What are Minerals
Minerals are the elements required by living organisms to help in their growth. Minerals are essential for our body for three main reasons:-
- Building strong bones and teeth
- Controlling body fluids inside and outside cells
- Turning the food you eat into energy
Minerals are found in foods such as meat, cereals, fish, milk and dairy foods, vegetables, fruits, dried fruit and nuts. Different types of foods contain one or more type of minerals. Good food sources that have minerals include yogurt, cheese, mushrooms, liver, bananas, potatoes, chicken and vegetables. Examples of minerals that are needed include potassium, iron, magnesium, copper and zinc and they all have different roles to play.
Essential Minerals for our Body
Mineral |
What the mineral does |
Significant food sources |
Sodium |
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions |
salt, soy sauce, bread, milk, meats |
Chloride |
Maintains fluid and electrolyte balance, aids in digestion |
salt, soy sauce, milk, eggs, meats |
Potassium |
Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission |
potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk |
Calcium |
Formation of bones and teeth, supports blood clotting |
milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli |
Phosphorus |
Formation of cells, bones and teeth, maintains acid-base balance |
all animal foods (meats, fish, poultry, eggs, milk) |
Magnesium |
Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity |
spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut |
Iron |
Part of the protein hemoglobin (carries oxygen throughout body’s cells) |
artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver |
Zinc |
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, 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, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese |
Selenium |
Antioxidant. Works with vitamin E to protect body from oxidation |
seafood, meats and grains |
Iodine |
Component of thyroid hormones that help regulate growth, development and metabolic rate |
salt, seafood, bread, milk, cheese |
Copper |
Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes |
meats, water |
Manganese |
Facilitates many cell processes |
widespread in foods |
Fluoride |
Involved in the formation of bones and teeth, helps to make teeth resistant to decay |
fluoridated drinking water, tea, seafood |
Chromium |
Associated with insulin and is required for the release of energy from glucose |
vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts |
Molybdenum |
Facilitates many cell processes |
legumes, organ meats |
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