The Basic Nutrient Minerals

Minerals are Inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Found in nearly every all foods in the pyramid Sometimes needed in large amounts and sometimes needed in tiny amounts Needed to be eaten or ingested in food every day Cannot be produced by our bodies Regulate chemistry and body functions

How many? 60 different mineral Makes up 4% of body

Macro and Trace Needed and found in large amounts Calcium Phosphorus Sodium Potassium Found in very small amounts in the body Iron Zinc Fluorine/Fluoride Copper Iodine

Calcium Strong Bones and Teeth Blood serum clotting muscles and nerves Source: Milk dairy products, also dark green vegetables Prevents Osteoporosis

Phosphorous Strong bones and teeth Increase energy Found in avocados, raisins, whole grains meat eggs milk, soy Most diets sufficient Works with calcium Prevents Osteoporosis

Sodium Maintains balance of water flow in and out of cells Found in table salt, cured meats, sausage, bacon Too much contributes to high blood pressure

Potassium Regulates heartbeat Regulates Fluids in muscles and nerves Found in many fruits like oranges, peaches pears, bananas, dates apples, raisins avocados Prevents irregularity of heart action lowers blood pressure

Iron Lets blood carry oxygen to cells Produces hemoglobin Prevents iron deficiency anemia Found in dates, dried fruits, eggs, legumes, whole grains, leafy vegetables, red meats

Zinc Part of the enzyme involved in acid-base balance, liver function digestion and bone maintenance. Prevents loss of taste, growth failure, delayed healing of wounds, reproduction problem Found in Avocados raisins dairy, whole grains Too much causes fever and nausea

Fluorine Teeth and bones, works with calcium Produces tooth structure that resists acids and prevents tooth decay From Fluoridated water, fish eggs, milk, some toothpastes, dentist Prevents tooth decay

Copper Used in breathing, energy release, production of red blood cells. Found in meat egg yolks, green vegetables grains, shell fish organ meats. Too much can damage liver kidney brain

Iodine Important component of thyroid hormones for metabolism Found in Salt water fish, iodized table salt Prevents Goiter

Fiber Roughage Cellulose Not a Mineral Aids the digestive system Cannot be digested Cellulose in fruits and vegetables. Fiber in whole grains Reduces colon cancer, heart disease