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Natural Sources of Minerals

Posted Wednesday, March 14, 2012

Proteins, carbohydrates, fats and vitamins are not the only beneficial and essential nutrients for  health, our bodies also need a number of minerals to function properly. The following chart describes the function of the key minerals and their natural plant sources. The foods in orange are the best sources. Also check out our newest recipe Pumpkin Seed and Spinach Pesto!

Mineral

Plant Sources

Function in Body

Calcium

Sesame seeds, spinach, turnip greens, mustard greens, collard greens

•aids in formation and maintenance of bones and teeth                                                         •supports the function of nerves and muscles

 

 

 

 

Chromium

Romaine lettuce, onions, tomatoes, whole grains, potatoes

•helps to maintain normal blood sugar              •helps to maintain insulin levels

 

 

 

 

Copper

Sesame seeds, cashews, Crimini mushrooms, turnip greens, blackstrap molasses

•maintains the health of bones and connective tissue                                                                  •aids in the body's utilization of iron               •helps to reduce free radical damage       •supports the thyroid gland

 

 

 

 

Iodine

Sea vegetables, strawberries

•factor in the normal function of the thyroid gland

 

 

 

 

Iron

Curry leaves, lentils, chard, spinach, turmeric, thyme

•factor in red blood cell formation             •supports the health of the immune system

 

 

 

Magnesium

Swiss chard, spinach, pumpkin seeds, black bean, sunflower seed, sesame seed

•factor in energy metabolism                              •factor in tissue formation and bone development •relaxes your nerves and muscles

 

 

 

 

Manganese

Spinach, spelt, brown rice, garbanzo beans, kale, chard, raspberries, pineapple, romaine lettuce, collard greens

•helps the body utilize key nutrients and synthesize fatty acids and cholesterol        •maintains the health of bones                       •helps maintain normal blood sugar           •protects cells from free radical damage   •supports the thyroid gland

 

 

 

Potassium

All fruits and vegetables including chard, Crimini mushrooms, spinach, yams

•supports the function of muscles and nerves      •helps to regulate electrolyte and acid base balance in the body

 

 

 

 

Selenium

 Button mushrooms, shiitake mushrooms

•dietary antioxidant involved in the formation of a protein that defends against oxidative stress    •supports the thyroid gland

 

 

 

Zinc

Mushrooms, spinach, Pumpkin seeds, sesame seeds, spelt

•factor in energy metabolism and tissue formation                                                        •helps maintain normal blood sugar          •supports the immune system                     •supports brain and nerve function