Is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur.
Calcium is needed for good teeth and strong bones and for the proper function of nerves, muscles, kidneys, and the heart.
Dairy products, such as milk, cheese, and yogurt, Canned salmon and sardines with bones, Leafy green vegetables, such as broccoli, Calcium-fortified foods — from orange juice to cereals and crackers
Potassium keeps your muscles and nervous system working properly. Did you know your blood and body tissues, such as muscles, contain water? They do, and potassium helps make sure the amount of water is just right.
Bananas, Broccoli, Tomatoes, Potatoes with skins, Leafy green vegetables, such as broccoli, Citrus fruits, like oranges, Dried fruits, Legumes, such as beans, peas, lentils, and peanuts.
Phosphorus is an essential mineral that is required by every cell in the body for normal function. The majority of the phosphorus in the body is found as phosphate (PO4). Approximately 85% of the body’s phosphorus is found in bone. Inadequate phosphorus intake results in abnormally low blood phosphate level. The effects may include loss of appetite, anaemia, muscle weakness, bone pain, rickets (in children), osteomalacia (in adults), increased susceptibility to infection, numbness and tingling of the extremities, and difficulty walking. Severe cases may result in death. Because phosphorus is so widespread in food, dietary phosphorus deficiency is usually seen only in cases of near total starvation. Other individuals at risk of inadequate phosphorus include alcoholics, diabetics recovering from an episode of diabetic ketoacidosis, and starving or anorexic patients on re-feeding regimens that are high in calories but too low in phosphorus.
Milk, skim, Yogurt, plain non-fat, Cheese, mozzarella; part skim, Egg, Beef, Chicken, Turkey, Fish, halibut, Fish, salmon, Bread, whole wheat, Bread, enriched white, Carbonated cola drink, Almonds, Peanuts, Lentils.
What can high-magnesium foods do for you?
Relax your nerves and muscles, Build and strengthen bones, Keeps your blood circulating smoothly.
What events can indicate a need for more high-magnesium foods?
Muscle weakness, tremor, or spasm, Heart arrhythmia, irregular contraction, or increased heart rate, Softening and weakening of bone, Imbalanced blood sugar levels, Headaches, Elevated blood pressure.
Excellent sources of magnesium include Swiss chard and spinach.
Very good sources of magnesium include mustard greens, summer squash, broccoli, blackstrap molasses, halibut, turnip greens, pumpkin seeds and peppermint.
There are numerous good sources of magnesium including cucumber, green beans, celery, kale and a variety of seeds, including sunflower seeds, sesame seeds, and flax seeds.
Sodium is the name of an element that is soft and silvery white in appearance. Usually found inside as well as outside the body, in combination with other elements, it is consumed in the form of sodium chloride. Sodium is highly reactive, alkaline, metallic and malleable in nature and is essential for regulation of blood and body fluids. Apart from that, transmission of nerve impulses, heart activity, and certain metabolic functions in the human body also require the presence of this particular element. Plants are the only living beings that do not require sodium for their survival. Let us explore the list of foods that are rich in sodium.
Beet Greens, Beets, Black-eyed beans, Buttermilk, Canned food, Celery, Cheese, Chick peas, Corn meal, Dry lotus stems, Fish, Fruits, Garbanzo beans, Kelp, Leafy vegetables, Legumes, Meat, Milk, Olives, Oysters, Pulses, Salt, Salted butter or margarine, Sauces and seasonings, Sauerkraut, Self-rising flour, Shrimp, Spinach, Swiss Chard, Wakame, Whelks.
Chlorine is one of the most important minerals in the blood, along with sodium, potassium, and calcium. Chlorine (Chloride) helps keep the amount of fluid inside and outside of cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of body fluids. Most of the chloride in the body comes from table salt (sodium chloride) in the diet. Chloride is absorbed by the intestine during food digestion. Any excess chloride is passed out of the body through the urine.
Helps maintain normal heart function, acid-base balance and water balance.
Increases capacity of blood to carry carbon dioxide to lungs for excretion. Helps to cleanse both the intestines and body of toxins. Produces the normal acid environment in stomach. (This aids in absorption of iron and vitamin B12.)
Coconut, avocados, dates, turnips, lettuces, kale, kelp/dulse, celery, tomatoes, potatoes, apricots, orange juice, pineapple, watercress, raw white cabbage, spinach, asparagus, cucumbers, parsnips, carrots, onions. In cooked dried beans and peas, and sea salt, etc.
Sulphur is a non-metallic mineral that is obtained mainly from dietary protein.
Eggs, seafood, beef, veal, tongue, liver, chicken, dried apricots and peaches, cabbage, Brazil nuts, peanuts and cheddar cheese. Onions, garlic and leeks are also rich in Sulphur.