| MINERALS |
Benefits These
Body Functions |
RDA** and Best
Food Sources |
Deficiency
Symptoms |
Negative Interactions |
| BORON |
Builds, maintains healthy bones, cell membranes. Enzyme reactions. Enhances brain functions. |
3 mg - fruits, vegetables, nuts, wine, cider. |
Poor calcium absorption, impaired growth. Vitamin C depletion. |
Alcohol, caffeine. |
| CALCIUM |
Bone and tooth development and maintenance. Muscle contraction, nerve transmission. |
1000 mg - milk, yogurt, cheese, green vegetables. Canned fish w/edible bones. |
Bone weakness, poor skeletal health. Impaired nervous system. |
Excess saturated fat in diet. |
| CHROMIUM |
Fat and carbohydrate metabolism, maintaining healthy cholesterol levels. Energy production and insulin activity. Sexual function. |
200 mcg - yeast, whole grains, vegetable oils. |
Poor glucose tolerance, low blood sugar levels. Fatigue, anxiety. |
Excess iron intake. |
| COPPER |
Iron utilization. Hemoglobin production. |
2-3 mg - nuts, seeds, organ meats, raisins. |
Anemia, fatigue, weakness, bone fragility. |
Exhaust fumes, cadmium. |
| IODINE |
Production of thyroid hormone. Regulates metabolism. |
150 mcg - seafood, kelp, iodized salt. |
Enlarged thyroid gland. Fibrocystic breast disease. |
Unknown |
| IRON |
Transport of oxygen to tissues. Enzyme functions. |
10-18 mg - whole grain cereals, nuts, green vegetables. |
Fatigue, weakness from anemia, brittle fingernails. |
Excess saturated fat in diet, excess protein. |
| MAGNESIUM |
Enzyme activity. Health of heart arteries. Protein production. Nerve function. Muscle relaxation. |
420 mg - whole grains, nuts, green vegetables, legumes, seafood, milk. |
Weakness, confusion, mood/personality changes, anorexia, muscle tremor, nausea. |
Excess iron. High fat diet. Alcohol, caffeine. |
| MANGANESE |
Enzyme activity in reproduction, growth, fat metabolism. |
2.5-5.0 mg - whole grains, eggs, nuts, green vegetables. |
Poor growth, reproductive problems, fragile bones. |
Alcohol, coffee, cortisone, diuretics, excess sugar. |
| MOLYBDENUM |
Trace mineral. Enzyme system function. Iron metabolism. Normal cell function. |
75-250 mcg - grains, leafy vegetables, legumes, organ meats, lima beans, soybeans. |
Weight loss, anorexia, sexual impotency, gout. |
Alcohol, caffeine. High sulfur intake. |
| PHOSPHORUS |
Bone/teeth formation, muscle contraction, kidney function, nerve & muscle activity. |
700 mg - eggs, fish, nuts, meat, poultry, milk and milk products, lentils. |
Anorexia, weakness, stiff joints, fragile bones. |
Alcohol, antacids, oral contraceptives. Excess iron intake. |
| POTASSIUM |
pH balance of blood. Regulates body water balance, nerve and muscle function. |
2000-3000 mg - meats, fruits, vegetables, potatoes, apricots, milk, orange and fruit juices. |
Fluid retention, impaired growth, bone fragility, muscle weakness. |
Diuretic medication, caffeine, tobacco. |
| SELENIUM |
Antioxidant (with Vitamin E). Protects cell membrane and internal structures. |
70 mcg - liver, kidney, meats, whole grains, seafood, vegetables. |
High cholesterol, heart muscle enlargement, irregular beat. Increased risk of cancer. |
Coffee, excess zinc or copper. |
| SILICON (SILICA) |
Formation of bone, cartilage, connective tissue, vascular walls. |
20-45 mg - grains, cereals, green leafy and root vegetables, brown rice. |
Respiratory diseases. Abnormal bone formation. Osteoporosis. |
Alcohol, caffeine |
| ZINC |
Insulin activity, sexual function. Growth, tissue repair, wound healing, bone structure, detoxification. |
15 mg - oysters, herring, meat, poultry, whole grains, breads and cereals milk. |
Loss of sense of taste, sterility, poor wound healing, anemia, retina damage. |
Vegetarian diets, excess cooper. |
