Chart of Minerals
A chart of minerals is usually made up of 11 main minerals.
Mineral – Calcium
Calcium helps to regulate your muscles and is very important for your bones. If you do not get enough calcium your body robs your bones of calcium to compensate for the deficiency. If this happens over a long period of time, some people develop osteoporosis. A good source of calcium from fruit can be found in grapefruit, oranges, and blueberries. Calcium can also be obtained from vegetables such as brussel sprouts, celery, and okra. Almonds, hazelnuts, and oats are also good sources of calcium. Calcium is also found in elevated levels of some protein like sardines, milk, and eggs. The daily recommended intake for most adults is 1,000 mg of calcium per day.
Mineral – Copper
Copper plays a major role in the formation of red blood cells. It is also helps with the oxygen in your body. Kiwi, avocado, and pomegranates are good sources of copper for fruit. Lima beans, potatoes, and swiss chard are excellent copper sources if you prefer vegetables. Another source of copper can be found in nuts like cashews, walnuts, and sunflower seeds. Salmon, soybeans, and turkey are proteins that contain cooper. Most experts recommend 1.5 to 3.0 mg of copper a day.
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Mineral – Iodine
The third mineral in the chart of minerals is Iodine. Iodine deficiencies are rare in the United States. Iodine is added to most table salt, which is usually within arms reach at most meals. Iodine promotes growth of teeth, hair, and nails. The sources of iodine in food are totally dependent on where the food was grown or raised. If plants are grown in soil rich in iodine, the fruits and vegetables will naturally contain the iodine absorbs from the soil. Likewise if poultry or beef is fed grains which were grown in iodine rich soil, the meat will absorb the iodine also. The recommended daily intake of iodine is 150 micrograms.
Mineral – Iron
Iron helps to strengthen the immune system. Low iron levels make you feel weak, tired, and lazy. Raisin, figs, and watermelon are great sources of iron in fruit. Vegetables rich in iron include leeks, pumpkin, and bok choy. Nuts such as coconut, oats, and wheat are also good sources of iron. Proteins such as beef, turkey, and cheese can also contain enough iron for most adults. The recommended daily iron intake is 10-15 mg per day.
Mineral – Magnesium
Magnesium helps relax the nerves. In fact, it is often given to children before bedtime to calm them and help them sleep better. Magnesium also is involved in insulin secretion and absorption of calcium and other vitamins. Bananas, dates, and blackberries are excellent sources of magnesium. Vegetables containing magnesium are artichokes, lima beans, and okra. Nuts such as peanuts, pumpkins seeds, and Brazil nuts as well as the protein found in herring, tuna, and goat milk are excellent sources of magnesium. The daily recommended allowance of magnesium is 310-20 mg per day.
Mineral – Manganese
Manganese helps with enzyme reactions, metabolism, and thyroid hormone functions. It is very rare in this day and time to see manganese deficiencies. Fruits containing manganese include avocado, cranberries, and guava. Butternut squash, leeks, and sweet potatoes are also great sources of manganese if you prefer vegetables over fruit. Nuts containing manganese are hazelnut, pecans, and macadamia nuts. Manganese can also be found in proteins such as eggs, perch (fish), and veal. The experts recommend 2-5 mg of manganese per day for adults.
Mineral – Phosphorus
Phosphorus is needed by the body to form bones and teeth. Next to calcium, phosphorus is the second abundant mineral in the human body. Breadfruit, kiwi, and mulberries are excellent sources of phosphorus. Vegetables such as celery, corn, and peas also contain sufficient amounts of the mineral. Nuts and proteins containing phosphorus include cashews, oats, Brazil nuts, cheddar cheese, turkey bacon, and Pollock. The recommended daily allowance of phosphorus is 700 mg for adults.
Mineral – Potassium
Potassium is needed by the body to keep equal balances of water. People often get cramps when their body is lacking in potassium. Bananas are an excellent source of potassium, along with cherries and papayas. Vegetables containing larger amounts of potassium are bamboo shoots, parsnips, and potatoes. Catfish, pork, and ground chicken are great sources of potassium found in protein. Nuts containing potassium are coconut, pistachios, and sunflower seeds. The recommended daily intake of potassium is 2,000 mg per day.
Mineral – Selenium
Selenium is mostly used by the body as an antioxidant. It often works with vitamin E. Bananas, breadfruit, and mango are great sources for selenium as well as asparagus, mushrooms, and peas. Nuts and proteins containing selenium are rye wheat, barley, cashews, eggs, chicken, and anchovies. The recommended daily allowance of selenium is 55-70 micrograms per day.
Mineral – Sodium
Sodium helps to regulate blood pressure and helps with the proper function of the nerves and muscles. Most people in America have excess sodium in the body. Sodium deficiencies are not common in developed countries. Passion fruit, avocados, and anything pickled contain sodium. Broccoli, celery, and fennel contain naturally occurring sodium. Amaranth, coconut, and pumpkin seeds also contain sodium. Sources of sodium in protein include cottage cheese, caviar, and of course hot dogs. The daily recommended sodium intake is 500 mg a day. Most people exceed this level without even knowing it.
Mineral – Zinc
The last mineral contained in the chart of minerals in Zinc. Zinc is actually a metal and is a necessity for the human body. Metabolism, immune system functions, and vision are all helped and maintained with zinc. Zinc deficiencies are often seen as white spots on the fingernails. Raspberries, dates, and avocado are great sources of zinc in fruits. Vegetables with zinc include asparagus, corn, and peas. Proteins and nuts also contain zinc such as beef, lamb, veal, buckwheat, rye, and pignolias. The recommended daily consumption of zinc is 12-15 mg.
The minerals contained in the chart of minerals can not be created by living things, like plants and animals. Yet all living things need these minerals to survive. Minerals in your diet often depend on where you live and what minerals are in your soil used to raise and grow food.