More About the Minerals, and There Purpose on the Body – You Need to Familiarize Yourself With Them

Calcium

Type:Major mineral

Functions:Principal skeletal mineral in bones and teeth, muscle contraction and relaxation, nerve function, blood clotting, blood pressure

Deficiency:Osteoporosis, stunted childhood growth, (possibly hypertension, preeclampsia and colon cancer)

Food source: Dairy, fish (with bones), tofu, legumes, kale, broccoli, fortified foods

Phosphorus

Major mineral

Acid-base balance, DNA/RNA structure, energy

Unknown. (Abundant mineral in healthy populations)

Dairy, yogurt, fish, beef, poultry, eggs, legumes, grains

Magnesium

Major mineral

Protein synthesis, muscular contraction, nerve transmission

Weakness, confusion, hypertension, arrhythmia, depressed pancreatic hormone secretion, growth failure, behavioral disturbances, muscle spasms

Legumes, whole grain cereals, nuts, dark green vegetables, chocolate, mineral water

Sodium

Major mineral

Acid-base balance, fluid retention, involved in nerve impulse transmission

Cramping, apathy, depressed appetite

Table salt, soy sauce, pickled foods, canned foods, many processed foods

Chloride

Major mineral

Fluid balance, aides digestion in stomach

Growth failure, muscle cramps, apathy, depressed appetite

Table salt, soy sauce (usually consumed as sodium chloride)

Potassium

Major mineral

Protein synthesis, fluid balance, muscle contraction, nerve transmission

Weakness, paralysis, mental confusion, possibly death

Fruit, vegetables, dairy, grains, legumes, beef

Potassium

Major mineral

Protein synthesis, fluid balance, muscle contraction, nerve transmission

Weakness, paralysis, mental confusion, possibly death

Fruit, vegetables, dairy, grains, legumes, beef

Sulfur

Major mineral

Component of: biotin, thiamin, insulin, some amino acids

Unknown. (Protein deficiency would occur before sulfur deficiency could occur)

All protein-containing foods

Iodine

Trace mineral

Component of the hormone thyroxin, which aids in metabolism regulation and fetal development Goiter, cretinism

Iodized salt, bread, seafood

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Iron

Trace mineral

Hemoglobin formation in red blood cells, myoglobin formation in muscle, oxygen carrier, energy utilization

Anemia, weakness, headaches, depressed immune system, behavioral abnormalities, reduced cognitive function

Beef, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals

Zinc

Trace mineral

Transport of vitamin A, taste, wound healing, sperm production, fetal development.

Plays a part in many enzymes, hormones (insulin), genetic material, and proteins.

Decreased appetite, growth failure in children, delayed development of sex organs, reduced immune function, poor wound healing

Beef, fish, poultry, grains, vegetables

Copper

Trace mineral

Absorption of iron, part of many enzymes

Anemia, bone changes (rare)

Meat, drinking water

Fluoride

Trace mineral

Bone and teeth formation, decreases dental caries

Tooth decay, bone loss

Drinking water (if fluoridated), tea, seafood

Selenium

Trace mineral

Protects against oxidation

Anemia (rare)

Seafood’s, meats, grains, Brazil nuts

Chromium

Trace mineral

Energy release, sugar and fat metabolism, increases the action of insulin

Impaired glucose tolerance, elevated circulating insulin

Fruits, vegetables, vegetable oils, whole grains, seeds, brewer’s yeast

Molybdenum

Trace mineral

Component of a several of enzymes

Unknown

Legumes, cereals, organ meat, leafy vegetables

Manganese

Trace mineral

Component of several enzymes

Rare in humans. In animals: poor growth, impaired glucose tolerance, nervous system disorders, abnormal reproduction

Non-animal sources only. Fruits, vegetables, pecans, peanuts, fruit juice, oatmeal, rice

Cobalt

Trace mineral

As a component of vitamin B12, aids in nerve function and blood formation

Unknown

Meat, dairy, green leafy vegetables

Source by Daniel A Amzallag

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