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Minerals Chart

Type Benefits Sources
Calcium essential for bone health and nerve function dairy products such as yogurt, cheese, and cottage cheese
Chromium  a deficiency could lead to a diabetic like condition liver, brewster's yeast, whole grains
Copper involved in the formation of red blood cells and supplies oxygen to the body, works with iron legumes, whole grains, nuts, shellfish, and seeds.
Fluoride involved in preventing tooth decay drinking water, tea, fish
Iodine helps regulate energy production, body weight, and proper growth  
Iron helps red blood cells carry oxygen to all parts of the body red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.
Magnesium needed for bone protein, new cell formation, activating B vitamins, relaxing nerves and muscles, clotting blood, and energy production Spices, nuts, cereals, coffee, cocoa, tea, and vegetables
Manganese acts with enzymes that facilitate the metabolism of carbohydrate, lipids, and amino acids. Managanese-containing metalloenzymes assist in bone formation. grain products
Phosphorous necessary for the formation of bones and teeth found in most foods, but the best sources are dairy foods, meat, and fish.
Potassium essential for body's growth and maintenance, normal water balance between cells and body fluids broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.
Selenium necessary for the body to properly function nuts, cereals, meat, fish, and eggs
Sodium required by the body to regulate blood pressure and blood volum meats and vegetables
Zinc important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.