Minerals

What the body needs

Basic Information

Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions like building strong bones.

Types of minerals

Calcium: Builds bones/teeth, muscles & nerves work, regulate use of other minerals.

Ex: Fish with bones, leafy green vegetables, milk, cheese, other dairy products.

Phosphorus: Helps build strong bones/teeth, regulate internal body activities.

Ex: Protein/Calcium food sources.

Magnesium: Helps use energy nutrients, regulate body temperature, muscles & nerves work, improves acid-alkali balance in the body.

Ex: Beans, dark green leafy vegetables, meat, nuts, whole grains

Sodium & Chloride: Helps control osmosis, maintain acid-alkali balance, helps nervous system & muscles work.

Ex: Processed foods, cured meats, canned foods, frozen entrees, snake items, soy sause, catsup, table salt.

Potassium: Helps control osmosis, nervous system, muscles work, cells absorb nutrients with sodium/chlorine.

Ex: Bananas, citrus fruits, dark green leafy vegetables, meat, milk.

Iron: Helps make hemoglobin, cells use oxygen

Ex: Dried beans/peas, fruits, egg yolk, enriched whole grains, leafy green vegetables, lean meats/liver

Zinc: Helps wounds heal and aids the functioning of the immune system. Promotes normal growth and development in children.

Ex: Meat, poultry, seafood, legumes and whole grains.

Iodine: Promotes normal functioning of the thyroid gland

Ex: Iodized table salt, saltwater fish and shellfish

Fluorine: Helps teeth resist decay and helps maintain bone health.

Ex: Fluoridated drinking water and toothpaste.

Overall, these different types of minerals can be found in most of your daily foods. If you eat too much foods with the same mineral, you could be missing out on other minerals or your body could react negatively to the amounts of minerals you're consuming. If you eat your basic greens, then you would get the majority of what your body needs in one go and it will help you throughout your lifetime.