Mineral

What the mineral does

Significant food sources

Sodium

Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, soy sauce, bread, milk, meats

Chloride

Maintains fluid and electrolyte balance, aids in digestion, needed for the production of hydrochloric acid in the stomach and in cellular pump functions.

salt, soy sauce, milk, eggs, meats

Potassium

Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

Calcium

This mineral is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells, formation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Phosphorus

Formation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)

Magnesium

Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut

Iron

Part of the protein hemoglobin (carries oxygen throughout body's cells)

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Zinc

A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the foetus 

spinach, broccoli, green peas, tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

Selenium

Antioxidant. Works with vitamin E to protect body from oxidation

seafood, meats and grains

Iodine

Component of thyroid hormones that help regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese 

Copper

Necessary for the absorption and utilization of iron, supports formation of hemoglobin and required component of many redox enzymes

meats, water

Manganese

Facilitates many cell processes

widespread in foods

Fluoride

Involved in the formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood

Chromium

Essential compound of the GTF, and primary regulator of the metabolism of the carbohydrates

vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum

Facilitates many cell processes

legumes, organ meats