Minerals are necessary to stay healthy, and regulate many functions in the body including water balance, building bones, hormones and regulating heartbeat. The two types of minerals are macrominerals, which your body needs in large amounts; and trace minerals, which the body only requires in small amounts. These minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. A wide variety of foods contain they minerals in different quantities.
Calcium
Calcium is good for building bones and teeth, while all parts of the body need calcium to work properly, according to the Office of Dietary Supplements.
Foods containing calcium include milk, cheese, yogurt, kale, broccoli and Chinese cabbage.
Phosphorus
Phosphorus works with calcium to form bones and teeth. It is also necessary for the production, function and maintenance of nerve cells.
High phosphorus foods include avocado, dates, kiwi, lychee, mulberries, artichoke, Brussels sprouts, lima and French beans, Brazil nuts, buckwheat, oats, rye, beef, cheddar cheese, herring, perch and tuna.
Magnesium
Essential for health, magnesium is the fourth most abundant mineral in the body, according to the ODS--over 300 biochemical functions in the body use magnesium. It is responsible for the immune system, promoting normal blood pressure, regulates sugar levels, maintains muscle and nerve functions.
High magnesium foods include green vegetables, spinach, beans, peas, nuts, seeds, unrefined grains, beef, salmon, goat milk, blackberries, guava, loganberries, okra and oats.
Sodium
Sodium works with potassium to regulate the body's fluid balance and blood pressure. Many Americans get more sodium than the body requires from processed and fast foods. Sodium is naturally occurring in most fruits and vegetables, so put down that salt shaker.
It is also present in coconut, pumpkin seeds, artichokes, beetroot, bok choy, kale, fennel, bacon, cheeses, eggs, soy milk and beef hot dogs.
Potassium
Potassium is essential for growth, water balance, proper function of all cells, tissues and organs in the body, according to the University of Maryland Medical Center.
Foods rich in potassium include avocado, bananas, cherries, dates, grapefruit, almonds, buckwheat, coconut, oats, pumpkin seeds, rye, bok choy, French and lima beans, beef, milk, yogurt, salmon, tuna, goat milk, veal and catfish.
Chloride
Chloride is an anion, or negatively charged ion, and generally consumed in combination with sodium as sodium chloride. Adequate intake of sodium chloride is necessary for maintaining cellular fluid balance, according to the "Journal of Nutrition."
Chloride is found in infant formula, human milk, undiluted cow's milk, monosodium glutamate and sodium bicarbonate.
Sulfur
Sulfur is present as part of larger compounds. Sulfur compounds act as oxygen carriers, hormones, catalysts and collagen. Sulfur mostly comes from protein in our diet. Proteins contain from 3 to 6 percent of sulfur amino acids, according to "Nutrition & Metabolism."
Trace Minerals
Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. While the body only needs small amounts of these, they are important for specific biological functions. Trace minerals play a vital role in the absorption and utilization of nutrients and aid hormones and enzymes.
Foods containing these minerals include avocado, blackberries, mango, artichoke, French beans, soy milk, goat cheese, oats, pecans, rye, lima beans, okra, cranberries, dates, beef, cheeses, eggs, pumpkin seeds and Swiss chard.
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