Food Sources:

Processed Foods 

Functions:

major electrolyte outside the cell helps regulate body water and blood pressure could lead to hypertension 

Functions:

– Fluid balance: electrolyte inside cells

– A blood buffer: helps keep blood pH and acid‐base

balance correct

– Muscle contraction and nerve impulse conduction

Food Sources :

– Fruits and vegetables

Functions:

most abudant mineral in body more than 99 percent found in bones and teeth required for formation of bones and teeh muscle contraction and relaxtion blood clotting heart and nerve function 

Food Sources:

Milk and dairy products leafy green broccoli salmon,sardines,tofu 

Functions:

2nd most abundant mineral in the body 

– Needed for bones and teeth

– Important component of cell membranes

– Needed for energy metabolism and stores (ATP)

– Part of DNA and RNA

Food sources:

– Meat, fish, poultry, dairy

– Abundant in diet

Fourth most abundant mineral in body

– About half in bones, most of rest inside cells

Functions:

– Helps more than 300 enzymes, including energy

metabolism

Food sources:

– Whole grains, vegetables, nuts, fruits; also milk,

yogurt, meat, eggs

Functions: 

Chloride is part of hydrochloric acid in the stomach

that enhances protein digestion

• Food sources: Salt (NaCl) is main source

Functions:

Component of other compounds in body, including

some B vitamins 

• Functions: helps give some proteins 3‐D shape

– As part of amino acids methionine and cysteine

• Food sources: meat, poultry, fish, eggs, legumes,

dairy, fruits, and vegetables

Functions:

– Hemoglobin in red blood cells transports oxygen from lungs to tissues

and picks up carbon dioxide waste from cells

– Myoglobin transports and stores oxygen in muscle cells.

Enhances brain functions 

Food sources:

– Iron‐enriched bread and grain products; heme iron in meats, fish and

poultry

Functions:

Involved in function of more than 100 enzymes

– DNA synthesis, growth, and development

– Healthy immune system and wound healing

– May reduce risk of age‐related macular degeneration

Food Sources:

meat,poultry,seafood,whole grains 

Part of selenoproteins, many are enzymes

• Functions:

– Help regulate thyroid hormones

– Act as antioxidants

– May help fight cancer

• Food sources: meat, seafood, cereal, grains, dairy

foods, fruits, vegetables

Functions:

• needed by thyroid to make essential

hormones

– Thyroid hormones regulate metabolic rate; help

heart, nerves, muscle and intestines function

properly

– Early sign of deficiency = goiter (enlarged thyroid

gland)

• Food sources: iodized salt (400 µg/tsp)

– Amount in foods is low, depends on iodine content of

soil, water, fertilizer

– Salt‐water fish have higher amounts

Functions:

componet of enzymes involved in iron transport needed for healthy connective tissues role in blood clotting and healthy immune system 

Food Sources:

organ meats,nuts,seeds,cocoa,whole grains,legumes,and shellfish 

Functions:

makes teeth stronger

Food Source:

water,tea 

Functions;

improves insulin response

Food Sources;

pork,egg yolks,whole grains,nuts 

Functions:

cofactor involved in metabolism

Food Sources:

Beans,Oats,Nuts,Tea

Functions:

cofactor for a variety of enzymes

Food Sources:

legumes,nuts,leafy vegetables,dairy,cereals