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Minerals are inorganic substances necessary for building
bones, tissues, and other compounds as well as for regulating
body processes. Minerals found in large amounts in the body
or those with high daily intake requirements (at least 100
milligrams per day) are called macrominerals. Macrominerals
include calcium, phosphorus, magnesium, sodium, potassium,
and chloride.
Function
Vitamins help the body convert carbohydrates and fat into
energy and assist in the formation of bones and tissues. Vitamins
are either fat-soluble or water-soluble. Fat-soluble vitamins
cannot be dissolved in water, so they are stored in the body
fat until they are transported to the cells by the blood.
Because these vitamins can accumulate in the body, it is especially
important for a person’s regular daily nutrient intake
of fat soluble vitamins not to exceed the Tolerable Upper
Intake Levels (UL). Water-soluble vitamins are easily dissolved
by water and therefore are not significantly stored by the
body. Water-soluble vitamins must be replenished frequently.
Vitamins A, D, E, and K are the fat-soluble vitamins.
|
Macromineral |
|
Function |
|
Sources |
| Calcium |
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Needed for
bone rigidity, blood clotting, muscle contraction, normal
nerve function;
Just because an individual eats food containing calcium
does not mean that the body absorbs the calcium. Factors
that increase calcium absorption include: an overall balanced
diet; intake of vitamins C and D; intake of certain amino
acids
Factors that decrease calcium absorption include: vitamin
D deficiency; fat malabsorption; eating large amounts
of fiber; lack of exercise; stress; lactose deficiency
or lactose intolerance |
|
Milk and dairy products,
soft-boned fish, calcium-fortified orange juice, leafy
dark green vegetables, and broccoli.
|
Phosphorus
|
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Helps build strong bones and
teeth, important in cell membranes, a significant factor
in energy production and storage, and in maintaining pH
levels in the body |
|
Dairy products, meat, eggs, fish, lentils,
almonds |
| Magnesium |
|
Metabolism
of carbohydrates and fats; synthesis of DNA, RNA, enzymes;
structure of bone, cell membranes; movement of potassium
and calcium |
|
Green leafy vegetables,
nuts, whole grains, meat, fish, dairy products |
Sodium,
Chloride,
Potassium |
|
These three work together to
regulate: the flow of fluids in the body, help regulate
nervous system, regulate muscle function (including the
heart), regulate nutrient absorption in the cells |
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Sodium and chloride are found together
in table salt, and in foods with added salt (processed
meats, butter, etc.). Potassium is found in meat, milk,
bananas, leafy green vegetables, citrus fruits. |
Minerals found in small amounts in the body are called trace
elements or microminerals. Trace elements that appear to be
needed by the body include: arsenic, boron, chromium, copper,
fluoride, iodine, iron, manganese, molybdenum, nickel, selenium,
silicon, vanadium, and zinc. We know they are needed because
of the results of animal studies; when the elements are completely
removed from the diets of laboratory animals, the animals
begin to show ill effects. However, some of these elements
are needed in such small amounts that scientists are still
trying to determine their exact functions within the body.
Please see below for more information about some of the best
researched microminerals.
| Micromineral |
|
Function |
|
Sources |
| Chromium |
|
Maintains
normal glucose uptake into cells; helps insulin bind to
cells |
|
Meat, poultry, fish, some
cereals |
Copper
|
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Necessary for the formation
of hemoglobin and melanin.
|
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Organ meats, seafood, bran products, cocoa
products, nuts. |
| Fluoride |
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Prevents dental caries
(decay); stimulates bone formation |
|
Fluoridated drinking water,
dental products; tea, marine fish |
| Iodine |
|
Required by the thyroid gland for hormone
creation |
|
Iodized salt; marine fish, seaweed |
| Iron |
|
Component of hemoglobin
(oxygen-carrying protein in the blood) and cytochrome. |
|
Meat, poultry, eggs (heme
sources; more readily absorbed); leafy green vegetables,
fortified bread and grain products, dried fruit (non-heme). |
| Manganese |
|
Involved in bone formation, metabolism
of carbohydrates, protein |
|
Nuts, legumes, whole grains, tea |
| Molybdenum |
|
Helps enzymes break down
amino acids |
|
Legumes, grain products,
nuts |
| Selenium |
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Defends against oxidation; regulates thyroid
hormones |
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Seafood, organ meats, grains and plants
grown in selenium-rich soil |
| Zinc |
|
Involved in protein and
DNA synthesis; metabolism; part of many enzymes |
|
Fortified cereal, redmeat,
oysters, herring |
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