Minerals (Macro & Trace)

Inorganic substances your body cannot manufacture

Major (Macro) Minerals:Calcium Calcium is vital for building strong bones and

teeth.

Food sources: Milk and other dairy products (yogurt,

cheese)

Phosphorus Phosphorus helps form healthy bones and

teeth. It also helps the body make energy.

Food Sources: dairy foods, meat, and fish.

Potassium

Potassium helps with muscle and nervous system function.

Food Sources: broccoli, potatoes (with skins), green leafy

vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.

Sodium & Chloride: A mineral that regulates body fluid volume,

concentration and acid-base Food Sources: table salt (sodium chloride), foods processed

with table salt, milk, milk products, eggs and seafoods.

Electrolytes… electrolyte is basically a salt that can carry an

electrical charge. The cells of your body rely on electrolytes to

carry the electrical impulses responsible for muscle contractions and nerve impulses to other cells.

Without electrolytes, your body cells couldn't communicate efficiently.

Magnesium Magnesium helps muscles and nerves

function, steadies the heart rhythm

Food Sources: whole grains and whole-grain breads, nuts

and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, kiwi, broccoli, shrimp, and chocolate

Trace Minerals:Iron Iron helps red blood cells carry

oxygen to all parts of the body.

Food Source: red meat, pork, fish and shellfish, poultry,

lentils, beans and soy foods, green leafy vegetables, and raisins.

Zinc Zinc is important for normal growth, sexual

development, strong immunity, and wound healing.

Food sources: red meat, poultry, oysters and other seafood,

nuts, dried beans, soy foods, milk

Copper: nerve function, bone maintenance, growth,

blood formation and utilization of glucose.

Food Sources: organ meats, sea foods, nuts and seeds.

Manganese: A mineral that is important for growth,

reproduction, formation of bone, and carbohydrate metabolism.

Food sources: whole grains, fruits, vegetables and tea.

Iodine: A mineral essential for the production of

thyroid hormones.

Food sources: seafoods, iodized salt and

foods containing iodized salt.

Selenium: A mineral associated with antioxidant

properties and fat metabolism. It has been claimed to help prevent cancer and cardiovascular disease.

Food sources: seafoods and organ meats.

Fluoride: A mineral that is important to dental and bone

health. Greatly improves resistance to cavities

Food sources: fluoridated water, foods cooked in or

containing fluoridated water, fish with bones that are eaten, and tea.

To few minerals & to Many To few: deficiencies may surface as fatigue,

irritability, loss of memory, nervousness, depression, and weakness. but even slight changes in the concentration of the important minerals in the blood may rapidly endanger life.

To many: it is not a good idea to ingest unusually high mega-quantities of individual minerals.