Minerals Matter: What Everybody Should Know

When you think of nutrition, your mind probably jumps to calories, protein, or carbs—but what about minerals? These tiny nutrients may not get as much attention, but they play huge roles in keeping your body functioning at its best.

In this post, we’ll break down macro and micro minerals—what they do, how they help, and where to find them (with food-first examples, of course). Let’s make the science simple and practical, just the way we like it around here.

🧱 Macro Minerals: Needed in Larger Amounts

Calcium

Known for its role in strong bones and teeth, calcium also supports muscle movement, hormone release, and nerve function. It's vital for heart rhythm and even helps balance your body's pH.

💡 Low calcium? Your body might start stealing it from your bones—bad news for long-term bone health.

🧀 Top sources: Yoghurt, canned salmon (with bones), sesame seeds, almonds, sea vegetables👯‍♂️ Calcium buddies: Vitamin D (for absorption), K2 (for guidance), and magnesium (to help entry into cells)

Magnesium

The calm in the chaos. Magnesium regulates muscle and nerve function, blood pressure, melatonin production, and helps you stay regular. It’s also your body’s natural detox support.

🌀 Signs you’re low: Cramps, fatigue, headaches, mood swings, constipation

🥣 Top sources: Oats, Brazil nuts, black beans, raw cacao, salmon👯‍♂️ Team players: Works closely with vitamin D, calcium, and potassium

Potassium

Potassium keeps your heart beating, muscles moving, and blood pressure in check. It balances out sodium and is essential for hydration, nerve impulses, and energy.

⚠️ Too much processed food? That can tip the sodium-potassium balance in the wrong direction.

🥑 Top sources: Avocados, sweet potatoes, bananas, mushrooms, white potatoes (skin on), tuna

Phosphorus

This multitasker helps with energy use, bone strength, digestion, and even memory. It's essential for a thriving gut and a healthy heart.

🥚 Top sources: Eggs, chia seeds, organic beef, asparagus, brown rice💡 Quick tip: Too much calcium can interfere with phosphorus absorption

Chloride

This under-the-radar electrolyte helps with hydration, stomach acid production, and nerve signaling. It teams up with sodium and potassium for muscle movement and fluid balance.

🍅 Top sources: Tomatoes, olives, celery, lettuce, sea vegetables

Sodium

Yes, we need it—but in balance! Sodium helps with nerve impulses, hydration, muscle control, and absorbing key nutrients.

💡 Too much? Can lead to high blood pressure and water retention🥕 Top sources: Beetroot, carrots, olives, celery, artichokes

💎 Micro Minerals: Needed in Small Amounts, Big Impact

Iodine

Essential for thyroid health, brain function, and metabolism—especially important in pregnancy and early childhood.

🐟 Top sources: Saltwater fish, pineapple, prunes, leafy greens, red meat👯‍♂️ Partner nutrient: Selenium helps your body use iodine properly

Copper

Supports energy, immunity, collagen, and neurotransmitter function. Critical for brain development and iron absorption.

🥑 Top sources: Avocado, legumes, tempeh, kumara, asparagus🚫 Watch out: Too much zinc or low vitamin C can block copper absorption

Chromium

Helps your body use insulin effectively, supporting blood sugar regulation and fat metabolism.

🥦 Top sources: Broccoli, oats, red meat, whole grains, almonds🧃 Absorbs better with: Vitamin C

Fluoride

A natural protector for bones and teeth, supporting remineralization and potentially preventing decay.

🍵 Top source: Brewed tea (thanks to the soil), but trace amounts exist in most plant foods

Manganese

Supports bone health, brain function, sex hormone production, and blood sugar regulation.

🍍 Top sources: Pineapple, cinnamon, raspberries, brown rice, poppy seeds

Molybdenum

A detox-supporting mineral that helps break down toxins. Works with copper but too much can reduce copper levels.

🌰 Top sources: Walnuts, pumpkin seeds, chickpeas, lentils, celery

Boron

Boosts bone strength, supports hormone balance, and helps with focus and cognitive performance.

🍒 Top sources: Cherries, kidney beans, almonds, raw cacao, onions

Selenium

A powerful antioxidant for thyroid support, fertility, immunity, and cell protection.

🥚 Top sources: Brazil nuts, eggs, tuna, chia seeds, chicken🧡 Works with: Vitamin E and C for maximum effect

Zinc

Your all-rounder: supports immune health, wound healing, skin, hormones, brain, and digestion.

🥩 Top sources: Oysters, lamb, legumes, cashews, ginger⚖️ Balance tip: Protein boosts zinc absorption; high iron or calcium can compete

Iron

Carries oxygen in the blood, supports hormones, metabolism, and cognitive function. Especially important for women due to monthly losses.

🥬 Haem iron (best absorbed): Red meat, poultry, pate, sardines🌾 Non-haem iron: Oats, beetroot, quinoa, cashews, kidney beans🍊 Boost it: Combine with vitamin C-rich foods to increase absorption

⚡ Electrolytes: The Electric Crew

Electrolytes are minerals like sodium, potassium, chloride, magnesium, and phosphate that carry an electrical charge in the body. They help regulate fluid balance, muscle contractions, nerve impulses, and heartbeat.

💦 Rebalance after sweat, sickness, or dehydration with:

• Sea salt in water

• Electrolyte powders or drinks

• Whole foods rich in these minerals

Final Thoughts

Getting your minerals isn’t about popping a multivitamin—it's about building a colourful, whole-food-based diet that fuels your body and your lifestyle. Whether you're working on fat loss, energy, hormones or just eating for better health, these minerals work quietly behind the scenes to help you thrive.