MINERALS

Calcium	Manganese
Chromium	Molybdenum
Copper	Phosphorus
Fluoride	Potassium
Iodine	Selenium
Iron	Sodium
Magnesium	Zinc

Calcium is a major mineral. The human body contains more calcium than any other mineral. Ninety-nine percent of your body's calcium is in your bones. The percentage of calcium absorption varies and is dependent on the needs of the body. Lactose (the sugar in milk) and protein aid in calcium absorption.

• Builds and maintains strong bones and teeth
• Helps to regulate heart rhythm and muscle contractions
• Assists in normal blood clotting
• Lowers blood pressure
• Aids in regulation of water balance in cells
• Helps regulate the passage of nutrients in & out of the cell walls
• Reduces risk of osteoporosis later in life
• Important to normal kidney function

• Rickets (softening of bones) in infants and children
• Poor growth in children
• Osteomalacia (softening of bones) in adults
• Osteoporosis (thinning of the bones)
• Tooth decay
• Possibly high blood pressure
• Arm and leg muscles spasms
• Back and leg cramps
• Heart palpitations

Excessive Intake and Toxicity Symptoms of Calcium (3,000-8,000 milligrams)

• Calcification of bones and soft tissues
• May not be able to absorb iron and zinc
• Poor kidney function
• Kidney stones
• High blood pressure
• Nausea & vomiting
• Kidney stones

Evaporated skim milk, skim or %1 milk, yogurt, sardines with bones, clams, bok choy, collard greens, turnip greens, mustard greens, kale, whole milk, buttermilk, salmon with bones, cottage cheese, dark green leafy vegetables, broccoli, almonds, cheese, tofu, corn tortilla, legumes (dried beans), calcium fortified soy milk

The new DRI's for calcium are as follows:

CHROMIUM

Chromium is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. There is no RDA for chromium. However, for adults, 50-200 micrograms daily is considered safe and adequate.

• Important in the metabolism of carbohydrates and fats
• Works with insulin to help the body use glucose or blood sugar
• Helps control the appetite

Deficiency Symptoms of Chromium

• Low blood sugar levels
• Impaired glucose tolerance
• Impaired growth
• Atherosclerosis

Excessive Intake and Toxicity Symptoms of Chromium

• No known or reported toxic effects

Shredded what cereal, peas, American cheese, liver, egg, peanut butter, spinach, chicken, mushrooms, wheat bread, apple, wheat germ, potatoes, Brewer's yeast, vegetable oils

Copper is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. There is no RDA for copper. However, for adults, 1.5 -2.0 milligrams daily is considered safe and adequate.

• Aids in the formation of red blood cells
• Helps production of energy in the cells
• Maintains blood vessels, nerves and the immune system
• Helps proper bone formation & maintenance
• Aids in the function of many enzymes
• Necessary for the absorption & utilization of iron

• Anemia
• Loss of color in the skin and hair
• Damage to the brain and spinal cord
• General weakness
• Skin sores
• Fatigue
• Bone fragility

Excessive Intake and Toxicity Symptoms of Copper

• Nausea and vomiting
• Headache
• Jaundice

Beef liver, organ meats, salmon, sunflower seeds, peanuts, mushrooms, oysters, crab, kidney beans, brown rice, potato, pinto beans, black beans, spinach, almonds, shrimp, wheat germ, nuts, raisins

Fluoride (fluorine) is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. There is no RDA for fluoride. However, for adults, 1.5-4 milligrams daily is considered safe and adequate and for children over age 4, 1.5-2.5 daily is considered safe and adequate. A fluoride supplement may be prescribed during infancy.

