Nutrition Basics: Importance of Minerals

Importance of Minerals

• Minerals are essential for all bodily processes necessary for life.
• They become integral components of the body's structure and functions.

Types of Minerals

Macrominerals

• Calcium (Ca)

  • Vital for bone health, muscle function, and nerve signaling.
  • Major sources include dairy, fortified plant-based alternatives, leafy greens, sardines, nuts, seeds, and legumes.

• Phosphorus

  • Important for energy production, bone health, and DNA synthesis.
  • Found in meat, poultry, seafood, dairy, eggs, and organ meats.

• Potassium (K)

  • Crucial for maintaining fluid balance, nerve signals, and muscle contractions.
  • Major sources include bananas, oranges, avocados, cantaloupe, kiwi, apricots, watermelon, and various vegetables like potatoes, spinach, tomatoes, broccoli, and carrots.

• Sodium (Na)

  • Essential for fluid balance, nerve function, and muscle contractions.
  • Primary source is table salt, along with processed foods.

• Magnesium (Mg)

  • Supports muscle and nerve function, blood sugar levels, and bone health.
  • Good sources include leafy green vegetables, nuts, seeds, whole grains, legumes, fish, seafood, and dark chocolate.

• Sulfur

  • Plays a role in protein synthesis and metabolism.
  • Abundant in meat, poultry, seafood, cruciferous vegetables, allium vegetables, legumes, nuts, seeds, and dairy products.

• Chloride

  • Important for maintaining fluid balance and producing stomach acid (HCl).
  • Primarily sourced from table salt.