Copyright Goodheart-Willcox Co., Inc. 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 hemoglobin ficient