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

Some macrominerals are called electrolytes.  Sodium  Chloride  Potassium

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

 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 Potassium

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