The Body - Mineral Chart

In humans the most important dietary minerals can be seen below:

Mineral

What the Mineral does

Effects of mineral deficiency

Good food sources

Calcium Strengthens the bones and teeth. Also needed to help regulate the heartbeat and help muscle and nerve functions. Its minor deficit can affect bone and teeth formation. milk
dairy Products
green leafy vegetables
salmon
sardines
turnips
tofu
almonds
broccoli

Chromium

Required for the proper metabolism of sugar in the blood.

 

Can affect the potency of insulin in regulating sugar balance.

beans
cheese
whole grain food
peas
meat

Copper

Important for nerve functioning, red blood cell formation and maintaining energy levels through iron absorption. Also good for healthy bones and the immune system.

Anemia, hair problems, dry skin, vitamin C deficiency

beans
raisins
chocolate
nuts
meat
shellfish

Fluorine

Helps to make bones and teeth stronger. Improves resistance to cavities.

Weak teeth and bones.

gelatin desserts
salt water fish (salmon)
tea
fluoridated water

Iodine

Helps keep your thyroid glands working. Your thyroid gland helps regulate the rate at which your body carries out its necessary physiological functions. Enlargement of the thyroid gland. seafood
seaweed
dairy products
iodized salt

Iron

Helps the blood and muscles carry oxygen to the body. Tiredness and lethargy, feelings of weakness, iInsomnia, palpitations. liver
red meat
egg yolk
legumes
whole / enriched grains
dark green vegetables

Magnesium

Helps muscles work, aids metabolism and aids bone growth. Fatigue, numbness, poor memory, muscle twitching and iIrritability, tingling, rapid heart beat.

whole grains
nuts
legumes
apricots
bananas
soy beans
green leafy vegetables
spinach

Manganese

Helps bone growth and cell production. Rarely documented but one case showed in a patient a decrease in serum cholesterol, depressed growth of hair and nails, scaly dermatitis, weight loss, reddening of his black hair and beard and impaired blood clotting. whole grains
fruit
vegetables
tea
egg yolk
Molybdenum Helps cells and nerves to function. Very rare but one observation has shown a patient to have developed rapid heart and respiratory rates, headache, night blindness, and ultimately became comatose. dark green vegetables
peas
milk
beans
grains
Potassium Essential for nerve function, muscle contraction and maintainance of fluid and blood pressure in the body. Depression, fatigue, hypertension, decreased Heart Rate oranges
bananas
peanuts
beans
potatoes
spinach
Selenium Helps to prevent damage to cells and aids in the functioning of the thyroid gland. An antioxidant for the body. Poor heart function, osteoarthropathy, mental retardation brazil nuts
tuna
eggs
grains
chicken
shellfish
fish
Sodium Helps to regulate water in the body's blood and tissue Fatigue, apathy, and nausea as well as cramps in the muscles of the extremities. table salt
dairy products
Zinc Helps wounds to heal and aids taste and smell sensory. Growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, and loss of appetite. whole wheat
peanut
poultry
eggs
legumes
beef
shellfish

 


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