some important minerals you need and how to get them, a thread

please feel free to correct me if i am wrong on any of these, i tried to add some vegan options and tried to keep the sources mostly low cal. the amount if each of these minerals you need is not included on this thread but they're important especially when in a deflict

calcium
especially if you're still in growth years, your bones and teeth need calcium to keep them strong and supports their growth, it also helps with muscle movement and nerve signaling
sources: milk, yogurt,sardines, spinach,figs,chia seeds, brocoli,sweet potatoes, egg yolk

iron
your body needs iron to make hemoglobin and myoglobin
sources: soybeans, pumpkin seeds, mushrooms, olives, oats, quinoa, coconut milk, dark chocolate, eggs

zinc
needed to make protein, for growth and the immune system
sources: oysters, shellfish, milk, dark chocolate, whole grainz

magnesium
needed for regulating muscle and nerve functions, blood sugar levels, blood pressure, making protein and bone development and growth
sources: whole grains, avocados, legumes, nuts, oatmeal, bananas

of course there are many more minerals you need and many more sources than the ones i added, please stay safe and hydrated too!