Did you ever notice how TV commercials for breakfast cereal
always mention vitamins and
minerals
? But when you think of minerals, food isn't the first thing
that comes to mind. Aren't minerals something you find in the
earth, like iron and quartz?
Well, yes, but small amounts of some minerals are also in foods
- for instance, red meat, such as beef, is a good source of
iron.
Just like
vitamins
, minerals help your body grow, develop, and stay healthy. The body
uses minerals to perform many different functions - from building
strong
bones
to transmitting
nerve
impulses. Some minerals are even used to make hormones or maintain
a normal
heartbeat
.
Macro and Trace
The two kinds of minerals are:
macrominerals
and
trace minerals
. Macro means "large" in Greek (and your body needs
larger
amounts of macrominerals than trace minerals). The macromineral
group is made up of calcium, phosphorus, magnesium, sodium,
potassium, chloride, and sulfur.
A trace of something means that there is only a little of it. So
even though your body needs trace minerals, it needs just a tiny
bit of each one. Scientists aren't even sure how much of these
minerals you need each day. Trace minerals includes iron,
manganese, copper, iodine, zinc, cobalt, fluoride, and
selenium.
Let's take a closer look at some of the minerals you get
from food.
Calcium
Calcium is the top macromineral when it comes to your bones.
This mineral helps build strong bones, so you can do everything
from standing up straight to scoring that winning goal. It also
helps build strong, healthy
teeth
, for chomping on tasty food.
Which foods are rich in calcium?
- dairy products, such as milk, cheese, and yogurt
- canned salmon and sardines with bones
- leafy green vegetables, such as broccoli
- calcium-fortified foods - from orange juice to cereals and
crackers
Iron
The body needs iron to transport oxygen from your lungs to the
rest of your body. Your entire body needs oxygen to stay healthy
and alive. Iron helps because it's important in the formation
of hemoglobin (say:
hee
-muh-glo-bun), which is the part of your
red blood cells
that carries oxygen throughout the body.
Which foods are rich in iron?
- meat, especially red meat, such as beef
- tuna and salmon
- eggs
- beans
- baked potato with skins
- dried fruits, like raisins
- leafy green vegetables, such as broccoli
- whole and enriched grains, like wheat or oats
Potassium
Potassium (say: puh-
tah
-see-um) keeps your muscles and nervous system working properly.
Did you know your blood and body tissues, such as
muscles
, contain water? They do, and potassium helps make sure the amount
of water is just right.
Which foods are rich in potassium?
- bananas
- broccoli
- tomatoes
- potatoes with skins
- leafy green vegetables, such as broccoli
- citrus fruits, like oranges
- dried fruits
- legumes, such as beans, peas, lentils, and peanuts
Zinc
Zinc helps your immune system, which is your body's system
for fighting off illnesses and
infections
. It also helps with cell growth and helps heal wounds, such as
cuts
.
Which foods are rich in zinc?
- beef
- pork
- lamb
- legumes, such as beans, peas, lentils, and peanuts
When people don't get enough of these important minerals,
they can have health problems. For instance, too little calcium -
especially when you're a kid - can lead to weaker bones. Some
kids may take mineral supplements, but most kids don't need
them if they eat a nutritious diet. So eat those minerals and stay
healthy!
Reviewed by:
Steven Dowshen, MD
Date reviewed: April 2009
Originally reviewed by:
Mary Frances Picciano, PhD
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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