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Mineral
Guide
Prepared by the HealthCastle Health Team
Last updated: June 2007
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Minerals |
Helps |
Best Sources |
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Calcium |
support of bones, teeth, muscle tissue, regulates heartbeat,
muscle action, nerve function, blood clotting
Read: Calcium Nutrition
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dairy products, calcium fortified orange juice & soy milk, salmon with bones, green leafy vegetables |
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Chromium |
needed for glucose metabolism, increases effectiveness of insulin,
muscle function |
cheese, whole grains, meat, peas, beans |
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Copper |
formation of red blood cells, pigment, needed for bone health |
nuts, dried beans, oysters, cocoa powder |
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Iodine |
function for thyroid gland which controls metabolism |
seafood, oxidized salt |
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Iron |
formation of hemoglobin in blood & myoglobin in muscle, which
supply oxygen to cells
Read: Iron Rich Foods
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meat, fish, poultry, organ meats, beans, whole & enriched
grains, green leafy vegetables |
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Magnesium |
enzyme activation, nerve & muscle function, bone growth
Read: Magnesium and Colon Cancer
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nuts, green vegetables, whole grains, beans |
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Manganese |
bone growth & development, sex hormone production, cell function
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nuts, whole grains, vegetables, fruits, tea, coffee, bran |
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Phosphorus |
bone development, carbohydrate, fat & protein utilization |
meat, poultry, fish, eggs, dairy products, beans, whole grains |
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Potassium |
fluid balance, control activity of heart muscle, nervous system
Read: Potassium and High Blood Pressure
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vegetables & fruits, beans, bran cereal, dairy products |
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Selenium |
fights cell damage from oxidation
Read: Benefits of Selenium
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seafood, lean meat, grains, eggs, chicken, garlic |
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Zinc |
taste & smell sensitivity, regulation of metabolism, aids
in healing |
meat, eggs, seafood, whole grains, dairy products |
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Ever wondered what it would be like to feed your family only local foods? 100-mile diet veteran shares her tips and tricks to truly live your life on a local diet. |
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