Nutrition
Unlike the larger vitamin molecules minerals are small, inorganic molecules that assist in a variety of bodily processes and have many structural and regulatory roles. Calcium and phosphorus help form bone and teeth, for example, while sodium and potassium help regulate fluid balance. Like vitamins, minerals cannot be made by the body and must be supplied through the diet. Also like vitamins, not all foods have the same types or amounts of minerals and too little or too much mineral intake is not healthy. This is another reason why we encourage people to eat a wide range of various whole real foods regularly.
| Mineral Name | Primary Functions | Deficiency Effects | Known Toxicity Effects | Natural Food Sources |
| Calcium | Component of bone and teeth, assists with muscle contraction and relaxation, blood pressure, clotting and nerve function | Stunted growth in children, osteoporosis in adults. | Diarrhea, interference with absorption of other minerals | Dairy (yogurt, cheese, milk), fish with bones, dark leafy greens, legumes (beans and lentils), almonds, nutritional yeast |
| Chromium | Assists insulin in moving blood sugar into cells | Abnormal glucose metabolism | Potential muscle degeneration | Meat, whole grains and vegetable oils |
| Fluoride | Strengthens bones and teeth, resists tooth decay | Susceptibility to tooth decay | Fluorosis, discolored teeth, nausea, chest pain | Seafood, tea, municipal fluoridated water (in some places) |
| Iodine | Component of thyroid hormone, helps regulate growth, development and metabolism | Goiter, cretinism | Low thyroid activity, enlarged thyroid | Seafood, plants grown in iodine rich soil, small amounts in sea salt and Himalayan rock salt |
| Iron | Part of hemoglobin – carries oxygen in blood, part of myoglobin – carries oxygen in muscle | Anemia, weakness, headaches, reduced immunity, low tolerance for cold | Fatigue, infection, liver damage, colon cancer, bloody stools, fatal to children | Red meat (beef, lamb), fish, poultry (chicken, turkey), eggs, broccoli, legumes (beans and lentils), dried fruit, nuts and seeds, nutritional yeast |
| Magnesium | Mineralization of bones and teeth, assists enzyme function, muscle contraction, nerve transmission | Weakness, muscle twitches, confusion, convulsions, odd muscle movements and cramps | Confusion, lack of coordination, death (due to overdose of laxatives and antacids which are high in magnesium) | Nuts, legumes, whole grains, dark leafy greens, seafood, chocolate/cocoa |
| Phosphorus | Bones and teeth, DNA, part of cell membranes (combined with fats as phospholipids) | Weakness, bone pain (deficiency is rare, and usually due to medication) | Low blood calcium, increased calcium excretion | Meat(beef), fish, poultry, eggs, milk |
| Potassium | Maintains fluid balance (electrolyte), assists nerve impulse transmission, muscle contraction | Muscular weakness, paralysis, confusion (cue to dehydration) | Muscular weakness, vomiting reflex | All whole foods, fruits, vegetables, grains, meat, milk, nutritional yeast |
| Selenium | Antioxidant, works with Vitamin E | Keshan disease, muscle degeneration/pain, cataracts, low sperm count, fragile red blood cells, heart damage | Nail and hair brittleness and loss, nerve, muscle, liver damage and nausea | Seafood, organ meats, other meats (beef), grains and vegetable with rich soil content |
| Sodium | Maintains fluid balance (electrolyte), assists nerve impulse transmission, muscle contraction | Muscle cramps, mental apathy, loss of appetite | Edema, acute hypertension, increased calcium excretion | Table salt, sea salt, Himalayan salt, soy sauce, MSG |
| Zinc | Part of insulin, helps enzymatic functions, DNA repair, taste perception, immune function, wound healing, and sperm | Failure to grow in children, dermatitis, loss of taste, poor healing, sex retardation | Fever, nausea, vomiting, dizziness, incoordination, anemia, heart disease | Protein containing foods (beef), some grains and vegetables |
