Bibliography:

"ChooseMyPlate.gov." ChooseMyPlate.gov. N.p., n.d. Web. 02 Sept. 2014. <http://www.choosemyplate.gov/>.
Champe, Pamela C., Richard A. Harvey, and Denise R. Ferrier. Biochemistry. Philadelphia: Lippincott/Williams & Wilkins, 2005.
"Fruits & Veggies More Matters." Fruits Veggies More Matters. N.p., n.d. Web. 05 Sept. 2014. <http://www.fruitsandveggiesmorematters.org/>.
Guyton, Arthur C., and John E. Hall. Textbook of Medical Physiology. Philadelphia: Elsevier Saunders, 2006.
Rinzler, Carol Ann. Nutrition for Dummies. Indianapolis, IN: Wiley Pub., 2006.
Wardlaw, Gordon M., and Anne M. Smith. Contemporary Nutrition: A Functional Approach. Boston: McGraw-Hill, 2009.

Iron

Iron is the main element in hemoglobin and myoglobin, whose function is to carry oxygen.

There are two ways to get iron in meats that have a hem group and grains and vegetables that do not contain hem.

The hem group is important because it is easier to absorb by the digestive tract. Without hem iron is not absorbed as easily and if consumed in greater amounts it is excreted from the body. Eating foods with vitamin C while the iron is ingested allows easier absorption.

Oligo-elements

Zinc

Zinc protects the nervous system and the immune system.

In men it is found in the testes and it is involved in the production of testosterone, which helps to produce healthy sperm.

Oysters, meat, liver and eggs are all sources of zinc. It can be found in vegetables and grains but absorption is not as efficient.

Iodine

Iodine is essential to form thyroid hormones that control the body’s metabolism. In Costa Rica the salt is iodized to prevent deficiency.

Metabolism is what is responsible for protein synthesis, tissue growth and reproduction

Fluoride

It is obtained mainly from water and helps oral health.

Manganese

Manganese is essential for the glands, organs and bones. It is part of enzymes that digest carbohydrates and synthesize fatty acids and cholesterol. It is important for the growth of babies and pregnant women.

Manganese is found in cereals, whole grains, fruits, vegetables and tea.

Copper

It is an antioxidant found enzymes that protect the body from free radicals. It allows the body to use iron. Additionally, it also keeps the bones, the heart muscle and nerves healthy. It prevents your hair from becoming prematurely white.

It can be found in liver, heart, shellfish, nuts, chocolate and beans.

Selenium

Selenium protects your whole heart along with vitamin E and prevents the cardiac tissue to be damaged from viruses. There are studies that prove that eating selenium reduces the risk of cancer.

The best sources of selenium are: seafood, meats, dairy, eggs and organs such as kidneys and liver.

Chromium

Helps insulin function. It can be found in american cheese, wheat, broccoli and liver.

Molybdenum

Involved in the metabolism of proteins and it is found in grains and beans.

Magnesium

Magnesium is involved in the production of bones and is also part of many enzymes that the body needs. Some of the enzyme functions are: to allow nutrients in and out of cells, intracellular communication and transmit the genetic code.

Magnesium is found in bananas, green vegetables, fruits, seeds, nuts, beans and grains.

Phosphorus

Phosphorus helps bones and teeth, aids the cells to pass their genes when cell division occurs, maintains the pH of the blood, metabolizes carbohydrates, proteins and is used for fatty acid synthesis. It is part of myelin found in the nerves.

Phosphorus is found in many foods but mainly in meat, fish, poultry, eggs and milk.

Calcium

Calcium controls the flow of water into and out of cells, allowing cells to send messages, aid muscle movement. It is essential for the bones.

It is mainly found in dairy products, fish, sardines and salmon.

It is also found in dark green vegetables, although it is not as easily absorbed.

Minerals are elements. There are two types of minerals: macrominerals and oligo-elements. Their classification depends on the amount the body needs. Minerals like Sodium and Potassium are essential and are described in the Electrolytes page.

Macrominerals