Small amounts of certain minerals are found in the foods we eat. Iron is one mineral that we need in our diets to stay healthy.

The body uses minerals to grow, develop, and to stay healthy. Minerals are used to perform functions within the body such as building strong bones and transmitting nerve impulses. Our body to make hormones and also to maintain a normal heartbeat also uses minerals.

Minerals come in two types: macro and trace. Macro minerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Your body needs more of the macro minerals than it does of the trace minerals.

Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Calcium is a popular mineral that we hear a lot about. Calcium helps to build strong bones. Our bodies need strong bones in order to stand, for healthy teeth so that we can tear and chew our food.

Food rich in calcium include dairy products, such as milk, cheese, and yogurt, canned salmon and sardines, leafy green vegetables, such as broccoli, and calcium-fortified foods such as orange juice, cereals and crackers.

Iron is used to transport oxygen from the lungs to the rest of the body. We need oxygen to survive so iron is an important mineral for our healthy bodies. Iron is important in the formation of hemoglobin, which are the red blood cells that carry the oxygen to the rest of the body.

Foods that are rich in iron include meat, especially red meat, such as beef and also tuna and salmon, eggs, beans, baked potato with the skins on, dried fruits, like raisins, and leafy green vegetables, such as broccoli and also citrus fruits, like oranges, dried fruits, legumes, such as beans, peas, lentils, and peanuts.

Zinc is another important mineral that our bodies use to fight off illnesses and infections. It helps in cell growth and helps to heal wounds.

Foods rich in zinc include beef, port, lamb, and legumes, such as beans, peas, lentils, and peanuts.

People who lack minerals in their diets can have health problems. If you lack calcium in your diet you will have weaker bones than someone who gets enough calcium in their diet.

Some people take mineral supplements when they know they are not eating foods that are rich in minerals.