Most of us know that we need minerals, but don’t have a clue why….Dr Holly food choices mineralswell the following is a list that identifies the minerals, what its function is and where to find it in our foods…following this chart is a colour chart that displays the information differently.

Major minerals

Mineral Function Sources
Sodium Needed for proper fluid balance, nerve transmission, and muscle   contraction Table salt, soy sauce; large amounts in processed foods; small amounts   in milk, breads, vegetables, and unprocessed meats
Chloride Needed for proper fluid balance, stomach acid Table salt, soy sauce; large amounts in processed foods; small amounts   in milk, meats, breads, and vegetables
Potassium Needed for proper fluid balance, nerve transmission, and muscle   contraction Meats, milk, fresh fruits and vegetables, whole grains, legumes
Calcium Important for healthy bones and teeth; helps muscles relax and   contract; important in nerve functioning, blood clotting, blood pressure   regulation, immune system health Milk and milk products; canned fish with bones (salmon, sardines);   fortified tofu and fortified soy milk; greens (broccoli, mustard greens);   legumes
Phosphorus Important for healthy bones and teeth; found in every cell; part of   the system that maintains acid-base balance Meat, fish, poultry, eggs, milk, processed foods (including soda pop)
Magnesium Found in bones; needed for making protein, muscle contraction, nerve   transmission, immune system health Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate;   artichokes; “hard” drinking water
Sulfur Found in protein molecules Occurs in foods as part of protein: meats, poultry, fish, eggs, milk,   legumes, nuts

Trace minerals (microminerals)

Iron gets caught in the middle.  While considered a trace mineral, the amounts of iron are by far the largest out of the trace minerals…consequently, sometimes it is listed with the ones above.   The body needs trace minerals in very small amounts.

Trace minerals

Mineral Function Sources
Iron Part of a molecule (hemoglobin) found in red blood cells that carries   oxygen in the body; needed for energy metabolism Organ meats; red meats; fish; poultry; shellfish (especially clams);   egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads   and cereals; and fortified cereals
Zinc Part of many enzymes;   needed for making protein   and genetic material; has a function in taste perception, wound healing,   normal fetal   development, production of sperm, normal growth and sexual   maturation, immune system health Meats, fish, poultry, leavened whole grains, vegetables
Iodine Found in thyroid   hormone, which helps regulate growth, development, and metabolism Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy   products
Selenium Antioxidant Meats, seafood, grains
Copper Part of many enzymes; needed for iron metabolism Legumes, nuts and seeds, whole grains, organ meats, drinking water
Manganese Part of many enzymes Widespread in foods, especially plant foods
Fluoride Involved in formation of bones and teeth;   helps prevent tooth decay Drinking water (either fluoridated or naturally containing fluoride),   fish, and most teas
Chromium Works closely with insulin   to regulate blood   sugar (glucose) levels Unrefined foods, especially liver,   brewer’s yeast, whole grains, nuts, cheeses
Molybdenum Part of some enzymes Legumes; breads and grains; leafy greens; leafy, green vegetables;   milk; liver

Other trace nutrients known to be essential in tiny amounts include nickel (required in the metabolism of urea; required as a co-factor and to make super oxide dismutase (SOD) which is an anti-oxidant);  silicon (required in connective tissue), vanadium(used in insulin sensitivity), and cobalt (required to make Vitamin B12).


The more information you have, the healthier your choices can be.  Be responsible for your health.  Your the one that has to live with your body.

Here’s to your health!

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