Minerals: Functions and sources
Mineral
Function
Animal Sources
Vegan sources
Major minerals
Calcium
- Principal mineral in bone
and teeth
- Important in muscle
contraction and relaxation,
nerve functioning
Milk and milk products, small
fish (with bones)
Tofu, greens, legumes
Phosphorus
- Important in genetic
material of cells
All animal tissues
Seeds, nuts, legumes
Magnesium
- Involved in bone
mineralization, normal
muscle contraction
Seafood
Nuts, legumes, whole grains
Sodium
- Maintains cells normal fluid
balance
- Critical for nerve impulse
transmission
Processed meats
Salt, soy sauce
Potassium
- Contraction of muscles
(including heart)
- Maintenance of fluid balance
Meats, milk
Fruits, vegetables, legumes
Chloride
- A part of hydrochloric acid,
needed for proper digestion
Processed meats
Salt, soy sauce
Trace minerals
Iron
- Part of hemoglobin (carries
oxygen in blood)
- Makes oxygen available to
muscles
Meat, fish, poultry
Legumes, dried fruit
Copper
- Helps form hemoglobin
- Part of several enzymes
Organ meats, seafood
Nuts, seeds, whole grains
Zinc
- Part of insulin and many
enzymes
- Necessary in sperm
development and normal
fetal development
Protein containing foods:
meats, fish, poultry
Protein containing foods:
grains, vegetables
Iodine
- A component of thyroid
hormone (thyroxine), which
helps to regulate growth,
development and metabolic
rate
Seafood, animals that have
been feed plants grown in the
country
Iodized salt, most plants grown
in the country
Fluoride
- Helps form bones and teeth
Seafood
Tea
Chromium
- Associated with insulin,
needed for energy release from
glucose
Meat
Unrefined grains, vegetable oils
Selenium
- Assists a group of enzymes
that defends against
oxidation
Seafood, organ meats
Whole grains and vegetables
depending on soil content