Mineral list with benefits and food sources
Baby Boomer Fitness

Minerals

Below is a list of minerals with their health benefits and the food sources from which they are obtained.

Boron | Chromium | Copper | Germanium | Iron | Magnesium | Manganese | Molybdenum
Phosphorus | Potassium | Selenium | Silicon | Sulfur | Vanadium | Zinc

At Home Exercise Handbook
At home Exercises for the biceps, triceps, shoulders, chest,
stomach, lower abs, upper back, lower back, hips, buttocks,
thighs, calves, and complete cardiovascular workouts.

Macrominerals

Macrominerals, the most important, are minerals your body requires in your diet in abundance for your health. .

Trace Minerals

Trace minerals are minerals your body needs only in small amounts each day. They are important for many biological processes for your health.

Boron - Trace mineral

BENEFITS: Builds strong healthy bones and muscles, helps to prevent bone loss. Aids in improving the thinking function.

FOOD SOURCES:Leafy greens, legumes, apples, carrots, grapes, nuts, pears, whole grains.

Calcium - Macromineral

BENEFITS: Abundant in the body, supports strong bones,, teeth and gums. Required for transmission of nerve signals for proper muscle contraction, to include vascular contraction for a normal heartbeat (helping prevent cardiovascular disease). Aids in blood clotting and lowers cholesterol.

FOOD SOURCES: Milk, yogurt, cheese, fermented soy products, oats, corn tortillas, fortified grains, brewer's yeast, blackstrap molasses, dried figs, apricots, prunes, almonds, brazil nuts, sesame seeds, salmon, sardines, green leafy vegetables, spinach. broccoli, kale, asparagus, cabbage, kelp and watercress.

Chromium - Trace mineral

BENEFITS: Facilitates stable blood sugar and cholesterol levels. Helpful in maintaining a healthy weight, and use in weight loss. Important for diabetics for glucose metabolism. Assists glucose into your cells for your energy needs.

FOOD SOURCES: brewer's yeast, brown rice, cheese, meat, whole grains, potatoes with the skins, dried beans, broccoli and vegetables.

Copper - Trace mineral

BENEFITS: Metabolizes iron, and produces hemoglobin which transports oxygen and works with iron to make red blood cells. Required for healthy nerves and joints, skin and hair. Has antioxidant properties. trace mineral

FOOD SOURCES: Liver, lamb chops, oysters, salmon, pinto beans, lentils, fermented soy products, barley, beets, mixed nuts, pecans, radishes, raisin, cherries, cocoa, legumes, whole grains, seeds, peas, artichokes, avocados, radishes, garlic, mushrooms, potato, tomato, banana, prune and leafy vegetables.

Germanium - Trace mineral

BENEFITS: Helps in healthy functioning of the immune system and aids the body in detoxify toxins. Helps to fight pain and aid in wound healing.

FOOD SOURCES: wheat, bran, legumes, vegetables, tomato juice, broccoli, celery, garlic, onions, shitake mushrooms, rhubarb, sauerkraut, aloe vera, comfrey, chlorella, ginseng, suma and milk.

Iodine - Trace mineral

BENEFITS: Produces thyroid hormones controlling the metabolic rate, body temperature and normal thyroid function.

FOOD SOURCES: Seafood, kelp, Iodized salt, dairy products and vegetables grown in iodine-rich soil.

Iron - Trace mineral

BENEFITS: Produces hemoglobin and myoglobin which transport oxygen to every red blood cell and to the muscles. Rebuilds red blood cells, important for energy, a deficiency may cause anemia.

FOOD SOURCES: Beef, liver, eggs, oysters, fish, poultry, green leafy vegetable, broccoli, whole grains, wheat germ and bran, kidney beans, prunes, raisins, sunflower seeds, pumpkin seeds, cashews, peanuts, baked potato with skin and molasses.

Magnesium - Macromineral

BENEFITS: Anti-stress mineral relaxes the muscles and helps with heart rhythm, normal blood pressure and nerve function. Promotes protein synthesis, energy production and bone strength. Aids in a healthy immune system.

