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

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