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Chapter 3 Nutrition 77
• anemia, a condition that causes weakness, fatigue, and headaches,
which occurs when people do not take in enough iron; and
• cretinism, a severe birth defect that is caused by a lack of iodine
during pregnancy.
As with vitamins, eating a nutritious and balanced diet generally pro-
vides all of the minerals your body needs.
Figure 3.7 Types and Functions of Minerals
Mineral Function Sources
Macrominerals
Calcium necessary for muscle, heart, and digestive system
health; builds bone and supports the synthesis and
function of blood cells
dairy products, eggs, canned fi sh with
bones (salmon, sardines), green leafy
vegetables, nuts, seeds, tofu
Phosphorus present in bones and cells; assists with energy
processing and other functions
red meat, dairy foods, fi sh, poultry,
bread, rice, oats
Magnesium contributes to bone health; required for physiological
processes in the body
raw nuts, soy beans, spinach, chard,
tomatoes, beans
Sulfur promotes metabolism and communication between
nerve cells; helps the body resist bacteria and protect
against toxic substances
meats, fi sh, poultry, eggs, milk,
legumes
Sodium helps maintain normal blood pressure; regulates the
body’s fl uid balance
table salt (sodium chloride), milk,
spinach
Chloride assists with maintaining proper amount of bodily fl uids table salt
Potassium assists with heart function, skeletal and muscle
contraction, and digestive function
legumes, potato skin, tomatoes,
bananas, papayas, lentils, dry beans,
whole grains, yams, soybeans
Trace Minerals
Iron carries oxygen from the lungs to the tissues red meat, leafy green vegetables,
fi sh (tuna, salmon), eggs, dried fruits,
beans, whole grains, enriched grains
Zinc assists with immune function, reproduction, and
nervous system functions
beef, pork, lamb, nuts, whole grains
Iodine assists with making thyroid hormones table salt, some types of fi sh (cod, sea
bass, perch, haddock), dairy products
Selenium protects cells from damage and regulates thyroid
hormone action and other processes
vegetables, fi sh, red meat, grains,
eggs, chicken
Copper assists with metabolism and red blood cell formation;
helps with the production of energy for cells
shellfi sh, whole grains, beans, nuts,
potatoes, dried fruits, cocoa
Manganese assists with bone formation, metabolism, and wound
healing
nuts, legumes, seeds, whole grains,
tea, leafy green vegetables
Fluoride prevents dental cavities and stimulates new bone
formation
fl uoridated water, most seafood, tea,
gelatin
Chromium helps maintain normal blood sugar (glucose) levels beef, liver, eggs, chicken, apples,
bananas, spinach, green peppers
Molybdenum helps the body process proteins and other substances legumes, grains, leafy vegetables,
liver, nuts
anemia
a condition causing
weakness, tiredness, and
headaches; results from
decrease in red blood cells
or insuffi cient hemoglobin