Which Foods provide the Minerals we need in our Diet

We require about fifteen mineral elements in our diet. Most of these are supplied by meat, milk and dairy products, eggs, fruit and vegetables.

The following is a list of the most common, their functions and the the food sources that we will find them in.

BORON

Functions :-

- enhances brain function
- promotes alertness

Food Sources :-

- apples
- carrots
- vegetables
- raisins
- prunes
- nuts
- grains
- legumes

CALCIUM

Functions :-

- helps to harden bones and teeth
- needed for muscular growth and contraction
- essential in blood clotting
- lowers cholesterol levels
- aids healthy skin

Food Sources :-

- dairy products
- milk
- green leafy vegetables
- seafood

CHROMIUM

Functions :-

- aids in control and production of insulin
- controls levels of cholesterol in the blood
- regulator of blood sugar
- needed for energy

Food Sources :-

- cereals
- dairy products
- eggs
- fish
- fresh fruit
- potatoes with skin
- whole grains
- chicken breast
- corn oil

IODINE

Functions :-

- needed in small quantities
- required to make thyroxin
- speeds up chemical reactions
- increases metabolic rate

Food Sources :-

- seafoods
- garlic
- sesame seeds
- spinach

IRON

Functions :-

- needed for production of haemoglobin
- needed for energy production
- essential for many enzymes
- important for growth
- required for a healthy immune system

Food Sources :-

- liver
- kidneys
- shellfish
- egg yolks
- cereals
- fish
- green leafy vegetables

LITHIUM

Functions :-

- helps regulate nerve impulses
- influences sodium transport

Food Sources :-

- dairy products
- eggs
- lemons
- potatoes
- vegetables

MAGNSIUM

Functions :-

- activates B vitamins
- aids in protein formation
- aids in blood clotting
- helps make new cells
- relaxes muscles
- needed for bone, protein and fatty acid formation

Food Sources :-

- meat
- fish
- dark green vegetables
- whole wheat
- oatmeal
- dried figs
- dates
- nuts

PHOSPHORUS

Functions :-

- assists kidney function
- forms bones and teeth
- increases endurance
- fights fatigue
- needed for cell growth

Food Sources :-

- eggs
- fish
- legumes
- nuts and seeds
- meats
- whole grains

POTASSIUM

Functions :-

- aids in maintaining a regular heart beat
- helps prevent stroke
- aids a healthy nervous system
- maintains blood pressure
- regulates levels of acidity
- regulates water balance
- required for carbohydrate and protein metabolism

Food Sources :-

- fruits and vegetables
- salmon
- sardines
- cod and flounder
- milk
- orange juice

SELENIUM

Functions :-

- improves liver function
- maintains good skin
- maintains healthy eyes and hair
- needed for pancreatic function
- stimulates immune system

Food Sources :-

- dairy products
- fish
- vegetables
- whole grains
- organ meats

SODIUM

Functions :-

- needed for stomach, nerve and muscle function
- maintains water balance
- necessary for maintaining blood pH
- excess sodium can lead to high blood pressure

Food Sources :-

- vegetables
- cheese
- fish
- egg yolks

ZINC

Functions :-

- aids in carbohydrate digestion
- aids in phosphorus metabolism
- aids in absorption of vitamin A
- essential for general growth
- vital for bone formation

Food Sources :-

- brazil nuts
- eggs
- fish
- legumes
- meats
- organ meats
- seafood
- turkey
- whole grains




As you can see from the information above minerals help your body grow, develop, and stay healthy. The body uses them to perform many different functions - from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.