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…
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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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