Major Minerals Flashcards
Calcium
benefits
Helps build bones and maintain bone strength
Helps prevent osteoporosis
Helps regulate blood clotting
Nerve activity and other body processes
Needed for muscle contractions including the heart
Calcium
Sources
Milk products
Canned fish with edible bones
Legumes and peas
Lentils
Dark green leafy vegetables (broccoli, spinash, turnip greens)
Tofu made with calcium sulfate, calcium fortified orange juice, and soy milk
Magnesium
benefits
Helps build bones and make proteins
Helps nerves and muscles work normally
Magnesium sourceso
Whole grain products, Green leafy vegetables and peas, Nuts and seeds.
Selenium
Benefits
Helps your heart work properly
Works as an antioxidant
Selenium
Sources
Whole grain breads and cereals, Vegetables (amount varies with content in soil), meat, organ meats, fish, shellfish
Fluoride
Benefits
Helps strengthen teeth and prevent cavities
Fluoride
Sources
In many communities, small amounts are adde to the water supply to help improve dental health
Sodium
Benefits
Helps maintain the fluid balance in your body
Helps with muscle and nerve action
Helps regulate blood pressure
Sodium
Sources
Table salt, processed foods
Chloride
benefits
Helps maintain the fluid balance in the body
Helps transmit nerve signals
Chloride
Sources
Table salt
Potassium
Benefits
Helps maintain the fluid balance in the body
Helps maintain the heartbeat
Helps with muscle and nerve action
Helps maintain normal blood pressure
Potassium
Sources
Fruits-bananas and oranges, vegetables, meat, poultry, legumes and peas, milk products
