There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

IRON

Heme: found in plants, fortified foods and meat
Non-Heme: found only in meat
Trace mineral

Best plant food sources

Fruits: dried fruits (apricots, raisins), prune juice
Vegetables: broccoli, dark leafy greens, green peas, potatoes, spinach, spirulina, tomatoes
Grains: enriched bread and cereal, fortified cereal, quinoa, rice, spaghetti, whole wheat, whole grains
Legumes: chickpeas, kidney beans, lentils, soy foods, tofu, white beans
Nuts/seeds: cashews, pistachios, pumpkin seeds
Other: breast milk, chocolate, blackstrap molasses

Function in the body

Part of hemoglobin in the red blood cells and myoglobin in muscle cells that carry oxygen in the body
Builds white blood cells
Needed for energy metabolism
Helps with the production of amino acids
Aids in the production of collagen
Assists with the production of neurotransmitters
Needed for the production of hormones
Supports immune system
Supports muscle function
Increases aerobic capacity
Regulates body temperature

Health benefits

Decreased risk of restless leg syndrome
Helps in the treatment of chronic diseases of the intestinal and excretory system
Useful in treating insomnia

Symptoms of deficiency

Anemia
Poor concentration
Fatigue
Increased irritability
Poor body temperature regulation

Groups at risk of being deficient

Vegans and vegetarians
Pregnant women
Infants and young children
Teenaged girls
Premenopausal women
Frequent blood donors
Cancer patients
People with GI disorders
People with heart failure

Excess intake

Death
GI irritation, nausea, vomiting, diarrhea and constipation

Other notes

Vitamin C enhances absorption
Calcium inhibits absorption