Minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. The major difference between vitamins and minerals is that vitamins are organic compounds while minerals are pure inorganic elements ("elements" means they contain one type of atom and are much simpler in chemical form than vitamins). Our bodies require 16 essential minerals:

Calcium: Most everyone knows that calcium is crucial for healthy teeth and bones, as well as healthy gums. Calcium provides energy and participates in protein structuring of RNA & DNA. It also assists in the transmission of nerve impulses, lowers cholesterol and helps prevent cardiovascular disease. Calcium deficiency is characterized by aching joints, brittle nails, eczema, heart palpitations, high blood pressure, insomnia, muscle cramps, numbness in arms and legs and tooth decay. Sources of calcium include dark green leafy vegetables. Female athletes and women past menopause need higher amounts of calcium due to increased estrogen levels and increased risk of osteoporosis. Calcium is vital to the prevention of osteoporosis. Insufficient Vitamin D levels will prohibit proper absorption of calcium. You should also take care not to take calcium supplements with iron supplements, as doing so reduces the absorption of both.¹ Remember, always choose whole foods over supplements, vitamins, and pills.

Chloride: Chloride is an electrolyte that works in conjunction with potassium and sodium. Together the three work to control the flow of fluid in the body. It also helps reduce fluid retention. Chloride is also part of hydrochloric acid in the stomach, an essential piece to digestion.²

Chromium: Chromium is key to metabolizing glucose. It helps to maintain stable blood sugar levels and is beneficial to anyone with diabetes or hypoglycemia. Most diets are deficient in chromium, primarily because the form of chromium found in food is not easily absorbed. If you are looking to supplement with chromium the best form to use is chromium picolinate. Good dietary sources of chromium include broccoli, barley, oats, and green beans.³

Copper: Copper assists in the formation of bones, hemoglobin, and red blood cells. It works in conjunction with zinc and vitamin C to form elastin, a skin protein. Copper deficiencies can cause osteoporosis, anemia, hair loss, diarrhea, skin sores, and weakness. Copper in large doses can be toxic. For this reason, it is not recommended as a mineral that you should supplement with. Toxicity is characterized by depression, irritability, nausea, and vomiting. Sources of copper include copper cookware and plumbing, as well as avocados, almonds, beans, and barley. Copper works in tandem with Zinc and Vitamin C. If there are large quantities of Zinc and Vitamin C in the bloodstream the copper is reduced. If there are deficiencies of the two copper levels are increased. Good dietary sources of copper include sesame seeds, cashews, soybeans, Shiitake mushrooms, sunflower seeds, tempeh, garbanzo beans, lentils, walnuts, and lima beans.⁴

Fluoride: Most commonly known as the most important mineral for tooth health and prevention of tooth decay. Fluoride is found in fluoridated public water, which all town water supply systems provide, and toothpaste. Most dentists encourage additional fluoride supplements for those that may use well water, as well as higher levels of fluoridated toothpaste. BUT, do we really need to supplement our diets with this known poison? Click here to discover the 10 facts about fluoride you need to know.⁵

The bottom line? Fluoride is NOT a healthy substance. There is no reason for putting this toxic substance in our water or dental products. It does nothing to improve the health of this country and studies “support the possibility of an adverse effect of high fluoride exposure on children’s neurodevelopment.”⁶

Interested in keeping fluoride out of your body? I filter my water to remove fluoride, arsenic, and harmful pathogens using a Big Berkey water filter, which I highly recommend. If you’d like to know more, check them out here.

Iodine: Iodine is necessary for optimum thyroid health and proper metabolization of hormones. Iodine is found naturally in some foods and added to salt labeled as iodized salt. Iodine deficiency causes the thyroid hormone to slow down, which can result in fatigue, weight gain and even thyroid goiters (an enlargement of the thyroid gland.)⁷

Iron: Iron is one of the most important minerals for human health. Your body needs iron for the production of hemoglobin which enables the oxygenation of red blood cells.

Iron deficiencies are usually diet related, but they can also be caused by internal bleeding, poor digestion/absorption issues, a long-term illness, or ulcers. Signs of deficiency include anemia, brittle hair, digestive issues, dizziness, fatigue, hair loss, nails that have long ridges, nervousness, slowness in reacting and “brain fog.” The best sources of iron are soybeans, lentils, spinach, sesame seeds, garbanzo beans, lima beans, olives, navy beans, Swiss chard, kidney beans, and enriched bread and cereals.⁸

You’re probably surprised to see no animal products on the best sources of iron list. Although many animal products are high in iron, I chose plant sources for good reason. It is commonly thought that those who eat plant-based diets (vegetarians and vegans) are prone to iron deficiency. However, vegetarians are no more likely to suffer from iron deficiency anemia than non-vegetarians.⁹

In fact, vegetarians have been shown to have a higher dietary iron intake than non-vegetarians.¹⁰ However, not all iron is the same. The iron found in plants is non-heme iron, while the iron found in animal products is heme iron. Heme iron is found in blood and muscle and studies have shown that “decreasing sources of heme iron in the diet is another potential strategy for decreasing risk of metabolic syndrome and another reason why vegetarian and vegan diets may be protective against metabolic syndrome.”¹¹

