Ever wonder what a particular mineral actually does in the body? See below for the function, food source and other facts about each mineral.
Calcium
Function// component of bones and teeth, nerve impulse transmission, muscle contraction
Food Source// milk products, fortified foods (orange juice), dark leafy vegetables, legumes
Fun Facts// Most abundant mineral in the body!
Chloride
Function// important in maintaining electrolyte balance, part of HCL secretion in stomach, part of CO2 exchange in lungs
Food Source// table salt
Other Facts// deficiencies do not occur under normal conditions
Chromium
Function// enhance insulin action by promoting binding of insulin to receptors
Food Source// whole grains, vegetables, animal products
Copper
Function// part of enzymes, involved in melanin synthesis (skin pigment), acts as antioxidant, part of transcription factors
Food Source// nuts, seeds, whole grains, animal products
Fluoride
Function// important for bone and teeth structure and strength
Food Source// fluoridated drinking water, tea
Iodine
Function// essential for healthy thyroid metabolism, helps regulate thyroid hormone
Food Source// iodized salt, seafood, vegetables
Fun Fact// Iodine was discovered in 1811 while making gunpowder from seaweed ash!
Iron
Function// part of heme in hemoglobin of RBC, part of heme in myoglobin of muscle, part of many enzymes, transport and storage proteins
Food Source// animal products, legumes, nuts, seeds, eggs
Other Facts// over 1 billion people worldwide suffer from iron deficiency (The World Health report, 2002). Vitamin C helps iron absorption.
Magnesium
Function// activation of many enzymes, part of bones and teeth, muscle contraction, influences potassium in cells
Food Source// nuts, legumes, whole grains, dark vegetables, milk, eggs
Other Facts// Vitamin D, carbohydrates and proteins enhances absorption while fibre inhibits absorption
Manganese
Function// bone development, antioxidant
Food Source// nuts, seeds, vegetables, fruits, whole grains
Other Facts// found in a variety of plant based foods!
Molybdenum
Function// role in enzyme activity
Food Source// legumes, nuts, seeds, vegetables, fruits
Other Facts// found in a variety of plant based foods!
Phosphorous
Function// forms complexes in bones and teeth, part of nucleic acids (DNA, RNA), part of cell membrane (phospholipids), regulation of enzyme activity
Food Source// widespread in foods, dairy, vegetables
Other Facts// Vitamin D helps absorption while excessive intake of magnesium, calcium and aluminum inhibit absorption
Potassium
Function// muscle contraction, nerve impulse transmission, maintaining electrolyte and pH balance
Food Source// fruits, vegetables, nuts, milk, unprocessed food
Other Facts// potassium rich foods are usually rich in bicarbonate therefore neutralize acid load of other foods
Selenium
Function// important in thyroid health, immune function
Food Source// whole grains, nuts, seeds
Other Facts// Linked with Vitamin E status due to role in antioxidant pathways
Sodium
Function// important for normal osmotic balance, major cation in extracellular fluid, important in nerve transmission/impulse conduction and muscle contraction, found in bone
Food Source// naturally apart of foods, added at table or in processed foods (not recommend)
Other Facts// Blood Pressure Canada recommends a maximum of 1.5g/ day. Canadians consume an average of 3.3g/day.
Sulfur
Function// stabilize protein structure
Food Source// cruciferous vegetables (kale, broccoli), legumes
Other Facts// Helps keep skin, nails and hair healthy!
Zinc
Function// part of enzymes (over 300!), apart of DNA structure, anti-oxidants, immune function
Food Source// whole grains, milk, animal products
Other Facts// Zinc deficiencies contribute to 1.4% of deaths worldwide (The World Health report, 2002)
Ultratrace minerals
Multiple studies show beneficial roles for arsenic, boron, nickel, silicon and vanadrium in human health.