Your body needs several essential minerals for proper health, according to a Massachusetts Institute of Technology webpage titled "Optimizing Your Diet." These minerals help with functions ranging from tissue growth to immune system performance. According to MIT, some of the most important minerals are calcium, iron, magnesium, potassium and zinc. Although you can get these minerals in a multivitamin supplement, you'll also find them in some common foods.
Calcium
Calcium, reports the Linus Pauling Institute at Oregon State University, is the most common mineral in the body. It helps make up the structure of your teeth and bones. One of the richest sources of calcium is milk, which the institute states has 300 mg in every 8 oz. serving. Other calcium-rich foods include red beans, which has 41 mg per 1/2 cup; tofu, which has 258 mg in every 1/2 cup; and spinach, which has 115 mg in every 1/2 cup serving.
Iron
Iron helps with the use of protein in your body, reports the U.S. Office of Dietary Supplements, and also helps prevent fatigue and a weak immune system. The office lists chicken liver as one of the foods richest in iron, with approximately 12.8 mg found in a 3.5 oz. serving. Other high-iron foods include oysters, which have 4.5 mg in every six oysters; soybeans, which offer up 8.8 mg in a cup; and blackstrap molasses, which gives you 3.5 mg in a tablespoon.
Magnesium
The Massachusetts Institute of Technology reports that magnesium is essential for your body's growth and production of energy. Some of the best sources of this mineral include dark green, leafy vegetables. For example, 1/2 cup of spinach provides 78.3 mg of magnesium. It's also found in various nuts, such as peanuts--49.8 mg in every ounce--and almonds, which has 81.1 mg in every ounce.
Potassium
Potassium is critical for body functions such as the contraction of muscles, notes the Linus Pauling Institute. Many fresh fruits are high in this mineral. The best fruit for potassium is the banana, which has 422 mg in every piece, according to the institute. Other high-potassium fruits include plums, which has 637 mg in every 1/2 cup; oranges, which has 237 mg per orange; and tomatoes, which have 292 mg in the average medium-size fruit.
Zinc
Zinc keeps your immune system strong and helps prevent numerous forms of illness, according to the U.S. Office of Dietary Supplements. Shellfish has lots of zinc. Six oysters provide 76.7 mg of the mineral, according to the office. Meanwhile, 3 oz. of crab have 8.9 mg and 3 oz. of lobster have 2.5 mg of zinc. You'll also find it in beans such as chickpeas, which net 1.3 mg in every 1/2 cup, and in meat like pork, which has 4.2 mg in every 3 oz.
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