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The Basic Nutrient Minerals Minerals are Inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Found in nearly every all foods in the pyramid Sometimes needed in large amounts and sometimes needed in tiny amounts Needed to be eaten or ingested in food every day Cannot be produced by our bodies Regulate chemistry and body functions How many? 60 different mineral Makes up 4% of body Macro Needed and found in large amounts Calcium Phosphorus Sodium Potassium and Trace Found in very small amounts in the body Iron Zinc Fluorine/Fluoride Copper Iodine Calcium Strong Bones and Teeth Blood serum clotting muscles and nerves Source: Milk dairy products, also dark green vegetables Prevents Osteoporosis Phosphorous Strong bones and teeth Increase energy Found in avocados, raisins, whole grains meat eggs milk, soy Most diets sufficient Works with calcium Prevents Osteoporosis Sodium Maintains balance of water flow in and out of cells Found in table salt, cured meats, sausage, bacon Too much contributes to high blood pressure Potassium Regulates heartbeat Regulates Fluids in muscles and nerves Found in many fruits like oranges, peaches pears, bananas, dates apples, raisins avocados Prevents irregularity of heart action lowers blood pressure Iron Lets blood carry oxygen to cells Produces hemoglobin Prevents iron deficiency anemia Found in dates, dried fruits, eggs, legumes, whole grains, leafy vegetables, red meats Zinc Part of the enzyme involved in acid-base balance, liver function digestion and bone maintenance. Prevents loss of taste, growth failure, delayed healing of wounds, reproduction problem Found in Avocados raisins dairy, whole grains Too much causes fever and nausea Fluorine Teeth and bones, works with calcium Produces tooth structure that resists acids and prevents tooth decay From Fluoridated water, fish eggs, milk, some toothpastes, dentist Prevents tooth decay Copper Used in breathing, energy release, production of red blood cells. Found in meat egg yolks, green vegetables grains, shell fish organ meats. Too much can damage liver kidney brain Iodine Important component of thyroid hormones for metabolism Found in Salt water fish, iodized table salt Prevents Goiter Fiber Roughage Cellulose Not a Mineral Aids the digestive system Cannot be digested Cellulose in fruits and vegetables. Fiber in whole grains Reduces colon cancer, heart disease
