Mix In Minerals

Now that you've got vitamins down and are thinking about including them in meals/snacks.  Let's mix in some minerals!

What Are They?

• Minerals are substances that are a part of many cells, including (but not limited to) the hard stuff: bone, teeth, and nails. They are also part of enzymes, and trigger reactions in the body.  Also they are invloved in fluid balance, muscle contractions and nerve impulses.

What Are Some Specifics?

• Calcium - Necessary for building & maintaining bones and teeth, nerve conduction, muscle contraction, blood clotting
• Sources: Milk & milk products, sardines, clams, oysters, tofu
• Phosphorus - Necessary for pH regulation, part of every cell, part of DNA
• Sources: Cheese, egg yolk, milk, meat, fish, poultry, whole grain cereals, nuts, legumes
• Magnesium - Activator of many enzymes and influences metabolic processes
• Sources: Whole grain cereals, tofu, nuts, meat, milk, green vegetables, legumes, chocolate
• Sodium - Regulates body fluid volum and pH
• Sources: Table salt, seafoods, animal foods, milk, eggs, processed foods, in most foods except fruit
• Chloride - Serves as a buffer, enzyme activator, part of hydrochloric acid in stomach
• Sources: Table salt, seafoods, milk, meat, eggs
• Potassium - Regulates cell membrane transfer, necessary for protein and carbohydrate metabolism
• Sources: Fruits, milk, meat, cereals, vegetables, legumes, bananas, potatoes
• Iron - Necessary for oxygen transfer, immune function and cognitive performance
• Sources: Liver, meat, egg yolk, legumes, whole or enriched grains, dark green vegetables
• Zinc - Necessary for metabolism of carbohydrates, protein, and lipids, immune function, and bone metabolism
• Sources: Oysters, shellfish, herring, liver, legumes, milk, wheat bran
• Copper - Component in enzymes, role in energy production
• Sources: Liver, shellfish, whole grains, cherries, legumes, poultry, chocolate, nuts

Not Clear? Send me questions! Niunutritionquestions@gmail.com