| Mineral. |
Rich Food Sources. |
Important Body Function. |
| Calcium. |
Milk, cheese, yoghurt, green leafy vegetables
& dried figs. |
Formation of bones and teeth; heart function. |
| Copper. |
Nuts, seeds, whole grains & dried fruits. |
Helps produce hemoglobin. |
| Iodine. |
Iodized salt, milk & milk products. |
Proper working of thyroid gland. |
| Iron. |
Leafy green vegetables, beans, whole grains,
nuts, seeds & raisins. |
Essential component of hemoglobin, deficiency
causes anemia. |
| Magnesium. |
Dairy products, vegetables & whole grains. |
Activates energy supplying enzymes. |
| Manganese. |
Whole grains, wheat germ & Vegetables. |
Involved in bone structure and nervous system
activity. |
| Phosphorus. |
Milk, cheese, yoghurt, grains & beans. |
Formation of bones, regulates many body
functions. |
| Potassium. |
Oranges, bananas, dried fruits, vegetables
& milk |
Balances water levels in cells. |
| Selenium. |
Barley, unpolished rice, cashew nuts &
peanuts. |
Functions as an anti-oxidant. |
| Sodium. |
Most foods especially table salt, pickles,
processed & canned foods. |
Regulates fluids in body, thus influence blood
pressure; essential to nerve function and energy production. |
| Zinc. |
Seeds, nuts, dairy products & whole
grains. |
Promotes growth of tissues, prevents anaemia. |
