High Minerals Fruits and Veggies

 

Today’s Usage Tip: High Minerals Fruits and Veggies 

Minerals build strong bones, teeth and muscles, make hormones, regulate the heart beat and perform many more tasks in the body. 

Major minerals include calcium, magnesium, phosphorus, potassium, sodium, chloride and sulphur, which the body needs in large amounts. Iron, manganese, copper, iodine, zinc, flouride and selenium are trace minerals that are essential, too, yet only needed in small amounts. Vegetables are a source of these minerals. While some contain more than one kind of mineral, certain minerals can be found in larger amounts than others.

Green, leafy vegetables such as mustard, turnip and collard greens, bok choy, lettuce and spinach contain large amounts of calcium, iron, magnesium, phosphorus, manganese, potassium, copper and fluoride. Broccoli is rich in calcium, potassium and manganese. Eating these vegetables regularly has many benefits. Calcium, magnesium, and phosphorus build strong bones, teeth and muscles, regulate the heart beat and helps make protein and energy for the body. Manganese helps form bones and connective tissue between bones and muscles. Potassium strengthens muscles and the nervous system. It also maintains the balance of water in the body, along with chloride. Iron carries oxygen to the red blood cells copper assists iron with this task. Copper also helps develop cartilage and bone, and helps cells use energy from food that is consumed.

Onions, leeks and garlic are rich in manganese, potassium, selenium and suphur. Selenium is an antioxidant and aids thyroid function. Also an antioxidant, sulphur protects cells and helps make collagen, the protein that structures skin and the reason sulphur is often referred to as the anti-aging mineral. Turnips contain rich amounts of sulphur and flouride, the mineral found in and added to water, that hardens tooth enamel. Carrots provide a good portion of the recommended daily allowance of flouride as well. Beets, potatoes and peas are high in manganese. Sea vegetables such as kelp, wakame and dulse contain iodine, a necessary mineral for production of thyroid hormones.

Beans and peas are the mineral powerhouses of vegetables, packing the largest variety. Although kinds of minerals found in them vary from one type of beans or peas to another, they contain magnesium, phosphorus, potassium, chromium, sulphur, manganese, zinc and copper. Chromium enhances insulin performance and helps metabolize food. Zinc repairs tissue and strenghtens the immune system to fight against infection and disease. Those who eat beans and peas regularly should have strong bones, teeth, muscles and immune system, good heart function, stable fluid, oxygen and blood sugar level.

Minerals support your health by assisting in energy production, maintaining body fluids, cellular health, bone strength and immunity. Minerals that your body requires in varying amounts include calcium, potassium phosphorus, magnesium, sodium, chloride, sulfur, manganese, zinc, copper, iodine, cobalt, selenium and fluoride. You can find a variety of these essential minerals in fruits and vegetables.

Orange and yellow fruits and vegetables include acorn and butternut squash, carrots, cantaloupes, sweet corn, pumpkin, oranges and sweet potatoes. Typically, their color comes from natural plant pigments called carotenoids that offer various health benefits. These healthful foods contain vitamin A and potassium. Sweet potatoes, for example, contain the minerals manganese, potassium, copper and iron. Oranges are sources of potassium and calcium.

Red fruits and vegetables include red peppers, strawberries, radicchio, beets, cranberries, rhubarb, radishes and tomatoes. Their color usually comes from natural plant pigments called lycopene or anthocyanins, which may help reduce the risk of chronic diseases. You'll receive a healthy dose of many phytonutrients, vitamins and minerals from these bright fruits and vegetables. For example, beets contain manganese, potassium, magnesium and iron. A red fruit such as tomato contains potassium, manganese, copper, magnesium, iron and phosphorus.

Green fruits and vegetables include broccoli, kale, arugula, green apples, kiwis, collard greens, spinach, Swiss chard, limes, honeydew melons and romaine lettuce. Their color comes from natural plant pigments called chlorophyll. Green fruits and vegetables offer some of the richest sources of vitamins and minerals including vitamins A, C, and K, folate, iron and calcium. The mineral content of collard greens, for example, consists of manganese, calcium, potassium, magnesium, zinc and iron. Kiwi contains potassium, copper, magnesium and manganese.

Note:

Macro-minerals and trace minerals are the two forms of minerals. Your body requires larger amounts of macro-minerals than trace minerals. Macro-minerals include calcium, magnesium, phosphorus, sodium, potassium, chloride and sulfur. Your body only requires small amounts of trace minerals and these include iron, manganese, copper, cobalt, zinc, iodine, fluoride and selenium.

References

• Nemours; "Minerals"; Gavin, M.D., Mary; 9/09
• Dole Food Co.; "Food Facts"; 2010
• "Prescription for Nutritional Healing"; Balch, M.D., James; Balch, CNC, Phyllis; 2000