Table 3-1.—Table of Mineral Elements in Nutrition

Table 3-1.—Table of Mineral Elements in Nutrition Element Rich Sources Function in the Body IODINE Seafood, water, and plant life in nongoiterous region, sodium io- dine in iodized salt SODIUM Table salt, seafood, animal products and foods processed with sodium POTASSIUM Avocados, bananas, oranges, potatoes, tomatoes, nuts, meat, coffee, tea, milk, and molas- ses MAGNESIUM Nuts, whole grain cereals, leg- umes, and vegetables CALCIUM Milk, yogurt, cheese, some green vegetables, molasses, sardines, and salmon PHOSPHORUS Milk, yogurt, poultry, fish, meats, cheese, nuts, cereals, and legumes IRON Liver, egg yolks, meat, oysters, legumes, whole or fortified grains, dark green vegetables, and dried fruit CHLORINE Table salt, seafoods, and animal products SULPHUR Protein foods COPPER Liver, kidney, nuts, dried leg- umes, some shellfish, and raisins ZINC Meat, liver, eggs, seafood (espe- cially oysters), milk, and whole grain products Assists in normal functioning of the thyroid gland Regulates osmotic pressure, pH balance and heartbeat Regulates osmotic pressure and pH balance (a constituent of all cells) Assists in maintaining mineral balance Assists in blood coagulation. Regulates the heartbeat, aids in regulating mineral metabolism and muscle and nerve response (a constituent of bones and teeth) Aids in metabolizing organic foodstuffs and maintains pH balance (a constituent of bones and teeth) Helps carry oxygen throughout the body (a constituent of hemoglobin, blood, and tissue) Regulates osmotic pressure (a con- stituent of gastric acid) Promotes hair and nail formation and growth (a constituent of all body tissue) Aids in the use of iron in hemo- globin synthesis Regulates growth, taste acuity, and appetite (a constituent of enzymes) 3-3