Nutritions - Minerals Minerals are metallic elements that are necessary for the healthy growth of teeth and bones. Mineral nutrients are classified as major elements (calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur) and trace elements (chromium, copper, fluoride, iodine, iron, selenium, and zinc). Minerals Rich In... Characteristics Water fruits and vegetables (with 80% to 95%water); meats(50% water); and grains, oats and rice (35%) 1) Transporting nutrients 2) Forming tissues 3) Excrete from sweat and urine Carbohydrate Starch whole-grain breads, cereals, pasta, corn, beans, peas, and potatoes. 1) Glucose, a kind of carbohydrate, is used as fuel to provide energy and heat 2) Absorbed in intestine wall 3) Complex carbohydrates are broken down to be absorbed easily 4)Stored in starch and fat to produce warmth, the heat energy Sugar milk products; and honey, maple sugar, and sugar cane Fiber oats, barley, beans, peas, apples, strawberries, and citrus fruits Protein From vegetables vegetables and fruits, grains, beans, peas, and rice 1) Makes mitochondria cells to transform nutrition into energy 2) Repairs and builds tissues 3) Substituting fat and carbohydrate 4) Transports oxygen from lungs From animals eggs, milk, meat, fish, and poultry Lipids eggs, dairy products, and meats; avocados, olives, some nuts, certain vegetable oils, canola 1) Provide heat energy 2) The most powerful energy-producing nutrient Vitamins and Minerals oranges, cereals, milk, cheese, livers, sweet potatoes, tomatoes, citrus fruits, cantaloupe, broccoli, spinach, green peppers, cabbage, nuts, pasta, other kinds of vegetables and meat 1) Enhance carbohydrates to form energy 2) Make blood cells 3) Make teeth and bones 4) Produce nerves