| Minerial |
Functions |
Natural Sources |
Signs of Deficiency |
|---|
| Calcium |
Essential for growth and maintenance of bones and teeth; enables muscles including the heart to contract, necessary for notmal blood clotting and proper nerve-impulse transmission |
Dairy products, dark green leafy vegetables, sardines, salmon, soy and almonds |
Osteoporosis in adults, rickets in children. High blood pressure, heart disease and convulsions |
| Chromium |
Works with insulin to regulate the body's use of sugar and is essential to fatty acid metabolism; contributes to metabolism making it beneficial for weight loss; lowers cholesterol and triglycerides |
Brewer's yeast, liver, lean meats, poltry, molasses, whole grains, eggs and cheese |
Diabetes, heart disease, hypoglycemia, alcoholism, protein and fat metabolism |
| Cobalt |
Helps in the formation of red blod cells and the maintenance of nerve tissue; necessary fot the manufacture of vitamin B12 in the body |
Sea vegetables, liver, kidneys, milk, oysters or clams |
Anemia |
| Copper |
Aids in hemoglobin formation; facilitates the absorption/use of iron; assists in the regulation of blood pressure and heart rate, strengthens blood vessels, bones, tendons and nerves |
Sea food, organ meats, lentils, wheat germ, blackstrap, molasses, some nuts, muchrooms and honey |
Cancer, heart disease, immune problems, low white blood cell count and bone demineralization |
| Iodine |
Needed by the thyroid gland-thyroid hormones; increases fat burning metabolism; promotes healthy hair, skin, nails and bones |
Kelp, seafood and iodized salt |
Goiter, skin problems |
| Iron |
Needed in manufacture of Myoglobin and hemoglobin (the oxygen carrying compounds found in blood) and enzymes involved in energy metabolism |
Red meat, chicken, seafood, dark green vegetables, Whole grains, nuts and dried fruit |
Iron-deficiency anemia, fatigue and reduced resistance to infection |
| Magnesium |
One of the main ingredients in Bone; helps prevent and eliminate osteoporosis; helps regulate nerve and muscle activity needed by all cells; helps prevent cardiovascular disease |
Fish, green leafy vegetables, milk, nuts, seeds and whole grains |
Heart disease, menstrual problems and muscle cramps |
| Manganese |
Essential for proper formation and maintenance of bone; cartilage and connective tissue; aids in cell metabolism; essential for fat production |
Avocardos, beans, oatmeal, nuts, buckwheat, peas and strawberries |
Sprains and strains, Inflammation, diabetes and epilepsy |
| Molybdenum |
Helps generate energy and prcess wastes for excretion; essential to normal development of the nervous system, ingredient in tooth enamel and helps prevent tooth decay |
Peas, beans, cerals,pastas, green leafy vegetables, yeast, milk and organ meats |
Tooth decay, sulfite sensitivities and cancer |
| Phosphorus |
Found in every cell; key element in cell reaction; essential for the structure of bones and teeth; stimulates muscle contraction and contributes to tissue growth and repair |
Meat, dairy products, beans, peas,cereals, poultry and grains |
Fatigue, fractures, weakness and loss of calcium |
| Potassium |
Major mineral in body cells; regulates body water balance, nerve function and many cell reactions |
Lean meats, raw vegetables, fruits (citrus, banana and avocados) and potatoes |
Heart disease, hight blood pressure, edema, muscular weekness and paralysis |
| Sulfur |
Helps regulate blood sugar levels and blood clotting; essential for healthy hair, skin and nails; helps maintain oxygen balance for brain function |
Meat, fish, poultry, eggs, dairy products, peas and beans |
Toxic exposure |
| Selenium |
Important andioxidant, functions in close association with Vitamin E |
Seafood, meat and grains |
Anemia, arthritis, cancer, heart disease and immune problems |
| Vanadium |
Lowers blood sugar levels; inhibits tumor development; contributes to cholesterol metabolism and hormone production |
Whole grains, nuts, root vegetables, liver, fish and vegetable oils |
Cancer, Diabetes and high cholesterol levels |
| Zinc |
Needed in the structure of cell enzymes; a factor in enzymes involved in digestion; plays a role in prostate health; aids wound healing |
Widely distributed in food, especially pumpkin and sunflower seeds |
Growth failure, infertility, delayed wound healing and prostate problems |
