Your body requires a number of different dietary nutrients in order to function properly. Some nutrients can be manufactured by your body while others cannot. Essential minerals are the nutrients found in the Earth which cannot be made by your body. These minerals need to be consumed through your diet, or in some cases, in dietary supplements. The essential minerals are of two types: macrominerals and trace minerals. Macrominerals are needed in larger quantities and the trace minerals are needed in only minute amounts.
Calcium
Calcium, the most abundant mineral found in the body, is required by the vascular system, nervous system and for hormone production. Approximately 1 percent of the calcium in your body is needed for those metabolic functions. The other 99 percent is used to maintain strong bones and teeth. The Office of Dietary Supplements states that adults need 1,000 to 1,300 mg of calcium daily. Food sources include milk, yogurt, cheese and fortified products, such as orange juice and breakfast cereals.
Sodium and Chloride
Your body uses sodium and chloride to keep blood pressure and blood volume stable. Sodium is also required by your muscles and nerves, while chloride is needed in the production of stomach acids. MedlinePlus states you need 1,500 to 2,300 mg of sodium per day. Many foods contain sodium, including celery and beets. However, most sodium and chloride is ingested via sodium chloride, or table salt.
Magnesium
Magnesium is another mineral that is crucial to overall bone health. It is also needed by your nerves and muscles for conversion of glucose into glycogen for energy, blood clotting and heartbeat control. Magnesium can be found in dark, green leafy vegetables, whole grains, bananas, nuts and shellfish.
Potassium
Potassium is a mineral that is critical for normal heart function and is also needed by your muscles, nerves, digestive system and kidneys. It works with sodium to maintain fluid balance in your body. Potassium is mainly ingested in the diet from fruits and vegetables including bananas, avocados, potatoes and oranges.
Phosphorus
Next to calcium, phosphorus is the second most abundant mineral found in your body. It works along with other minerals, including calcium, to maintain strong bones and teeth. The University of Maryland Medical Center states 85 percent of the body's phosphorus is found in the teeth and bones. It is also needed for absorption of certain vitamins and energy production. Phosphorus is typically consumed in the diet from protein sources, including meat, fish, legumes, eggs and nuts.
Trace Minerals
Along with the macronutrients, your body also needs some smaller amounts of other minerals. Iron is used in hemoglobin and myoglobin production in the blood. Iodine is needed for production of thyroid hormones and metabolism regulation. Manganese protects against free radicals and helps break down fats. Zinc is necessary for healthy immune functioning and normal growth. Copper is required for collagen production and absorption of iron. Fluoride protects against tooth decay and selenium, an antioxidant, protects against free radicals and cataract formation.
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