Major Best Sources Main functions Deficiency symptoms

Minerals
Calcium Milk & milk  Formation of bones and teeth  Stunted growth in
products, meat, fish,  For blood clotting children
eggs, tofu, certain  For normal musle function  Bone loss in adults
green vegetables,  For normal heart rhythm (osteoporosis)
legumes, fortified
juices
Meat, poultry, fish,  Formation of bones and teeth  Muscle weakness
Phosphorus dairy products,  For energy production  Bone pain
cereals, nut and  Used to form nucleic acids
legumes incl DNA (control cellular
function and hereditary)
Magnesium Leafy green vegs, Formation of bones and teeth Weakness
nuts, cereal grains Involved in protein synthesis Confusion
and seafood For normal nerve and muscle Depressed pancreatic hormone
function secretion
Involved in enzyme action Growth failure
Behavioral disturbances
Muscle spasms
Sodium Salt, soy sauce, beef,  For normal nerve and  Muscle cramps
sardines, cheese, muscle function  Mental apathy
potato chips,  Involved in electrolyte  Loss of apetite
sauerkraut, processed balance
and canned foods
Chloride Same as for sodium  Involved in electrolyte  Growth failure in
balance children
 Part of hydrochloric acid  Muscle cramps
found in stomach  Mental apathy
 Necessary for proper  Loss of apetite
digestion
potassium Whole and skim  Facilitates protein synthesis  Muscle weakness
milk, bananas,  Involved in electrolyte  Paralysis
tomatoes, oranges, balance  Confusion
melons, potatoes,  Involved in nerve  Dehydration
sweet potatoes, transmission  Can cause death
prunes, raisins,  Involved in contraction of
spinach, kale, peas, muscle
beans
Sulphur All protein-  Component of certain amino  None known
containing foods acids
 Part of biotin, thiamine and
insulin
Trace Best Sources Main functions Deficiency symptoms
Minerals
Iodine Iodised salt,  Formation of thyroid  goiter
seafood, bread hormones
Iron Red meats, fish,  formation of many enzymes  anemia
poultry, shellfish, in the body  weakness
eggs, legumes,  important component of  headaches
dried nuts, fortified muscle cells and  reduced immunity
cereals haemoglobin (enables red  inability to concentrate
blood cells to carry oxygen  cold intolerance
and deliver it to the body
tissues)
Zinc Protein-containing  formation of many enzymes  Growth failure in children
foods, meats, fish, and insulin  Loss of taste
shellfish, poultry,  Vitamin A transport  Poor wound healing
grains, eggs  Wound healing
 Fetal development
Copper Organ meats,  Helps make  anemia
shellfish, haemoglobin
chocolate,  Part of several
mushrooms, nuts, enzymes
dried legumes,
whole-grain
cereals
Fluoride Drinking water,  Formation of bones  Susceptibility to tooth
tea, seafood and teeth decay
Selenium Seafoods, meat,  Act as antioxidant with  Fragile red blood
grains, vegetables vit E cells
 Required for thyroid  Cataracts
gland  Growth failure
 Heart damage
Chromium Meats, liver, whole  Work closely with  Abnormal glucose
grains, nuts, insulin to regulate metabolism
cheeses blood sugar (glucose)
levels
Molybdenum Legumes, cereals,  Part of some enzymes  Unknown
organ meats
Manganese Widespread in  Part of many enzymes  In animals: poor
foods esp plant growth, nervous
foods system disorders,
abnormal
reproduction
Cobalt Meats, milk and  As part of vit B12  Unknown except in
milk products  Involved in nerve vit B12 deficiency
function and blood
formation