INFOGRAPHIC: Edible Elements
Nutrition
You either loved it or hated it in science class, but most of us are familiar with the Periodic Table. Yes, the square-laced, row-by-row table we had to memorize to learn the known elements in nature. There are 118 of them. Did you know that 19 of those elements are required in the human diet? These are essential elements – the colorful ones below.
H – Hydrogen: A core element inorganic compounds (fats, proteins, carbohydrates and vitamins) and the key element in water (H2O), which is 70 percent of the human body and 70 percent of many foods.
C – Carbon: Present in essentially all foods and drinks, carbon is an essential component of fats, proteins, sugar and carbohydrates, providing the backbone for all nutrients.
N – Nitrogen: Found in meat, poultry, seafood, eggs, some beans and legumes, nitrogen is an essential element in all plants and animals. It is part of all amino acids, the building blocks of protein.
O – Oxygen: Also part of amino acids, oxygen also helps keep bones and teeth strong and make up our DNA. Oxygen also contributes to the taste of many of the foods you eat.
Na – Sodium: In moderation, sodium is an essential electrolyte for nerve and muscle function. Too much sodium can increase blood pressure and the risk of cardiovascular disease.
Mg – Magnesium: Found in green leafy vegetables, nuts and seeds, bananas, avocado and tuna, magnesium is essential for the human body, especially bone health. It also contributes to the production of energy and helps regulate the heartbeat and nerve impulses.
P – Phosphorus: Found in all cells in the body, phosphorus is essential for growth and repair, as well as strong bone health.
S – Sulfur: This element helps build and repair DNA and protects your cells. It’s mostly found in eggs, meat, coffee and certain vegetables, especially onions, leeks and garlic – you know the stronger stented ones.
CI – Chlorine: Found in seaweed, rye, tomatoes, lettuce, celery, olives and certain prepared foods, chlorine helps regulate fluid in and out of cells. It also helps in digestion.
K – Potassium: Found in avocados, bananas, citrus fruits and leafy vegetables, for example, this element plays a major role in making nerve signals that are needed for smooth muscle contractions and helps keep blood pressure normal. It’s also needed for keeping electrolyte and pH balance.
Ca – Calcium: The most abundant mineral in the human body, calcium is the main part of our bones. It’s also needed for blood vessels to contract and dilate and for muscle function. Calcium helps to clot blood and aids the endocrine and exocrine glands.
Mn – Manganese: Needed in small amounts, manganese is important in building bone, healing wounds and how the body uses carbohydrates and amino acids. It’s found in most foods but particularly green vegetables.
Fe – Iron: This essential mineral is needed for red blood cells to form. Red blood cells carry oxygen to all parts of the body. Iron also helps maintain the health of muscle tissue and helps make collagen. It also plays an important role in how the immune system functions. Heme iron is found in meat, fish and egg yolks and as non-heme iron in plant sources such as dark green vegetables, legumes and whole grains.
Co –Cobalt: Found in fish, nuts, leafy green vegetables, especially broccoli and spinach, and certain oats, cobalt is a key component of vitamin B12 and is required for the synthesis of hemoglobin.
Cu –Copper: Considered an essential trace element, copper helps form hemoglobin and is needed to help make red blood cells. It’s also needed for the energy production cycle of cells. Cooper also helps your body absorb iron from the intestines and plays a role in making new bone and connective tissue. Copper is found in shellfish, nuts, certain cereals and breads.
Zn – Zinc: Also considered an essential trace element, zinc is needed for insulin to work well and is involved in protein and DNA synthesis. Zinc works in the exchange of carbon dioxide between the lungs and the bloodstream. It’s also part of the enzyme functions in the liver and intestine. You can find zinc in most plants and animals with the highest amounts found in meat.
Se – Selenium: Considered a trace element and antioxidant, selenium assists with enzyme regulation and helps maintain the health of tissue and muscle. Selenium can be found in certain nuts, wholegrain products, such as brain rice, poultry and seafood, as well as onions, garlic and mushrooms.
Mo – Molybdenum: Part of several enzyme systems, molybdenum helps break down and detoxify harmful compounds in the body. It’s mostly found in nuts and dark green vegetables.
I – Iodine: Essential to the thyroid gland, Iodine helps make thyroid hormones and prevent enlarged thyroid glands. Iodine can be found in fish and seafood, dairy products and certain grains. You also will see it added to salt.
Sources: healthlibrary.sjchs.org