Mineral:	appears in the following food:	Function in the body:
Calcium	Milk (products), cheese, whole grain products, brown bread, vegetables, legumes	· structure of the bones · coagulation · muscle contraction
Phosphorus	Milk (products), cheese, bread, vegetables, potatoes, legumes, meat, fish	· structure of the bones · required for releasing energy in cells
Magnesium	Whole grain products, vegetables, cheese, milk (products)	· Important component of skeletal and dental · Contributes to nerve impulses · muscle contraction
Sodium	Salt, bakery bread, milk and milk products, cheese, ready meals, snacks, meats and sausages, drinking water	· Regulates fluid balance · involved in the conduction of nerve impulses
Chlorine	also see sodium	· required for the formation of the acid in gastric juice · Maintains the balance of fluid and electrolytes
Potassium	Potatoes, bread, milk (products), meat, vegetables, fruits	· Regulates fluid balance, heart rate and blood pressure
Iron	(Organ) meats, green vegetables, dark breads, whole grain products, dried fruit, raisins	· Formation of hemoglobin · part of celenzymen required for the release of energy
Zinc	Meat, fish, bread, pulses, rice, milk (products), cheese, potatoes, vegetables, fruit	Needed for normal growth, reproduction and immunity
Copper	Cereals, nuts, raisins, fruit, vegetables, organ meats, cocoa	· essential for sequestration of iron in hemoglobin · Activator for oxidases
Manganese	Leafy vegetables, fruit, meat, fish, tea	· Necessary for function of ovaries and testes is needed for the formation of bones
Iodine	Liver, meat, fish, milk (products), cheese, eggs	Required for the formation of red blood cells, cell division and transport of folate in the cells
Fluor	Saltwater fish, drinking water, tea Strengthening of tooth enamel and bone
Chromium	Wholemeal bread, meat, liver, vegetables, sugar cane molasses, brewer's yeast	Important for regulating blood sugar and cholesterol levels
Cobalt	Part of vitamin B12	Part of vitamin B12
Selenium	Chicken, eggs, fish (herring), and whole grain cereals, garlic	· Antioxidant · important for proper thyroid

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Lime promotes the efficient contraction of the muscles and provides the transmission of nerve impulses.

It is also important for maintaining healthy teeth and bones and helps with insomnia.

Calcium is good for bones and bone destruction goes on. Certainly during and after the transition is therefore important that women get enough calcium.

Less is known that calcium can also help you lose weight. A daily supply of calcium from 400 to 1000 milligrams lead to a fat loss of about 5 pounds per year. Especially the fat around the waist is less regulated by using calcium.



Promotes the production of thyroid hormones, which ensure development, growth and energy.

Besides improving the mental wellbeing and iodine affects getting healthy hair and nails, teeth and skin.

A lack of this mineral usually means slow mental reaction, weight gain and a power shortage.

During pregnancy, iodine deficiency can lead to a lower IQ of the child.


Potassium does lower blood pressure and protects against heart arrhythmias.

Promotes good thinking by sending oxygen to the brains.

Also contributes to the removal of toxins from the body and helps in the treatment of allergies. People who drink alcohol are more likely to a potassium deficiency.


Controls the activity of enzymes that in turn the formation of connective tissue and stimulate pigment to protect the skin.


Also known as the "anti-stress" mineral called because in combination with calcium as a natural sedative works.

In addition, magnesium is essential for effective functioning of nerves and muscles.

Magnesium also plays an important role in teeth and bones.


With potassium salt is vital for growth.

It also keeps the water balance in the body needs and ensure a normal heart rhythm.

Too much sodium is harmful to the kidneys and increases the risk of high blood pressure. Therefore, using sodium in moderation.


Increases resistance to disease, prevents anemia and is important in growth.

Iron also helps with fatigue and ensures a healthy complexion.

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