About Minerals their function & source

The body needs many minerals; these are called essential minerals. Minerals are divided into 2 category below

 1-(macrominerals) and trace minerals which need in very lil amount 

 2-(microminerals) or major minerals. This need more than trace minerals.

List of major minerals -

Sodium

Work in body - Needed for proper fluid balance, nerve transmission, and muscle contraction

Sources- Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats

Chloride

Work in body- Needed for proper fluid balance, stomach acid

Sources- Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables. 

Potassium

Work in body- Needed for proper fluid balance, nerve transmission, and muscle contraction

Sources- Meats, milk, fresh fruits and vegetables, whole grains, legumes

Calcium

Work in body - Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health

Sources- Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes

Phosphorus

Work in body -Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance

Sources- Meat, fish, poultry, eggs, milk, processed foods (including soda pop)

Magnesium

Work in body -Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health

Source - Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water

Sulfur

Work in body - Found in protein molecules

Source- Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts. 

List of trace minerals-

Iron

Work in body- Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism

Source - Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals

Zinc

Work in body - Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health

Source - Meats, fish, poultry, leavened whole grains, vegetables

Iodine

Work in body - Found in thyroid hormone, which helps regulate growth, development, and metabolism

Source- Seafood, foods grown in iodine-rich soil, Iodized salt, bread, dairy products

Selenium

 Work in body - As an Antioxidant

Source -Meats, seafood, grains

Copper

Work in  body - Part of many enzymes; needed for iron metabolism

Source - Legumes, nuts and seeds, whole grains, organ meats, drinking water

Manganese

Work in body- Part of many enzymes

Sources - Widespread in foods, especially plant foods

Fluoride

Work in body - Involved in formation of bones and teeth; helps prevent tooth decay

Source- Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas

Chromium

Work in body - Works closely with insulin to regulate blood sugar (glucose) levels

Source- Unrefined foods, especially liver, brewer's yeast, whole grains, nuts, cheeses

Molybdenum

Work in body - Part of some enzymes

Source- Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver. 

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