Minerals

Calcium (Ca) - Sources: Milk and milk products, cheese

Builds healthy bones and teeth, aids in blood clotting, helps nerves and muscles function properly

Phosphorus (P) - Sources: Meat, poultry, fish, milk, cheese

Involved in bone and tooth formation, chemical reactions in the body, and energy production

Magnesium (Mg) - Sources: Meat, seafood, nuts, legumes

Activates cellular enzymes, helps metabolize proteins and carbohydrates, maintains the structural integrity of the heart and other muscles

Sodium (Na) - Sources: Salt, meat and fish

Maintains fluid balance, acid-base balance, assists in transport of glucose, maintains normal cell conditions; essential for muscular contractions

Potassium (K) - Sources: Oranges, bananas, meat, milk products

Crucial for muscle contraction and fluid/electrolyte balance; contributes to acid-base balance and nerve impulses

Chloride (Cl) - Sources: Salt, meat, fish, poultry

Essential in maintaining fluid and electrolyte balance, necessary component of hydrochloric acid

Sulfur (S) - Sources: Meat, poultry, fish, eggs

Healthy skin, hair, and nails; activates energy-producing enzymes

Iron (Fe) - Sources: Liver, muscle meats, enriched cereals

Essential for production of red blood cells which carry oxygen

Iodine (I) - Sources: Iodized salt, saltwater fish

Aids thyroid hormone activity; involved in growth, nerve/muscle function, and new blood cells

Copper (Cu) - Sources: Liver, organ meats, legumes, nuts, enriched cereals

Interacts with iron to form hemoglobin and red blood cells

Fluoride (Fl) - Sources: Fluoridated water, fish, meat, seafood

Contributes to bone and tooth formation and protects against tooth decay

Zinc (Zn) - Sources: Seafood (especially oysters), eggs

Promotes normal growth and wound healing

Selenium (Se) - Sources: Organ meats, seafood

Metabolism of fat, acts as an antioxidant