There are seven major minerals (macrominerals) that the human body needs in relatively large amounts (>100 mg per day) for proper function.
List of the 7 Major Minerals & Their Functions
| Major Mineral | Function | Best Food Sources |
|---|---|---|
| Calcium (Ca) 🦴 | Essential for strong bones, teeth, muscle contractions, and nerve signaling | Dairy products, leafy greens, almonds, sardines |
| Magnesium (Mg) 🧠 | Supports nerve and muscle function, helps with relaxation, regulates blood pressure | Nuts, seeds, whole grains, dark chocolate |
| Potassium (K) 💖 | Regulates blood pressure, nerve function, and fluid balance | Bananas, avocados, potatoes, spinach |
| Sodium (Na) ⚡ | Maintains hydration, nerve transmission, and muscle contractions | Table salt, seafood, processed foods |
| Phosphorus (P) 🔋 | Vital for bone health, energy production (ATP), and DNA formation | Meat, dairy, nuts, legumes |
| Sulfur (S) 🌿 | Supports skin, hair, nails, and detoxification | Garlic, onions, eggs, cruciferous vegetables |
| Chloride (Cl) 💧 | Helps balance fluids, aids digestion, and maintains electrolyte levels | Table salt, seaweed, tomatoes |
Why Are Major Minerals Important?
✅ Bone & Muscle Health – Calcium, magnesium, phosphorus maintain strong bones and prevent osteoporosis.
✅ Heart & Nerve Function – Potassium, sodium, chloride regulate blood pressure and nerve signaling.
✅ Energy & Metabolism – Phosphorus is key for ATP (energy production).
✅ Detoxification & Skin Health – Sulfur supports collagen production and liver detoxification.
How to Ensure Adequate Major Mineral Intake
✅ Eat a Balanced Diet – Include dairy, nuts, seeds, fruits, vegetables, and whole grains.
✅ Stay Hydrated – Minerals need water for absorption and electrolyte balance.
✅ Limit Processed & High-Sodium Foods – Too much sodium can cause high blood pressure.
✅ Consider Supplements If Necessary – Only if advised due to deficiency.
Final Takeaway
- There are 7 major minerals (macrominerals) essential for bone strength, metabolism, hydration, and nerve function.
- Calcium, magnesium, and phosphorus are crucial for skeletal health, while potassium and sodium regulate fluid balance and nerve activity.
- A well-balanced diet with whole foods ensures proper mineral intake and prevents deficiencies.