2Minerals Most minerals help build strong bones and teeth Others are used to make substances that they body needsMinerals are usually needed in tiny amounts, but are critical to healthCalcium and iron are the most common mineral deficiencies in the United States
3Macro MineralsMacro minerals are needed in great quantities in the body, these includeCalciumPhosphorusMagnesium
4CalciumFunction in BodySourcesPreventsHelps bones, teeth, blood serum, clotting, muscles, nervesMilk, dates, broccoli, parsley, greens: spinachOsteoporosisOsteoporosis: Bones gradually lose their minerals. Bonesare fragile and break easily, skeleton may shrink. Develops mostly in elderly and women.
5CalciumGood sources of calcium are found in dairy products
6Phosphorus Function in the body Source Prevents Cells, combines with calcium for bone structure, releases energyAvocados, raisins, whole grains, meat, eggs, milkOsteoporosis
7Magnesium Function in the body Source Prevents -Helps build bones -Helps nerves and muscles work normally-Regulates body temperature-Dark green leafy vegetables-Whole grain products-Heart disease-Heart spasms
8Trace/micro mineralsTrace/micro minerals are needed in smaller quantities, but are just as essential as macro minerals, these include:IronIodineFluorideZinccopper
9Blood- hemoglobin, red cells, carries oxygen to cells IronFunction in BodySourcesPreventsBlood- hemoglobin, red cells, carries oxygen to cellsdates, dried fruits, eggs, legumes, whole grains, watermelon, dark leafy vegetablesAnemiaAnemia: Poor appetite, pale skin, tiredness and weaknessToo much iron is not good for you either. It leads to damage of the liver and other body tissue!
10IronAnimal products provide excellent sources of iron
11Functioning of the thyroid gland. IodineFunction in BodySourcesPreventsFunctioning of the thyroid gland.USA: Fortified saltGoiterGoiter: visible swelling of the thyroid gland on the neck.
13FluorideFunction in BodySourcesPreventsTeeth and bones, works with calciumFluoridated water, fish, eggs, milk, some toothpastesTooth decayTooth Decay: Bacteria on the teeth that dissolves the enamel and causes cavities
14Zinc Function in the body Source Prevents -Helps body make proteins -Heal wounds and forms blood-Affects sense of taste and smell-Meat-Liver-Fish-Dairy productsSlowed growth
15Copper Function in the body Source Prevents Helps iron make red blood cellsWhole grain products
16Electrolytes Electrolytes help maintain the fluid balance in the body They help maintain the heartbeat and help muscle and nerve actionElectrolytes easily become imbalanced in cases of dehydration, illness and diarrheaSodiumChloridePotassium
17SodiumFunction in BodySourcesRegulates fluids, muscles, heart, nervesTable salt, cured meats, sausage, baconHigh Blood Pressure: Damage to blood vessels in the heart, brain and kidney.
18Chloride Function in the body Source Regulates fluids, muscles, heart, nervesSalt
19Potassium Function in Body Sources Regulates fluids, heart and other muscles, nervesOranges, peaches, pears, bananas, dates, apples, raisins, avocados