| Mineral |
Food Sources |
Body Function |
| Boron (B) |
Prunes, dates, raisins and honey, nuts, fresh fruit, green
leafy vegetable |
enhances brain function, promotes alertness, and plays a
role in how the body utilizes energy from fats and
sugars. |
| Calcium (Ca) |
Milk, dairy products, green leafy vegetables, tofu,
sardines and salmon with bones. |
Forms and maintaines bones and teeth; needed to help
muscles contract and nerves to function, aids blood clotting.
|
| Chromium (Cr) |
Whole grain cereals and bran, brewer's yeast, calf lever.
|
Along with insulin, helps the body metabolize sugar.
|
| Copper (Cu) |
Shell fish, nuts, seeds, pulses, liver, whole grains. |
Helps form skin and tissues; essential for heart function;
used in production of energy and formation of red blood cells.
|
| Chloride (Cl) |
Table salt as well as kelp, olives, tomatoes, celery |
essential for the proper distribution of carbon dioxide
and the maintenance of osmotic pressure in the tissues. |
| Cobalt (Co) |
Chocolate, dried fruits and nuts, offal, B12 rich foods |
Cobalt is a central component of the vitamin cobalamin, or vitamin B12. |
| Iodine (I) |
Salt, fish, sea weed. |
Aids function of thyroid glands. |
| Iron (Fe) |
Meat, cereals, poultry, fruits, fish, green leafy
vegetables, whole grains. |
Helps to take oxygen around the blood stream and to form
red blood cells; helps to resist stress and disease. |
| Magnesium (Mg) |
Nuts, whole grain, green vegetables, bananas. |
Aids metabolism of fruit and communication between cells;
helps maintain heart rhythm. |
| Manganese (Mn) |
Avocados, nuts and seeds, seaweed, and whole grains |
essential for proper coordination between brain and body;
helps in treatment of male and female sterility, impotence in
men, digestive disorders, convulsions or seizures. |
| Molybdenum (Mo) |
Nuts, tinned vegetables, and cereals, leafy vegetables |
involved in the metabolism of sulfur amino acids; involved
in the oxidation of purines and pyrimidines and the production
of uric acid. |
| Potassium (K) |
Dried fruits, vegetables, pulses, red meat. |
Needed by nervous system and for muscles to contract;
helps regulate blood pressure and keeps skin healthy. |
| Phosphorus (P) |
Milk, meat, poultry, fish, cereals, pulses, fruits. |
Helps keep bone and teeth strong; helps body release
energy; aids kidney function. |
| Selenium (Se) |
Sea food, kidneys, liver, cereals, grains. |
Helps stop cells from being damaged; keeps heart muscles
healthy. |
| Silicon (Si) |
Unrefined grains of high fiber content and cereal
products |
important for the proper elasticity of skin and a
deficiency may result in premature wrinkles, dull brittle hair
or soft splitting nails |
| Zinc (Zn) |
Red meat, poultry, oysters, eggs, nuts, milk, yogurt,
whole grain cereals. |
Needed for sperm production; growth and production of
energy; aids immune system, healing and blood clotting. |
| Sodium (Na) |
Table salt, vegetables, many prepared foods. |
Maintaines, bodies fluid balance; helps control heart
rhythm; some bottled water helps nreves transmit messages and
muscles contract. |
| Sulfur (S) |
Red gram, green gram, and leafy vegetables |
Healing build-up of toxic substances in the body; promotes
healthy skin, nails & hair. |
