Minerals:
Boron
Functions: Healthy bones, muscle growth, natural steroid compounds, metabolism of Calcium / phosphorus / magnesium, enhances brain function, promotes alertness, normalizes how body utilizes energy from fat and sugar, reduces post menopausal osteoporosis.
Low: Low estrogen and high calcium in urine. Without Boron the calcium will not assimilate into bone tissue and is eliminated in urine.
Sources: apples, carrots, grapes, dark green leafy vegetables, raw nuts, pears, and whole grains , potatoes, legumes, avocado, nuts.
Caution: Do not take more than 3 to 6 mg.
Calcium
Functions: Regulates heartbeat, lowers cholesterol, builds strong bone, needed for bone growth and density of bones & healthy teeth, needed for muscular activities, prevents muscle cramps, prevents blood clotting, helps with activation of several enzymes during digestion, helps with cell membrane permeability.
Low: muscle cramps, insomnia, nervousness, heart irregularities, joint problems, brittle nails, elevated blood cholesterol, high blood pressure, rheumatoid arthritis, tooth decay, learning impairments, emotional problems
Sources: Milk, yogurt, buttermilk, In the bones of salmon, seafood, green leafy vegetables, asparagus, broccoli, cabbage, carob, cheese, figs, kale, and many more.
Chromium:
Chromium is considered to be a major influence in blood sugar balances. Chromium is a factor in the metabolism of glucose. Consequently, chromium in proper amounts and balance, is very important to those individuals who have a tendency to suffer blood sugar imbalance and related problems. Chromium helps to maintain a stable blood sugar level by aiding in the proper utilization of insulin. Individuals suffering from hypoglycemia often show significant improvement in their blood sugar stability through the use of chromium supplementation. Those individuals suffering from diabetes “should not take chromium as a supplement”, without first consulting their physician.
Because research indicates the average American diet is deficient in chromium, it is thought that this deficiency is one of the instigating factors in developing blood sugar instability problems on a broad scale in the population.
LOW: Typical symptoms and indicators which accompany a chromium deficiency include, anxiety, fatigue, inadequate metabolism of amino acids.
Chromium Picolinate is a desired form of chromium which is found to be best absorbed by the body when taken as a nutritional supplement.
Sources of chromium: yeast, brown rice, she is, meet and grains, dried beans, calf livers, chicken, corn, potato, dairy products, eggs, mushrooms.
Copper:
Copper performs many functions in the body such as, enhancing the healing process, providing adequate energy, hair and skin coloring, as well as taste sensitivity.
Copper is closely related to the use of zinc and vitamin C in the body. As vitamin C and zinc are used by the body copper levels go down. If the body has more than adequate levels of copper, vitamin C and zinc levels tend to decline. It has been found that consumption of fructose in large amounts has a tendency to reduce copper levels.
LOW: Copper has many functions including, bone formation, creation of hemoglobin, red blood cells, and it works to balance the mineral zinc and vitamin C. Copper is found to be essential in the formation of collagen, and a deficiency in copper is one of the precipitating factors in osteoporosis. Other indications of copper deficiencies include anemia, baldness, diarrhea, respiratory function problems, skin problems and higher than normal blood fat levels.
HIGH: acne, adrenal insufficiency, allergies, alopecia, anemia, anorexia, anxiety, arthritis (osteo & rheumatoid), autism, cancer, chills, cystic fibrosis, depression, diabetes, digestive disorders, dry mouth, dysinsulinism, estrogen dominance, fatigue, fears, fractures, fungus, heart attack, high blood pressure, high cholesterol, Hodgkin’s disease, hyperactivity, hypertension, hyperthyroid, low hydrochloric acid, hypoglycemia, infections, inflammation, insomnia, iron loss, jaundice, kidney disorders, libido decreased, lymphoma, mental illness, migraines, mood swings, multiple sclerosis, myocardial infarction, nausea, nervousness, osteoporosis, pancreatic dysfunction, panic attacks, paranoia, phobias, PMS, schizophrenia, senility, sexual dysfunction, spacey feeling, stuttering, stroke, tooth decay, toxemia of pregnancy, urinary tract infections, yeast infections
Food sources containing copper include: almonds, avocados, barley, beans, beats, broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, raisins, salmon, seafood, soybeans, and all the leafy green vegetables.
