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

Major minerals

Mineral

Function

Sources

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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Trace minerals

Mineral

Function

Sources

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.