Minerals play many important roles in the body. Although deficiencies in minerals can cause health problems, too much of a mineral can cause adverse health effects too. Here are the roles of each mineral and examples of food sources.
Calcium is essential for developing healthy bones and teeth. It is is also involved with blood clotting, muscle contraction and nerve impulses.
Sources: milk, cheese, yogurt, ice cream, fruit drinks and fruit juices fortified with calcium.
Phosphorus works with calcium to develop and maintain strong bones and teeth. It is also important in your energy metabolism, DNA structure and your cell membranes.
Sources: cheese, fish, beef, pork, whole wheat products, almonds.
Magnesium is important for healthy bones, teeth, muscles and nerves. It activates many enzymes in your body to help them perform their functions.
Sources: bran (wheat and rice), fortified breakfast cereals, nuts, spinach.
Molybdenum is important for DNA and RNA metabolism and the production or uric acid (waste excreted via the kidneys).
Sources: milk, peas, beans, whole grain products.
Manganese is important for the development of connective tissues such as the ligaments that support your joints. It also is involved in carbohydrate metabolism.
Sources: fortified breakfast cereals, wheat germ, wheat bran, nuts, whole-wheat products.
Copper is involved with iron metabolism. It is also important for proper functioning of your nervous system and making proteins. Copper plays a role in bone health and the pigmentation of your skin, hair and eyes.
Sources: shellfish, lobster, nuts, fortified breakfast cereals.
Chromium is important in glucose (sugar) metabolism and may play a role in blood sugar and insulin levels.
Sources: mushrooms, apples, pork, chicken.
Iodine is part of the thyroid hormone. It is important in growth and energy metabolism.
Sources: iodized salt, seafood.
Iron forms hemoglobin in your red blood cells, which carries oxygen to all of your body’s cells. Vitamin C enhances iron absorption. Combine an iron-fortified breakfast cereal with some Vitamin C from a glass of orange juice to help your body make the best use of iron.
Sources: beef, pork, chicken, fortified breakfast cereals, nuts, beans.
Selenium is important for the body’s use of iodine. It is necessary for normal growth and development.
Sources: beef, tuna, trout, mackerel, flounder, wheat bran and wheat germ, crab, whole wheat breads.
Zinc is an important part of many of your body’s enzymes. It's also involved with digestion, metabolism and wound healing (protein synthesis).
Sources: oysters, beef, veal, pork, chicken, lima beans.