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Minerals, like Vitamins do not provide us with energy, but they do work to ensure that our body functions properly. Minerals are essential for the functioning of the heart, they aid in warding off fatigue and cramps, and in the transportation of oxygen. This is very important to runners. Here is a list of some minerals, their benefits, and in what foods to find them in:

Calcium
Chloride
Iron
Magnesium
Phosphorous
Potassium
Sodium
Zinc

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Calcium

Benefits:

• Builds and maintains bone strength, which prevents stress fractures


• Builds and maintains teeth


• Helps regulate heart function


• Assists in muscle growth and contraction

Sources:

• Milk


• Calcium fortified juices


• Beans


• Oranges


• Broccoli

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Chloride

Benefits:

• Maintains nerve impulses that control the muscles
• Maintains water balance and distribution


• Needed for the production of stomach acid

Sources:

• Table salt (sodium chloride)

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Iron

Benefits:

• Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles (Very Important for Runners!!!)

Sources:

• Beef


• Lamb


• Pork


• Leafy green vegetables


• Iron fortified cereals


• Breads

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Magnesium

Benefits:

• Aids in the body's enery production


• Combats stress


• Assists in bone growth


• Helps regulate body temperature

Sources:

• Bannans


• Green vegetables


• Corn


• Apples


• Whole wheat bread

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Phosphorous

Benefits:

• Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy


• Stimulates heart and muscle contractions


• Prevents tooth decay

Sources:

• Meats


• Fish


• Chicken


• Eggs


• Whole grains


• Chocolate!

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Potassium

Benefits:

• Aids in the conversion of glucose to glycogen (Very important to running)


• Nourishes the muscles


• Stimulates the kidney to get rid of body wastes

Sources:

• Bananas


• Green leafy vegetables


• Oranges


• Potatoes


• Raisins

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Sodium

Benefits:

• With water, helps retain fluids that counteract dehydration


• Helps our bodies produce a thirst sensation so we'll drink more fluids

Sources:

• Seafood


• Poultry


• Carrots


• Beets

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Zinc

Benefits:

• Helps remove carbon dioxide from excercising muscles


• Aids in healing


• Boosts the immune system


• Protects against pollution

Sources:

• Beef


• Lamb


• Chicken


• Sunflower seeds

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