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Your Mineral Needs

To ensure that your body functions at an optimal level you need to ensure that you are feeding it everything that it needs. As you read through the list of
minerals listed below you will start to notice that these can only be found in real foods, such as meat, fruit and vegetables. The more processed food you eat,
the less likely you are to be meeting your daily requirements:

Minerals - 15 in total

1. Calcium
Needed for: Strong bones and teeth, muscle contraction and relaxation, blood clotting, nerve function, good blood pressure
Food Sources: Dairy products, dark green leafy vegetables, broccoli, shrimp, salmon, clams, orange juice, legumes, tofu

2. Chloride
Needed for: fluid balance, digestion, part of the acid in the stomach
Food Sources: Salt

3. Chromium
Needed for: Release of energy from glucose in the body
Food Sources: Meat, vegetable oil, whole grain cereal

4. Copper
Needed for: Making red blood cells
Food Sources: Organ meats, shellfish, legumes, nuts

5. Fluoride
Needed for: Strong bones and teeth
Food Sources: Water and toothpastes, Seafood

6. Iodine
Needed for: Healthy thyroid function (an organ that helps control your weight!)
Food Sources: Quality salt, Seafood

7. Iron
Needed for: Producing hemoglobin which carries oxygen from lungs to body cells
Food Sources: Red meat, organ meat, egg yolk, legumes, enriched cereals and breads, green leafy vegetables, dried fruits

8. Magnesium
Needed for: development of bones and teeth, transmit nerve impulses, muscle contraction, activates enzymes needed for energy
Food Sources: Whole grains, nuts, legumes, dark green leafy vegetables

9. Manganese
Needed for: Works with enzymes to help with many cell processes
Food Sources: Whole grains, fruits, vegetables, nuts

10. Phosphorus
Needed for: Strong bones and teeth, helps transport fat and break down of carbohydrates
Food Sources: Meat, eggs, poultry, milk products, legumes, nuts

11. Potassium
Needed for: Fluid balance in the body
Food Sources: Legumes, meat, vegetables, bananas, milk, fruit

12. Selenium
Needed for: Antioxidant properties, works with vitamin E
Food Sources: Seafood, meat, whole grains

13. Sodium
Needed for: Fluid balance in the body
Food Sources: Salt

14. Sulphur
Needed for: Hormone development
Food Sources: Protein foods

15. Zinc
Needed for: Activation of enzymes for important functions, production of insulin, making of sperm
Food Sources: Meat, poultry, fish, whole grain cereals and breads, legumes, nuts