The solid, inorganic substances that occur naturally are called minerals. A well-balanced diet is the combination of all the nutrients. For a healthy body and mind, minerals perform a key role. Carrying out several body functions and processes, they are necessary for our body. Our body cannot produce them, therefore, we should eat be a mineral-rich diet to fulfill our body needs. According to WebMD Medical Reference from Healthwise, below are the essential minerals.

1. Calcium

Calcium is vital for healthy bones and teeth, muscle contraction and relaxation, blood clotting, regulation of blood pressure and cholesterol, milk production during pregnancy and nursing.

sources of calcium are milk and dairy products, green leafy vegetables, legumes, fish like salmon and sardines, oysters and dry figs.

2. Iron

Transporting oxygen in the body, iron is vital for the formation of red blood cells. It also supports the Immune System. It is found in lean meat, shellfish, liver, legumes, lentils, iron-fortified cereals, nuts, seeds, molasses, peas, and chickpeas.

3. Potassium

Potassium maintains proper fluid balance and nerve transmission. It is present in meat, milk, legumes, fresh fruits and vegetables like spinach, avocados, tomatoes, potatoes, citrus fruits, and bananas.

4. Magnesium

Keeping your immune system healthy, magnesium is imperative for normal function of the body.

It is found in nuts, green leafy vegetables, seafood, sunflower, flaxseeds, whole grains, and beans.

5. Phosphorous

For healthy bones and teeth, phosphorous is important. Moreover, it aids the cells to function properly. Best food sources of phosphorus are milk, dairy products, legumes, fish, meat, eggs, and poultry.

6. Iodine

Regulating growth and metabolism, iodine is necessary for the production of thyroid hormone. To get iodine, you have to eat seafood, iodized salt, dairy products, turnip greens, kelp, and bread.

7. Selenium

Selenium is an antioxidant mineral that is fundamental for proper functioning of immune system and thyroid gland, protecting your cells from damage.

It is found in sesame seeds, garlic, seafood, dairy, meats, and grains.

8. Sodium

To control blood volume, blood pressure and digestion, sodium plays a key role. The sources of sodium are table salt, soya sauce, coconuts, carrots, dried fruits such as apricots, figs and raisins.

9. Manganese

It triggers the production of sex hormones. Moreover, this mineral is beneficial for blood clotting and for healthy skin, hair and nails. Green leafy vegetables, pineapples, avocados, blueberries, green tea, and eggs are manganese rich foods.

10. Zinc

Zinc is an antioxidant mineral that is helpful in wound healing, normal fetal development, reproduction, sexual development. To take Zinc, one should eat meat, poultry, fish, and vegetables.

Disclaimer -- This article is not to be used a medical reference and is suggested only as information. If in doubt about your health, always visit a health professional.