minerals

Calcium
(Ca) Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.
Sources:

Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice. 800 - 1,200 mg


Chromium
(Cr) An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis.
Sources:

Whole wheat and other whole grains and molasses. None;
50 - 200 µg suggested


Copper
(Cu) Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.
Sources:

Organ meats, shellfish, whole-grain products, legumes and dried fruits. None;
2 - 3 mg suggested


Fluoride
(F) Promotes bone and tooth formation; prevents tooth decay.
Sources:

Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay. None


Iodine
(I2) Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development.
Sources:

Saltwater fish, shellfish, sea kelp and iodized salt. 150 µg
Iron (Fe) Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress
Sources:

Iron is poorly absorbed from food. The richest sources are red meat and organ meats; other sources include whole-wheat products, shellfish, nuts and dried fruit. Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements. Women 15 mg;
Men 10 mg


Magnesium
(Mg) Builds bones and teeth; involved in functioning of muscular and nervous systems and hear and circulatory system.
Sources:

Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products. Women 280 mg;
Men 350 mg


Manganese
(Mn) Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development.
Sources:

Tea, green vegetables, legumes, oats and rice. 2 - 5 mg


Molybdenum
(Mo) Involved in enzyme activities.
Sources:

Dairy products, legumes, whole-grain cereals and organ meats. 75 - 250 mg


Phosphorus
(P) Builds bones and teeth.
Sources:

Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice. 1 gram


Potassium
(K) Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids.
Sources:

Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish. None;
3.5 grams suggested


Selenium
(Se) An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers.
Sources:

Whole-grain cereals, fish and shellfish, meat and dairy products. Women 55 µg;
Men 70 µg


Sodium
(Na) Maintains body's fluid balance; important for nerve function and muscle contraction; controls heart's rhythm.
Sources:

Naturally in many foods and is added to many prepared foods. 2,400 mg


Zinc
(Zn) Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production.
Sources:

Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes. Women 12 mg;
Men 15 mg