188 Nutrition and Diet
ESSENTIAL MINERALSMineral Dietary Sources
Major Minerals (Macrominerals)
calcium dairy products
fortified orange juice and SOYmilk
spinach, broccoli, green beans
legumes, nuts, tofu
canned sardines, salmon, herring (with bones)
molasses
sweet potatoes (with skin)
oranges, raisins, watermelon
chloride table salt
processed foods (as a preservative)
pork, ham, beef, chicken, turkey, fish
magnesium all foods
highest in meats, poultry, fish, legumes
phosphate all foods
potassium all foods
sodium table salt
processed foods (as a preservative)
pork, ham, beef, chicken, turkey, fish
Trace Minerals (Microminerals)
chromium pork, ham, beef, chicken, turkey, fish, shrimp
raw fruits, vegetables, whole grains
copper whole grains and whole grain products
finfish, shellfish, crab, lobster
legumes, tofu
nuts, seeds
fluorine fluoridated drinking water
salt water seafood (finfish, shellfish, crab, lobster, kelp)
iodine iodized table salt
salt water seafood (finfish, shellfish, crab, lobster, kelp)
iron canned clams
fortified breads and cereals
whole grains
spinach, broccoli, peas, green beans, potatoes (with skin), artichokes
parsley
legumes, tofu