Transcript Minerals - CulinaryNutrition

Major Minerals
 Calcium
Builds and maintains bones
 Helps prevent osteoporosis
 Helps regulate blood clotting and nerve
activity
 Needed for muscle contraction, including the
heart
Food sources: Dairy products, dry beans, peas,
lentils, dark leafy vegetables

 Phosphorus

Works with calcium to build and maintain
bones and teeth
Food Sources: Meat, poultry, fish, eggs, nuts ,
dairy products, grain products
Trace Elements
Minerals needed in small amounts
 Iron
Helps carry oxygen in the blood,
essential for making hemoglobin
Helps your cells use oxygen
Helps prevent anemia
Food sources: Meat, eggs, dark green, leafy
vegetables, dry beans and peas, enriched
or whole grain products, dried fruits
 Magnesium


Helps build bones
Helps nerves and muscles work normally
Food sources: Whole grain, green vegetables,
nuts and seeds.
Iodine
 Responsible
for your body’s use of energy
 Prevents goiter
Food sources: Saltwater fish, iodized
salt Needed for a healthy thyroid gland
Copper
 Helps
make red blood cells
 Helps keep your bones, blood vessels, and
nerves healthy
 Helps your heart work properly
Food sources: Whole grain products,
seafood, organ meats, dry beans and peas,
nuts and seeds
Fluoride
 Helps
strength teeth and prevent
cavities
 Food sources: In many communities,
small amounts are added to the water
to help improve dental health.
 Too much causes teeth to discolor
Electrolytes

Sodium
 Chloride
 Potassium
Helps maintain fluid balance in the body.
Helps maintain heartbeat.
Helps with nerve activity.
Helps maintain normal blood pressure.
Food sources: Table salt, processed food, fruits
like bananas and oranges, dairy products.
When you have too little
(deficiency) in your diet….
Calcium
Stunts growth in children, bone loss (osteoporosis)
in adults
 Phosphorus
Weight loss, retarded growth, general weakness
 Magnesium
Weakness, growth failure in children, confusion
 Chloride
Muscle cramp, loss of appetite, growth failure in
children
 Potassium
Muscle weakness, fatigue, confusion, irregular
heartbeat
 Sodium
Muscle cramps, weakness, loss of appetite
