Even though minerals make up only about 4 percent of your body, they are essential to your life
We all know it is important to get enough fruits and vegetables in our daily diet. Not only do eating fruits and vegetables help maintain weight and promote a healthy lifestyle, fruits and vegetables provide vitamins and minerals essential to maintaining good health.
Here are the essential major and trace minerals and the benefits and deficiency symptoms. Without these minerals in your diet, you can suffer from a variety of health problems. For more information about essential vitamins and minerals found in fruits and vegetables, please visit Fruits & Veggies—More Matters®.
| Mineral |
Benefits |
Deficiency Symptoms |
Good Food Sources |
| Calcium |
- Eases symptoms of insomnia
- Regulates the passage of nutrients through cell walls |
- Eventual osteoporosis
- Muscle spasms and cramps |
Avocado, oranges, blackberries, kiwi, tomatoes, artichoke, peas, kale, lima beans, almonds, Brazil nuts, walnuts and cashews
|
| Copper |
- Absorbs and stores iron and helps form red blood cells
- Helps supply oxygen to the body |
Anemia, fatigue, paleness, skin sores, edema, hair loss, diarrhea and dermatitis
| Lemons, limes, kiwi, apples, bananas, grapes, lima beans, artichoke, broccoli, carrots, cauliflower, corn and green peppers
|
| Iron |
- Essential in binding oxygen to blood cells
- Aids in regulating the temperature of the body |
- Can result in impaired learning ability and behavioral problems in infants
- Weakness and fatigue
| Blackberries, kiwi, strawberries, tomatoes, bananas, lima beans, kale, peas, spinach, potatoes, carrots and mushrooms
|
| Magnesium |
- Needed for bones, protein and making new cells
- Produces energy
- Relaxes nerves and muscles |
Fatigue, insomnia, nervousness, heart problems, high blood pressure and cramps
| Kiwi, bananas, tomatoes, blackberries, oranges, artichoke, peas, potatoes, corn, spinach, kale, cashews, pecans, almonds and walnuts
|
| Manganese |
- Functions in enzyme reactions concerning blood sugar, metabolism and thyroid hormone function
- Relaxes nerves and muscles |
Deficiency is rare in humans
| Blackberries, strawberries, peas, lima beans, sweet potatoes, kale, pine nuts, chestnuts, walnuts and pecans
|
| Phosphorus |
- Needed in the formation of bones, teeth and new cells |
Deficiency is rare in humans
| Bananas, tomatoes, blackberries, oranges, kale, lima beans, spinach, mushrooms, chestnuts, pecans and walnuts
|
| Potassium |
- Maintains normal fluid and electrolyte balance
- Plays major role in proper heart function
|
Muscular cramps, twitching, weakness, irregular heartbeat, insomnia and kidney and lung failure
| Bananas, tomatoes, blackberries, apples, lima beans, squash, spinach, potatoes, peas, corn, chestnuts, sunflower seeds, almonds, peanuts and cashews
|
| Zinc |
- Assists in protein and carbohydrate metabolism
- Important in immune system function, growth and development and wound healing |
- Severe deficiency can lead to stunted growth- Can be noted by white spots on fingernails
| Blackberries, kiwi, peas, lima beans, squash, potatoes, corn, pumpkin seeds, pine nuts, cashews, pecans and almonds
|
Published: March 2010
Source: Emily Orto-Medley, clinical dietitian at Baptist Memorial Hospital-Collierville; The American Dietetic Association Complete Food and Nutritional Guide, Roberta Larson Duyff, MS, RD, CFCS, John Wiley & Sons, Inc., 2006; Fruits & Veggies—More Matters®
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