Important minerals in a healthful diet


Important minerals in a healthful diet

Minerals such as calcium and iron, are nutrients that help your body grow and work. You need minerals only in very small amounts. Minerals help keep bones and teeth strong, release energy from food, and keep cell functioning normally. The table below lists some important minerals and their sources.

SOME MINERALS IN A HEALTHFUL DIET

MineralsSourcesRole in the body
CalciumMilk and milk products, broccoli, tofu, leafy green vegetablesBuilds strong bones and teeth, helps muscles work and blood clot
FluorideWater containing fluoride, fish, gelatinKeeps teeth and bones strong
IodineSeafood, iodized saltHelps cells function normally, keeps skin hair, and nails healthy
IronMeats, enriched and whole-grain breads and cereals, leafy green vegetables, nuts, dried beans and peasKeeps oxygen moving throughout the body, helps cells use energy, protects against infection
PhosphorusMeats, poultry, dried peas and beans, milk and milk productsBuilds strong bones and teeth helps all cells function
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