Minerals – The Building Blocks

Mineral Rich Foods

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


What the mineral does

Significant food sources


Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, soy sauce, bread, milk, meats


Maintains fluid and electrolyte balance, aids in digestion

salt, soy sauce, milk, eggs, meats


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


Formation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli


Formation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)


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


Part of the protein hemoglobin (carries oxygen throughout body’s cells)

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver


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


Antioxidant.  Works with vitamin E to protect body from oxidation

seafood, meats and grains


Component of thyroid hormones that help regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese


Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes

meats, water


Facilitates many cell processes

widespread in foods


Involved in the formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood


Associated with insulin and is required for the release of energy from glucose

vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts


Facilitates many cell processes

legumes, organ meats



  1. Apricots – Source of Vitamin A and Vitamin C
  2. Avoid  a Heart Attack
  3. Carrots – The Poor Mans Ginseng
  4. Daily Requirement of Vitamins, Minerals and Calories
  5. Drink Warm Water
  6. Flaxseeds (Linseed) – A good source of Omega-3 essential fatty acids
  7. Ginseng increases mental and physical performance
  8. Grapefruit – A Recipe for Good Health


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