Reading Nutritional Facts:
Micronutrients (Minerals)
Minerals 101
Calcium
- Dairy Products
- Fish w/bones
- Whole Grains, Seeds & Nuts
- Green Vegetables
- Beans
Chlorine
- Table Salt
- Tap and Bottled Water
- Seafood
- Pickled foods
- Salted Foods
Chromium
- Fermented Foods
- Whole Grains
- Dairy Products and Meats
- Grapes & Raisins
- Beets & Black pepper
Copper
- Seafood
- Whole Grains & Nuts
- Meats & Organ Meats
- Legumes & Green Vegetables
- Molasses
Iodine
- Shellfish
- Fish
- Seaweed
- Iodised Table salt
- Whole Grains
Iron
- Seafood & Fish
- Meat & Organ Meats
- Poultry & Eggs
- Fruit & Vegetables
- Whole Grains & Legumes
Magnesium
- Meat & Dairy
- Fish
- Whole Grains & Green Vegetables
- Nuts & Beans
- Fruits
Manganese
- Seeds & Nuts
- Whole Grains & Leafy Vegetables
- Berries & Fruit
- Eggs & Avocado
- Tea & Seaweed
Molybdenum
- Legumes
- Dark Leafy Green Vegetables
- Whole Grains
- Dairy Products
- Organ Meats
Phosphorous
- Fermented Foods
- Meats & Poultry
- Whole Grains & Seeds
- Dairy & Eggs
- Mushrooms & Vegetables
Potassium
- Fruits & Vegetables
- Legumes & Whole Grains
- Seeds & Nuts
- Dairy & Meats
- Poultry & Fish
Selenium
- Nuts & Seeds
- Whole Grains
- Fish & Shellfish
- Fermented Foods
- Organ Meats
Sodium
- Table Salt
- Fermented Foods
- Fish, Shellfish & Seaweed
- Soy Products
- Peppers & Pickles
Sulphur
- Beans & Vegetables
- Meats & Eggs
- Fish & Garlic
- Fish
- Dairy Products
Zinc
- Whole Grains & Vegetables
- Meat & Poultry
- Fish & Shellfish
- Eggs & Dairy
- Seeds & Mushrooms
- Calcium helps the body form bones and teeth and is required for blood clotting, transmitting signals in nerve cells, and muscle contraction.
- Calcium helps prevent osteoporosis; of the two to three pounds of calcium contained in the human body, 99% is located in the bones and teeth.
- Calcium also seems to play a role in lowering blood pressure, and has been shown to reduce the risk of cardiovascular disease in postmenopausal women.
- Dairy Products
- Fish w/bones
- Whole Grains, Seeds & Nuts
- Green Vegetables
- Beans
Chlorine
- Responsible in part for maintenance of membrane potential in nerves, nutrient absorption and transport, maintenance of blood volume and pressure.
- Table Salt
- Tap and Bottled Water
- Seafood
- Pickled foods
- Salted Foods
Chromium
- A trace element, chromium is essential in the production of a substance which is important in the utilisation of a hormone which stabilises blood sugar.
- Involved in the synthesis of fatty acids and cholesterol.
- Fermented Foods
- Whole Grains
- Dairy Products and Meats
- Grapes & Raisins
- Beets & Black pepper
Copper
- Copper is needed to absorb and utilize iron.
- Copper is part of enzymes, which are proteins that help biochemical reactions occur in all cells.
- Copper is involved in the absorption, storage and metabolism of iron. The symptoms of a copper deficiency are similar to iron deficiency anemia.
- Copper may be absorbed by both the stomach and small intestinal mucosa, with most absorbed by the small intestine. Copper is found in the blood bound to proteins.
- Seafood
- Whole Grains & Nuts
- Meats & Organ Meats
- Legumes & Green Vegetables
- Molasses
Iodine
- Iodine aids in the development and functioning of the thyroid gland which is an integral part of the hormone thyroxine which are essential for proper cellular metabolism.
- Shellfish
- Fish
- Seaweed
- Iodised Table salt
- Whole Grains
Iron
- Iron forms part of hemoglobin, the component of the blood that carries oxygen throughout the body.
- People with iron-poor blood tire easily because their bodies are starved for oxygen.
- Iron is also part of myoglobin, which helps muscles store oxygen.
- With insufficient iron, adenosine triphosphate (ATP; the fuel the body runs on) cannot be properly synthesized.
