A few weeks ago I did a column on vitamins and the pros and cons of taking them as a supplement or getting them through a well-balanced nutrient dense diet. I had a lot of amazing feedback from my readers, all supporting the idea that vitamins are for the most part better derived from nutrient dense foods rather than from supplements.

This week I would like to cover the same aspect on minerals. So here is the question, have you ever asked yourself, 'Should I take mineral supplements to stay healthy?' The answer to this question can become even more confusing than the vitamin question, so let's break it down in simple terms.

Minerals are very important to our overall health, and like vitamins we need to ensure we get enough in our diet to keep us in peak health. Whole and dare I say organic fresh fruits and vegetables are the most optimum sources of minerals.

Here are the most important minerals to be aware of and ensure your body gets a daily amount of these minerals

CALCIUM is the most common mineral in the body and is found primarily in your bones. There is a small and essential amount of serum calcium found in your blood and soft tissue that your body must use to allow for proper muscle, nerve and gland function. When you do not have enough serum calcium your body takes it from your bones. This can lead to severe health issues related to calcium deficiency. It is also important to note that vitamin D is required for optimal calcium absorption so as mentioned in my prior column vitamin D is one of the few fat soluble vitamins you may want to take supplements for during winter months for example.

Here are a few great sources of calcium:

Yogurt, kale, broccoli, spinach, dried figs, almonds, spring greens, parsley, brazil nuts, sunflower seeds, ripe olives, walnuts, cottage cheese, pecans, peanuts, eggs, pumpkin seeds, celery and sweet potatoes.

IRON is one of the most essential minerals in your body and is required for your metabolism, bone growth, and immune function among other things. Iron is a key part of hemoglobin, which transports oxygen through your blood and muscles making it important for an active lifestyle. Iron is one mineral that can be tricky to take as a supplement so getting your daily amount through foods is the best approach. Large doses of iron can cause constipation, diarrhea, nausea, vomiting, and in extreme cases can be life threatening.

Here are a few great sources of iron:

Kelp, Pumpkin seeds, sunflower seeds, parsley, almonds, prunes, cashews, artichokes, brazil nuts, beet greens, baby spinach, walnuts, cacao or dark chocolate, peanuts, eggs, broccoli, cauliflower, cabbage, white fish and red meat.

MAGNESIUM is like calcium, with the highest concentrations found in your bones and muscle tissue. Since muscle tissue is a primary user of magnesium it is key for endurance athletes and people with an active lifestyle to get their daily recommended allowance since magnesium is essential for energy production. Note that magnesium works with calcium in muscle contraction and relaxation so an imbalance or lack of ether can also create muscle cramps in athletes and endurance runners. Other key aspects of magnesium, is its ability to help reduce blood pressure, improve heart function and regulate the way your body uses calcium.

Here are a few great sources of magnesium:

Pistachio, green leafy vegetables, cacao or dark chocolate, parsley, spinach, nuts cashews, almonds, peanuts, pecans, dried coconut, sunflower seeds, avocado, sweet potato, broccoli, cheddar cheese, cauliflower, celery, asparagus, potatoes, tomatoes, oranges, eggs, and banana.

POTASSIUM is considered an electrolyte and like calcium is essential for proper kidney, heart and other internal organs. Potassium is a key mineral for athletes and people with active lifestyles since it supports critical energy conversion and muscle function. Potassium needs to be replaced after endurance racing, extensive exercise and even after a hot day of sweating. Low potassium levels can lead to muscle cramping, feeling fatigued and even loss of muscle strength. Your best course for keeping adequate amounts of potassium is to eat fresh fruits or drink healthy sports water designed for electrolyte replenishment after exercise. Potassium also plays an important role in the regulation of your heart beat, energy production by helping convert of blood sugar into usable glycogen.

Here are a few great sources of potassium:

White mushrooms, avocados, bananas, cauliflower, tomatoes, chicken, oranges, orange juice, milk, eggs, artichoke, baby spinach, whey powder, almonds, bananas, peanuts, peanut butter, peaches and cheddar cheese.

ZINC is another important mineral and aids in how your body handles cellular metabolism for growth, converting energy and muscle development. Your body also uses zinc to support your immune system and helps you heal wounds and injuries.

Here are a few great sources of zinc:

Squash, oysters, watermelon and pumpkin seeds, cacao or dark chocolate, ginger root, pecans, cheddar cheese, almonds, walnuts, eggs, turnips, chicken, parsley, red meats, nuts, peanuts and fruits, yogurt, milk, cashews.

I think it is fair to say that it is always better to get your daily needed allowance of minerals from whole organic foods. If you're going to take calcium, magnesium and potassium it is suggested that taking them together offers a more synergistic way for you to absorb the minerals more completely.

Minerals can be tricky since the absorption can be affected by other foods that you eat. For example foods like nuts and grains have phytic acid also called phytate, which binds to minerals and inhibits the body's ability to absorb the minerals affectively and completely. So when it comes to taking mineral in supplement form it is always a good idea to consult your physician.

Judd Jones is a director for the Hagadone Corp.