Functions: Principal skeletal
mineral in bones and teeth, muscle contraction and relaxation, heart function,
nerve function, intracellular regulation, extracellular enzyme cofactor, blood
clotting, blood pressure. May decrease urinary elimination of vitamin C.
Toxicity: Rare. Possible imbalance
of other minerals, most notably iron,
magnesium, and zinc. Excessive amounts of calcium supplements, particularly
calcium carbonate, can lead to chromium deficiency. Taking large amounts
of calcium supplements can also cause constipation (this can be alleviated with
concurrent supplementation of magnesium).
Interfering factors: Large quantities of fat, oxalic acid and phytic acid, and excess phosphorus can reduce absorption of calcium. Deficiency in vitamin D, magnesium, or zinc can impair absorption as well.
Animal Food Sources: Milk, cheese, yogurt, fish (with bones)
Plant Food Sources: Tofu, legumes, kale, broccoli, turnip greens, acorn squash, butternut squash, sesame seeds, almonds, okra, blackstrap molasses, watercress, walnuts, dried figs, carob, oatmeal, fortified foods (soy milk, orange juice, cereal, etc). Note: Spinach, rhubarb, chard, and beet greens contain calcium, but because they also contain oxalates, they are not reliable sources.
Functions: Mineral component
of bones and teeth, acid-base balance, DNA/RNA structure, energy (as part of
ADP/ATP), enzyme cofactor, found in every cell as part of phosopholipid
structures, assimilation of niacin, transfer of nerve impulses,
metabolism of fats and starches.
Deficiencies: Unknown. Most
Americans should worry more about getting too much.
Toxicity: Relative deficiency
of calcium (>2:1 ratio of
phosphorus:calcium could lead to hypocalcemia).
Animal Food Sources: Milk, yogurt, cheese, fish, beef, poultry, eggs
Plant Food Sources: Legumes, nuts, broccoli, pumpkin, grains, carbonated beverages, processed foods (as phosphates), fortified foods (as calcium phosphate).
Functions: Bone
mineralization, protein synthesis, converting blood sugar to energy, muscular
contraction and relaxation, proper heart function, nerve transmission,
absorption of calcium, vitamin C,
phosphorus, sodium, and potassium.
Deficiencies: Rare in non-disease state; prevalent in chronic alcoholism, renal dysfunction, hyperparathyroidism, and diabetes. May cause weakness, confusion, hypertension, arrhythmia, depressed pancreatic hormone secretion, heart arrhythmia, growth failure, behavioral disturbances, muscle spasms.
Toxicity: Unknown. High doses
of supplemental magnesium may lead to diarrhea.
Interfering factors: Excessive
consumption of alcohol, coffee, tea, oxalates,
phytates, sodium chloride, and vitamin
D. Athletes are at an increased need for magnesium.
Animal Food Sources: Beef, tuna, scallops, milk, yogurt
Plant Food Sources: Legumes, sunflower seeds, pumpkin seeds, quinoa, soy beans, tofu, nuts, kiwi, corn, pumpkin, squash, dark green vegetables, chocolate.
Other Sources: Mineral water,
hard water.
Functions: Principal
electrolyte. Acid-base balance, fluid retention, muscle contraction, involved
in nerve impulse transmission.
Deficiencies: Not commonly
seen in the typical Western diet. Cramping, apathy, depressed appetite.
Toxicity: Possible
hypertension, dehydration, relative deficiency of potassium.
Interactions/interfering
factors: Readily lost during excessive sweating, diarrhea, and vomiting.
Athletes often need more sodium than sedentary people but generally get
adequate amounts.
Animal Food Sources: All meat products, fish, dairy products, and especially canned, pickled, or processed meats.
Plant and Other Food Sources: Table salt, soy
sauce, pickled foods, canned foods, processed foods, foods prepared with MSG
(mono sodium glutamate), sea vegetables, baking soda, moderate amounts in some vegetables and breads.
Functions: Major electrolyte.
Fluid balance, acid-base balance, aides digestion in stomach
Toxicity: Rare. Possible
vomiting, disturbed acid-base, hypertension.
Interactions/interfering
factors: Lost readily in sweat, feces, and vomit.
Food Sources: Usually consumed
as table salt (sodium chloride, NaCl), also found in soy sauce, meats, sea food
and sea vegetables, milk, tomatoes, celery, eggs, processed foods, bananas,
cantaloupe, low sodium or sodium-free salt substitutes (potassium chloride,
KCl)
Functions: Major electrolyte.
