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In nutrition, minerals are inorganic substances that are essential for the health of living organisms.  The may be divided into two groups, Macrominerals needed in relatively large amounts and Trace minerals or elements, needed in small  amounts.  Calcium, Sodium, Magnesium and Potassium are examples of macrominerals.  Iodine, Iron, Zinc, Copper and Maganese are examples of minerals needed in small or trace amounts.

Minerals are important in numerous bodily processes. Here are a few examples:

Calcium for healthy bones and teeth;
Sodium for regulating water balance and maintaining blood pressure;
Iodine for the thyroid gland and healthy skin, hair and nails;
Iron for hemoglobin in the blood;
Zinc for would healing, taste and smell acuity.

Some Examples of Nutritional Sources of Minerals:

CALCIUM - Milk and Milk products, Dark Green Leafy Vegetables, Shellfish.
MAGNESIUM - Cocoa and Chocolate; Dark Green Vegetables (Most); Dry Beans, Peas, and Lentils; Fish; Nuts and Seeds; Peanuts and Peanut Butter; Whole Grains.
PHOSPHORUS - Dry Beans, Peas, and Lentils; Eggs; Fish; Meat; Milk and Milk Products; Nuts and Seeds; Poultry; Whole Grains.
ZINC - Dry Beans, Peas, and Lentils; Meat; Poultry; Seeds; Shellfish; Whole-Grain and Fortified Cereals.



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