CALCIUM- Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure…. Main sources are….Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale… Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.
CHLORIDE- Balances fluids in the body. A component of stomach acid, essential to digestion.. ……….Main sources are….Salt (sodium chloride), soy sauce, processed foods….750 mg daily…
CHROMIUM Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose…. Main sources are...Meat, poultry, fish, some cereals, nuts, cheese…. Unrefined foods such as brewer's yeast, nuts, and cheeses are the best sources of chromium.
COPPER. Plays an important role in iron metabolism. Helps make red blood cells… Main sources are..Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes… More than half of the copper in foods is absorbed.
FLUORIDE. Encourages strong bone formation. Keeps dental cavities from starting or worsening… Main sources are..Water that is fluoridated, toothpaste with fluoride, marine fish, teas… Harmful to children in excessive amounts.
IODINE. Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder… Main sources are…Iodized salt, processed foods, seafood… To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water.
IRON. Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones… Main sources are…Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products… Many women of childbearing age don't get enough iron.Women who do not menstruate probably need the same amount of iron as men.Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).
MAGNESIUM. Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth… Main sources are…Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk… The majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem…
MANGANESE. Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates… ....Main sources are...Nuts, legumes, whole grains, tea. If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.
MOLYBDENUM. Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death…Main sources are.. Legumes, nuts, grain products, milk.. Molybdenum deficiencies are rare.
PHOSPHORUS. Helps build and protect bones and teethPart of DNA and RNA.Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells…..Main sources are.. Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds. Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain..
POTASSIUM. Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones. Main sources are….Meat, milk, fruits, vegetables, grains, legumes. New recommendations (DRIs) for potassium are under development by the Institute of Medicine.Food sources do not cause toxicity, but high-dose supplements might.
SELENIUM. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity. Main sources are….Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products. Researchers are investigating whether selenium may help reduce the risk of developing cancer.
SODIUM. Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractionsImpacts blood pressure; even modest reductions in salt consumption can lower blood pressure. Main sources are..Salt, soy sauce, processed foods, vegetables. While experts recommend that people limit sodium intake to 2,400 mg, most Americans consume 4,000–6,000 mg a day.New recommendations (DRIs) for sodium are being developed by the Institute of Medicine.
SULFUR. Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin,& nails… Main sources are..Protein-rich foods, such as meats, fish, poultry, nuts, legumes. Sulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein.
ZINC. Helps form many enzymes and proteins and create new cellsFrees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration. Main sources are…Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts. Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods…10 mg daily is normally needed daily
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