Table 3-1.—Table of Mineral Elements in Nutrition

Element	Rich Sources	Function in the Body
IODINE	Seafood, water, and plant life in nongoiterous region, sodium iodine in iodized salt	Assists in normal functioning of the thyroid gland
SODIUM	Table salt, seafood, animal products and foods processed with sodium	Regulates osmotic pressure, pH balance and heartbeat
POTASSIUM	Avocados, bananas, oranges, potatoes, tomatoes, nuts, meat, coffee, tea, milk, and molasses	Regulates osmotic pressure and pH balance (a constituent of all cells)
MAGNESIUM	Nuts, whole grain cereals, leg- umes, and vegetables	Assists in maintaining mineral balance
CALCIUM	Milk, yogurt, cheese, some green vegetables, molasses, sardines, and salmon	Assists in blood coagulation. Regulates the heartbeat, aids in regulating mineral metabolism and muscle and nerve response (a constituent of bones and teeth)
PHOSPHORUS	Milk, yogurt, poultry, fish, meats, cheese, nuts, cereals, and legumes	Aids in metabolizing organic foodstuffs and maintains pH balance (a constituent of bones and teeth)
IRON	Liver, egg yolks, meat, oysters, legumes, whole or fortified grains, dark green vegetables, and dried fruit	Helps carry oxygen throughout the body (a constituent of hemoglobin, blood, and tissue)
CHLORINE	Table salt, seafoods, and animal products	Regulates osmotic pressure (a con- stituent of gastric acid)
SULPHUR	Protein foods	Promotes hair and nail formation and growth (a constituent of all body tissue)
COPPER	Liver, kidney, nuts, dried legumes, some shellfish, and raisins	Aids in the use of iron in hemo- globin synthesis
ZINC	Meat, liver, eggs, seafood (especially oysters), milk, and whole grain products	Regulates growth, taste acuity, and appetite (a constituent of enzymes)

Continue Reading