23/03/2015

Minerals:TheirFunctionsandSources:HealthwiseMedicalInformationoneMedicineHealth

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Minerals:TheirFunctionsandSources
TopicOverview
RelatedInformation
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TopicOverview
Thebodyneedsmanymineralsthesearecalledessentialminerals.Essentialmineralsaresometimes
dividedupintomajorminerals(macrominerals)andtraceminerals(microminerals).Thesetwogroups
ofmineralsareequallyimportant,buttracemineralsareneededinsmalleramountsthanmajor
minerals.Theamountsneededinthebodyarenotanindicationoftheirimportance.
Abalanceddietusuallyprovidesalloftheessentialminerals.Thetwotablesbelowlistminerals,what
theydointhebody(theirfunctions),andtheirsourcesinfood.

Macrominerals
Majorminerals
Mineral

Function

Sources

Sodium

Neededforproperfluidbalance,nerve
transmission,andmusclecontraction

Tablesalt,soysaucelarge
amountsinprocessedfoodssmall
amountsinmilk,breads,vegetables,
andunprocessedmeats

Chloride

Neededforproperfluidbalance,stomach
acid

Tablesalt,soysaucelarge
amountsinprocessedfoodssmall
amountsinmilk,meats,breads,and
vegetables

Potassium

Neededforproperfluidbalance,nerve
transmission,andmusclecontraction

Meats,milk,freshfruitsand
vegetables,wholegrains,legumes

Calcium

Importantforhealthybonesandteeth
helpsmusclesrelaxandcontract
importantinnervefunctioning,blood
clotting,bloodpressureregulation,
immunesystemhealth

Milkandmilkproductscannedfish
withbones(salmon,sardines)
fortifiedtofuandfortifiedsoymilk
greens(broccoli,mustardgreens)
legumes

Phosphorus Importantforhealthybonesandteeth
foundineverycellpartofthesystemthat
maintainsacidbasebalance

Meat,fish,poultry,eggs,milk,
processedfoods(includingsoda
pop)

Magnesium

Nutsandseedslegumesleafy,
greenvegetablesseafood
chocolateartichokes"hard"
drinkingwater

Foundinbonesneededformaking
protein,musclecontraction,nerve
transmission,immunesystemhealth

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Sulfur

Minerals:TheirFunctionsandSources:HealthwiseMedicalInformationoneMedicineHealth

Foundinproteinmolecules

Occursinfoodsaspartofprotein:
meats,poultry,fish,eggs,milk,
legumes,nuts

Traceminerals(microminerals)
Thebodyneedstracemineralsinverysmallamounts.Notethatironisconsideredtobeatrace
mineral,althoughtheamountneededissomewhatmorethanforothermicrominerals.

Traceminerals
Mineral

Function

Sources

Iron

Partofamolecule(hemoglobin)foundinred
bloodcellsthatcarriesoxygeninthebody
neededforenergymetabolism

Organmeatsredmeatsfish
poultryshellfish(especially
clams)eggyolkslegumesdried
fruitsdark,leafygreensiron
enrichedbreadsandcerealsand
fortifiedcereals

Zinc

Partofmanyenzymesneededformaking
proteinandgeneticmaterialhasafunction
intasteperception,woundhealing,normal
fetaldevelopment,productionofsperm,
normalgrowthandsexualmaturation,
immunesystemhealth

Meats,fish,poultry,leavened
wholegrains,vegetables

Iodine

Foundinthyroidhormone,whichhelps
regulategrowth,development,and
metabolism

Seafood,foodsgrowniniodine
richsoil,iodizedsalt,bread,
dairyproducts

Selenium

Antioxidant

Meats,seafood,grains

Copper

Partofmanyenzymesneededforiron
metabolism

Legumes,nutsandseeds,whole
grains,organmeats,drinking
water

Manganese

Partofmanyenzymes

Widespreadinfoods,especially
plantfoods

Fluoride

Involvedinformationofbonesandteeth
helpspreventtoothdecay

Drinkingwater(eitherfluoridated
ornaturallycontainingfluoride),
fish,andmostteas

Chromium

Workscloselywithinsulintoregulateblood
sugar(glucose)levels

Unrefinedfoods,especiallyliver,
brewer'syeast,wholegrains,
nuts,cheeses

Molybdenum Partofsomeenzymes

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Legumesbreadsandgrains
leafygreensleafy,green
vegetablesmilkliver
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Minerals:TheirFunctionsandSources:HealthwiseMedicalInformationoneMedicineHealth

Othertracenutrientsknowntobeessentialintinyamountsincludenickel,silicon,vanadium,and
cobalt.

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Allrightsreserved.
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