Major Functions of Fluoride

• Helps harden tooth enamel, and protects against tooth decay
• May help prevent osteoporosis, or brittle bone disease

Deficiency Symptoms of Fluoride

• Increases dental caries (cavities)
• Weak tooth enamel

Excessive Intake and Toxicity Symptoms of Fluoride (Drinking water that contains 2-8ppm fluoride)

• Detrimental effects on bone health, kidney function, and muscle and nerve function
• Brown staining on teeth

Fluoride is not widely available in food. The primary means of obtaining fluoride is drinking and cooking with fluorinated water. Brewed tea, especially if it is made with fluorinated water and fish with edible bones such as canned salmon are two significant sources of fluoride.

Iodine is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. Iodine is measured in micrograms (mcg). The RDA for iodine is 150 mcg daily for adults. During pregnancy the RDA is increased to 175 mcg and 200 mcg during breast-feeding.

• Aids in the development and functioning of the thyroid gland
• Needed for normal growth and development
• regulates the body's production of energy

• Goiter, enlarged thyroid gland (with the use of iodized salt, goiter rarely is caused by a iodine deficiency)
• Cretinism, resulting in dwarfism and mental retardation
• Loss of physical and mental vigor
• Dry skin and hair
• Weight gain

Excessive Intake and Toxicity Symptoms of Iodine

• Enlarged thyroid gland

Iodized salt, saltwater fish, cod, milk, crops grown in iodine rich soil

Iron is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. There are two types of iron in foods—heme and nonheme iron.

Heme iron is found mainly in meat, poultry, and fish. The darker the color, the higher the content of heme iron (dark chicken meat has more heme iron than light chicken meat. Heme iron is better absorbed by the body than non-heme iron.

Nonheme iron is found mainly in plant foods, such as breads and vegetables. Absorption of nonheme iron is enhanced when plant sources of iron are eaten with meats or with foods containing vitamin C.

Some foods hinder iron's absorption such as coffee, tea (decaffeinated and regular), spinach, chocolate, legumes and wheat bran. Eating these foods with a meat source or a food high in Vitamin C at the same time can help overcome these inhibitors.

The RDA for adults is from 1.2-30 milligrams. Adult men need 10 milligrams daily. Adult women need 15 milligrams daily through age 50, then 10 milligrams daily from 51 on. During pregnancy the RDA is 30 milligrams; during breast-feeding the RDA decreases to 10 milligrams daily.

• Increases resistance to stress and disease
• It is part of several enzymes and proteins
• Needed for the red blood cell formation and oxygen delivery to tissues and the brain
• Prevents fatigue and promotes good skin tone

Deficiency Symptoms of Iron

• Microcytic anemia (small cell type)
• Fatigue from anemia
• Decrease in immune function
• Paleness of skin
• Constipation
• Brittle fingernails

Excessive Intake and Toxicity Symptoms of Iron (18-100 milligrams)

• Hemochromatosis, an iron metabolism disorder resulting in failure of multiple organ systems
• Death
• Constipation and stomach upset
• Toxicity is rare from dietary sources, however, toxicity can occur from ingestion of iron supplements. Taking adult iron supplements can be harmful for children.
• Doses above 100 milligrams daily can result in fatigue, weight loss, and possibly heart disease

Liver, pork, kidneys, red meat, 100% fortified cereal, poultry, eggs, cream of wheat, prune juice, legumes (dried beans) such as navy beans, lima beans and black-eyed peas, nuts, spinach, oysters, blackstrap molasses, enriched breads and cereals, dried fruits, dark green leafy vegetables.

Magnesium is a major mineral. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical well being. Unlike vitamins, minerals are organic. Heat or other food handling processes can't destroy minerals.

The RDA is 350 milligrams daily for adult males and 280 milligrams for adult females. During pregnancy the RDA increases to 320 milligrams and 340 milligrams during breast-feeding.

