Minerals Although most minerals take up only about 3-4% of our weight,we cannot survive without them.Exactly how many minerals work,or how much of each is needed,is still a subject of controversy.Some such as potassium,are needed in fairly large amounts,while others,such as iodine,are needed in such tiny doses that they are known as 'trae elements".
  Action Sources
Calcium helps blood-clotting and muscle function,regulates heartbeat and is needed for growth and maintenance of strong bones and teeth;it is especially important in women to prevent osteoporosis after the menopause cabbage and other green leafy vegetables,milk and diary products(including low-fat),eggs,canned sardines and other bony fish
Chloride regulates fluid and circulation of ions in the bloodstream,and helps formation of stomach acid salt
Chromium regulates blood sugar and cholesterol cheese,egg yolks,red meat,liver,wholegrain cereals,seafood
Copper builds bones and connective tissue and helps iron absorption mushrooms,offal,shellfish,nuts,seeds
Fluoride protects againts tooth decay tea,tap water,toothpaste
Iodine vital for hormone secretion by tyroid gland seafood,iodized table salt,seaweed
Iron carries oxygen to blood cells shellfish,liver,red meat,dried fruit,pulses,wholemeal bread,fortified cereals,dark green leafy vegetables
Magnesium helps bones growth and nerve and muscle function apricots,bananas,soya beans,wheatbran,wholegrains,seeds, almonds,cashew nuts,raw green,leafy vegetabls,low-fat milk,yogurt
Manganese used for bone growth and cell function;works as an antioxidant fruit,nuts,wholegrains,pulses,vegetables,tea,egg yolks
Molybdenum needede for DNA production pulses,wholegrains,offal,yeast,green leafy vegetables
Phosphorus used for energy metabolism,nutrient absorption,healthy bones and teeth seafood,white fish,meat poultry,egg yolks,milk,beans,nuts,dried peas
Potassium regulates heartbeats,fluid and circulation of ions in the bloodstream,helps muscle contraction,transfer nutrients to cells and aids nerve function dried peas and beans,dried fruits,citrus fruit,bananas,avacados,peanut buttuer,potatoes
Selenium works with vitamin E as an antioxidant and helps sexual development brazil nuts,wholegrains,cereals,wholemeal bread,muesli offal,red meat,poultry,white fish,tuna,shellfish,dairy food,egg yolks,lentils,avocados,garlic,tomatoes
Sodium helps regulates fluid balance(with potassium),and aids nerve and muscle function anchovies,salt,yeast extract,ham,bacon
Sulphur helps produces protein animal and vegetables protein
Zinc vital for normal growth and sexual development,used for immune function and enzyme ction,and works as an antioxidant peanuts,sunflower seeds,liver,red meat.poultry,eggs,cheese,seafood,oysters