Topic Overview
The body needs plenty of minerals; this are referred to as essential minerals. Essential minerals space sometimes divided up into major minerals (macrominerals) and also trace mineral (microminerals). These two teams of minerals room equally important, but trace mineral are necessary in smaller amounts than major minerals. The quantities needed in the body are not an indication of their importance.
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A well balanced diet normally provides all of the essential minerals. The two tables listed below list minerals, what they perform in the human body (their functions), and their sources in food.
Macrominerals
| Sodium | Needed for appropriate fluid balance, nerve transmission, and muscle contraction | Table salt, soybean beans sauce; big amounts in processed foods; little amounts in milk, breads, vegetables, and unprocessed meats |
| Chloride | Needed for proper fluid balance, stomach acid | Table salt, soybean beans sauce; large amounts in handle foods; tiny amounts in milk, meats, breads, and vegetables |
| Potassium | Needed for suitable fluid balance, nerve transmission, and muscle contraction | Meats, milk, fresh fruits and also vegetables, totality grains, legumes |
| Calcium | Important for healthy bones and teeth; help muscles relax and also contract; important in nerve functioning, blood clotting, blood push regulation, immune mechanism health | Milk and also milk products; box fish v bones (salmon, sardines); fortified tofu and also fortified soy milk; greens (broccoli, mustard greens); legumes |
| Phosphorus | Important for healthy bones and teeth; found in every cell; part of the device that maintains acid-base balance | Meat, fish, poultry, eggs, milk, processed foods (including soda pop) |
| Magnesium | Found in bones; needed for do protein, muscle contraction, nerve transmission, immune system health | Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water |
| Sulfur | Found in protein molecules | Occurs in foods as component of protein: meats, poultry, fish, eggs, milk, legumes, nuts |
Trace mineral (microminerals)
The body requirements trace minerals in very small amounts. Note that iron is thought about to it is in a map mineral, although the amount essential is somewhat more than for other microminerals.
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| Iron | Part of a molecule (hemoglobin) found in red blood cells the carries oxygen in the body; essential for energy metabolism | Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and also cereals; and fortified cereals |
| Zinc | Part of numerous enzymes; required for do protein and genetic material; has actually a duty in taste perception, wound healing, common fetal development, production of sperm, normal growth and also sexual maturation, immune mechanism health | Meats, fish, poultry, leavened entirety grains, vegetables |
| Iodine | Found in thyroid hormone, which helps manage growth, development, and also metabolism | Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products products |
| Selenium | Antioxidant | Meats, seafood, grains |
| Copper | Part of countless enzymes; required for steel metabolism | Legumes, nuts and seeds, totality grains, body organ meats, drinking water |
| Manganese | Part of many enzymes | Widespread in foods, especially plant foods |
| Fluoride | Involved in formation of bones and teeth; helps stop tooth decay | Drinking water (either fluoridated or normally containing fluoride), fish, and most teas |
| Chromium | Works carefully with insulin to manage blood street (glucose) levels | Unrefined foods, especially liver, brewer"s yeast, totality grains, nuts, cheeses |
| Molybdenum | Part of some enzymes | Legumes; breads and grains; leafy greens; leafy, eco-friendly vegetables; milk; liver |
Other map nutrients well-known to be crucial in tiny amounts include nickel, silicon, vanadium, and cobalt.