Nutrition info.

Minerals, minerals and more minerals!

Often when I share one of my recipes I mention the certain minerals it is high in, so here is a summary of what all the minerals do in the body and where you can find them! If you want more info. on vitamins check out my ‘Vitamins, vitamins and more vitamins’ post.


  • Calcium is found mostly in dairy products but also green leafy vegetables and is crucial for healthy bone.
  • Phosphorus is the mineral that has the most functions within the body, including bone and teeth structure maintenance as well as being a component of DNA and the bodies energy compound ATP.
  • Potassium is found in high concentrations in banana, however potatoes actually contain 1.5 times more when comparing the same weight of each! This mineral is crucial for the water and acid-base balance within the body, as well as blood gas transport, cardiac function, and skeletal muscle contraction.
  • Sodium & Chlorine are found in salt and are crucial for the water and acid-base balance within the body as well as correct functioning of your nervous system. Chlorine is required to form the acid (HCl) found in the stomach that helps digest our food as well as kill any harmful microorganism that we ingest.
  • Sulfur forms part of the B vitamin thiamin and biotin, as well as being found in haemoglobin and insulin. It can be found in most plant and animal based foods.
  • Magnesium can be found in dark leafy greens, dried fruit, avocados, dark chocolate…and makes up 1% of bones & teeth as well as being involved in muscle contraction and metabolism.
  • Iron is present in red meat, beans, as well as leafy greens, and it is crucial for oxygen transport in the blood as it forms part of haemoglobin, which is found in red blood cells.
  • Zinc is needed for the production and storage of hormones, as well being required for cell replication and differentiation. Poultry, red meat, beans and cereals are all great sources.
  • Copper is found in nuts, cereals and meat and is needed for elastin and collagen formation which are found in the skin.
  • Molybdenum is one you may not have come across before but our bodies do need it! It can be found in nuts, vegetables and cereals and is required for many of the bodies metabolic reactions.
  • Selenium is found in nuts, fish, mushrooms and eggs. Did you know one brazil nut contain your entire recommended daily intake of selenium! This mineral is a powerful antioxidant.
  • Iodine is found in high concentrations in seaweed as well as cranberries, and is crucial for the functioning of your thyroid hormones which regulate the bodies metabolism.
  • Manganese is highly prevalent in nuts and cereal. It is needed for glucose production as well as insulin synthesis, hence its involved in blood sugar level maintenance. Manganese is also required for bone formation.
  • Cobalt is an essential component of vitamin B12 (see my vitamin summary post), and can be found in nuts and cereals.
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One thought on “Minerals, minerals and more minerals!

  1. Pingback: Vitamins, vitamins and more vitamins! | foodeliciouslyfit

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