Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body needed for energy metabolism. Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts. Meats, milk, fresh fruits and vegetables, whole grains, legumes. Important for healthy bones and teeth found in every cell part of the system that maintains acid-base balance. Nuts and seeds, legumes, leafy green vegetables, seafood, chocolate, artichokes, "hard" drinking water. Table salt, soy sauce large amounts in processed foods small amounts in milk, meats, breads, and vegetables.įound in bones needed for making protein, muscle contraction, nerve transmission, immune system health.
Needed for proper fluid balance, stomach acid. Milk and milk products canned fish with bones (salmon, sardines) fortified tofu and fortified soy beverage greens (broccoli, mustard greens) legumes. Important for healthy bones and teeth helps muscles relax and contract important for nerve functioning, blood clotting, blood pressure.
Table salt, soy sauce large amounts in processed foods small amounts in milk, breads, vegetables, and unprocessed meats. Needed for proper fluid balance, nerve transmission, and muscle contraction. Trace minerals are needed in smaller amounts than major minerals. Essential minerals are sometimes divided into major minerals (macrominerals) and trace minerals (microminerals). Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.Some minerals are essential to your health. Legumes breads and grains leafy greens leafy, green vegetables milk liver Unrefined foods, especially liver, brewer's yeast, whole grains, nuts, cheeses Works closely with insulin to regulate blood sugar (glucose) levels Involved in formation of bones and teeth helps prevent tooth decayĭrinking water (either fluoridated or naturally containing fluoride), fish, and most teas Widespread in foods, especially plant foods Legumes, nuts and seeds, whole grains, organ meats, drinking water Part of many enzymes needed for iron metabolism Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products Meats, fish, poultry, leavened whole grains, vegetablesįound in thyroid hormone, which helps regulate growth, development, and metabolism Part of many enzymes needed for making protein and genetic material has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health 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 Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals. The body needs trace minerals in very small amounts.
Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts Nuts and seeds legumes leafy, green vegetables seafood chocolate artichokes "hard" drinking water Meat, fish, poultry, eggs, milk, processed foods (including soda pop)įound in bones needed for making protein, muscle contraction, nerve transmission, immune system health Important for healthy bones and teeth found in every cell part of the system that maintains acid-base balance Milk and milk products canned fish with bones (salmon, sardines) fortified tofu and fortified soy beverage greens (broccoli, mustard greens) legumes Important for healthy bones and teeth helps muscles relax and contract important in nerve functioning, blood clotting, blood pressure regulation, immune system health Meats, milk, fresh fruits and vegetables, whole grains, legumes Table salt, soy sauce large amounts in processed foods small amounts in milk, meats, breads, and vegetables Needed for proper fluid balance, stomach acid Table salt, soy sauce large amounts in processed foods small amounts in milk, breads, vegetables, and unprocessed meats Needed for proper fluid balance, nerve transmission, and muscle contraction The two tables below list minerals, what they do in the body (their functions), and their sources in food. The amounts needed in the body are not an indication of their importance.Ī balanced diet usually provides all of the essential minerals. These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). The body needs many minerals these are called essential minerals.
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