Major Minerals Calcium Builds and maintains bones Builds and maintains bones Helps prevent osteoporosis Helps prevent osteoporosis Helps regulate blood clotting and nerve activity Helps regulate blood clotting and nerve activity Needed for muscle contraction, including the heart Needed for muscle contraction, including the heart Food sources: Dairy products, dry beans, peas, lentils, dark leafy vegetables
Phosphorus Works with calcium to build and maintain bones and teeth Works with calcium to build and maintain bones and teeth Food Sources: Meat, poultry, fish, eggs, nuts, dairy products, grain products
Trace Elements Minerals needed in small amounts Iron Helps carry oxygen in the blood, essential for making hemoglobin Helps your cells use oxygen Helps prevent anemia Food sources: Meat, eggs, dark green, leafy vegetables, dry beans and peas, enriched or whole grain products, dried fruits
Copper Helps make red blood cells Helps keep your bones, blood vessels, and nerves healthy Helps your heart work properly Food sources: Whole grain products, seafood, organ meats, dry beans and peas, nuts and seeds
Fluoride Helps strength teeth and prevent cavities Food sources: In many communities, small amounts are added to the water to help improve dental health. Too much causes teeth to discolor
Electrolytes Sodium Chloride Potassium Helps maintain fluid balance in the body. Helps maintain heartbeat. Helps with nerve activity. Helps maintain normal blood pressure. Food sources: Table salt, processed food, fruits like bananas and oranges, dairy products.
When you have too little (deficiency) in your diet…. Calcium Stunts growth in children, bone loss (osteoporosis) in adults Phosphorus Weight loss, retarded growth, general weakness Magnesium Weakness, growth failure in children, confusion Chloride Muscle cramp, loss of appetite, growth failure in children Potassium Muscle weakness, fatigue, confusion, irregular heartbeat Sodium Muscle cramps, weakness, loss of appetite