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 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) 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


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