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Minerals -- Your Body Needs Them

Your body won't work without minerals. Minerals are best when you get them directly from food as part of your meal.

Eat fruits and vegetables every day.

Here are some of the minerals your body needs:

Calcium

Found in milk, leafy green vegetables, and fish with bones like salmon and canned sardines. Your body needs lots of it. It helps regulate your heartbeat and move your muscles and is the main material in your bones and teeth.

Chromium

Comes from beans, cheese, whole grains, peas, and meat. It helps your body use glucose.

Copper

Found in beans, raisins, chocolate, nuts, meat, and shellfish. It helps produce chemicals in the lungs, and helps form red blood cells.

Fluorine

Comes from gelatin desserts, fish, tea, and fluoridated water. It helps make bones and teeth stronger.

Iodine

Found in iodized salt, seaweed, seafood, and dairy products. It helps keep your skin, hair, and nails healthy, and helps keep your thyroid gland working.

Iron

Comes from beans, nuts, dried fruits, green vegetables, egg yolks, and peas. It is used in making enzymes and protein and helps the blood carry oxygen.

Magnesium

Found in apricots, bananas, soybeans, nuts, leafy green vegetables, and whole grains. It helps your heart beat, your muscles work, and your bones grow.

Manganese

Comes from cocoa, egg yolks, nuts, whole grains, vegetables, and fruits. It helps cells function and bones grow.

Molybdenum

(muh-LIB-duhnum) Found in dark green vegetables, peas, grains, and beans. It helps cells to function.

Phosphorus

Comes from peas, peanuts, dried fruits, bananas, oranges, beans, potatoes, yogurt, and meat. It helps balance your body water, carry nutrients to cells, keep your heartbeat regular, and move your muscles.

Selenium

Comes from egg yolks, chicken, garlic, grains, tomatoes, fish, shellfish, and red meat. With vitamin E, it helps prevent damage to cells.

Sodium

Found in salt from canned products and processed foods. It helps balance water in your body's tissues and blood.

Zinc

Comes from whole wheat, poultry, eggs, beef, and shellfish. It helps wounds heal and helps your senses of taste and smell.

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