Health / Minerals, Minerals Functions and Minerals Sources

Mineral Mineral Function Food Sources
CHOLINE It controls functions metabolizing, nerve, and brain and transport fats. Milk, eggs, liver, salmon and peanuts
CALCIUM It used to protect bones, teeth, blood clotting, and nerve impulse transmission. Hormone secretion, enzyme activation and normal blood pressure. Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, vegetables(broccoli and kale)
CHLORIDE It is used in digestion. Salt, soy sauce, processed foods
CHROMIUM It is used to increase insulin activity and maintains proper blood glucose levels. Meat, poultry, fish, eggs, potatoes, cereals, nuts and  cheese
COPPER It is used to produce red blood cells and helps in iron metabolism and immune system. Liver, shellfish, nuts, seeds, whole grain products, beans, prunes, cocoa and black pepper.
FLUORIDE It helps in bone formation and helps the tooth from not being worse. Fluoride water, toothpaste with fluoride, marine fish, teas
IODINE It is used to maintain normal body temperature, helps the nervous system and muscular system, reproduction system. Iodized salt, processed foods and seafood
IRON It is used to produce hemoglobin and helps carry blood to the parts of the body. Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products
MAGNESIUM It helps in muscle contraction, blood clotting, and blood pressure regulation and to build bones and teeth. Vegetables (spinach, broccoli), legumes, cashews, sunflower seeds and other seeds, halibut, wheat bread and milk.
MANGANESE It helps in bone formation and metabolizes amino acids, cholesterol and carbohydrates. Fish, nuts, legumes, whole grains and tea.
MOLYBDENUM It is used in removing toxins particularly from the metabolism of sulfur containing amino acids. Legumes, nuts, grain products, milk
PHOSPHORUS It helps in bone and teeth formation and convert food into energy. milk , dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes and almonds
POTASSIUM It is used to lower blood pressure. Meat, milk, fruits, vegetables, grains and legumes
SELENIUM It is antioxidant to remove free radicals and regulate thyroid hormone activity. Organ meats, seafood, walnuts  and grain products
SODIUM It is used to send nerve impulses for muscle contractions. Salt, soy sauce and vegetables
SULFUR It is used to maintain healthy hair, skin, and nails. meats, fish, poultry, nuts and  legumes
ZINC It is used to create new cells by helping enzymes and proteins. It slow down aging process helps in wound healing. Red meat, poultry, oysters, seafood, fortified cereals, beans and nuts.

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