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) |