Mineral Macrominerals

Function is a systemic electrolyte and is essential in coregulatingATP with sodium.Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids.

Deficiency

Over

Food Source

Potassium Ka

hypokalemia

hyperkalemia

Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish. Table salt (sodium chloride) is the main dietary source Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach.Naturally in many foods and is added to many prepared foods. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables,nuts and seeds.Primari ly in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice.

Chlorine -Cl

is needed for production of hydrochloric acid in the stomach and hypochloremia in cellular pump functions. is a systemic electrolyte and is essential in coregulatingATP with potassium. Maintains body's fluid hyponatremia balance; important for nerve function and muscle contraction; controls heart's rhythm.

.hypochloremia

Sodium - Na

hypernatremia

Calcium - Ca

is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of hypocalcaemia blood cells.Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.

Hypercalcaemia

Phosphorus - P

Builds bones and teeth.

hypophosphatemia

Meat, fish, eggs, legumes and hyperphosphatemia dairy products; also whole wheat, corn and rice. Hypermagnesemia Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products. Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes. Iron is poorly absorbed from food. The richest sources are red meat and organ meats; other sources include whole-wheat products, shellfish, nuts and dried fruit. Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements. Tea, green vegetables, legumes, oats and rice.

Builds bones and teeth; involved in hypomagnesemia, functioning of muscular and nervous Magnesium - Mg magnesium systems and hear and circulatory deficiency system. Microminerals Zinc - Zn Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production. zinc deficiency

Zinc toxicity

Iron - Fe

Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress

anaemia

Iron overload disorder

Involved in reproductive processes, sex hormone formation; essential for manganese Manganese - Mn normal brain function and bone deficiency development. Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.

Manganism

Copper - Cu

copper deficiency

Copper toxicity

Organ meats, shellfish, wholegrain products, legumes and dried fruits.

Iodine I2

Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development. An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers. Involved in enzyme activities. help to give you healthy hair, skin and nails. Sulfur foods are important as this mineral is present in every one of your cells. A vital component of Vitamin B12Involved in preventing and treating pernicious anaemia. Helps red blood cell production. Supports normal nervous system function

iodine deficiency

Iodism

Saltwater fish, shellfish, sea kelp and iodized salt. Whole-grain cereals, fish and shellfish, meat and dairy products. Dairy products, legumes, wholegrain cereals and organ meats. unprocessed animal foods and seafood. It is also found in great abundance in raw egg yolks. Found abundantly in all foods that are rich in B12, such as meat, fish, shellfish, milk, liver. Lower levels are found in some mushrooms (such as shitake) and seaweeds, but not in fruits or vegetables, explaining why cegetarians can easily become deficient. Good sources of nickel include chocolate, nuts, fruits and vegetables. Meats are typically low in this interesting element. Whole wheat and other whole grains and molasses.

Selenium - Se Molybdenum Mo Sulfur - S

selenium deficiency selenosis molybdenum deficiency

Cobalt - Co

Cobalt poisoning

Nickel - Ni

There have been occasional studies asserting the essentiality of nickel, but it currently has no known RDA. An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis. Promotes bone and tooth formation; prevents tooth decay. Boron has been found to be essential for the utilization of vitamin D and calcium in the body. necessary to allow the brain to function properly

Nickel toxicity

Chromium - Cr

Chromium toxicity

Fluorine - F

Seafood, tea, coffee and soybeans; sodium fluoride is Fluoride poisoning often added to the water supply to prevent tooth decay. Fruits, vegetables, tubers and legumes have a higher concentration of boronthan cereal & grains.

Boron - B