In this article

Five a day How much is a portion? Vitamins

Fat-soluble vitamins Water-soluble vitamins Minerals

Major minerals Trace minerals

Vitamins aren't the only nutrients to be gained from fruit and vegetables. Minerals also have an important role to play in your good health.

• Minerals are inorganic substances. This means they're found in the rocks and soil.
• Vegetables absorb mineral goodness as they grow, while animals digest it through their diet.
• Like vitamins, minerals can also be divided into two groups - those that are needed in minute quantities and those that are needed in larger quantities.
• Minerals needed in larger amounts - the major minerals - include calcium, magnesium, sodium, potassium and phosphorus.
• Minerals needed in tiny amounts are called trace minerals. This group includes iron, zinc, iodine, selenium and copper.

Mineral	Why important?	Where found?	Daily recommendation
Calcium	It's essential for healthy bones and teeth.	It's in abundance in milk and dairy products. Very small quantities can be found in dark green leafy vegetables, such as spinach and watercress.	700mg for males and females.
Phosphorous	It contributes to healthy cells, bones and teeth.	You'll find it in milk, cheese, fish, meat and eggs.	550mg for males and females.
Magnesium	It helps your body to use energy and your muscles to function effectively.	Dark green leafy vegetables, such as cabbage and broccoli.	300mg for males and females.
Sodium	It helps your body to regulate its water content and your nerves to function effectively.	As table salt, added to food for flavour.	1,600mg for males and females.
Potassium	It helps your cells and body fluids to function properly.	In most foods, apart from fats, oil and sugar.	3,500mg for males and females.

Mineral	Why important?	Where found?	Daily recommendation
Iron	It helps in the formation of red blood cells; deficiency can lead to anaemia.	Red meat, fortified cereals and bread, some fruit and vegetables.	8.7mg for males. 14.8 for females, but more if you experience a heavy menstrual flow.
Zinc	It helps the body to reach sexual maturity and aids the repair of damaged tissue.	Meat, fish, milk, cheese and eggs.	9.5mg for males. 7mg for females.
Copper	It helps your body to use iron properly.	Green vegetables and fish.	1.2mg for both males and females.
Selenium	It ensures healthy cells.	Meat, fish, cereals, eggs and cheese.	75µg for males. 60µg for females.
Iodine	It helps to make thyroid hormones, which control metabolic activity.	Seafood and dairy products.	140µg for both males and females.

This article was last medically reviewed by Dr Rob Hicks in September 2005.
First published in March 2001.