Healthy Tips For Better Life

More About the Minerals, and There Purpose on the Body – You Need to Familiarize Yourself With Them

Calcium
Type:Major mineral
Functions:Principal skeletal mineral in bones and teeth, muscle contraction and relaxation, nerve function, blood clotting, blood pressure
Deficiency:Osteoporosis, stunted childhood growth, (possibly hypertension, preeclampsia and colon cancer)
Food source: Dairy, fish (with bones), tofu, legumes, kale, broccoli, fortified foods

Phosphorus
Major mineral
Acid-base balance, DNA/RNA structure, energy
Unknown. (Abundant mineral in healthy populations)
Dairy, yogurt, fish, beef, poultry, eggs, legumes, grains

Magnesium
Major mineral
Protein synthesis, muscular contraction, nerve transmission
Weakness, confusion, hypertension, arrhythmia, depressed pancreatic hormone secretion, growth failure, behavioral disturbances, muscle spasms
Legumes, whole grain cereals, nuts, dark green vegetables, chocolate, mineral water

Sodium
Major mineral
Acid-base balance, fluid retention, involved in nerve impulse transmission
Cramping, apathy, depressed appetite
Table salt, soy sauce, pickled foods, canned foods, many processed foods

Chloride
Major mineral
Fluid balance, aides digestion in stomach
Growth failure, muscle cramps, apathy, depressed appetite
Table salt, soy sauce (usually consumed as sodium chloride)

Potassium
Major mineral
Protein synthesis, fluid balance, muscle contraction, nerve transmission
Weakness, paralysis, mental confusion, possibly death
Fruit, vegetables, dairy, grains, legumes, beef

Potassium
Major mineral
Protein synthesis, fluid balance, muscle contraction, nerve transmission
Weakness, paralysis, mental confusion, possibly death
Fruit, vegetables, dairy, grains, legumes, beef

Sulfur
Major mineral
Component of: biotin, thiamin, insulin, some amino acids
Unknown. (Protein deficiency would occur before sulfur deficiency could occur)
All protein-containing foods

Iodine
Trace mineral
Component of the hormone thyroxin, which aids in metabolism regulation and fetal development Goiter, cretinism
Iodized salt, bread, seafood

Iron
Trace mineral
Hemoglobin formation in red blood cells, myoglobin formation in muscle, oxygen carrier, energy utilization
Anemia, weakness, headaches, depressed immune system, behavioral abnormalities, reduced cognitive function
Beef, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals

Zinc
Trace mineral
Transport of vitamin A, taste, wound healing, sperm production, fetal development.
Plays a part in many enzymes, hormones (insulin), genetic material, and proteins.
Decreased appetite, growth failure in children, delayed development of sex organs, reduced immune function, poor wound healing
Beef, fish, poultry, grains, vegetables

Copper
Trace mineral
Absorption of iron, part of many enzymes
Anemia, bone changes (rare)
Meat, drinking water

Fluoride
Trace mineral
Bone and teeth formation, decreases dental caries
Tooth decay, bone loss
Drinking water (if fluoridated), tea, seafood

Selenium
Trace mineral
Protects against oxidation
Anemia (rare)
Seafood's, meats, grains, Brazil nuts

Chromium
Trace mineral
Energy release, sugar and fat metabolism, increases the action of insulin
Impaired glucose tolerance, elevated circulating insulin
Fruits, vegetables, vegetable oils, whole grains, seeds, brewer's yeast

Molybdenum
Trace mineral
Component of a several of enzymes
Unknown
Legumes, cereals, organ meat, leafy vegetables

Manganese
Trace mineral
Component of several enzymes
Rare in humans. In animals: poor growth, impaired glucose tolerance, nervous system disorders, abnormal reproduction
Non-animal sources only. Fruits, vegetables, pecans, peanuts, fruit juice, oatmeal, rice

Cobalt
Trace mineral
As a component of vitamin B12, aids in nerve function and blood formation
Unknown
Meat, dairy, green leafy vegetables