Meatless Minerals: Vegetarian Sources for Essential Minerals

Copper, like iron, is also important for the production of hemoglobin. In fact, copper must be present for the body to absorb and utilize the iron that you ingest. Therefore if you have enough iron, but not enough copper, you can also become anemic. Copper is also essential for the formation of elastin, a protein required to maintain the elasticity of skin, blood vessels, and lungs. The Recommended Daily Allowance of copper is 2-3 mg and you can find it in raisins, seeds, dried beans, almonds, broccoli, garlic, soybeans, peas, and whole wheat products.

Zinc has recently been touted for its antioxidant properties. You may have heard of a recent study which found that people recovered from the effects of the common cold in half the normal time when they were treated with zinc. Zinc is also important for wound healing, prevention of liver damage, acne treatment, and the development and function of reproductive organs (especially in males). The RDA is 15 mg and you can find it in yeast, whole grains, egg yolks, and sunflower seeds.

Manganese is another mineral with antioxidant properties. This mineral is required to manufacture enzymes necessary for the digestion and utilization of proteins and fats. In children, a manganese deficiency can lead to growth retardation and poor bone formation. The RDA of manganese is 2.5-5.0 mg. Foods that are rich in manganese are: nuts and seeds, eggs, whole grains, legumes, dried peas, avocados, and green vegetables.

Chromium works with insulin in the metabolism of sugar and helps stabilize blood sugar levels. It is also important for the optimum utilization of glucose. This nutrient is especially important for people who have been diagnosed with diabetes. The RDA for chromium is 50-200 mcg (micrograms). Chromium can be found in yeast, whole grains, and vegetable oils.

Potassium is used to regulate the pH balance of blood and stimulate the kidneys to eliminate poisonous body wastes. Potassium has also been said to be capable of reducing blood pressure levels. Potassium deficiency can lead to muscle weakness, heart and kidney damage, and mental confusion. The RDA of potassium is 99 mg and it is present in dates, raisins, figs, brown rice, potatoes, molasses and sunflower seeds.

Selenium is another of the major antioxidant nutrients. It protects cell membranes and internal body structures. As an antioxidant, selenium decreases the risk of cancer and diseases of the heart and blood vessels. Selenium can be toxic, but only

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