MAJOR MINERALS needed by the body
Sodium: Electrolyte needed for proper fluid balance, nerve transmission, and muscle contraction, blood pressure regulation
Food sources of sodium: Sea salt, seaweed, soy sauce; small amounts in milk, breads, vegetable such as beets, celery, spinach and chard; and in chicken, seafood and meats; large amounts in processed foods, olives and table salt
Chloride: Electrolyte needed for proper fluid balance, helps make stomach acid necessary for food digestion
Food sources of chloride: Sea salt and table salt; small amounts in milk, meats, breads, and vegetables including tomatoes, celery, olives, lettuce and seaweed; large amounts in processed foods, soy sauce, olives
Potassium: Electrolyte needed for proper fluid balance, nerve transmission, and muscle contraction
Food sources of potassium: Milk, fresh fruits including coconut, and vegetables such as squashes, beans and lentils, leafy greens, whole grains, meat.
Calcium: Electrolyte important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health
Food sources of calcium: Milk and milk products; canned fish with bones (salmon, sardines); greens (broccoli, mustard greens); legumes
Phosphorus: Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance
Food sources of phosphorus: Meat, fish, poultry, eggs, milk, artificial ingredients in processed foods
Magnesium: Builds bones; needed for nerve transmission, immune system health, making many proteins used in metabolism, muscle contraction
Food sources of magnesium: Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard (mineral-heavy)" drinking water
Sulfur: Building block of protein molecules including enzymes; for strong hair, skin, nails and joint tissues
Food sources of sulfur: meats, poultry, fish, eggs, milk, legumes, nuts, vegtables like garlic, onions, broccoli, cabbage, kale, arugula
