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Mineral Guide

Prepared by the HealthCastle Health Team
Last updated: June 2007

Minerals

Helps

Best Sources
Calcium support of bones, teeth, muscle tissue, regulates heartbeat, muscle action, nerve function, blood clotting

Read: Calcium Nutrition

dairy products, calcium fortified orange juice & soy milk, salmon with bones, green leafy vegetables
Chromium needed for glucose metabolism, increases effectiveness of insulin, muscle function cheese, whole grains, meat, peas, beans
Copper formation of red blood cells, pigment, needed for bone health nuts, dried beans, oysters, cocoa powder
Iodine function for thyroid gland which controls metabolism seafood, oxidized salt
Iron formation of hemoglobin in blood & myoglobin in muscle, which supply oxygen to cells

Read:  Iron Rich Foods

meat, fish, poultry, organ meats, beans, whole & enriched grains, green leafy vegetables
Magnesium enzyme activation, nerve & muscle function, bone growth

Read: Magnesium and Colon Cancer

nuts, green vegetables, whole grains, beans
Manganese bone growth & development, sex hormone production, cell function nuts, whole grains, vegetables, fruits, tea, coffee, bran
Phosphorus bone development, carbohydrate, fat & protein utilization meat, poultry, fish, eggs, dairy products, beans, whole grains
Potassium fluid balance, control activity of heart muscle, nervous system

Read: Potassium and High Blood Pressure

vegetables & fruits, beans, bran cereal, dairy products
Selenium fights cell damage from oxidation

Read: Benefits of Selenium

seafood, lean meat, grains, eggs, chicken, garlic
Zinc taste & smell sensitivity, regulation of metabolism, aids in healing meat, eggs, seafood, whole grains, dairy products

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