Minerals are essential to several vital body processes, such as bone formation and enzyme synthesis, as well as the regulation of the |heart| muscle and digestive functions. Research suggests, but does not yet prove, that deficiencies of some minerals, and excess levels of others, can cause |heart| disease, |diabetes|, high ~blood~ pressure and |cancer|. Some minerals taken in amounts larger than the RDA may do serious harm. As with |vitamins|, eating a balanced and varied diet is the best way to ensure an adequate supply of minerals.
Three minerals which are critical to our bodies' functions are calcium, phosphorus and iron. Other minerals our bodies need include chromium, cobalt, copper, fluorine, ~iodine~, magnesium, manganese, molybdenum, potassium, selenium, sodium, sulfur and zinc.
Calcium is the most abundant mineral in the body. It works with phosphorus in building and maintaining bones and |teeth|. Its sources are milk and milk products, cheese, dark green leafy |vegetables|, shellfish, and black strap molasses.
Phosphorus, the second most abundant mineral, performs more functions than any other mineral, and plays a part in nearly every chemical reaction in the body. Its sources include whole |grains|, cheese and milk, |nuts|, meats, poultry, fish, dried peas and beans, and egg yolks.
Iron is necessary for the formation of myoglobin, which transports oxygen to muscle tissue, and ~hemoglobin~, which transports oxygen in the ~blood~. Its sources are organ meats, beans, green leafy |vegetables|, enriched grain products, |nuts|, and shellfish. The RDA for women for iron is higher than that for men. Also, the National Research Council has recommended that pregnant women take iron supplements due to the problem of maintaining adequate iron intake during |pregnancy|.
