Minerals Information Charts



Minerals play a crucial role in our metabolic processes. They are central in helping the body produce energy, growth, and the reproduction and health of our cells. Lets explore some of the essential minerals your body needs in order to function properly. We will also review the benefits and symptoms of mineral deficiency.


The Minerals Guide

Minerals Source What it does
Calcium Milk, dairy products, green leafy vegetables, tofu, sardines and salmon with bones. Forms and maintaines bones and teeth; needed to help muscles contract and nerves to function, aids blood clotting.
Chromium Whole grain cereals and bran, brewer's yeast, calf lever. Along with insulin, helps the body metabolize sugar.
Copper Shell fish, nuts, seeds, pulses, liver, whole grains. Helps form skin and tissues; essential for heart function; used in production of energy and formation of red blood cells.
Chloride Table salt as well as kelp, olives, tomatoes, celery essential for the proper distribution of carbon dioxide and the maintenance of osmotic pressure in the tissues.
Iodine Salt, fish, sea weed. Aids function of thyroid glands.
Iron Meat, cereals, poultry, fruits, fish, green leafy vegetables, whole grains. Helps to take oxygen around the blood stream and to form red blood cells; helps to resist stress and disease.
Magnesium Nuts, pulses, whole grain, green vegetables, bananas. Aids metabolism of fruit and communication between cells; helps maintain heart rhythm.
Manganese Avocados, nuts and seeds, seaweed, and whole grains essential for proper coordination between brain and body; helps in treatment of male and female sterility, impotence in men, digestive disorders, convulsions or seizures.
Molybdenum Nuts, tinned vegetables, and cereals, leafy vegetables involved in the metabolism of sulfur amino acids; involved in the oxidation of purines and pyrimidines and the production of uric acid.
Potassium Dried fruits, vegetables, pulses, red meat. Needed by nervous system and for muscles to contract; helps regulate blood pressure and keeps skin healthy.
Phosphorus Milk, meat, poultry, fish, cereals, pulses, fruits. Helps keep bone and teeth strong; helps body release energy; aids kidney function.
Selenium Sea food, kidneys, liver, cereals, grains. Helps stop cells from being damaged; keeps heart muscles healthy.
Sodium Table salt, vegetables, many prepared foods. Maintaines, bodies fluid balance; helps control heart rhythm; some bottled water helps nreves transmit messages and muscles contract.
Sulfur Red gram, green gram, and leafy vegetables Healing build-up of toxic substances in the body; promotes healthy skin, nails & hair.
Silicon Unrefined grains of high fiber content and cereal products important for the proper elasticity of skin and a deficiency may result in premature wrinkles, dull brittle hair or soft splitting nails
Zinc Red meat, poultry, oysters, eggs, pulses, nuts, milk, yogurt, whole grain cereals. Needed for sperm production; growth and production of energy; aids immune system, healing and blood clotting.
Boron Prunes, dates, raisins and honey, nuts, fresh fruit, green leafy vegetable enhances brain function, promotes alertness, and plays a role in how the body utilizes energy from fats and sugars.
Fluorine Tea, fish, drinking water help reduce tooth decay; involved in the maintenance of bone structure; helped reduce dental cavities in children.


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