Minerals are found in the soil, in animal and vegetable products and are building materials for our body, just like nutrients, however minerals - just like vitamins - do not provide energy (kCal).

There are about 24 known minerals and each mineral has a function, sometimes minerals also have a joint function. Let's talk about 5 minerals that play significant roles in food: Ca, Fe, K, Na, Mg

The mineral calcium is found in plants, plants that are eaten by animals that we slaughter for consumption. It is a myth that calcium from milk is good for you, because cow's milk is not good for you at all and the process of osteoporosis can even be promoted by consuming cow's milk*.

Calcium from green leafy vegetables such as kale and broccoli is absorbed twice as fast as calcium from milk. In addition, we also find fiber, folate, iron, antioxidants and the bone-strengthening vitamin K in these vegetables. None of these elements are found in milk, but you do get fat, cholesterol, lactose, antibiotics, pesticides, pus and manure when you drink cow's milk. 

Consuming too much animal protein causes Ca (Calcium) to be excreted through the urine. And this is what affects bone density and causes osteoporosis in the long run.

Per 100 g milk: 113 mg Calcium 
Per 100 g kale: 150 mg Calcium

Rest assured, there is enough calcium in plant foods (that have no negative side effects): grains, leafy vegetables, legumes, Chinese cabbage, broccoli, kale, bean sprouts, bok choy, almonds.

*Cumming RG, Klineberg RJ.

“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994

High concentrations of heme iron can damage the colon wall and create free radicals (which are cancerous). Free radicals can be neutralized by antioxidants (found in plant foods). Good plant sources of (non-heme) iron are: chickpeas (aka garbanzo beans) and kidney beans, oatmeal, legumes, spinach, nuts, dried fruit.

Sodium helps to regulate water in our body to make sure the blood flows and enough oxygen is pumped around. If a lot of salt disappears from the body due to a lot of sweating, it must also be replenished with water and salt. Our body keeps everything in balance through osmosis**; with a lot of salt in the blood, water is extracted from the cells (feeling thirsty), with a lot of salt in the cells, water is requested from the bloodstream, which makes pumping the blood around more difficult (viscous mass; low blood pressure) and this effect also occurs when you drink too little water!

Both high and low blood pressure have serious consequences for your health! 

Natural sources with fairly high salt content: celery, seaweed, artichoke

Salt is added to many products!!

**Osmosis is the spontaneous net movement or diffusion of solvent molecules through a selectively-permeable membrane from a region of high water potential (region of lower solute concentration) to a region of low water potential (region of higher solute concentration), in the direction that tends to equalize the solute concentrations on the two sides.

https://en.wikipedia.org/wiki/Osmosis

Magnesium is mainly found in plant sources: bread and grain products, vegetables, nuts

Vitamins are organic substances that are needed in small quantities for proper functioning of a body.

● A lack as well as an excess of vitamins can be a health risk

● There are fat-soluble vitamins (A, D, E and K) and

● water-soluble vitamins (B - better known as B-complex - and C).

Vitamins do not provide energy and most were discovered in the early 20th century!

The body also produces vitamin A from plant products, thanks to the carotenoids that occur in some plants. These carotenoids (e.g. beta-carotene) are provitamins that the body converts into vitamin A. You can get too much vitamin A if you eat a lot of animal sources; such as liver or if you consume a lot of vitamin A supplements. There is a risk of poisoning. Pregnant women should limit their intake of vitamin A (300 mcg per day max) to not run the risk of abnormalities in the child.

Good Vitamin A sources: orange, yellow fruits, green leafy vegetables, carrots, pumpkin, spinach

Too much Vitamin D can poison the body (by accumulating calcium). The most important source of this vitamin is the sun (especially UVB rays). In the skin, cholesterol can be converted into D3.

Fruit, vegetables, potatoes and especially cabbage, berries and citrus fruits are great sources of Vitamin C.

A deficiency of Vitamin C leads to low resistance with all its consequences - and in extreme cases to scurvy (gum bleeding, subcutaneous and internal bleeding).

You can also have too much Vitamin C! Intestinal complaints and diarrhea can then occur.

B1 (Thiamine)

● works as a coenzyme for releasing energy

● in case of deficiency: Beriberi

B2 (Riboflavin)

● important for energy supply

● deficiency can cause skin abnormalities and inflammation in the face, such as glossitis

(tongue inflammation)

B3 (Niacin)

● in case of a deficiency: Pellagra (can be caused by alcoholism)

● body can produce Niacin itself from the amino acid tryptophan

● overdose can damage the liver

B5 (Pantothenic acid)

● energy supply of the body, build-up and breakdown of proteins and fats

● paresthesia (“pins and needles” sensation of tingling, prickling, or numbness, which can also feel like burning or itching) can occur in case of a deficiency

B6 (Pyridoxine)

● build-up and breakdown of amino acids

● regulate hormones and immune system

B8 (Biotin)

● important for energy supply

● formation of fatty acids, healthy skin and hair

B11 (Folic acid)

● growth, white and red blood cells

● pregnant women: 400 mcg / day

● deficiency: anemia, intestinal disorders, fatigue and birth defects

B12 (Cobalamin)

● production of red blood cells, nervous system

● is stored, so a lot of reserve

● deficiency: anemia, muscle weakness, concentration disorder

B vitamins can be found in many foods. If you eat enough grain products, fruit, vegetables, legumes, nuts and seeds, you will not have a shortage of any B vitamin, except maybe B12.

B12:
Vitamin B12 is an essential nutrient - a bacteria - that is in principle found in the soil. Because we often do not treat our soil for crops naturally, the soil gets depleted of B12.
In a whole foods plant based diet you can take this vitamin as a supplement (between 1000 and 2500 mcg per week is enough).