Nutrition: Minerals Cheat Sheet & Food Sources

MINERALS what they do and which foods they are in Calcium Formation of bones and teeth, supports blood clotting cheddar cheese broccoli spinach green beans milk yougurt sardines Swiss cheese Chloride Maintains fluid and electrolyte balance, aids in digestion soy sauce salt milk meat egg Chromium Associated with insulin and is required for the release of energy from glucose vegetable oils Swiss cheese liver nut whole grains Copper Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes meats water Fluoride Involved in the formation of bones and teeth, helps to make teeth resistant to decay seafood fluoridated drinking water tea lodine Component of thyroid hormones that help regulate growth, development and metabolic rate salt milk yougurt seafood bread Iron Part of the protein hemoglobin (carries oxygen throughout body's cells) spinach artichoke green beans tomato beef liver shrimp tofu clams Magnesium Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity spinach broccoli tomato artichoke tofu black-eyed peas cashews halibut Manganese Facilitates many cell processes widespread in foods Molybdenum Facilitates many cell processes legumes organ meats Phosphorus Formation of cells, bones and teeth, maintains acid-base balance all animal foods Potassium Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission potatoes tomato acorn squash broccoli artichoke spinach green beans carrots watermelon strawberries grapefruit avocado milk cod Selenium Works with vitamin E to protect body from oxidation meats seafood grains Sodium Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions soy sauce salt milk meat bread 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 spinach broccoli green peas tomato plain yougurt ricotta cheese Swiss cheese fetus lean ground beef turkey shrimp crab lean ham lean sirloin steak oysters tofu Produced by Oil, sugar, salt Milk © Lifehack Fruit Egg, beans, meat, fish lifehack.org Vegetables Grains