Functions of the most important minerals and their sources
- Sodium is necessary for maintaining proper fluid balance, transmitting nerve signals, and facilitating muscle contractions. It can be found in table salt, soy sauce, and is present in large amounts in processed foods/ Small amounts of sodium can also be found in milk, breads, vegetables, and unprocessed meats.
- Chloride is essential for maintaining proper fluid balance and producing stomach acid. It can be obtained from table salt, soy sauce, and is found in large amounts in processed foods. Small amounts of chloride can also be found in milk, meats, breads, and vegetables.
- Potassium is required for maintaining proper fluid balance, transmitting nerve signals, and facilitating muscle contractions. It can be obtained from meats, milk, fresh fruits and vegetables, whole grains, and legumes.
- Calcium is crucial for promoting healthy bones and teeth. Additionally, it aids in muscle relaxation and contraction, nerve functioning, blood clotting, blood pressure regulation, and immune system health. Good sources of calcium include milk and milk products, canned fish with bones (such as salmon and sardines), fortified tofu and soy beverages, greens (like broccoli and mustard greens), and legumes.
Calcium intake is vital for healthy bones and teeth. - Magnesium is primarily found in bones and is necessary for protein synthesis, muscle contraction, nerve transmission, and immune system health. It can be obtained from nuts, seeds, legumes, leafy green vegetables, seafood, chocolate, artichokes, and “hard” drinking water.
