Minerals

• Calcium.  This mineral builds strong bones and teeth, and is vital to muscle and nerve function.  It can be found in milk tofu, sardines and salmon, and dark green vegetables.
• Magnesium.  This stimulates bone growth and is necessary for muscle function and metabolism.  It can be found in leafy green vegetables, legumes, whole-grain cereals and breads, meats, poultry, fish, and eggs.
• Phosphorus.  This mineral maintains strong bones and teeth.  It can be found in meat, poultry, fish, egg yolks, legumes, dairy products, and soft drinks.
• Chromium.  This mineral works with insulin to metabolize glucose.  It can be found in brewer's yeast, whole-grain products, liver, cheese, and beer.
• Copper.  This mineral promotes iron absorption, and is essential to red blood cells, connective tissues, nerve fibers, and skin pigment.  It can be found in liver, shellfish, legumes, nuts, and prunes.
• Fluoride.  This mineral helps maintain strong bones and teeth.  It can be found in fluoridated water and tea.
• Iodine.  This is necessary to make thyroid hormones, and can be found in iodized salt, seafood, and foods grown in iodide-rich soil.
• Iron.  This mineral is needed for the transport and storage of oxygen.  It can be found in liver, meat, seafood, legumes, and fortified cereals.
• Manganese.  This mineral is necessary to make bones and tendons, and can be found in coffee, tea, nuts, legumes, and bran.
• Molybdenum.  This mineral is needed for metabolism, and is instrumental in iron storage.  It can be found in liver and organ meats, dark leafy green vegetables, and whole-grain products.
• Selenium.  This is an antioxidant that works with vitamin E to protect cell membranes from oxidative damage.  It can be found in poultry, seafood, organ meats, whole grain products, onions, garlic, and mushrooms.
• Sulfur.  This mineral is a component of two essential amino acids, and can be found in protein foods.
• Zinc.  This mineral is necessary for growth and reproduction, and can be found in oysters, meat, yogurt, and fortified cereals.
• Chloride.  This mineral maintains proper body chemistry and is used to make digestive juices.  This can be found in table salt, seafood, milk, eggs, and meat.
• Potassium.  This mineral maintains fluid balance, and promotes metabolism and muscle functions.  It can be found in avocados, bananas, citrus and dried fruits, legumes, and whole-grain products.
• Sodium.  This regulates the body's fluid balance and promotes proper muscle function.  It can be found in table salt, dairy products, seafood, seasonings, and most processed foods.

Minerals