Macrominerals
calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur
Calcium: vital for building strong bones and teeth
RDA: 1,300mg, Sources: milk, soy, dairy products, products fortified in calcium
Deficiency Symptoms: osteomalacia, osteoporosis, rickets, tetany
Sodium: vital for maintaining fluid balance in your body
RDA: 1,500-
Deficiency Symptoms: muscle twitching, dehydration, memory loss, nausea, poor concentration, sweating
Chloride: necessary for the proper functioning of the liver, helps for maintaining fluid balance in your body
RDA: 750mg, Sources: sea salt, table salt, salt substitutes, processed foods
Deficiency Symptoms: excess vomiting, acute acid-
Sulfur: necessary for the formation of hair, nails, cartilage and tissue, needed for a healthy nervous system
RDA: 850mg, Sources: cabbage, clams, eggs, fish, garlic, legumes, meat, milk
Deficiency Symptoms: only found with a protein deficiency
Magnesium: helps muscles and nerves function, steadies the heart rhythm, keeps bones strong
RDA: 360-
Deficiency Symptoms: anxiety, fatigue, insomnia, muscular problems, Nausea, heart arrhythmia
Phosphorus: helps form healthy bones and teeth
RDA: 1,2500mg, Sources: dairy products, meat, fish
Deficiency Symptoms: anemia, nerve disorders; respiratory problems, weakness, weight loss
Potassium: helps with muscle and nervous system function, helps the body maintain the balance of water in the blood and body tissues
RDA: 4,700mg, Sources: green leafy vegetables, citrus fruits, bananas, dried fruits
Deficiency Symptoms: may lead to general muscle paralysis; metabolic disturbances
Traceminerals
iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium
Iron: helps red blood cells carry oxygen to all parts of the body
RDA: 11mg, Sources: red meat, pork, fish and shellfish, poultry, soy, beans
Deficiency Symptoms: anemia –
Zinc: important for normal growth, strong immune system, wound healing
RDA: 9-
Deficiency Symptoms: stunt child’s growth, lesions on the skin, susceptible to infections
Manganese: used with bone formation, muscle coordination, nervous system function, it is also used with Vitamin K to help promote blood clotting
RDA: 10mg, Sources: spinach, tea, wheat germ, whole grains, blackberries, blueberries, bran, brown rice
Deficiency Symptoms: it is rare, but you many experience seizures, epilepsy, poor muscle coordination, facial twitching, bone deformities
Copper: involved in the absorption and metabolism of iron, keeps your arteries flexible
RDA: 900mcg, Sources: salmon, seeds, shell fish, raisins, soy, spinach, avocado, molasses fish, legumes, lentils, liver, lobster, oats, oysters, peanuts
Deficiency Symptoms: very rare, but if you consume way to much zinc, or have excessive diarrhea it may lead to a marginal deficiency with symptoms such as anemia, skeletal defects, loss of pigment in your hair and skin, decreased resistance to infection, heart disease
Iodine: necessary to form thyroid hormones that regulate the body’s metabolism, keeps skin, hair, nails healthy
RDA: 150mcg, Sources: shrimp, lobster, milk, mushrooms, canned salmon, salted nuts and seeds
Deficiency Symptoms: thyroid enlargement, dry hair, irritability, nervousness, slow metabolism
Cobalt: works with Vitamin B12 for the functioning of enzymes and production of red blood cells
RDA: 5mcg, Sources: clams, oysters, dairy products, meats
Deficiency Symptoms: mostly found in vegetarians with a lack of Vitamin B12 that can lead to pernicious anemia and nervous system disorders
Fluoride: essential for healthy bone and tooth formation
RDA: 2.5mg, Sources: fluoridated tap water, apples, eggs, canned salmon and sardines, tea
Deficiency Symptoms: increased dental cavities
Selenium: works with vitamin E and is involved in several enzyme systems, necessary for healthy skin, muscles and heart function
RDA: 70mcg, Sources: broccoli, brown rice, nuts, chicken, garlic, milk, mushrooms, seafood, whole grain products
Deficiency Symptoms: premature aging, muscular aches, nerve cell damage, infertility