Diet rich in vitamins and essential minerals can reduce cholesterol, strengthen the immune system, speed up wounds healing and increase fertility in men. Minerals are important components of all cells.

They are necessary for creation of blood, bones and in maintaining the health of the nervous and endocrine system, muscles and blood vessels.

The lack of any essential mineral, for example potassium, could cause heart problems.

Potassium plays an important role in body processes, such as nerve and muscle function, and maintenance of fluid balance.
If you suffer from high blood pressure or if you have heart problems, consuming potassium rich food is very important for you.

There is evidence that potassium lowers blood pressure and reduces the risk of arrhythmia. Potassium is also protecting bones from osteoporosis and reduces the risk of kidney stone.

Although potassium is not directly associated with cholesterol, eating food rich in potassium can help reducing cholesterol levels in the body.

Potassium can be found mostly in orange juice, potatoes, bananas, avocados, tomatoes, broccoli, cantaloupe, apricots, strawberries, spinach and milk.

But, potassiumm can be also found in cabbage, eggplant, figs, plums, mushrooms, almonds, peanuts, cucumber, tuna, sardines, most meat products and fish.

Magnesium is important for healthy nerve and muscle functions (including heart functions). Magnesium has vital importance in proper bone growth. Whole grains, legumes, seeds and vegetables, soy products, nuts and mineral water are good sources of magnesium.

Bones contain even 98 percents of all calcium components in the body. The rest can be found in the blood, participating in metabolic functions. Calcium also plays an important role in controlling nerve potentials and muscle contractions. Dairy products, almonds and fish are the richest sources of calcium.

Zinc helps maintaining a healthy immune system. It is very important for the health of  reproductive organs, especially in men. Zinc can be found in meat, fish, peas, whole grains, pumpkin seeds, mushrooms.

There is no cell in the body that does not contain sodium, so it can be found in all body fluids including blood, tears and sweat. Together with potassium and chloride, it provides proper liquid control, controlling muscle contraction and nerve cells function. Salt, salty foods and soya sauce are some of the food products containing this nutrient.

Iodine is responsible for proper development and function of thyroid gland, which is one of the central glands in the human body. Lack of iodine can cause an increase of thyroid gland, known in people as goiter. The best source of this mineral is iodized salt and yogurt and sea grass are quite good sources as well.