15 mg daily for adult men

12 mg in women

10 mg for children aged 1-10 years

15 mg during pregnancy and lactation

Phosphorus

800 mg for children 1-10 years old

1200 mg for ages 11-24

800 mg for individuals over 24 years of age

Source: hsgm.saglik.gov.tr

Which Minerals Are Found in the Body?

The human body contains various minerals and helps regulate body functions. Minerals found in a healthy body; iron, iodine, zinc, selenium, copper, chromium, calcium and phosphorus.

Do Minerals Give Energy?

When mineral foods are consumed, production and destruction occur in the body. As a result of this situation, energy is released. They are not substances that directly provide energy; But they help the organs function.
Minerals, which are effective in cell renewal and cell functioning, help you stay vigorous throughout the day.
When iron mineral is consumed sufficiently, it indirectly provides energy to the body as its blood rate increases.
The most obvious change in the body as a result of mineral deficiency is fatigue. This shows that minerals are sources of energy.
You can maintain your energy by eating healthy meals.