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Mineral
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Functions
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Sources
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Calcium
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Maintains strong bones and healthy teeth. Helps the body to metabolize iron. Helps in regular heart beat.
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Milk, cheese, yoghurt, soya beans, sardines, dried beans, groundnuts and sunflower seeds, ragi, sesame seed.
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Chlorine
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Helps keep the body supple.
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Table salt
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Copper
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Keeps up body energy by aiding iron absorption.
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Dried beans and peas, whole wheat, prunes, calf and beef liver, most sea food, egg.
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Fluorine
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Strengthens bones
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Fluoride in drinking water, sea food.
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Iron
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Hb formation Promotes resistance to disease, prevents fatigue, prevents anemia.
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Red meat, liver and other glandular organs, egg yolk, nuts and dried fruits like dates, figs, etc .and leafy vegetables like spinach etc.
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Magnesium
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Promotes a healthy cardio-vascular system.
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Figs, grape fruit, corn, almonds, nuts, apples, dark green leafy vegetables.
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Manganese
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Helps prevent fatigue. Aids in muscle reflexes.
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Leafy vegetables, peas, beetroot, egg yolk, whole grain cereals and nuts.
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Phosphorous
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Helps the body to repair itself.
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Fish, poultry, whole grains, egg, nuts and oil seeds.
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Potassium
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Assists in reducing blood pressure.
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Oranges, lemons, grape fruit, green leafy vegetables, bananas, potatoes and sunflower seeds.
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Selenium
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Helps the tissues to retain its elasticity.
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Wheat germ, bran, tuna fish, onions, tomatoes, broccoli.
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Sodium
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Helps the body muscles to function.
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Kitchen salt, shellfish, carrot and green leafy vegetables.
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Zinc
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Contractility of muscles.
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Brewer’s yeast, pumpkin seeds, eggs, lamb meat, soya beans, cereals, pulses, fish, vegetables.
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Participants