List Of Minerals In Vegetables

Minerals build strong bones, teeth and muscles, make hormones, regulate the heart beat and perform many more tasks in the body. Major minerals include calcium, magnesium, phosphorus, potassium, sodium, chloride and sulphur, which the body needs in large amounts. Iron, manganese, copper, iodine, zinc, flouride and selenium are trace minerals that are essential, too, yet only needed in small amounts. Vegetables are a source of these minerals. While some contain more than one kind of mineral, certain minerals can be found in larger amounts than others.

Green, leafy vegetables

Green, leafy vegetables such as mustard, turnip and collard greens, bok choy, lettuce and spinach contain large amounts of calcium, iron, magnesium, phosphorus, manganese, potassium, copper and fluoride. Broccoli is rich in calcium, potassium and manganese. Eating these vegetables regularly has many benefits. Calcium, magnesium, and phosphorus build strong bones, teeth and muscles, regulate the heart beat and helps make protein and energy for the body. Manganese helps form bones and connective tissue between bones and muscles. Potassium strengthens muscles and the nervous system. It also maintains the balance of water in the body, along with chloride. Iron carries oxygen to the red blood cells copper assists iron with this task. Copper also helps develop cartilage and bone, and helps cells use energy from food that is consumed.

More mineral sources

Onions, leeks and garlic are rich in manganese, potassium, selenium and suphur. Selenium is an antioxidant and aids thyroid function. Also an antioxidant, sulphur protects cells and helps make collagen, the protein that structures skin and the reason sulphur is often referred to as the anti-aging mineral. Turnips contain rich amounts of sulphur and flouride, the mineral found in and added to water, that hardens tooth enamel. Carrots provide a good portion of the recommended daily allowance of flouride as well. Beets, potatoes and peas are high in manganese. Sea vegetables such as kelp, wakame and dulse contain iodine, a necessary mineral for production of thyroid hormones.

Beans and peas

Beans and peas are the mineral powerhouses of vegetables, packing the largest variety. Although kinds of minerals found in them vary from one type of beans or peas to another, they contain magnesium, phosphorus, potassium, chromium, sulphur, manganese, zinc and copper. Chromium enhances insulin performance and helps metabolize food. Zinc repairs tissue and strenghtens the immune system to fight against infection and disease. Those who eat beans and peas regularly should have strong bones, teeth, muscles and immune system, good heart function, stable fluid, oxygen and blood sugar level.