minerals

Question 1

Calcium

Answer 1

-structure of bones and teeth, 1% in blood used for electrical conduction of nerve impulses in heart, and muscle contraction
-Best sources are *dairy products (milk, cheese, cottage cheese, and yogurt), sardines, salmon, spinach, okra, broccoli, beans, almonds, oatmeal, and calcium-fortified juice

Question 2

Copper

Answer 2

• formation of red blood cells and bones, protect cells from damage, iron metabolism
  -Whole grains, mushrooms, beans, nuts, and oysters

Question 3

fluoride

Answer 3

-Promotes healthy bones and teeth *Fluoridated drinking water, tea, coffee, and fish from salt water

Question 4

magnesium

Answer 4

-Supports muscle contraction and nerve conduction, electrical conduction of heart, and energy production
-Spinach, seafood, bran cereal, legumes, dairy products, and nuts and seeds

Question 5

Potassium

Answer 5

Needed for proper nerve conduction, especially the heart and muscles, helps to maintain healthy BP level
-Bananas, cantaloupe, tomato sauce and puree, white and sweet potatoes, tuna, cod, skim milk, peas, and beans

Question 6

sodium

Answer 6

-Regulates body compartment fluid levels, acid-base balance; needed for proper nerve conduction and muscle contraction -Salt, celery, beets, dairy products, pork, beef, and *processed foods (Americans’ primary source)

Question 7

Iron

Answer 7

-Essential component of protein/hemoglobin that transports oxygen in the blood; serves as a component of enzymes
-Red meats, fish, poultry, whole grains, molasses, dried fruits, lentils, and beans

Question 8

zinc

Answer 8

-Necessary for proper growth, supports immune system, serves as a component of over 50 enzymes, essential in wound healing, helps maintain senses of smell and taste
-Pork, red meat, lamb, poultry, whole grains, yeast, fortified breakfast cereal, beans, and nuts