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Minerals

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.

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