Chromium

Chromium is necessary for healthy metabolism and storage of sugar and starch. It enhances the effects of insulin, a hormone that regulates the amount of glucose in your blood. Chromium is essential for the metabolism of proteins and fats, as well.

Dietary chromium is found in small quantities in a wide variety of foods, so deficiency is rare. Meat, whole grains, broccoli, potatoes, apples, bananas, garlic, and basil are all good sources of dietary chromium.

Copper

Copper may not be a mineral you think about often but it really is important. Your body needs copper for strong bones and healthy blood vessel walls, plus it's a component of some antioxidant reactions and is necessary for your body to produce energy.

Copper is found in organ meats, shellfish, nuts, seeds, cocoa, and whole grain products. Deficiency is unlikely as long as you get enough to eat every day, but it can happen if you consume an enormous amount of zinc.

Fluoride

You're probably already familiar with this important mineral. Fluoride helps keep your bones and teeth strong because it promotes remineralization of those tissues. In fact, recommendations for fluoride are based on the safest and most effective amounts needed to prevent dental cavities in both kids and adults.

You'll find it in fluoridated drinking water, tea, and seafood. It's also found in fluoridated dental products such as toothpaste and some mouth rinses.

Iodine

Your body needs ​iodine to make thyroid hormones called thyroxine (T4) and triiodothyronine (T3), so it's required for normal thyroid gland function. Iodine is also essential for immune system function and breast health.

Iodine is found naturally in seafood and plant-based foods grown in iodine-rich soils such as the soil found near oceans. Iodine deficiency was a big problem in the middle of the U.S. until iodine was added to table salt in the 20th century.

Iron

Iron is an essential part of proteins called hemoglobin and myoglobin. Hemoglobin is found in red blood cells and makes it possible to transport oxygen from your lungs to the organs and other tissues.

Iron is also essential for normal immune system function and normal cell growth. Iron-rich foods include organ meats, muscle meat, poultry, fish, legumes, and dark leafy greens.

Manganese

Manganese is involved in the formation of bone and is needed for wound healing. It's essential for the production of enzymes involved in protein, cholesterol, and carbohydrate metabolism. Manganese is also involved in some antioxidant activity.

Manganese is found in pecans and other nuts, pineapples, sweet potatoes, seeds, legumes, and whole grains.

Molybdenum

Molybdenum is a component of enzymes that your body uses for breaking down amino acids, as well as drugs and toxins. It's found in a wide variety of plant foods, especially legumes and nuts, but the content mostly depends on how much molybdenum is in the soil.

Selenium

Selenium is used in antioxidant reactions that help protect the cells in your body and is essential for healthy thyroid function. It's also critical to reproduction and DNA synthesis.

Selenium is found in many plant-based foods such as whole grains, nuts, seeds, and legumes. Brazil nuts contain some of the highest amounts of selenium found in food. It's not likely you'll suffer from a selenium deficiency as long as you eat plenty of plant-based foods.

Zinc

Zinc is used in many different chemical reactions and is a major component of your immune system and you need it to be able to taste your food and smell all the various things around you. As long as you're a meat eater you'll have no problem with your zinc intake.

It's found in meats, seafood, and most other foods that are high in protein. Oysters are the go-to zinc source. They contain more zinc than any other food.