MINERALS
What areminerals?
Minerals are nutrients that occur in small quantities in food and drinks. They are important for good health and normal growth and development. Minerals that the body only requires in small amounts are called trace elements.
Which minerals exist?
Which minerals exist?The minerals that your body needs are calcium, magnesium, phosphorus, potassium, and sodium. The trace elements include iron, iodine, copper, zinc, selenium, manganese, molybdenum, chromium, and fluoride. There are also trace elements that your body does not need, and most of them are even toxic. The trace elements that your body does not need are: arsenic, boron, cobalt, lithium, lead, nickel, silicon, tin, and vanadium.
| Overview of minerals and trace elementes (from Voedingscentrum) | ||
| Kind | Functions | Present in |
| Minerals | ||
| Calcium | · Formation and maintenance of bones and teeth
· Proper functioning of nerves and muscles |
· Milk and dairy products · Green vegetables
|
| Magnesium | · Formation of bones and muscles
· Transmission of nerve impulses |
· Whole grain products and bread · Milk and dairy products · Nuts, vegetables, meat |
| Phosphorus | · Bone strength in conjunction with calcium
· Energy metabolism |
Almost all foods, especially in: · Milk and dairy products, fish, meat, whole grain products and legumes |
| Potassium | · Regulating fluid balance along with sodium and chloride |
Almost all foods, especially in: · Vegetables, fruits and patatoes · Meat, fish, nuts · Milk and dairy products · Bread |
| Sodium |
· Regulating fluid balance along with potassium and chloride · Regulating blood pressure · Proper functioning of muscle cells and nerve cells |
All products containing added salt: · Ready-to-eat products · Bread · Cheese · Processed meat |
| Chloride | · Regulating fluid balance along with potassium and sodium |
All products containing added salt: · Ready-to-eat products · Bread · Cheese · Processed meat |
| Trace elements | ||
| Iron |
· Formation of hemoglobin · Production of energy by body cells · Normal functioning of the immune system |
Heme iron · Meat Non-heme iron · Bread and whole grain products · Green leafy vegetables · Egg |
| Iodine | · Production of thyroid hormone |
· Bread · Sea food · Egg · Milk and dairy products · Seaweed |
| Copper | · Formation of connective tissue and bones
· Proper functioning of the immune system |
· Vegetables and fruit · Meat · Bread and whole grain products |
| Zinc | · Protein synthesis
· Tissue growth and development · Proper functioning of the immune system |
Various foods, especially in: · Meat · Cheese · Grain products · Nuts · Shellfish |
| Selenium | · Protects cells from damage
· Important for proper functioning of the thyroid |
Many foods, especially in: · Fish · Certain types of nuts · Meat · Whole grain products · Dairy |
| Manganese | · Involved in energy metabolism
· Maintenance of strong bones |
· Bread and whole grain products · Nuts and legumes · Vegetables and fruit |
| Molybdenum | · Necessary for metabolism |
Many foods, especially in: · Bread and whole grain products · Legumes · Nuts |
| Chromium | · Helps maintain normal blood sugar levels
· Involved in energy metabolism |
· Vegetables and fruit · Whole grain products |
| Fluoride | · Protects agains tooth decay | · Added to toothpaste |
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Sources
- Voedingscentrum: Mineralen. Available athttps://www.voedingscentrum.nl/encyclopedie/mineralen.aspx