By: Melis Ramos and Khloie Hayes
Minerals and Functions
Sodium - needed for fluid balance, nerve transmission, and muscle contraction.
Chloride - needed for proper fluid balance, and stomach acid.
Potassium - needed for proper fluid balance, nerve transmission, and muscle contraction.
Calcium - important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, and immune system health.
Phosphorus - important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance.
Magnesium - found in bones; needed for making protein, muscle contraction, nerve transmission, and immune system health.
Sulfur - found in protein molecules.
Iron - part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism.
Zinc - part of may enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, and immune system health.
Iodine - found in thyroid hormone, which helps regulate growth, development, and metabolism.
Selenium - antioxidant
Copper - part of many enzymes; needed for iron metabolism.
Manganese - part of many enzymes.
Fluoride - involved in formation of bones and teeth; helps prevent tooth decay.
Chromium - works closely with insulin to regulate blood sugar (glucose) levels.
Molybdenum - part of some enzymes.
Minerals and Sources
Sources - table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats.
Sources - table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables.
Source - meats, milk, fresh fruits and vegetables, whole grains, and legumes.
Sources - milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); and legumes.
Sources - meat, fish, poultry, eggs, milk, processed foods (including soda pop).
Sources - nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water.
Sources - occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, and nuts.
Sources - organ meats; red meats; fish; poultry; shellfish (especially claims); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals.
Sources - meats, fish, poultry, leavened whole grains, and vegetables.
Sources - seafood, foods grown in iodine-rich soil, iodized salt, bread, and dairy products.
Sources - meats, seafood, and grains.
Sources - legumes, nuts and seeds, whole grains, organ meats, and drinking water.
Sources - widespread in foods, and especially plant foods.
Sources - drinking water (either fluoridated or naturally containing fluoride), fish, and most teas.
Sources - unrefined foods, especially liver, brewer's yeast, whole grains, nuts, and cheeses.
Deficiencies and Excesses of Minerals
- If you consume too many minerals you can loss your natural body image, your body can also have problems functioning properly, and your blood pressure can rise very high, which can help cause heart disease.
- If you don't consume enough minerals you can also loss your natural body image, there is a chance of illness even death, not eating appropriate foods you can be malnutrition, and not eating enough minerals it can also cause you to have brittle bones.
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