- As a result, some iron-deficient people can become fatigued even when they are not anemic.
- Seafood & Fish
- Meat & Organ Meats
- Poultry & Eggs
- Fruit & Vegetables
- Whole Grains & Legumes
Magnesium
- Magnesium is needed for protein, bone, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, blood clotting and forming adenosine triphosphate (the fuel the body runs on)
- The production and use of insulin also requires magnesium.
- Under certain circumstances magnesium has been found to improve vision in people with glaucoma.
- Magnesium has demonstrated an ability to lower blood pressure.
- Meat & Dairy
- Fish
- Whole Grains & Green Vegetables
- Nuts & Beans
- Fruits
Manganese
- Manganese is an essential trace mineral that is required in small amounts to manufacture enzymes necessary for the metabolism of proteins and fat.
- It also supports the immune system, blood sugar balance, and is involved in the production of cellular energy, reproduction and bone growth.
- Manganese works with Vitamin K to support normal blood clotting & works with the B-complex vitamins to promote a positive outlook when faced with stress, frustration, and anxiety.
- Seeds & Nuts
- Whole Grains & Leafy Vegetables
- Berries & Fruit
- Eggs & Avocado
- Tea & Seaweed
Molybdenum
- Molybdenum is found in several tissues of the human body and is required for the activity of some enzymes that are involved in catabolism, including the catabolism of purines and the sulfur amino acids.
- Animals can be made molybdenum deficient by feeding them diets containing high amounts of tungsten or copper.
- Legumes
- Dark Leafy Green Vegetables
- Whole Grains
- Dairy Products
- Organ Meats
Phosphorous
- Phosphorus is an essential mineral that is usually found in nature combined with oxygen as phosphate which are important components of cell membranes and lipoprotein particles, such as good (HDL) and bad (LDL) cholesterol.
- The role of phosphate-containing molecules in aerobic exercise reactions has suggested that phosphate loading might enhance athletic performance, though controlled research has produced inconsistent results.
- Fermented Foods
- Meats & Poultry
- Whole Grains & Seeds
- Dairy & Eggs
- Mushrooms & Vegetables
Potassium
- Potassium is an essential mineral needed to regulate water balance, levels of acidity and blood pressure.
- Potassium, together with sodium-potassium inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
- People with low blood levels of potassium who are undergoing heart surgery are at an increased risk of developing heart arrhythmias and an increased need for cardiopulmonary resuscitation. Potassium is also required for carbohydrate and protein metabolism
- Fruits & Vegetables
- Legumes & Whole Grains
- Seeds & Nuts
- Dairy & Meats
- Poultry & Fish
Selenium
- Selenium activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer.
- One study found that men consuming the most dietary selenium developed 65% fewer cases of advanced prostate cancer than did men with low levels of selenium intake.
- Selenium is also essential for healthy immune functioning. Even in a non-deficient population of elderly people, selenium supplementation has been found to stimulate the activity of white blood cells.
- Nuts & Seeds
- Whole Grains
- Fish & Shellfish
- Fermented Foods
- Organ Meats
Sodium
- Sodium functions with chloride and bicarbonate to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues.
- Sodium has the property of holding water in body tissues.
- Sodium is vital component of nerves as it stimulates muscle contraction.
- Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulating the adrenal glands.
- Sodium aids in preventing heat prostration or sunstroke
- However, high sodium levels can cause high blood pressure.
- Table Salt
- Fermented Foods
- Fish, Shellfish & Seaweed
- Soy Products
- Peppers & Pickles
Sulphur
- Sulfur is needed in the formation of the hormones and is a component of some amino acids.
- Important in the manufacture of many proteins, it also helps keeps your energy levels stable.
- Helps to keep hair, muscles and skin health and contributes to fat digestion and absorption.
- Found in insulin and helps to regulate blood sugar. Combines with toxins to neutralize them.
- Beans & Vegetables
- Meats & Eggs
- Fish & Garlic
- Fish
- Dairy Products
Zinc
- Zinc is a component of over 300 enzymes needed to repair wounds
- Maintain fertility in adults and growth in children
- Synthesize protein
- Help cells reproduce
- Preserve vision
- Boost immunity
- Protect against free radical
- Whole Grains & Vegetables
- Meat & Poultry
- Fish & Shellfish
- Eggs & Dairy
- Seeds & Mushrooms