Minerals are inorganic elements found naturally in soil, explains the Centers for Disease Control. You get minerals indirectly in your diet by consuming plant foods that absorb minerals from the earth. Since animals also consume plant foods, you can get some minerals from animal foods such as meat, eggs and dairy. Eating a variety of foods from each food group ensures that you get adequate amounts of all minerals. If you decide to take a mineral dietary supplement, inform your physician to make sure it doesn't interfere with any of your medications.
Iron
Iron comes in two forms: heme and nonheme. This mineral is essential for oxygen transport throughout the body. Heme iron comes from red meat, dark poultry meat and seafood, and is easily absorbed by the body. Nonheme iron is found in plant foods, dietary supplements and fortified foods. This type of iron is not as readily available as heme iron and only accounts for about one-third of the total iron in your body. Men need 8 mg of iron daily, but women require as much as 18 mg.
Calcium
Calcium is the most abundant mineral in your body with about 99 percent of it contributing to bone and teeth structure. The remaining calcium is used to support normal heart function, nerve transmission and muscle contractions. According to the Office of Dietary Supplements, you need 1,000 mg of calcium daily. Your body can't absorb more than 500 mg at once. If your doctor recommends taking calcium supplements, split up your doses and take one 500 mg tablet twice per day.
Zinc
Zinc is most commonly known for its role in boosting your immune system and contributes to wound healing. This important mineral is essential for proper growth by aiding in cell division, DNA synthesis and overall normal development. Women need 9 mg of zinc daily and men require 11 mg.
Phosphorus
Phosphorus is utilized by all cells for energy production and storage. Cells also rely on phosphorus for transmission and storage of genetic material, or DNA. In addition, this mineral works along with calcium to keep bones and teeth strong. According to the Linus Pauling Institute, you need 700 mg of phosphorus per day.
Magnesium
Hundreds of biochemical reactions in your body are regulated by magnesium. Not only is it necessary for muscle and nerve function, magnesium works to keep your heart rate steady and immune system working properly. Men need 420 mg of magnesium daily, while women only need around 320 mg.
Selenium
Your body requires a minimal 55 mcg of selenium daily, but it is essential for good health. Selenium is an antioxidant, meaning it fights off free radicals that permanently damage cells. Free radicals are byproducts of oxygen metabolism that lead to chronic diseases, such as cancer and heart disease, says the Office of Dietary Supplements.
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