"Minerals"

 

A balanced diet requires essential minerals to support various bodily functions. These minerals are divided into macrominerals (needed in larger amounts) and trace minerals (needed in smaller amounts).

Macrominerals (Major Minerals)

1. Calcium – Supports bone health, muscle function, and nerve signaling.
• Sources: Dairy products, leafy greens, almonds, tofu.
2. Magnesium – Important for muscle relaxation, nerve function, and energy production.
• Sources: Nuts, seeds, whole grains, dark chocolate.
3. Potassium – Helps regulate blood pressure and fluid balance.
• Sources: Bananas, oranges, potatoes, spinach.
4. Sodium – Maintains fluid balance and supports nerve function (but excessive intake can lead to high blood pressure).
• Sources: Salt, processed foods, seafood.
5. Phosphorus – Aids in bone health and energy metabolism.
• Sources: Meat, dairy, nuts, fish.
6. Sulfur – Helps with protein synthesis and detoxification.
• Sources: Garlic, onions, eggs, cruciferous vegetables.
7. Chloride – Works with sodium to maintain fluid balance and aids digestion.
• Sources: Table salt, seaweed, tomatoes.

Trace Minerals (Microminerals)

1. Iron – Essential for oxygen transport in the blood.
• Sources: Red meat, spinach, lentils, fortified cereals.
2. Zinc – Supports immunity, wound healing, and DNA synthesis.
• Sources: Meat, shellfish, legumes, seeds.
3. Copper – Aids in iron absorption and red blood cell production.
• Sources: Shellfish, nuts, whole grains.
4. Manganese – Supports bone formation and metabolism.
• Sources: Nuts, whole grains, tea, leafy vegetables.
5. Iodine – Essential for thyroid function and hormone production.
• Sources: Iodized salt, seaweed, dairy, eggs.
6. Selenium – Acts as an antioxidant and supports thyroid health.
• Sources: Brazil nuts, fish, eggs, poultry.
7. Fluoride – Strengthens teeth and bones.
• Sources: Fluoridated water, tea, fish.
8. Chromium – Helps regulate blood sugar levels.
• Sources: Whole grains, broccoli, green beans.