0Function of Minerals in Human body and their sources
| Mineral | Best source | Function | |
| Iron |
Meat especially organ meat, legumes, green leafy vegetables, seaweed, beans, eggs and oily fish (e.g. salmon). This form of iron is more difficult to be absorbed, if taken with vitamin C, it could improve its absorption. | Hemoglobin formation
Increase resistance to stress and disease
It improves blood quality
It is a part of some enzymes in our body | |
| Zinc | Good sources of zinc include red meat, liver, dairy products, whole grain products, eggs, fish, shellfish (e.g. oysters), beans, nuts and seeds. |
Involved in digestion and metabolism,
In the development of reproductive system,
Aids in healing, proper functioning of Tongue | |
| Manganese | Sources of manganese include whole grain cereals, nuts, pulses, berries, beans, vegetables and tea. |
Enzyme activation,
carbohydrates and fat production
$ex hormone production
Skeleton development | |
| Magnesium | Nuts, whole grains, green vegetables, Good sources of Magnesium include fish (e.g. shellfish, mackerel, cod and swordfish), shrimp, dairy products (e.g. milk), fruits (e.g. banana), green leafy vegetables, nuts and and bread/flour. |
Acid/alkaline balance
Metabolism of carbohydrates, sugar and minerals
It is needed for the formation of teeth and bones. More than 50% of the body's magnesium is found in bones
It is important for nerve cell function and muscle contraction. | |
| Iodine | Seafood, iodized salt | Component of Thyroid hormone | |
| Calcium | Milk and milk products |
Strong bones, teeth, muscle tissue,
It regulates heart beat, muscle action, nerve functioning,
Blood coagulation
| |
| Molybdenum | Legumes, grain products and nuts | As co-factor for limited number of enzymes | |
| Chromium | Corn oil, clams, whole grain cereals, brewer’s yeast, nuts |
Glucose metabolism,
It increases effectiveness of insulin | |
| Fluoride | Fluorinated water, teas, marine fish |
Stimulates bone formation
It inhibits or reverses dental caries | |
| Phosphorous | Phosphorus is found in almost everything we eat. Rich sources are dairy products (e.g. cheese and eggs),legumes, seeds, nuts and whole grain products, Fish, meat, eggs , poultry, grains | Bone development,
Utilization of carbohydrates, proteins, fats | |
| Copper | Oyster, nuts, organ meat, legumes, shellfish, liver, whole-grain cereals |
Formation of RBC, bone growth and health,
Works with Vitamin C to form elastin. | |
| Potassium |
Lean meat Vegetables especially green leafy vegetables Fruits especially bananas, apricots and melon. Other good sources include nuts, beans, milk and whole-grain cereals. | Fluid balance
Controls activity of Cardiac muscle ,
Kidneys, nerves system, also help digestion. | |
| Selenium | Seafood, organ meat, lean meat, grains, cereals, dairy products (e.g. eggs) and brazil nuts, soy beans and black eye peas |
Protect body tissues from oxidative damage from radiation, pollution
In normal metabolic process | |
| Sodium | Food in table salt, butter, olives, bacon, ham and processed foods |
Helps to control blood pressure
Regulates function of nerves and muscle
Helps in digestion, bone formation
Keeps our body from becoming too acidic or too alkaline. | |
| Chloride | A rich source is salt (sodium chloride).
Processed food is also another source |
Chloride is a crucial part of hydrochloric acid, which you use in your stomach to break down food.
It is needed for the liver to function properly and for healthy joints.
Like sodium, it helps to keep our body from becoming too acidic or too alkaline. |
