Essential Minerals and Their Sources


Essential Minerals and Their Sources

Essential Minerals and Their Sources

Essential Minerals and Their Sources

Minerals are elements that are found in the earth and food and essential to life and this articles is all about these essential minerals and their sources.

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Minerals are divided into two categories based on how much the human body needs.

Microminerals are needed in larger amounts and include calcium, potassium, sodium, chloride, phosphorus, and magnesium.

Although equally important, trace minerals, including iron, copper, fluoride, selenium, zinc, chromium, molybdenum, iodine, and manganese, are needed in smaller amounts.

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There are a lot of essential minerals, but some foods are especially abundant in these important nutrients thus making it important to know minerals and their sources.

Calcium

Calcium

Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, unfortified almond milk, kale.

Needed for bone growth and strength, blood clotting, muscle contraction, and more.

Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health.

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Chloride

Chloride

Found in table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables.

Needed for proper fluid balance, stomach acid.

Sodium

Sodium

Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats are the sources.

Needed for proper fluid balance, nerve transmission, and muscle contraction.

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Zinc

Zinc

Meats, fish, poultry, leavened whole grains, vegetables.

Part of many enzymes; needed for making protein and genetic material.

It has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health.

Magnesium

Magnesium

Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water.

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Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health.

Iron

Iron

Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals.

Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism.

Iodine

Iodine

Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products.

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Found in thyroid hormone, which helps regulate growth, development, and metabolism.

Chromium

Chromium

Unrefined foods, especially liver, brewer’s yeast, whole grains, nuts, cheeses.

Works closely with insulin to regulate blood sugar (glucose) levels.

Also Read: Why is it Important to Eat Fruits Every Day?

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