Minerals

Front 1

calcium

Back 1

classification: macromolecules/major minerals

function: structural function-bone formation; physiological function-muscle contraction; blood clotting, nerve transmission

excellent dietary sources: firm tofu, milk and milk products: yogurt & cheese, fish with bones

Front 2

phosphorus

Back 2

classification: macromolecules/major minerals

function: energy metabolism reactions

excellent dietary sources: widely spread in the diet, meat, poultry, fish, milk

Front 3

magnesium

Back 3

classification: macrominerals/major minerals

function: transmission of nerve impulses from nerves to muscles

excellent dietary sources: found mainly in plant foods; whole seeds, such as nuts, legumes, whole grains

Front 4

sulfur

Back 4

classification: macrominerals/major minerals

function: acid-base balance, protect cells from oxidative damage

excellent dietary sources:
foods high in protein; food preserbatives such as sulfur dioxide & sulfites

Front 5

sodium

Back 5

classifications: macromolecules/major minerals (electrolyte)

function: osmotic equilibrium, extracellular fluid volume

excellent dietary sources: table salt or sodium (NaCl), processed foods such as canned soups, pickles, lunch meats, hot dogs, and soy sauce, baking soda

Front 6

potassium

Back 6

classification: macrominerals/major minerals (electrolyte)

function: osmotic equilibrium, transmission of nerve impulses that control muscle contraction

excellent dietary sources: most fresh fruits & veggies, potatoes, tomatoes, oranges, cantoloupe, bannanas

Front 7

chloride

Back 7

classification: macrominerals/major minerals (electrolyte)

function: osmotic equalibrium, electrolyte balance, protein digestion

excellent dietary sources: table salt, many processed foods, many salt subsitutes

Front 8

iron

Back 8

classification: trace mineral

function; synthesis of hemoglobin & myoglobin which transport oxygen

excellent dietary sources: clams, oysters,liver, other organ meats, beef, dark meat or turkey, venison, tofu

good dietary soucres: dark chicken meat, legumes, dark leafy greens, dried fruit, prune juice, whole and enriched grains

Front 9

zinc

Back 9

classification: trace mineral

cofactor for enzymes
--->protein metabolism & genetic material

excellent dietary sources: oysters, wheat germ, beef, liver

Front 10

copper

Back 10

classification: trace mineral

function: proper use of iron, synthesis of connective tissue

excellent dietary sources:liver, shellfish, whole grains

Front 11

iodine

Back 11

classification: trace mineral

function: synthesis of throid hormones, involved in regulating metabolism

excellent dietary sources: iodized salt, salt water fish, seaweed

Front 12

flouride

Back 12

classication: trace mineral

function: reduction of tooth decay

excellent dietary sources: fluoridated water, fish bones of fish raised in water high in fluoride

Front 13

manganese

Back 13

classication: trace mineral

function: normal brain function, synthesis of collagen

excellent dietary sources: wheat bran, whole grains, nuts

Front 14

selenoim

Back 14

classification: trace mineral

function: antioxidant, protects cells from oxidative damage

excellent dietary sources: grains, meat, poultry, fish, milk and milk products

Front 15

chromium

Back 15

classification: trace mineral

function: normal use of blood lipids & glucose, functioning of insulin

excellent dietary sources: American cheese, asparagus, liver

Front 16

molybdenum

Back 16

classification: trace mineral

function: formation of uric acid

excellent dietary sources: legumes, whole grains, wheat germ