Minerals
|
What the mineral does
|
Significant food sources |
| Calcium |
Helps formation of bones and teeth and supports
blood clotting
|
Milk, yogurt, cheddar cheese, Swiss cheese, sardines,
green beans, spinach, broccoli |
| Sodium |
Maintains fluid and electrolyte balance, supports
muscle contraction and nerve impulse transmission |
Salt, soy sauce, bread, milk, meats |
| Selenium |
Antioxidant (scavenges free radicals), and works
with vitamin E to protect body from oxidation |
Seafood, meats and grains |
| Potassium |
Maintains fluid and electrolyte balance, cell integrity
muscle contractions and nerve impulse transmission
|
Potatoes, acorn squash, spinach, broccoli, carrots,
green beans, tomato juice, avocado, grapefruit juice, watermelon,
banana, strawberries, cod, milk |
| Magnesium |
Supports bone mineralization, protein building,
muscular contraction, nerve impulse transmission and immunity |
Spinach, broccoli, green beans, tomato juice, navy
beans, pinto beans, black-eyed peas, sunflower seeds, cashews |
| Iodine |
Component of thyroid hormones that help regulate
growth, development and metabolic rate
|
Salt, seafood, bread, milk, cheese |
| Chloride |
Maintains fluid and electrolyte balance, aids in
digestion |
Salt, soy sauce, milk, eggs, meats |
| Iron |
Part of the protein hemoglobin (carries oxygen
throughout body's cells) |
Parsley, spinach, broccoli, green beans, tomato
juice, clams, shrimp, beef liver |
| Manganese |
Facilitates many cell processes |
Widespread in foods |
| Zinc |
Part of many enzymes, involved in production of
genetic material and proteins, taste perception, wound healing, sperm
production and the normal development of the fetus
|
Spinach, broccoli, green peas, green beans, tomato,
juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham,
lean ground beef, plain yogurt, Swiss cheese, ricotta cheese |
| Copper |
Necessary for the absorption and utilization of
iron, supports formation of hemoglobin and several enzymes |
Meats, water |
| Phosphorus |
Helps formation of cells, bones and teeth and maintains
acid-base balance
|
All animal foods (meats, fish, poultry, eggs, milk) |
|
