Calcium is essential for building bones, teeth and helps maintain bone strength. It is also used for muscle contraction, blood clotting, and maintenance of cell
Sources- Tofu, dried
beans, peas, milk, cheese, dark-green vegetables, cauliflower and canned fish with edible bones. There's more calcium in the body than any other mineral and as you get older, more calcuim is needed to prevent osteoporosis.




Copper is a mineral that is hard to come by. It is used along with iron for the formation of hemoglobin and aids in keeping blood vessels, bones and nerves healthy. Sources- Dried beans, organ meats, shrimp, seafood, chocolate, dried fruits, whole grains, and nuts. Excess copper can cause vomiting and nervous system disorders.




Iron is primarily used a carrier of oxygen in the body such as a part of hemoglobin in the red blood cells and myoglobin in the muscles. A low iron supply is a cause for anemia where red blood cells are reduced. Sources- The iron in meat, poultry and fish is the easiest absorbed. Eggs, dried beans, peas, whole grain products,  green leafy vegetables and dried fruits also supply iron. The menstrual cycle causes women to lose twice the iron monthly than men. Coffee and tea in excess inhibit absorption of iron.   




Magnesium is a hard mineral to come by. It is used in building bones, nerve impulse transmissions and muscle contractions. Sources- Whole grain products, nuts, dried beans, fruits and vegetables, especially green leafy vegetables. Magnesium deficiencies can cause muscle pain and poor heart function.  




Phosphorus aids in the release of energy fron fat, protein, and carbohydrates during metabolism, the formation of genetic material, enzymes and cell membranes. It also helps build strong bones and teeth. Sources- Meat, poultry, fish, eggs milk, cheese, dried beans, peas and  whole grain products. Excessive phosphorus causes a mineral imbalance and a deficiency causes bone loss in the elderly. 




Potassium aids in maintaining fluid and electrolyte balance in the body cells and assists in muscle contraction. Sources- Beef, fish, milk, avocados, bananas, raisins, honeydew melons, oranges, nectarines, grapefruit juice and baked potatoes. Some diuretics deplete the body of potassium, check with your Doctor. 




Zinc assists wound healing, blood formation, growth and maintenance of all tissues and formation of protein in the body. Sources- Meat, liver, eggs and fish. A zinc deficiency may affect your taste glands. 


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