Minerals

All food groups contain foods rich in minerals. However, the content in our diet varies greatly depending on the quality of foods consumed and the soil and water conditions in which plants have grown. The most common mineral deficiencies include Calcium, Zinc, Iron, Magnesium and Iodide. Tables 3 and 4 describe how these minerals keep you healthy; their function, sources, and effects of getting too little.¹¹

Table 3. Minerals for Bones and Teeth.¹¹

Mineral	Source	Deficiency
Calcium: (Ca) Most abundant mineral in the body Stored in teeth and bones Muscle contraction Hormone production	Dairy Fortified orange juice and soy milk	Hypocalcemia Osteomalacia Osteopenia Rickets
Phosphorus: (P) Formation of bone and teeth Protein synthesis Muscle contraction	Dairy Meat Fish Nuts and legumes	Hypophosphatemia Muscle weakness Bone pain and fracture Loss of appetite
Fluorine: (F) Increase retention of calcium in teeth and bones	Ground water Tea Gelatin	Dental caries Bone fractures in elderly
Magnesium: (Mg) Mineralization of bone and teeth Neural transmitter Muscle contraction	Green leafy vegetables Nuts Whole grains Chocolate	Hypomagnesium Diarrhea and vomiting Muscle tremors

Table 4. Trace Minerals: Needed in smaller amounts but play a powerful role in health.¹¹

Trace Minerals	Source	Deficiency
Iron:(Fe) Component of hemoglobin Transportation of oxygen Absorption aided by Vitamin C and hampered by phytochemicals	Heme iron: meat, fish, poultry Non-heme iron: legumes, leafy greens and chocolate	Food insecure households Impaired immunity Angular cheilitis
Zinc: (Zn) Coenzyme in over 100 functions Immunity Wound healing	Red meat Poultry Shellfish	Loss of appetite, taste and smell Slow tissue repair Eye and skin lesions
Copper (Cu) Aids in the absorption of iron Antioxidant	Shellfish Nuts Organ meats Legumes	Osteoporosis, Anemia Muscle weakness
Manganese (Mn) Antioxidant Wound healing Co-enzyme	Raisin bran cereal Brown rice Pineapple Green tea	Growth reduction Glucose intolerance
Iodide (I) Part of thyroid hormone Immune system	Iodized salt Cod Yogurt Milk	Hypothyroidism Goiter Weight gain Intolerance to cold

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