While experts, and some studies, have suggested that iron consumption can increase risk for heart disease, the evidence has been fairly inconclusive. However, a recent study from Indiana University found a strong association between heme iron, found only in meat, and significantly higher risk for heart disease. Quantitatively speaking, the study found that just a 1 milligram increase of heme iron consumed daily “appeared to be significantly associated with a 27% increase in risk of CHD [Chronic Heart Disease].”¹²

Heme iron intake has also been shown to increase risk for stroke, type 2 diabetes, and cancer.^13,14,15 Although the cancer study focused on the heme-related gene expression signatures of meat intakes in lung cancer tissues, the researchers concluded, “the findings of the present study extend beyond the lung.”

Despite the fact that non-heme iron (plant iron) is less well absorbed than heme iron (meaning you just need to eat more), informed nutritional experts promote the consumption of non-heme iron based on the conclusive studies presented above and the copious amount of further research. With this in mind, let’s take a look at the highest plant-based iron sources (and how they compare to the top animal-based sources).

Notes: 1) Too much iron is toxic to your body. 2) Eating foods high in vitamin C along with food sources containing iron significantly increases iron absorption.¹⁶ 3) Consuming a glass of milk with your meal blocks iron absorption in half.

Magnesium: Magnesium helps to maintain a healthy nervous system and muscle function. It boosts the immune function and helps to maintain a normal heart rhythm. Sources of magnesium include fruits, beans and nuts, whole grain rice, brown rice, whole grain bread, and green leafy vegetables. Alcohol intake reduces absorption of magnesium. Symptoms of magnesium deficiency include rapid heartbeat, numbness, tingling, apathy, confusion, irritability, and reduced memory functions.
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Manganese: Considered a trace mineral, manganese is required to produce the enzyme prolidase that is used to make collagen. Sources include nuts, legumes, seeds, tea, whole grains and green leafy vegetables. It is used in many cases for treatment of osteoarthritis, anemia, and premenstrual syndrome.
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Molybdenum: Molybdenum is a trace mineral with the primary responsibility of breaking down certain amino acids to be utilized in the body. Deficiencies are very rare and are only found through specific urinary diagnostic testing. Food sources for molybdenum include legumes (lentils, lima beans, kidney beans, black beans, pinto beans, and garbanzo beans), fortified cereals and leafy green vegetables. Studies suggest high doses of molybdenum cause problems with absorbing copper.¹⁹

Phosphorus: Primarily used for tooth and bone formation, phosphorus is found in every cell of the body. It works in conjunction with B vitamins to promote kidney function, heart rhythm, and proper functioning of the nerves. The main food sources are soybeans, pumpkin seeds, lentils, and tempeh. Deficiencies are rare.²⁰

Potassium: Potassium is an electrolyte that is important to the balance of fluids in the body, regulation of the electrical rhythms of the heart, and nerve function. Deficiencies are marked by irregular heartbeats, tachycardia, palpitations and muscle cramps. Food sources include beet greens, lima beans, sweet potato, spinach, avocado, lentils, bananas, and dried apricots.²¹

Selenium: A trace element that is naturally present in many foods, selenium deficiencies are very rare. There are two forms of selenium: inorganic (selenate and selenite) and organic (selenomethionine and selenocysteine). Selenium plays in important role in reproduction, thyroid regulation, and immune function. It is primarily stored in the muscles. Sources include cereals and grains. Though rare, a deficiency can cause male infertility and increased risk of disease and infection. Selenium deficiency can also cause an iron deficiency to worsen.²²

Sodium: Sodium maintains body fluids and electrolyte balance. Sodium is extremely high in processed foods, and more people suffer from taking in too much sodium vs. not enough. Sodium deficiency is typically found in Postural Orthostatic Tachycardia Syndrome (POTS) and in people that are hypovolemic. Signs of a sodium deficiency include tachycardia, heart palpitations, dizziness, muscle weakness, fatigue. Excess sodium leads to hypertension (high blood pressure) and cardiovascular disease.²³

Sulfur: Sulfur improves the health of joints, skin, hair, nails and connective tissue. Sulfur deficiency is usually not an issue. Most people get more than they need in their daily diet. Vegans and vegetarians can obtain the sulfur they need from soy products and legumes. There are two B vitamins that contain large amounts of sulfur: Thiamine (B1) and Biotin (B7).^24,25

Zinc: Zinc is a trace mineral that is vital for immune function and wound healing. It reduces the susceptibility of catching the common cold and when administered within 24-hours of the onset of a cold, it can reduce the duration of the cold and the severity of the symptoms. Signs of zinc deficiency include loss of sense of smell and taste, frequent infections, hair loss and reduced appetite. Sources of zinc include high protein foods such as nuts, whole grains, and legumes. Large amounts of zinc can cause diarrhea, abdominal cramps, and vomiting.²⁶