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Minerals

Minerals. MAJOR AND TRACE. GENERAL INFORMATION……. The two categories are: major and trace. The category depends on how much your body needs. Minerals actually become part of your body structure. Major minerals include: calcium, phosphorus, potassium, sodium, and, magnesium.

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Minerals

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  1. Minerals MAJOR AND TRACE

  2. GENERAL INFORMATION…… • The two categories are: major and trace. • The category depends on how much your body needs. • Minerals actually become part of your body structure. • Major minerals include: calcium, phosphorus, potassium, sodium, and, magnesium. • Trace minerals include: iron, iodine, fluoride, and copper

  3. CALCIUM • Involved in bone & teeth structure. • Works with phosphorus and vitamin D for best absorption. • Sources: dairy foods, dark green vegetables, canned salmon, sardines, almonds, fortified foods. • People can have a calcium deficiency.

  4. FLUORIDE • Plays a role in bone health. • Prevents tooth decay and cavities. • Sources: fortified tap water, fortified toothpaste, tea and seafood. • Fluoride deficiency may result in increased dental problems.

  5. IODINE • Needed for thyroid function. • Sources: iodized salt, seafood. • An iodine deficiency will result in goiter; an enlarged or swollen thyroid.

  6. IRON • Needed for the formation of hemoglobin in the blood, which are oxygen carrying cells. • Sources: red meat, liver, fish, poultry, eggs, dried beans, lentils, green leafy vegetables, dried fruit (raisins), enriched grains. • The body absorbs animal form of iron better than the plant form. • Iron deficiency results in anemia. People will feel tired, easily fatigued, pale, racing heart.

  7. MAGNESIUM • Assists in nerve and muscle function . • Regulates muscle contractions • Helps prevent constipation. • Sources: green leafy vegetables, legumes, nuts, seeds, whole grains. • A magnesium deficiency may cause fatigue, cramps, loss of appetite, confusion.

  8. PHOSPHORUS • Required for bone and tooth structure. • Part of DNA. • Sources: salmon, shellfish, pork, dried beans and lentils. • A deficiency may result in slowed growth and development of muscles and bones, weight loss, muscle weakness.

  9. SODIUM • Regulates water and electrolyte balance. • Required for nerve and muscle activity. • Sources: table salt, soy sauce, bacon, pickles, roasted nuts, potato chips, pretzels. • A deficiency may cause fatigue, cramps, headache, nasurea, and disorientation.

  10. COPPER • Required for collagen formation. • Helps absorption of iron. • Regulates cholesterol levels. • Sources: Seafood, especially oysters, kale, mushrooms, chickpeas, dried fruit, avocados. • Deficiency is rare.

  11. POTASSIUM • Plays a role in transmission of nerve signals and muscle contractions. • Helps with fluid balance in the body. • Sources: bananas, dried fruit (raisins), kiwi, avocado • Potassium deficiency may result in muscle weakness, cramps and spasms.

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