Minerals Chart

Like vitamins, minerals are also essential nutrients needed by your body in order to function properly.

Minerals help our body to turn food into energy as well as building and maintaining strong teeth and bones. Although these are the main functions, the chart below shows other benefits of minerals as well.

The main types of food minerals are found in include fish, bread, dairy products, meat as well as the standard fruit and vegetables.

Below is a minerals chart from www.thetotalman.com

The Body – Mineral Chart

Mineral What the Mineral does Effects of mineral deficiency Good food sources
Calcium Strengthens the bones and teeth. Also needed to help regulate the heartbeat and help muscle and nerve functions. Its minor deficit can affect bone and teeth formation. milk
dairy Products
green leafy vegetables
salmon
sardines
turnips
tofu
almonds
broccoli
Chromium Required for the proper metabolism of sugar in the blood. Can affect the potency of insulin in regulating sugar balance. beans
cheese
whole grain food
peas
meat
Copper Important for nerve functioning, red blood cell formation and maintaining energy levels through iron absorption. Also good for healthy bones and the immune system. Anemia, hair problems, dry skin, vitamin C deficiency beans
raisins
chocolate
nuts
meat
shellfish
Fluorine Helps to make bones and teeth stronger. Improves resistance to cavities. Weak teeth and bones. gelatin desserts
salt water fish (salmon)
tea
fluoridated water
Iodine Helps keep your thyroid glands working. Your thyroid gland helps regulate the rate at which your body carries out its necessary physiological functions. Enlargement of the thyroid gland. seafood
seaweed
dairy products
iodized salt
Iron Helps the blood and muscles carry oxygen to the body. Tiredness and lethargy, feelings of weakness, iInsomnia, palpitations. liver
red meat
egg yolk
legumes
whole / enriched grains
dark green vegetables
Magnesium Helps muscles work, aids metabolism and aids bone growth. Fatigue, numbness, poor memory, muscle twitching and iIrritability, tingling, rapid heart beat. whole grains
nuts
legumes
apricots
bananas
soy beans
green leafy vegetables
spinach
Manganese Helps bone growth and cell production. Rarely documented but one case showed in a patient a decrease in serum cholesterol, depressed growth of hair and nails, scaly dermatitis, weight loss, reddening of his black hair and beard and impaired blood clotting. whole grains
fruit
vegetables
tea
egg yolk
Molybdenum Helps cells and nerves to function. Very rare but one observation has shown apatient to have developed rapid heart and respiratory rates, headache, night blindness, and ultimately became comatose. dark green vegetables
peas
milk
beans
grains
Potassium Essential for nerve function, muscle contraction and maintainance of fluid and blood pressure in the body. Depression, fatigue, hypertension, decreased Heart Rate oranges
bananas
peanuts
beans
potatoes
spinach
Selenium Helps to prevent damage to cells and aids in the functioning of the thyroid gland. An antioxidant for the body. Poor heart function, osteoarthropathy, mental retardation brazil nuts
tuna
eggs
grains
chicken
shellfish
fish
Sodium Helps to regulate water in the body’s blood and tissue Fatigue, apathy, and nausea as well as cramps in the muscles of the extremities. table salt
dairy products
Zinc Helps wounds to heal and aids taste and smell sensory. Growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, and loss of appetite. whole wheat
peanut
poultry
eggs
legumes
beef
shellfish

Source for Minerals Chart: www.thetotalman.com

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