Minerals - Rock Your Health

Yesterday, we discussed vitamins and the importance of having proper nutrients in your food sources. This is part II – minerals. Below are the major minerals that help your body balance itself and function normally. Pay close attention to their minerals’ duties and their sources.

Mineral	Duty	Food Sources
Sodium	Maintain fluid & electrolyte balance; support muscle contraction; transmission of nerve impulses	Salt, soy sauce, milk, bread, meats
Chloride	Maintain fluid and electrolyte balance; aids digestion	Salt, soy sauce, milk, eggs, meats
Potassium	Maintain fluid and electrolyte balance; supports muscle contraction and cell integrity	Bananas, potatoes, acorn squash, spinach, green beans, broccoli, carrots, watermelon, milk, avocado, strawberries
Calcium	Supports formation of bones and teeth; blood clotting	Milk, yogurt, cheese, tofu, sardines, spinach, broccoli, green beans
Phosphorus	Aids the formation of cells, teeth, bones; maintains acid-base balance	Most animal foods
Magnesium	Supports bone mineralization; protein building; muscle contraction; nerve impulse transmission; immunity	Spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eye peas, sunflower seeds, cashews, tofu, halibut
Iron	Aids protein hemoglobin (carries oxygen throughout the body’s cells)	Artichoke, parsley, broccoli, spinach, green beans, tomato juice, tofu, clams, shrimp, beef liver, beets
Zinc	A part of many enzymes; supports genetic material and proteins; transports vitamins; supports taste perception, sperm production, and fetus development	Spinach, broccoli, green beans, tomato juice, lentils, oysters, shrimp, crab, dark turkey, lean ham, lean ground beef, yogurt, swiss cheese, tofu
Selenium	Antioxidant that works with Vitamin E to protect body from oxidation	Seafood, meats, grains
Iodine	Component of thyroid hormones that help regulate growth, development and metabolic rates	Salt, seafood, bread, milk, cheese
Copper	Necessary for the absorption and utility of iron, supports formation of hemoglobin, and enzymes	Meats, water
Fluoride	Involved in formation of bones and teeth; helps teeth resist decay	Fluoridated drinking water, tea, seafood
Chromium	Associated with insulin; required for the release of energy from glucose	Veggie oils, liver, brewer’s yeast, whole grains, cheese, nuts

*Source: Health Check Systems 2012

What’s in your grocery bag? Spinach, milk, lean meats, seafood, and healthy nuts and beans, I hope…your life may depend on it!