Minerals

Minerals are a necessary part of the body’s chemistry:

• Potassium is essential for muscle contraction, and any deviation from the normal amount may result in cardiac problems or death.
• Calcium is needed for strong bones and teeth, as well as muscle contraction.
  
• Iron is important as a precursor to red blood cells’ ability to carry oxygen.
  
• Fluoride is important to prevent cavities (dental decay).
• Sodium needs are easily exceeded. Salty foods like potato chips, pretzels, ham, pickles, and table salt are easily recognized as sources of excess sodium, but significant sodium intake also comes from less obvious sources. Processed foods, for example, such as canned vegetables and frozen dinners contain high levels of sodium. 

Table 6.3 Sources of Minerals                  

Mineral	Source
Potassium	Oranges, bananas, broccoli, potatoes, tomatoes
Calcium	Milk, sardine and salmon bones, fortified orange juice, or bread
Iron	Red meat, liver, raisins, tomato juice, dried fruit
Fluoride	Fluoridated water, toothpaste
Iodine	Seafood, iodized salt