Minerals in Fruits & Vegetables

Minerals support your health by assisting in energy production, maintaining body fluids, cellular health, bone strength and immunity 3. Minerals that your body requires in varying amounts include calcium, potassium phosphorus, magnesium, sodium, chloride, sulfur, manganese, zinc, copper, iodine, cobalt, selenium and fluoride 3. You can find a variety of these essential minerals in fruits and vegetables 3.

Orange and Yellow Fruits and Vegetables

Typically, their color comes from natural plant pigments called carotenoids that offer various health benefits. These healthful foods contain vitamin A and potassium. Sweet potatoes, for example, contain the minerals manganese, potassium, copper and iron 3. Oranges are sources of potassium and calcium.

Red Fruits and Vegetables

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Red fruits and vegetables include:

• red peppers
  
• strawberries
  
• radicchio
  
• beets
  
• cranberries
  
• rhubarb
  
• radishes
  
• tomatoes

Their color usually comes from natural plant pigments called lycopene or anthocyanins, which may help reduce the risk of chronic diseases. You’ll receive a healthy dose of many phytonutrients, vitamins and minerals from these bright fruits and vegetables 3. For example, beets contain manganese, potassium, magnesium and iron. A red fruit such as

• tomato contains potassium
  
• manganese
  
• copper
  
• magnesium
  
• iron
  
• phosphorus

Green Fruits and Vegetables

Green fruits and vegetables include:

• broccoli
  
• kale
  
• arugula
  
• green apples
  
• kiwis
  
• collard greens
  
• spinach
  
• Swiss chard
  
• limes
  
• honeydew melons
  
• romaine lettuce

Their color comes from natural plant pigments called chlorophyll. Kiwi contains potassium, copper, magnesium and manganese.

Considerations

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Macrominerals and trace minerals are the two forms of minerals 3. Your body requires larger amounts of macrominerals than trace minerals 3. Macrominerals include:

• calcium
  
• magnesium
  
• phosphorus
  
• sodium
  
• potassium
  
• chloride
  
• sulfur

Your body only requires small amounts of trace minerals and these include

• iron
  
• manganese
  
• copper
  
• cobalt
  
• zinc
  
• iodine
  
• fluoride
  
• selenium 3

Your doctor can recommend the correct mineral values to help ensure they are working for you.