What the mineral does in babies body and significant food sources

Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, bread, milk, meats

Chloride: Maintains fluid and electrolyte balance, aids in digestion

salt, milk, eggs, meats

Potassium: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

Calcium: Formation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Phosphorus: Formation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)

Magnesium: Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Iron: Part of the protein hemoglobin (carries oxygen throughout body’s cells)

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, beef liver

Zinc: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus

spinach, broccoli, green peas, green beans, tomato juice,lentils, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

Selenium: Antioxidant. Works with vitamin E to protect body from oxidation

seafood, meats and grains

Iodine: Component of thyroid hormones that help regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese

Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes

meats, water

Manganese: Facilitates many cell processes

widespread in foods

Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood

Chromium: Associated with insulin and is required for the release of energy from glucose

vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts

Molybdenum: Facilitates many cell processes

legumes, organ meats

About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.


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