Just like vitamins, minerals can be classified as essential dietary nutrients. They are not manufactured by the body and therfore must be consumed through whole foods or
multi-vitamin supplements.
Calcium
Needed for bone and teeth formation and bone maintenance. It also plays a role in muscle contraction and blood clotting. Usually found in milk, milk products, canned salmon and sardines with bones, and dark green leafy vegetables.
Chloride
Regulates fluid and electrolyte balances and forms part of the gastric juices. Found in salt and many processed foods.
Chromium
Helps insulin work effectively in metabolizing glucose. Found in brewer's yeast, calf's liver, whole grain cereals, peanuts, cheese, and wheat germ.
Copper
Needed for absorbing iron and in metabolism, helps form red blood cells and nerve fibers. Copper is found in liver, kidney, seafood, nuts, seeds, and tap water.
Fluoride
Contributes to the maintenance of bones and teeth. Found in fluoridated tap water, tea, and sardines with bones.
Iodine
Needed to form thyroid hormones. Found in iodized salt, seafood, saltwater fish, dairy products, and vegetables.
Iron
Helps transport oxygen in the blood and muscles; involved in enzyme activities related to energy use. Iron is commonly found in liver, meat, eggs, dark green leafy vegetables, and cereals.
Magnesium
Needed for bone and teeth formation, aids in release of energy, nerve and muscle functions. Natuarlly found in dark green leafy vegetables, nuts, seeds, whole grain foods, legumes, and milk.
Manganese
Needed for bone formation and fat synthesis. Whole grains, fruits, vegetables, team legumes, and nuts are all sources of this mineral.
Molybdenum
Aids in metabolism. Found in milk, legumes, whole grain breads, and cereals.
Phosphorus
Builds and strengthens bones and helps release energy from nutrients. Milk, cheese, meat, fish, poultry, eggs, whole grains, legumes, and nuts contain this mineral.
Potassium
Helps transmit nerve impulses, controls muscle contraction, and maintains proper blood pressure. Potassium is found in many fruits and vegetables, cereals, legumes, and meat.
Selenium
Works with Vitamin E as an antioxidant. Found in liver, kidney, seafood, meat, and whole grains.
Sodium
Regulates fluid and acid-base balance. Found in salt and processed foods.
Sulfur
Needed to make hair, nails, and cartilage. Found in meat, fish, eggs, and legumes.
Zinc
Needed for metabolism and digestion; aids in wound healing, growth, tissue repair and sexual development. Zinc is found in liver, seafood, eggs, meat, poultry, fish, and whole grain cereals.