Mineral Guide



Vitamins and Minerals



Minerals are inorganic elements that come from the earth, soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Minerals are nutrients that your body needs to grow and develop normally.

Below is a table of common minerals, their function and common foods that contain them.


Mineral
Helps Promote
Best Food Sources

Calcium


support of bones, teeth, muscle tissue, blood clotting, nerve function


dairy products, green leafy vegetables, parmesan cheese, nuts


Copper


antioxident, bone health, formation of red blood cells

nuts, beans, oysters


Iron

formation of hemoglobin and myoglobin, which supply oxygen to cells


meat, fish, poultry, liver, whole grains, green leafy vegetables, nuts, eggs, oysters


Magnesium


nerve function and muscle, bone growth


nuts, beans, green vegetables, whole grains, oysters, soy beans


Manganese


brain function, cell function, bone growth, sex hormone development


nuts, whole grains, green leafy vegetables, fruits


Phosphorus


bone development, carbohydrate, fat and protein metabolism, energy production


meat, poultry, fish, eggs, dairy products, beans, whole grains

Potassium


nervous system, fluid balance, activity of heart muscle


leafy green vegetables, fruits, beans, bananas, potatoes, milk, nuts, peas

Selenium


fights cell damage, enzyme function, antibody production


red meat, chichen, liver, sea food, whole grains, eggs


Zinc


immune system, aids in healing, helps control metabolism


meat, eggs, seafood, whole grains, dairy products, nuts


Copyright © 2012 WeightWizard.com