A vitamin is an organic compound required by organisms in tiny amounts to supplement our diets. A compound is labeled a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be supplemented through the diet.
Minerals are the chemical elements required by a living organism, other then the four elements carbon, hydrogen, nitrogen, and oxygen, which are present in organic molecules. There are 16 minerals that are required to support human biochemical processes; the following are some minerals that play a part in important biochemical processes, and include which foods are high in them:
- Potassium - legumes, potato skins, tomatoes, and bananas.
- Chloride - table salt.
- Sodium - table salt, sea vegetables, spinach.
- Calcium - dairy products, green leafy vegetables, nuts and seeds.
- Phosphorus - baking powder, mollusks, coffee, and ready to eat cereals.
- Magnesium - nuts, soy beans, cocoa.
- Zinc - beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams, and salmon.
- Iron - red meat, leafy green vegetables, fish, eggs, dried fruit, beans, whole grains, and enriched grains.
- Manganese - tea, table salt, cloves, ginger, cinnamon, lemon grass, and coffee.
- Copper - clam, oyster, beef, veal, goose, lamb, coffee.
- Iodine - kelp, yogurt, milk, eggs, strawberry, and mozzarella cheese.
- Selenium - nuts, pork, mollusks, lamb, and beef.
- Molybdenum - potatoes, cabbage, carrots, legumes, cereal grains.
It is essential to supplement the diet with vitamins and minerals, because without them our bodies do not function properly. |
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