Bio Chemistry

BIOCHEMISTRY 3(2+1)

Lesson 30 : The Role of Vitamins & Minerals in Metabolism

Role of Minerals in Metabolism

Mineral	What the mineral does	Significant food sources
Sodium	Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions	salt, soy sauce, bread, milk, meats
Chloride	Maintains fluid and electrolyte balance, aids in digestion	salt, soy sauce, milk, eggs, meats
Potassium	Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission	potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium	Formation of bones and teeth, supports blood clotting	milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Phosphorus	Formation of cells, bones and teeth, maintains acid-base balance	all animal foods (meats, fish, poultry, eggs, milk)
Magnesium	Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity; cofactor for many enzymatic reactions.	spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut
Iron	Part of the protein hemoglobin (carries oxygen throughout body's cells), and certain metallo enzymes.	artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Zinc	A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus	spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Selenium	Antioxidant. Works with vitamin E to protect body from oxidation	seafood, meats and grains
Iodine	Component of thyroid hormones that help regulate growth, development and metabolic rate	salt, seafood, bread, milk, cheese
Copper	Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes	meats, water
Manganese	Facilitates many cell processes	widespread in foods
Fluoride	Involved in the formation of bones and teeth, helps to make teeth resistant to decay	fluoridated drinking water, tea, seafood
Chromium	Associated with insulin and is required for the release of energy from glucose	vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Molybdenum	Facilitates many cell processes	legumes, organ meats