Minerals in Fruits & Vegetables

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

Orange and Yellow Fruits and Vegetables

Orange and yellow fruits and vegetables include acorn and butternut squash, carrots, cantaloupes, sweet corn, pumpkin, oranges and sweet potatoes. 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. Oranges are sources of potassium and calcium.

Red Fruits and Vegetables

Red fruits and vegetables include red peppers, strawberries, radicchio, beets, cranberries, rhubarb, radishes and 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. For example, beets contain manganese, potassium, magnesium and iron. A red fruit such as tomato contains potassium, manganese, copper, magnesium, iron and phosphorus.

Green Fruits and Vegetables

Green fruits and vegetables include broccoli, kale, arugula, green apples, kiwis, collard greens, spinach, Swiss chard, limes, honeydew melons and romaine lettuce. Their color comes from natural plant pigments called chlorophyll. Green fruits and vegetables offer some of the richest sources of vitamins and minerals including vitamins A, C, and K, folate, iron and calcium. The mineral content of collard greens, for example, consists of manganese, calcium, potassium, magnesium, zinc and iron. Kiwi contains potassium, copper, magnesium and manganese.


Macrominerals and trace minerals are the two forms of minerals. Your body requires larger amounts of macrominerals than trace minerals. Macrominerals include calcium, magnesium, phosphorus, sodium, potassium, chloride and sulfur. Your body only requires small amounts of trace minerals and these include iron, manganese, copper, cobalt, zinc, iodine, fluoride and selenium. Your doctor can recommend the correct mineral values to help ensure they are working for you.