Protein synthesis, fluid balance, muscle contraction, nerve transmission
Deficiencies: Weakness, paralysis,
mental confusion, possible death
Toxicity: Rare, except from excessive
supplementation or renal disease. Muscular weakness, possible vomiting.
Interfering factors: Diuretics
(including coffee and alcohol) and sugar can deplete the body of potassium.
Excess sodium can also cause a
relative deficiency.
Food Sources: Abundant in whole (unprocessed)
foods, best sources are potatoes, avocado, milk, yogurt, raisins, cantaloupe,
orange juice, squash, lentils, oranges, kiwi, broccoli, tomatoes, fish,
low sodium or sodium-free salt substitutes (KCl)
Functions: Hemoglobin
formation in red blood cells, myoglobin formation in muscle, oxygen carrier,
energy utilization, needed to convert beta-carotene to vitamin A.
Deficiencies: Anemia,
weakness, headaches, depressed immunity, behavioral abnormalities, reduced
cognitive function.
Toxicity: Infections, liver
damage, possible increased cancer and heart disease risk. Excessive iron intake
may interfere with absorption of copper
and zinc.
Interfering factors: Iron is
best absorbed as heme iron (animal sources), but vitamin C helps non-heme iron more bioavailable. Deficiency in copper, manganese or vitamin C limits
iron absorption. Excessive amounts of zinc or calcium
taken at the same time as iron may also inhibit absorption. Women (particularly
pregnant women and lactating women) and athletes are at an increased risk of
iron deficiency.
Animal Food Sources (heme iron): Beef, pork, poultry, fish, shellfish, eggs.
Plant Food Sources (non-heme iron): Farina, legumes, oatmeal, dried fruits, beets, leafy green vegetables, whole grains, nuts and seeds, broccoli, tomatoes, brewer's yeast, enriched pasta, pumpkin, fortified cereals, foods cooked in cast iron pots.
Functions: Transport of vitamin A, sense of taste, wound
healing, sperm production, fetal development, muscle contraction, immune
health. Plays a part in many enzymes, hormones (most notably insulin), genetic
material, and proteins.
Deficiencies: Decreased
appetite, impaired taste, growth failure in children, delayed development of
sex organs, reduced immune function, poor wound healing, metabolic
disturbances. Zinc deficiency may be one of the causes, or at least a perpetuating
factor, in the eating disorder anorexia nervosa.
Toxicity: Fever, vomiting,
diarrhea, gastric distress, dizziness. Excessive zinc intake may interfere with
absorption of iron.
Interfering factors: Excessive
amounts of iron, deficiency in copper, large intake of phytic acid. Zinc is best absorbed from
animal sources. Athletes and pregnant women are at a special need for zinc. And men take note: a large amount of zinc is lost in seminal emissions.
Animal Food Sources: Beef, fish,
poultry, milk
Plant Food Sources: Sunflower seeds, pumpkin seeds, green peas, broccoli, other green vegetables, oatmeal, whole grains (preferably from leavened breads),
yogurt, brewer's yeast, peanut butter, almonds.
Functions: Absorption of iron, part of many enzymes, necessary
for formation of collagen, regulate oxygen levels, essential to utilization of vitamin C.
Deficiencies: Rare. Anemia,
bone changes
Toxicity: Unknown, except in the
rare hereditary condition known as Wilson's disease
Interfering factors: Excessive
iron or zinc intake
Plant Food Sources: Dried beans, peas, lentils, whole wheat, oatmeal prunes, green
leafy vegetables, mushrooms, cocoa and chocolate, bananas, eggplants, soy products, oranges, raisins, coffee.
Functions: Component of the
hormone thyroxin which aids in metabolism regulation and fetal development
Deficiencies: Goiter,
cretinism.
Toxicity: Depressed thyroid
activity
Interfering factors: Eating
large amounts of foods containing goitrogens (e.g. vegetables from the cabbage
family, soybeans) can interfere with iodine?s activity if eaten at the same
time.
Animal Food Sources: Fish, shellfish, milk
Plant and Other Sources: Major source in
U.S. and Canada is iodized salt (salt is generally not iodized in the United
Kingdom). Also found in bread, sea vegetables, and foods grown in
iodine rich soil. Sea salt is not a reliable source, as the drying process actually turns naturally occurring iodide to a gas.
