Minerals

 Minerals are found in nearly all the foods on the food pyramid (or MyPlate)  Like vitamins, minerals do not provide energy  They are essential because they regulate body functions and processes

Minerals  Cannot be produced by our bodies  They must be ingested or eaten because they are found in food.

More Minerals  There are about 60 different minerals that make up 4% of our bodies.  The two groups minerals are divided into are:  Macro minerals  Trace minerals

Some of the essential minerals…  Macro- Found in very large amounts  Calcium, Phosphorus, Sodium, Potassium  Trace- Found in small amounts  Iron, Zinc, Fluorine, Copper, Iodine

Macro Minerals  Calcium- Helps build strong bones  Phosphorus- Combines with calcium to release energy  Potassium- regulates fluids, heart, muscles nerves  Sodium- Regulates fluids, muscles, heart, nerves

Trace Minerals  Iron- Red cells, carries oxygen to cells  Zinc- Growth, body maintenance  Fluorine- Teeth and bones, works with calcium  Copper- small amount needed to make red blood cells  Iodine- reduces thyroid, kills bacteria,

Find a recipe  Find a recipe that is an excellent source of the minerals you’ve learned about today use your chart.  Check out Allrecipes.com and type in some of the food sources  me the recipe and determine which mineral this recipe is a good source of.

Calcium  Helps build and maintain bones, teeth, blood clotting, aids heart and nervous system  Found in Milk dates, broccoli, dark green vegetables  Prevents osteoporosis

Phosphorus  Works with calcium, releases energy  Found in Milk, grains, avocados, raisins, meat, eggs  Prevents osteoporosis

Potassium  Regulates fluid, muscles, heart, nerves  Found in Oranges, peaches, banana, dates, apples, raisin, avocados  Prevents irregularity of heart action

Sodium  Regulates fluid, muscles, heart, nerves  Salt, cured meat, bacon and sausage  Too much contributes to high blood pressure

Iron  Blood-hemoglobin, carries oxygen to cells  Dates, organ meats, eggs, dark green vegetables, grains  Prevents anemia

Zinc  Helps growth and maintenance of body  Avocados, raisins, dairy products, grains  To much causes fever, nausea

Flourine  Aids teeth and bones, works with calcium  Found in Fluoridated water, fish, eggs, milk  Prevents tooth decay

Copper  Helps the body make red blood cells  The red blood cell survives on average only 120 days. Red cells contain a special protein called hemoglobin, which helps carry oxygen from the lungs to the rest of the body and then returns carbon dioxide from the body to the lungs so it can be exhaled.  Meat, egg yolk, green vegetables, grains, organ meats  Too much can damage liver, kidney, brain

Iodine  Helps produce thyroid hormone  Salt water fish, iodized table salt  Helps prevent goiter (enlarged thyroid)