Phosphorus is a common mineral found in the body.  Most is located in bones and teeth.

Some functions of phosphorus are: energy production, synthesizes protein, contracts muscles, develop and maintain bones and teeth, and helps maintain the acid-alkaline balance in the body.

Foods rich in phosphorus include: fish, yogurt, milk, and cheese.

Phosphorus tends to be high in American diets because it’s found in soda and some processed foods.


Magnesium is one of the most utilized minerals.  It’s good to balance calcium and magnesium intake.

Some functions of magnesium are: part of 300 enzymes that regulate body functions, provides structure to bones and teeth, relaxes muscles, helps nervous and muscular systems.

Foods rich in magnesium include: various vegetables like spinach and chard, legumes, seaweed, flax seeds, squash, coconut water, sunflower seeds, sesame seeds, and quinoa.


Calcium is the most abundant mineral in the body.  Most of the calcium in the body is found in  bones and teeth.

Some of the functions of calcium are: contracts muscles, tissue repair, provides structure for bones and teeth, regulates heart beat, helps with fluid balance and nervous system.

Foods rich in calcium include: dairy products like milk, cheese, and yogurt, kale, broccoli, seaweed, sesame seeds, and cabbage.

Vitamin C

Vitamin C is also known as ascorbic acid and is a common supplement.

Some functions of vitamin C are: antioxidant, enhances immune system, helps formation of collagen, maintains bone, teeth, and connective tissue, aids absorption of iron, and heals wounds.

Foods rich in vitamin C include: citrus fruits, kiwi, strawberries, peppers, broccoli, kale, brussel sprouts, tomatoes, and parsley.

Vitamin D

Vitamin D has been nicknamed the “sunshine” vitamin because when the skin comes into contact with UV rays from the sun the skin can manufacture it.  There are two forms, D2 and D3.  Vitamin D2 can be found mainly in plant sources and vitamin D3 can be found in animal food.

Some of the functions of vitamin D are: regulates absorption and use of calcium and phosphorus, strengthens teeth and bones, helps prevent various diseases, and enhances the immune system.

Foods rich in vitamin D include: oily fish and eggs are the best.  There can be some in fortified breakfast cereal and homogenized milk.

Vitamin A

Vitamin A has two forms provitamin A and preformed vitamin A.  Provitamin A can be found in plant foods in the form of carotenoids.  Preformed vitamin A can be found in animal food and is already formed because it has been converted by the animal from its initial form.

Some of the functions of vitamin A are: antioxidant for the immune system, good for the skin and tissue repair, growth of teeth and bones, helps with night vision and protein synthesis.

Foods rich in Vitamin A include: yellow and orange colored fruits and vegetables, dark leafy green vegetables, egg yolks, milk products, and liver.