Marvelous Minerals

Remember my post about vitamins a while back? Here’s la part deux!

Iron

  • Why it’s important: transports oxygen
  • There are two types: heme iron from animal sources (beef, pork, etc.) and non-heme iron from plants (beans, nuts, seeds, raisins, spinach)
  • Heme iron is absorbed better than non-heme iron
  • Iron is best absorbed when paired with Vitamin C from bell peppers, tomatoes, potatoes, strawberries, broccoli, and citrus

 

Calcium

  • Why it’s important: healthy bones, muscle function, blood pressure regulation
  • Where to find it: milk, yogurt, cheese, green vegetables, seafood, beans, fruit, fortified drinks

 

Potassium

  • Why it’s important: regulates blood pressure, important for heart health
  • Where to find it: dark leafy greens, potatoes, squash, yogurt, dish, avocados, mushrooms, bananas

 

Magnesium

  • Why it’s important: regulates blood sugar, heart health
  • Where to find it: dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, fruit, dark chocolate

 

Trace Minerals

  • Chromium, copper, iodine, selenium, and zinc are minerals that you only need a small amount of every day

 

Antioxidants

  • Many different chemicals: Vitamins C and E
  • Prevent harmful substances called “free radicals” from damaging healthy cells
  • Prevent cancer, heart disease, and other diseases