Mineral
Guide
Prepared by the HealthCastle Health Team
Last updated: June 2007
|
Minerals |
Helps |
Best Sources |
|
Calcium |
support of bones, teeth, muscle tissue, regulates heartbeat,
muscle action, nerve function, blood clotting
Read: Calcium Nutrition
|
dairy products, calcium fortified orange juice & soy milk, salmon with bones, green leafy vegetables |
|
Chromium |
needed for glucose metabolism, increases effectiveness of insulin,
muscle function |
cheese, whole grains, meat, peas, beans |
|
Copper |
formation of red blood cells, pigment, needed for bone health |
nuts, dried beans, oysters, cocoa powder |
|
Iodine |
function for thyroid gland which controls metabolism |
seafood, oxidized salt |
|
Iron |
formation of hemoglobin in blood & myoglobin in muscle, which
supply oxygen to cells
Read: Iron Rich Foods
|
meat, fish, poultry, organ meats, beans, whole & enriched
grains, green leafy vegetables |
|
Magnesium |
enzyme activation, nerve & muscle function, bone growth
Read: Magnesium and Colon Cancer
|
nuts, green vegetables, whole grains, beans |
|
Manganese |
bone growth & development, sex hormone production, cell function
|
nuts, whole grains, vegetables, fruits, tea, coffee, bran |
|
Phosphorus |
bone development, carbohydrate, fat & protein utilization |
meat, poultry, fish, eggs, dairy products, beans, whole grains |
|
Potassium |
fluid balance, control activity of heart muscle, nervous system
Read: Potassium and High Blood Pressure
|
vegetables & fruits, beans, bran cereal, dairy products |
|
Selenium |
fights cell damage from oxidation
Read: Benefits of Selenium
|
seafood, lean meat, grains, eggs, chicken, garlic |
|
Zinc |
taste & smell sensitivity, regulation of metabolism, aids
in healing |
meat, eggs, seafood, whole grains, dairy products |
|
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