FOOD SOURCES: Green vegetables, legumes, nuts, seeds, whole grains and seafood

Manganese - Trace mineral

BENEFITS: Important for building healthy bones and the metabolism of enzymes in the cells. Regulates blood sugar levels and aids in protein and amino acid digestion and utilization. An antioxidant and aids in a healthy immune system

FOOD SOURCES: Nut seeds, almonds, hazelnuts, whole wheat and grains, brown rice, oats, figs, strawberries, blackberries, raspberries, grapes, pineapple, kiwi, garlic, beet root, peas, green beans, green vegetables, lettuce, spinach, watercress, mustard greens, cloves, turmeric, leeks, cucumber, carrots, peppermint, coconuts, molasses and bananas

Molybdenum - Trace mineral

BENEFITS: Production of a number of enzymes. Is an antioxidant, but most of its specific functions and interactions in the body are not well understood. Aids in metabolizing carbohydrates, production of uric acid and normal cell function.

FOOD SOURCES: Legumes, peas, whole grains, nuts, beans, dark green leafy vegetables and beef liver.

Phosphorus - Macromineral

BENEFITS: Abundant in every cell of the body is the main structural competent of bones & teeth. Central in the production of cell energy & growth. Helps synthesize protein for growth, maintenance, and repair.

FOOD SOURCES: Meats, fish, poultry, eggs, dairy products, dried fruit, garlic, legumes, nuts, seeds and whole grains

Potassium - Macromineral

BENEFITS: Plays a key role maintaining fluid balance and interacts with sodium, controlling blood pressure, and the proper function of your cells. An electrolyte which conducts electricity in the body and the utilization of energy and proper muscle contraction.

FOOD SOURCES: Salmon, tuna, cod, bananas, potatoes, tomatoes, tomato juice, lima beans, avocados, citrus fruits, almonds, vegetables, leafy greens, whole grains, garlic, meat and dairy products.

Selenium - Trace mineral

BENEFITS: A significant antioxidant and cancer prevention mineral. Works with vitamin E to prevent free radical damage.

FOOD SOURCES: Brewer's yeast, wheat germ, brown rice, whole grains, brazil nuts, broccoli, garlic, onions, salmon, seafood, tuna, chicken and organ meats

Silicon (Silica) - Macromineral

BENEFITS: important to bone, collagen, and connective tissues formation. Giving strength to body tissues, hair, nails, tendons, cartilage, arteries and skin

FOOD SOURCES: Alfalfa, beets, lettuce, cucumbers, onions, bell peppers, soybeans, leafy green vegetables, in the herbs horsetail, oatstraw comfrey, and nettles, and the hulls of whole wheat, oats, and brown rice.

Sulfur - Macromineral

BENEFITS: Aids the body in collagen formation, resisting bacteria, cleanses the blood and protects the protoplasm of cells. The health of hair, skin, and nails.

FOOD SOURCES: Fish, poultry, meat, milk, eggs, legumes, brussels sprouts, cabbage, garlic, onions, turnips, kale, dried beans and wheat germ.

Vanadium - Trace mineral

BENEFITS: Involved in blood sugar metabolism, cardiovascular function and the reduction of cholesterol synthesis.

FOOD SOURCES: whole grains, carrots, cabbage, dill weed, mushrooms, olives, radishes, snap beans, parsley, black pepper, fish and shellfish.

Zinc - Trace mineral

BENEFITS: Aids the immune system to fight off damage from free radicals, infections, colds, and the flu. Supports good prostate and reproductive health.

FOOD SOURCES: Oysters, shell fish, sardines, kelp, meats, liver, lamb, chicken, eggs, whole grains, brown rice, oatmeal, bran flakes, brewer's yeast, pumpkin, squash and sunflower seeds, pecans, cashews, mushrooms, legumes, soybeans, and lima beans.

At Home Exercise Handbook
At home Exercises for the biceps, triceps, shoulders, chest,
stomach, lower abs, upper back, lower back, hips, buttocks,
thighs, calves, and complete cardiovascular workouts.

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