Minerals

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Minerals
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Minerals

• Essential for good health
• Most minerals become a part of the body (bones,
  teeth) while others are used to make substances
  that the body needs

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Types of Minerals

• Macro minerals
• Needed in large amounts (calcium, phosphorus and
  magnesium)
• Electrolytes
• Work together to help maintain the bodys fluid
  balance (potassium, sodium, and chloride)
• Trace Minerals
• Needed in small amounts (iron, copper, zinc,
  iodine and selenium)

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Meeting Mineral Needs

• Eat a wide variety of healthful food and pay
  attention to whether you are getting enough
  calcium and iron in your diet

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Calcium

• Role
• Builds and maintains strong bones and teeth. May
  help prevent high blood pressure and certain
  types of cancer.
• Food Sources
• Milk, yogurt, cheese, salmon and sardines with
  bones, spinach, collard greens and almonds

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Why is calcium important?

• A lack of calcium can lead to osteoporosis
• Osteoporosis is a condition in which bones lose
  their minerals and become weak and fragile
• Posture may become stooped and bones can break
  easily
• Most common in women 25 of women over 65 have
  osteoporosis

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To Build Strong Bones

• Eat plenty of calcium-rich foods
• Follow the basic guidelines for healthy eating
• Exercise regularly
• Avoid smoking, alcohol and excess caffeine

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Iron

• Role
• Part of the blood cell that carries oxygen to the
  cells. Increases resistance to infection. Helps
  the body turn food into energy.
• Food Sources
• Liver, beef, pork, oysters, dried beans and peas,
  spinach, molasses and enriched cereals
• Cooking in iron utensils is also a good source of
  iron

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Iron

• If you dont get enough iron, the blood may not
  be able to carry enough oxygen to cells. This is
  known as iron deficiency anemia
• People with anemia often tire, are weak, short of
  breath and pale

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Potassium

• Role
• Helps the body maintain normal blood pressure
• Food Sources
• Vegetables, milk, yogurt, meat, poultry, meat,
  fish and fruits

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