Like vitamins, minerals keep the body healthy. Also like vitamins, they require you to stick to a healthy diet! It is not a good idea to overdo certain minerals. A good example of this is sodium, as many people eat large amounts of sodium without even realizing it!

minerals in sports diet

There are two kinds: macrominerals and trace minerals. Your body needs more macrominerals than trace minerals. They are listed below along with some (not all) of the foods rich in each mineral:

Calcium: For healthy bones

Dairy, leafy greens, orange juice

Phosphorus: Strong bones, repairing cells

Tomato, banana, potato, yogurt

Magnesium: Supports 300+ biochemical reactions in the body

Beans, whole grains, nuts

Potassium: For healthy muscles and nervous system

Salmon, sweet potato, avocado, spinach

Sodium: Nutrient absorption, muscle and nerve function

Found in most foods (people overdo their sodium intake often)

Sulfur: Collagen production

Veggies, dried fruit, dairy

Chloride: Aids in digestion

Table salt

Trace Minerals (your body only needs a little bit, but they are just as important as macrominerals):

Iron: Transports oxygen

Meat, tuna, eggs, beans

Manganese: Plays a role in metabolism

Whole grains, leafy veggies, tea

Copper: Plays a role in metabolism and provides energy

Leafy greens, summer squash, nuts, seeds

Iodine: For a healthy thyroid

Yogurt, strawberries, cheese

Zinc: Healthy immune system

Dark meat, nuts, legumes

Cobalt: To help absorb b12▪

Oats, fish, leafy greens, nuts

Fluoride: For healthy teeth

Tea, grapes, walnuts

Selenium: Disease prevention

Tuna, sardines, beef, chicken, some nuts

Always consult your physician before beginning any nutrition or fitness program, especially if you are currently being treated for any illness or medical condition, taking prescription medication, or following a doctor recommended diet.

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