Cooking with Chris

Cooking with Chris

15-02-2022

22:08

MINERAL CHEAT SHEET Their uses & foods they’re in (Thread)

I’m sure I’ll miss some so feel free to add to this list in the comments!

Sodium- proper fluid balance, nerve transmission, muscle contraction Foods- salt, salty food

Chloride- proper fluid balance, stomach acid Foods- salt, small amounts in meat & seafood

Potassium- fluid balance, nerve transmission, muscle contraction Foods- avocados, sweet potatoes, watermelon, coconut water, spinach, potatoes, fish

Calcium- healthy bones & teeth, muscle contraction and relaxation, nerve function, blood clotting, blood pressure regulation Foods- dairy, sardines, leafy greens, beans

Phosphorus- healthy bones & teeth, make new cells, plays a role in how the body stores and uses energy Foods- chicken, turkey, pork, red meat, organs, seafood, dairy

Magnesium- involved in hundreds of processes in the body, energy creation, nervous system regulation, muscle movements, create & repair DNA Foods- pumpkin seeds, spinach, almonds, black beans, brown rice, salmon (usually necessary to supplement)

Sulfur- part of protein molecules, build & repair DNA, protects cells Foods- red meat, chicken, organ meats, dairy, eggs, legumes

Iron- part of hemoglobin found in red blood cells that carry oxygen in the body, needed for energy metabolism Foods- organ meat, red meat, fish, chicken, seafood, egg yolks, spinach

Zinc- required for over 300 enzymes, metabolizes nutrients, maintains immune system, grows & repairs tissue Foods- oysters, red meat, pork, crab, shrimp

Iodine- thyroid gland needs it to produce thyroid hormones which has many uses in the body Food- seaweed, cod, iodized salt, shrimp, tuna, dairy

Selenium- powerful antioxidant, fighting infection, reproduction Foods- Brazil nuts, fish, pork, beef, turkey, cottage cheese, eggs, brown rice

Copper- needed for important enzymes, form red blood cells, bone, connective tissue, iron metabolism Foods- liver, oysters, spirulina, shiitake mushrooms, lobster

Chromium- works with insulin to regulate blood sugar, helps break down protein, carbs and fat Foods- grape juice, beef, orange juice, apples

Manganese- part of many enzymes that are important for bone health, wound healing, metabolism Foods- mussels, nuts, brown rice, oysters, clams, kale, spinach

Cobalt- important part of vitamin B12, important for function of cells and production of red blood cells Foods- red meat, fish, leafy greens, figs, nuts

Boron- helps your body metabolize vitamins and minerals, bone health, testosterone & estrogen production Foods- prune juice, avocados, raisins, apples

Obviously there are many more minerals, but this is most of the essential ones! It is also always wise to drink water with minerals intact or adding trace minerals of your own!

PS, If you need help with creating a diet includes all the necessary vitamins & minerals, DM me “food”!



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