Mineral Mystery

Minerals Aren't Just In Water, But Are Important To Everyday Health.

Apr 5, 2009
Kristen Putch

Minerals are essential to daily routines, but with so much information about healthy eating, it can be confusing knowing what we need to function.

Our foods contain numerous minerals, but we rarely know their purpose. Below is a list of minerals found in typical foods and what they do for you.

Sodium

Purpose: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions
Sources: Salt, soy sauce, bread, milk, meats

Chloride

Purpose: Maintains fluid and electrolyte balance, aids in digestion
Sources: Salt, soy sauce, milk, eggs, meats

Potassium

Purpose: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission
Sources: Potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

Calcium

Purpose: Formation of bones and teeth, supports blood clotting
Sources:Milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Phosphorus

Purpose: Formation of cells, bones and teeth, maintains acid-base balance
Sources: All animal foods (meats, fish, poultry, eggs, milk)

Magnesium

Purpose:Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity
Sources: Spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Iron

Purpose: Part of the protein hemoglobin (carries oxygen throughout body's cells)
Sources: Artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Zinc

Purpose: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus
Sources: Spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

Selenium

Purpose: Antioxidant. Works with vitamin E to protect body from oxidation
Sources:Seafood, meats and grains

Iodine

Purpose:Component of thyroid hormones that help regulate growth, development and metabolic rate
Sources: Salt, seafood, bread, milk, cheese

Copper

Purpose: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes
Sources: Meats, water

Manganese

Purpose: Facilitates many cell processes
Sources: Widespread in foods

Fluoride

Purpose: Involved in the formation of bones and teeth, helps to make teeth resistant to decay
Sources:Fluoridated drinking water, tea, seafood

Chromium

Purpose: Associated with insulin and is required for the release of energy from glucose
Sources: Vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum

Purpose: Facilitates many cell processes
Sources:Legumes, organ meats

Minerals are pure inorganic elements (containing atoms of the same element), meaning they are much simpler in chemical form than vitamins. Minerals are stable to food preparation, but mineral loss can occur when they are bound to other substances in foods (such as oxalates found in spinach and tea, and phytates found in legumes and grains), making them unavailable for the body to utilize.

Kristen Putch - Marley has been a freelance writer since 2006, covering travel, food, health, fitness and women's issues for a variety of publications. ...