Calcium can be found naturally in milk and certain vegetables such as collard greens, Chinese cabbage, mustard greens, broccoli, bok choy and even tofu. Calcium is an essential mineral with a wide range of biological benefits. Calcium is good for helping to maintain the normal growth and health of bones and teeth. Calcium is also helpful in blood coagulation and it supports normal muscle and nerve health.
Foods rich in magnesium include unpolished grains, nuts and green vegetables. Green, leafy vegetables are good sources of magnesium because of their chlorophyll content. Meats, starches, dairy products, and refined and processed foods contain low amounts of magnesium. Magnesium helps the normal growth of the bones and teeth. Magnesium promotes the normal functioning of the muscle and nervous tissue and help body metabolism.
Manganese is a mineral found in large quantities in both plant and animal matter. Dietary sources of manganese include whole grains, nuts, leafy vegetables and teas. Manganese is concentrated in the bran of grains, which is often removed during processing. Only trace amounts of this element can be found in human tissue. Manganese plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.
Vitamin B2 is a found in liver, dairy products, dark green vegetables and some types of seafood. It serves as a co-enzyme, working with other B vitamins. It promotes healthy red blood cell formation, supports the nervous system, and normal human growth. Vitamin B2 is water-soluble and cannot be stored by the body except in insignificant amounts. It must be replenished daily.
The best food sources of vitamin C include all citrus fruits (oranges, grapefruit, lemons and tangerines), strawberries, tomatoes, broccoli, Brussels sprouts, peppers and cantaloupe. Vitamin C is a “fragile” vitamin and can be easily destroyed by cooking or exposure of food to oxygen. Since it is water-soluble, vitamin C is flushed from the body each day. As humans don’t always eat foods containing an adequate amount of vitamin C, it often is beneficial to take a supplement. Vitamin C is a cofactor in the synthesis of collagen and helps strengthen newly forming collagen.
Regular sunlight exposure is the main way that most humans get their vitamin D. Food sources of vitamin D include vitamin D-fortified milk, cod liver oil, and fatty fish, such as salmon. Small amounts are also found in egg yolks and liver. Vitamin D promotes the absorption of calcium and helps to support the normal growth of the bone and teeth. It also releases the bone calcium to maintain the balance of calcium in the blood. It supports the maintenance of nerve and muscle health.
Boron is a mineral found at high levels in plant foods, such as dried fruits, nuts, dark green leafy vegetables, apple sauce, grape juice, and cooked dried beans and peas. Boron is found in most tissues, but mainly in the bone, spleen and thyroid. Boron helps to build and maintain healthy bones.
Potassium is an electrolyte stored in the muscles. Foods rich in potassium include bananas, oranges, cantaloupe, avocado, raw spinach, cabbage and celery. Potassium is an essential mineral that helps maintain fluid balance in the body. It also plays a role in a wide variety of biochemical and physiological processes.