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About Minerals

Minerals are naturally occurring essential elements needed in the body for various functions, from regulating and balancing fluids to nerve impulses and muscle contractions. Minerals are divided into two groups: major and trace minerals.

Major minerals – including calcium, phosphorus and magnesium, along with sodium and potassium – are needed in relatively large amounts.

Trace minerals – including chromium, copper, fluoride, iodine, iron, manganese and zinc – are also needed, but in smaller amounts.

Here is a sampling of key minerals your body needs1.2.3.4

Minerals Function Sources
Calcium Works with vitamin D, phosphorus and magnesium to develop strong and healthy bones. An adequate intake of these nutrients, along with regular weight-bearing physical activity, may help decrease the risk of brittle bone disease, osteoporosis. Milk products including milk, cheese and yogurt. Other sources include salmon and sardines with bones, cooked beans, almonds, sesame seeds, as well as soy products and tofu fortified with calcium.
Iron Helps reduce the risk of iron-deficiency anemia, which can cause you to feel tired and worn down. A lack of iron is also associated with learning difficulties. Teenage girls and women need to ensure they get plenty of iron to replace iron losses during menstruation. Meat, poultry, clams, oysters, beans and lentils, iron-fortified breakfast cereals, pasta, bread, eggs, nuts, seeds, oat and wheat bran, blackstrap molasses and dried fruit.
Zinc Important for healthy growth and development. A deficiency can cause growth retardation, impaired immune function, reduced appetite and hair loss. Meat, seafood, whole grains, wheat germ, eggs, milk, cheese and yogurt.

Sources
1. National Academy of Sciences, Food and Nutrition Board, Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride, 1997.
2. National Academy of Sciences, Food and Nutrition Board, Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc 2001.
3. Nutrient Value of Some Common Foods, Health Canada, 1999
4. USDA Nutrient Database for Standard Reference, Release 14.