Minerals

Mineral	Sources	Function
Ca	Milk, dairy products, tofu, legumes, dark green leafy vegetables, shellfish, bony fish.	Healthy bones and teeth, nerve and muscle function, blood clotting.
K	Meats, many fruits and vegetables, beans.	Fluid balance, nerve and muscle function.
Na	Table salt, processed foods, dairy products.	Water balance, nerve function.
Fe	Red meat, whole and enriched grains, dark green vegetables, peas, beans, eggs.	Bone growth, metabolism, muscle contraction, and oxygen transport in blood.
I	Iodized salt, seafood.	Thyroids hormones, normal cell function.
Zn	Meats, fish, cereals, dairy foods.	Growth, immunity appetite, skin integrity, proteins structure, gene expression.
Mg	Green vegetables, legumes, peas, beans, lentils, nuts, cereals, whole grains.	Energy, healthy bones, regulation of potassium levels, use of calcium.
F	Fluoridated water, fish, and tea.	Healthy teeth and bones.
Cu	Organ meats, seafood, nuts, seeds, wheat bran cereals, whole grains.	Formation of connective tissue, iron metabolism blood cell formation, nervous, system, immune system and cardiovascular system.

Three fruits that contain the largest amount of K: Banana, kiwi fruit, sweet cherries.

Three vegetables/panda/fruits that contain the largest amount of Ca: Broccoli, orange and sweet potato.