1 \u2013 Minerals help your body grow , develop , and stay healthy. The body uses minerals to perform many different functions.<\/p>\n\n\n\n
2 \u2013 There are two kinds of minerals: (a) Major Minerals or macrominerals and (b) trace minerals.<\/p>\n\n\n\n
3 \u2013 (a) Major minerals that are needed in larger quantities ( macromineral ). The major minerals ( body requires more than 100 mg\/day) are sodium , potassium , calcium , phosphorus , magnesium , sulphur , and chlorine. For example , most adults need about 1,000 milligrams of calcium per day.<\/p>\n\n\n\n
4 \u2013 (b) Trace minerals that are needed in minute amounts (body requires less than 100 mg\/day), are iron , manganese , copper , iodine , zinc , cobalt , chromium fluorine , and selenium. For example most adults need about only about 10 to 15 milligrams of iron and zinc per day.<\/p>\n\n\n\n
5 \u2013 Calcium:- Essential for building strong healthy bones and teeth. It helps muscle contraction and nerve function. It Helps blood clotting.Foods rich in calcium:- Milk , cheese , yogurt , green vegetables , almonds , orange juice , wholegrains , cabbage , okra , fish where you eat the bones, such as canned salmon , sardines and pilchards.<\/p>\n\n\n\n
6 \u2013 Magnesium:- Provides structure for healthy bones. Involved in the release of energy from food . Essential for muscle and nerve function. Foods rich in magnesium:- Milk , wholegrains , green leafy vegetables , legumes , lean meats and fish , nuts and seeds , bananas.<\/p>\n\n\n\n
7 \u2013 Manganese: \u2013 Helps in the formation of healthy bones. Helps in the processing of carbohydrates , cholesterol and protein. Foods rich in Manganese:- Nuts , wholegrains , cereals , vegetables , tea , bread , nuts , cereals , green vegetables such as peas.<\/p>\n\n\n\n
8 \u2013 Phosphorus:- Works with calcium in the formation of strong healthy bones and teeth.It helps the body to store and use energy. Foods rich in Phosphorus:- Meat , milk , cheese , eggs , nuts , seeds , fish , poultry , bread , rice, and oats.<\/p>\n\n\n\n
9 \u2013 Potassium:- Controls nerve impulses and muscle contractions . Helps maintain fluid balance.Foods rich in Potassium :- Dried fruit , bananas , raw fruit and vegetables , lean meat , fish , tomatoes , potatoes and sweet potatoes with skins , green vegetables such as spinach and broccoli and citrus fruits.<\/p>\n\n\n\n
10 \u2013 Sodium:- Controls nerve impulse transmission , Helps maintain water balance. Foods rich in Sodium:- Table salt , processed meats and cheese .<\/p>\n\n\n\n
11 \u2013 Zinc:- Aids in wound healing and immune function. Essential for normal taste , smell and sight. Helps in the formation of strong bones. Foods rich in Zinc:- Lean meat , fish ,chicken , milk , wholegrains , vegetables nuts such as cashews , almonds , and peanuts , legumes such as beans , split peas , and lentils.<\/p>\n\n\n\n
12 \u2013 Chromium:- Helps with normal growth. Plays a role in controlling blood sugar levels. Foods rich in Chromium:- Egg yolk , liver , kidney , lean meat , wholegrains and cheese.<\/p>\n\n\n\n
13 \u2013 Copper:- Joins with iron in formation of red blood cells. Helps with the functioning of the nervous system. Foods rich in Copper:- Oysters , crab , lobster , nuts and wholegrains.<\/p>\n\n\n\n
14 \u2013 Fluorine:- Helps with the structure of healthy bones and teeth. Decreases the chance of dental caries. Helps in the prevention of osteoporosis. Foods rich in Fluorine:- Fish , tea , beet , carrot , prunes.<\/p>\n\n\n\n
15 \u2013 Iodine:- Promotes normal thyroid function. Helps brain function and normal growth . Foods rich in Iodine:- Seafood , Seaweed and iodised salt.<\/p>\n\n\n\n
16 \u2013 Iron:- Helps red blood cells carry oxygen around the body . Prevents anaemia. Foods rich in Iron:- Lean red meat , poultry , seafood , tuna and salmon , dark leafy vegetables such as watercress , wholegrains , eggs , beans , baked potato with skins , dried fruits and like raisins.<\/p>\n\n\n\n
17 \u2013 Selenium:- Acts as an antioxidant. Promotes a healthy immune system and resistance to disease. Necessary for adequate thyroid function.Foods rich in selenium:- nuts , bread , fish , meat and eggs.<\/p>\n\n\n\n