• Vital to many basic metabolic functions
• Serves as an important part of more than 300 enzymes
• Aids in bone growth and the function of nerves, bones and muscles
• Required for regulation of normal heart rhythm
• Aids in regulation of blood pressure and water balance in cells
• necessary for proper calcium & Vitamin C metabolism
• maintains normal heart rhythm

Deficiency Symptoms of Magnesium

• Nausea
• Muscle weakness
• Irritability
• Abnormalities in heart rhythm
• Growth failure
• Leg cramps
• Kidney stones
• Calcium depletion
• Mental confusion
• Irregular heartbeat

Excessive Intake and Toxicity Symptoms of Magnesium (1000+ milligrams)

• No evidence of toxicity has been noted from oral intake in people with normal kidney function

Legumes such as black beans, black-eyed peas, and pinto beans, nuts such as peanuts, pecans, almonds and pistachios, peanut butter, whole grains, dark green leafy vegetables such as spinach, milk, parsnips, brown rice, wheat germ, wheat bran, oatmeal, seafood such as shrimp and halibut, bananas

Manganese is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. There is no RDA for manganese. However, for adults, 2 to 5 milligrams daily is considered safe and adequate.

• Vital to reproduction
• Necessary for the metabolism of Vitamin B-1 and Vitamin E
• Necessary in energy metabolism
• Aids in blood, cartilage and bone formation
• An antioxidant nutrient
• Helps nourish the nerves and brain

• Possibly nausea and vomiting
• Poor growth
• Reproductive and coordination abnormalities

Excessive Intake and Toxicity Symptoms of Manganese

• No evidence of toxicity has been noted from dietary intake
• Excess may interfere with iron absorption

Whole grain products, brown rice, pineapple, wheat germ, brewed tea, green vegetables such as spinach and kale, oatmeal, black beans, almonds, strawberries, lentils

Molybdenum is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. There is no RDA for molybdenum. However, for adults, 75 to 250 micrograms daily is considered safe and adequate.

• Part of many body enzymes
• Necessary in fat, protein and carbohydrate metabolism
• Aids in blood, cartilage and bone formation

Deficiency Symptoms of Molybdenum

• Deficiency is rare
• Irritability

Excessive Intake and Toxicity Symptoms of Molybdenum

• May interfere with body's ability to use copper
• Gout like symptoms

Milk, breads, legumes, liver, grain products, dark green leafy vegetables such as spinach, strawberries.

Phosphorus is a major mineral. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical well being. Unlike vitamins, minerals are organic. Heat or other food handling processes can't destroy minerals.

The RDA for phosphorus is 800 milligrams for adults age 25 and over. The RDA for teens and adults to age 24 and during pregnancy and breast-feeding is 1200 milligrams daily.

• Required for formation of healthy bones and teeth, second to only calcium
• Necessary for energy metabolism
• Serves as part of DNA and RNA

• Bone loss characterized by weakness, loss of appetite, and pain
• Continuous thirst
• Dry skin
• General weakness

Excessive Intake and Toxicity Symptoms of Phosphorus

• Increase in bone loss
• Interferes with calcium and iron utilization

Beef liver, beef, poultry, fish such as halibut, canned salmon with bones, eggs, legumes (dried beans) and nuts such as pinto beans, black beans, almonds and peanuts, milk, cheese

Potassium is a major mineral and an electrolyte. Electrolytes regulate body fluids in and out of every cell, and they transmit nerve, or electrical impulses. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical well being. Unlike vitamins, minerals are organic. Heat or other food handling processes can't destroy minerals.

There is no RDA for potassium. However, for adults, 2000 to 3500 milligrams daily is considered safe and adequate.

Major Functions of Potassium

• An electrolyte that helps maintain acid-base balance
• Helps muscles contract and transmits nerve impulses
• Helps with proper function of heart and kidneys
• Helps regulate fluids and mineral balance in and out of cells
• Helps maintain normal blood pressure
• Promotes healthy skin

• Weakness, anorexia and nausea
• Fatigue
• Muscle damage
• Cardiac arrest
• Poor reflexes
• Listlessness
• Irregular heartbeat
• Build-up of lactic acid

• Heart problems

Fruit such as bananas, oranges, peaches, cantaloupe and apricots, dried fruits such as prunes, dates, figs and raisins, milk, vegetables such as potatoes, spinach, tomatoes, artichoke, okra, bell pepper, cauliflower and lettuce, pork, beef, chicken, sunflower seeds

Selenium is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health.

