KNOWING YOUR VITAMINS AND MINERALS

MINERALS

CALCIUM

FUNCTION: Builds strong bones. Strengthens heart muscle and is necessary for proper nerve function to the heart. Activates the enzymes that are necessary to convert the food we eat into energy. Also required for the clotting of blood.

SOURCE: Green leafy vegetables. Milk, buttermilk, cheese and yogurt. Dairy products. Sardines.

 CHROMIUM

FUNCTION: Acts in conjunction with insulin to maintain normal glucose levels. May help lower high blood sugar in some individuals.

SOURCE: White potatoes, whole grain cereals and seafood.

IRON

FUNCTION: Manufactures hemoglobin in the red blood cells. Hemoglobin carries oxygen in the red blood cells.

SOURCE: Red meat and liver, shellfish and all fish. Fortified breads and cereals. Dried apricots. Legumes.

MAGNESIUM

FUNCTION: Aids in regulating proper heart function. Releases the enzymes that promote body energy. Needed for proper bone growth. Manufactures cells and genetic material.

SOURCE: Green leafy vegetables. Fortified whole grain cereal and bread. Oysters, scallops, most nuts are good sources.

POTASSIUM

FUNCTION: Works in conjunction with sodium in regulating body fluid balances. Plays a very important function in regulating the heartbeat. Also needed for proper nerve conduction. The body requires potassium so that muscles can be contracted.

SOURCE: Bananas, citrus fruits and dried fruits. Deep yellow vegetables. Potatoes, avocados, legumes, milk are also excellent potassium sources.

SELENIUM

FUNCTION: Acts in conjunction with vitamin E and is important in preventing the breakdown of cells.

SOURCE: Eggs, cereals and grains, mushrooms, garlic, poultry and seafood.

SODIUM

FUNCTION: Necessary element in maintaining body fluids.

SOURCE: Sodium is found in a great many foods. It is difficult avoiding too high an amount in our daily diet. Foods that are extremely high in sodium are, salt cured meats, chips, salted crackers, soy sauce and foods that are pickled in brine,

ZINC

FUNCTION: Fights disease by helping to boost the immune system. It is found in more than a 100 enzymes and proteins. These enzymes and proteins are the necessary components for Digestion. Other bodily functions also require zinc.

SOURCE: Wheat germ, wheat bran and whole grains. Some seafood's and oysters. Red meat and poultry are excellent sources.

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