| *Calcium |
Needed for muscle and neuron function; heart health; builds bone and supports synthesis and function of blood cells; nerve function |
Osteoporosis, rickets, muscle spasms, impaired growth |
Milk, yogurt, fish, green leafy vegetables, legumes |
| *Chlorine |
Needed for production of hydrochloric acid (HCl) in the stomach and nerve function; osmotic balance |
Muscle cramps, mood disturbances, reduced appetite |
Table salt |
| Copper (trace amounts) |
Required component of many redox enzymes, including cytochrome c oxidase; cofactor for hemoglobin synthesis |
Copper deficiency is rare |
Liver, oysters, cocoa, chocolate, sesame, nuts |
| Iodine |
Required for the synthesis of thyroid hormones |
Goiter |
Seafood, iodized salt, dairy products |
| Iron |
Required for many proteins and enzymes, notably hemoglobin, to prevent anemia |
Anemia, which causes poor concentration, fatigue, and poor immune function |
Red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains |
| *Magnesium |
Required co-factor for ATP formation; bone formation; normal membrane functions; muscle function |
Mood disturbances, muscle spasms |
Whole grains, leafy green vegetables |
| Manganese (trace amounts) |
A cofactor in enzyme functions; trace amounts are required |
Manganese deficiency is rare |
Common in most foods |
| Molybdenum (trace amounts) |
Acts as a cofactor for three essential enzymes in humans: sulfite oxidase, xanthine oxidase, and aldehyde oxidase |
Molybdenum deficiency is rare |
|
| *Phosphorus |
A component of bones and teeth; helps regulate acid-base balance; nucleotide synthesis |
Weakness, bone abnormalities, calcium loss |
Milk, hard cheese, whole grains, meats |
| *Potassium |
Vital for muscles, heart, and nerve function |
Cardiac rhythm disturbance, muscle weakness |
Legumes, potato skin, tomatoes, bananas |
| Selenium (trace amounts) |
A cofactor essential to activity of antioxidant enzymes like glutathione peroxidase; trace amounts are required |
Selenium deficiency is rare |
Common in most foods |
| *Sodium |
Systemic electrolyte required for many functions; acid-base balance; water balance; nerve function |
Muscle cramps, fatigue, reduced appetite |
Table salt |
| Zinc (trace amounts) |
Required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase |
Anemia, poor wound healing, can lead to short stature |
Common in most foods |
| *Greater than 200mg/day required |