The RDA is 70 micrograms daily for adult males and 55 micrograms for adult females. During pregnancy the RDA increases to 65 micrograms and 75 micrograms during breast-feeding.

• Necessary for normal growth and development
• Works as a major antioxidant with vitamin E to protect cell membranes and prevent free radical generation thereby decreasing the risk of cancer and disease of the heart and blood vessels
• Prevents oxidation of unsaturated fatty acids
• Slows down the aging and hardening of tissues through oxidation
• Helps with proper function of the heart
• Needed for proper immune function
• Preserves tissue elasticity

• Muscular discomfort and weakness
• Heart disease
• Anemia
• Irregular heart beat
• Premature aging

Excessive Intake and Toxicity Symptoms of Selenium (800-3,000 micrograms)

• Nausea, abdominal pain and diarrhea
• Peripheral neuropathy
• Fatigue
• Irritability
• Brittle hair and nails
• Dizziness
• Liver disease

Seafood and shellfish such as halibut, sardines, shrimp and crab, tuna fish, pink salmon (canned), organ meats such as liver and kidney, red meat, pork, whole grains and seeds (amount depends on the selenium content of the soil), Brazil nuts, eggs, chicken, oatmeal

Sodium is a major mineral and an electrolyte. Electrolytes regulate body fluids in and out of every cell, and they transmit nerve, or electrical impulses. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical well being. Unlike vitamins, minerals are organic. Heat or other food handling processes can't destroy minerals.

There is no RDA for sodium. However, for adults, the minimum amount considered safe is 500 milligrams daily for healthy adults, which is much less than most people consume. The Daily Value used for sodium labeling is 2,400 milligrams of sodium.

• Helps regulate blood pressure and water balance in cells
• Helps maintain acid-base balance
• Aids in muscle contraction and nerve impulse transmission

Deficiency is rarely caused by inadequate dietary intake (usually caused by vomiting or diarrhea)

• Weakness
• Dizziness
• Headache
• Muscle cramps
• Shock

• Fluid retention and swelling
• High blood pressure in salt sensitive people

Table salt (sodium chloride), soy sauce, lite soy sauce, monosodium glutamate, processed foods, cottage cheese, bacon, tomato juice, hot dog, V-8 juice, pretzels, processed cheese, ham, canned vegetables, canned foods, luncheon meats, smoked and cured meats, snack chips

Zinc is a trace mineral. Trace minerals are minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health.

The RDA is 15 milligrams daily for adult males and 12 milligrams for adult females. During pregnancy the RDA increases to 15 milligrams and 19 milligrams during breast-feeding.

• Serves as part of more than 100 enzymes
• Necessary for cell division, growth and proper functioning of the immune system
• Plays a role in taste and smell acuity
• Important in carbohydrate metabolism and DNA replication
• Plays a role in male hormone production
• Vital for the development of the reproductive organs
• Serves as an antioxidant nutrient
• Aids in the digestion and metabolism of phosphorus
• Necessary for wound healing
• Helps maintain healthy skin and hair

• Loss of appetite (related to loss of sense of taste)
• Skin changes
• Susceptibility to infections
• Hypogonadism and dwarfism
• Growth retardation
• During pregnancy, birth defects
• Slowed wound healing
• Developmental disorders in infants
• Fatigue
• White spots on finger nails

Excessive Intake and Toxicity Symptoms of Zinc (50-150 milligrams)

• Impaired copper absorption
• Vomiting and intestinal irritation
• Impairment of immune response
• Lowers HDL cholesterol
• Anemia

Meat such as beef, ground beef and tenderloin, seafood such as pacific oysters and crab, liver, wheat germ, wheat bran, tofu, milk, whole grains, pumpkin seeds, sunflower seeds, garbanzo beans, kidney beans, almonds, collard greens