Minerals

• Minerals are inorganic substances which is needed in small amounts that must be obtained from food
• Minerals can be divided into two groups

  1. Major minerals- those needed in large quantities
  2. Trace Elements- those only required in tiny amounts
• Minerals are body building- teeth and bones
• Minerals control of body processes, especially the nervous system
• Minerals are essential part of body fluids and cells
• Minerals form part of enzymes and other proteins necessary for the release of energy
• Functions: Production of hemoglobin in RBC to carry oxygen in the blood

  Sources: Red meat, liver, eggs, bread, green vegetables

  Deficiency: anemia

  Iron
• Functions: Teeth and bones, blood clotting, nerve and muscle contraction, heart regulation

  Sources: Dairy products, fortified white bread, green vegetables, nuts and seeds

  Deficiency: Stunted growth can cause rickets and osteoporosis

  Calcium
• Functions: Bones and teeth accompanied by calcium, muscle contraction

  Sources: Dairy products, nuts, meat, fish, oats, cocoa

  Deficiency: rarely deficient but could cause tiredness and depression

  Phosphorus
• Functions: Maintains water balance in the body and controls body temperature, helps you sweat when body temperature rises

  Sources: Cheese, smoked meats, fish, table salt

  Deficiency: highly unlikely

  Sodium
• Functions: Muscle contractions and in maintaining body fluid. It is necessary for the building of muscle and for normal body growth

  Sources: Banana, celery, meat, fruits, milk, grains, legumes, raisins, dates, figs

  Deficiency: dry skin, acne, muscle spasms or weakness

  Potassium
• Functions: Aids the immune system. Cofactor in enzymes. Needed for the senses of smell and taste

  Sources: Meat esp. lamb meat, oats, eggs, nuts

  Deficiency: retarded growth

  Excess: Enlarged liver

  Zinc
• Functions: Thyroid gland function (controls how quickly the body uses energy) and body metabolism

  Sources: Milk, eggs, yogurt, seafood, iodized salt

  Disease: Goiter

  Iodine
• Functions: muscle contraction, DNA synthesis, controls blood sugar and blood pressure, cofactor of enzymes

  Sources: Cheese, cocoa, chocolate, nuts, beans

  Deficiency: Hypocalcemia

  Magnesium