When it comes to the economy, gold, silver, and platinum take all the glory. But in the context of human health, many metals ought to be included in your diet. From cell repair to enzyme activation, to even the maintenance of the color of your blood, metals are essential for proper body functions.

While some of them are stored in large quantities, others are needed only in tiny amount by our bodies. Nevertheless, all the metals listed here play a vital role in a multitude of body functions and you must include them in your diet today.


Our teeth and our bones are made of calcium. For proper nerve and muscle function, our bones need to have an abundance of calcium. Even to ensure your blood clots normally, calcium is required by the body. Some of the sources of calcium include eggs, milk, tofu, nuts, and green vegetables like broccoli. A calcium deficiency can lead to dental problems, changes in the brain and conditions like osteoporosis that make the bones brittle.

However, try not to take more than 1500mg of calcium a day as it may lead to stomach aches and diarrhea.


Copper is found in all body tissues, brain, heart, and kidneys. It is absolutely necessary to have some amounts of copper in your diet to ensure the nervous and immune system remains healthy. It is also required in the absorption of iron to facilitate the production of red blood cells. Good sources of copper include lobsters, oysters, dark chocolate, nuts, etc. A daily intake of 900 micrograms is required.

Copper deficiency can lead to improper immune function conditions like neutropenia. People with such conditions are more likely to get an infectious disease. It can also lead to arthritis, high cholesterol, and heart failure.


Zinc is an all-important metal for making proteins and DNA, repairing body tissues, and division of cells. It is required for the proper functioning of more than 300 enzymes in the body.  Zinc is found in meat, whole grains, eggs, seeds, etc. At least 11mg is needed for men and 8mg for women on a daily basis.

Zinc deficiency can lead to loss of appetitive, retardation and lowered immune functioning.


Iron is required to make hemoglobin that carries oxygen in your blood throughout the body. In addition to that, iron is important for activating certain enzymes and making hormones and neurotransmitters. An iron deficiency can lead to anemia and blood loss from kidney, bladder and other organs. The recommended daily intake of iron is 18mg which you can get from eggs, tuna, spinach, brown rice, etc.


Potassium is essential in balancing body fluids, maintaining a steady heartbeat, making muscles contract and a variety of other functions. A deficiency of potassium can lead to muscle cramps and spasms, weakness, digestive problems, and heart palpitations. Many fresh fruits like bananas, oranges, apricots, etc. contain potassium that you need to start taking today.

Some of the aforementioned metals are harder to get in your diet than others. Make sure you incorporate a variety of foods in your diet. In case there is a deficiency, you can always take supplements that provide these essential metals.