Minerals are inorganic compounds that serve various functions in the body. They are classified into two categories: macro-minerals and trace minerals.
- Macro-Minerals: These are required in larger amounts and include:
- Calcium: Vital for bone and teeth health, muscle function, and blood clotting. Found in dairy products, leafy greens, and fortified foods.
- Magnesium: Important for muscle and nerve function, blood glucose control, and bone health. Found in nuts, seeds, and leafy greens.
- Sodium and Potassium: Essential for maintaining fluid balance and nerve function. Commonly found in table salt (sodium) and fruits/vegetables (potassium).
- Phosphorus: Crucial for bone health and energy metabolism. Abundant in dairy products and meat.
- Trace Minerals: These are required in smaller quantities and include:
- Iron: Essential for oxygen transport in the blood. Found in red meat, poultry, and fortified cereals.
- Zinc: Important for immune function, wound healing, and DNA synthesis. Found in meat, nuts, and beans.
- Copper: Necessary for the formation of red blood cells and collagen. Found in liver, seafood, and whole grains.
- Selenium: Acts as an antioxidant and supports thyroid function. Found in nuts, seafood, and grains.