Functions: Energy release,
sugar and fat metabolism, aids the action of insulin as part of the glucose
tolerance factor, protein transport.
Deficiencies: Marginal
deficiency may be common in the United States. Impaired glucose tolerance (may
lead to diabetes), elevated circulating insulin, disturbed fat metabolism.
Toxicity: Limited primarily to
occupational exposure (non-dietary) in hexavalent chromium.
Interfering factors: Excess calcium interferes with chromium
absorption. Eating large quantities refined carbohydrates and other high
glycemic foods can deplete the body of chromium.
Food Sources: Chicken, ham, some varieties of cheese, vegetable oils, whole grains, seeds, black pepper, green peppers, potatoes, brewer's yeast, wine, beer, brown rice, lettuce, dulse, stevia, peaches.
Functions: As part of two
important antioxidant enzymes (Coenzyme Q10 and glutathione peroxidase), acts
as a free radical scavenger and protects against oxidation.
Deficiencies: Anemia (rare),
possible increased risk of heart disease and cancer
Toxicity: Rare. Digestive
disorders, dermatologic lesions
Interfering factors: Athletes
are at an increased need for selenium. Too much vitamin E taken at the same time can cause a relative deficiency.
Food Sources: Seafood, meats,
eggs, milk, whole grains, wheat germ, torula yeast, legumes, Brazil nuts, tomatoes, onions,
broccoli (if grown in selenium-rich soil).
Functions: Component of a
several of enzymes including those needed for proper use of biotin, thiamin and vitamin C, component of thyroid hormone, needed for digestion and
utilization of food, may be needed to help build bones.
Deficiency: Marginal
deficiency may be common in the United States, though clinical deficiency has
not been recorded.
Toxicity : Rare. In
occupational exposures: Nervous system disorders, schizophrenia
Interfering factors: Large
calcium and phosphorus intake can inhibit manganese absorption.
Food Sources: Tea, vegetables,
legumes, pecans, peanuts, fruit juice, oatmeal, rice, lettuce, grapefruit,
apples, pineapple, brewer?s yeast, tofu, peaches, figs, nuts, ginger, coffee.
Functions: Component of a
several of enzymes. Helps the body use iron and burn fats.
Deficiency: None recorded
Toxicity: Enzyme inhibition,
gout
Food Sources: Legumes,
cereals, meats, organ meat, leafy vegetables
Functions: Bone and teeth
formation, decreases dental caries
Deficiencies: Tooth decay,
bone loss
Toxicity: Fluorosis (discolored teeth).
Amounts of these minerals needed by the body are so tiny, you?d have to try hard NOT to get enough.
Functions: As a component of
vitamin B12, aids in nerve function
and blood formation
Food Sources: Meat, dairy,
eggs, green leafy vegetables, sea vegetables
Boron:
Functions: Helps the absorption and
controls the balance of calcium, magnesium, and phosphorus, thus is essential
to good bone health.
Food sources: Green leafy vegetables, nuts, grains, fruits, beer, cider, wine.
Functions: Component of: biotin, thiamin, insulin, some amino
acids, important to cell respiration.
Food Sources: All
protein-containing foods (meats, fish, eggs, dairy, legumes, nuts), onions, garlic, cabbage,
brussels sprouts, turnips, kale, lettuce, kelp and other seaweed, and
raspberries
Functions:
Cellular respiration, formation of bones and teeth, utilization of blood sugar,
glycogen synthesis.
Food
sources: Fish,
liver, olives, seafood, vegetable oils, whole grains
Functions: Metabolism of glucose,
lipids, and hormones, present in DNA and RNA.
Food sources: Beans, cereals,
grains, nuts, seafood, seeds, vegetables.
Silicon:
Functions: Bone structure, collagen formation,
improves calcium absorption.
Food sources: Alfalfa, beet's, bell
pepper's, brown rice, dulse, Echinacea root, goldenseal root, green leafy
vegetables, horsetail grass, liver, soybeans, whole grains.
Functions: Involved in the
transport of sodium within muscles and nerves, especially the autonomic nervous
system. Low levels of lithium may cause mood disorders such as bipolar disorder
or depression (which is why lithium carbonate is often prescribed for these
conditions), but this has not been proven.
Sources: Seafood, seaweed, sugarcane, eggs, dairy, tomatoes, potatoes, drinking water, mineral water, food grown in mineral rich soil
