| 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. |
|
