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
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