Other Sources: birth control pills, congenital intoxication, copper cookware, copper IUDs, copper pipes, dental alloys, fungicides, ice makers, industrial emissions, insecticides, swimming pools, water (city / well), welding, avocado, beer, bluefish, bone meal, chocolate, corn oil, crabs, gelatin, grains, lamb, liver, lobster, margarine, milk, mushrooms, nuts, organ meats, oysters, perch, seeds, shellfish, soybeans, tofu, wheat germ, yeast
Germanium:
Adequate amounts of germanium are required for proper cellular oxygenation. Germanium is helpful in improving the immune system as well as ridding the body of various toxins and poisons. Much like hemoglobin, geranium assists in carrying oxygen to the cells.
Germanium can be found in the following foods:
garlic, mushrooms, onions, aloe vera, comfrey, ginseng
Iodine:
Very little iodine is needed by the body. Iodine helps to metabolize fat and is essential in the physical and mental development. It is essential in developing and maintaining a healthy thyroid function. Some researchers link a deficiency in iodine to breast cancer. An excess of iodine in the system can produce a metallic taste and sores in the mouth, diarrhea and vomiting.
Iodine can be found in the following:
iodine salt, seafood, ocean fish, kelp, asparagus, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, summer squash, swiss chard and turnip greens.
Iron
Iron’s primary function in the body is the production of hemoglobin and myoglobin as well as oxygenation of red blood cells. Iron is also required for a healthy immune system. Enzymes depend on iron to perform their function. Iron is a mineral found in great quantities in the blood.
Excessive of amounts of iron can cause problems, do in part to the fact that iron is stored in body tissue. Too much iron leads to the production of free radicals. Some evidence exists indicating too much iron is associated with heart disease and cancer.
HIGH SYMPTOMS: amenorrhea, anger, rheumatoid arthritis, birth defects, bleeding gums, cancer, constipation, diabetes, dizziness, emotional problems, fatigue, headache, heart damage, heart failure, hepatitis, high blood pressure, hostility, hyperactivity, infections, insomnia, irritability, joint pain, liver disease, loss of weight, mental problems, metallic taste in mouth, myasthenia gravis, nausea, pancreas damage, Parkinson’s disease, premature aging, schizophrenia, scurvy, shortness of breath, stubborness.
LOW: Iron deficiencies can cause symptoms of anemia, hair problems, swallowing or foods, digestive problems, fatigue, brittle bones, some forms of hair loss, inflammation in the mouth, nervousness, sluggish mental reactions, obesity, and improperly shaped nails. Often the nails will have ridges running lengthwise,
Typically deficiencies are caused by a lack of intake of iron. However, intestinal bleeding is often the cause as well as excessive menstrual bleeding. Other causes include poor digestion, long-term illnesses, prolonged use of antacids, excessive intake of coffee, and diet high in phosphorus.
It has been found that sufficient amounts of Hydrochloric acid needs to be present in the stomach in order for iron to be absorbed. Other nutrients aid in the absorption of iron. For instance, vitamin C increases absorption approximately 30 percent. Where some nutrients aid in absorption, others impede absorption. For example, too much zinc and the B vitamins can reduce iron absorption.
Individuals should be cautious taking iron supplements while they have an infection. Taking iron while the body is fighting an infection can cause the infection to worsen.
Sources of iron include: liver, meet, fish, eggs, green leafy vegetables, whole grains, poultry, enriched breads and cereals, almonds, avocados, beats, dates, kelp, lima beans, lentils, millet, pears, peaches, dried prunes, pumpkins, wheat bran, raisins, rice, sesame seeds, watercress, and soybeans.
Other Sources: drinking water, iron cookware, iron pipes, welding,. foods: blackstrap molasses, bone meal, bran, chives, clams, heart, kidney, leafy vegetables, legumes, liver, meat, molasses, nuts, organ meats, oysters, parsley, red wine, refined foods, shellfish, soybeans, wheat germ, whole grains
Lithium
Lithium has an affect on: vigilance, probably lipo-metabolism, and probably heart disease.
LOW: Depression, nervousness, anxiety, neurodermatitis.
Magnesium:
Supplementing the diet with magnesium can ward off depression, muscle weakness, premenstrual syndrome, dizziness and enhances the body’s pH balance. Magnesium is known to be vital component in enzyme activities, with those enzymes involved with producing energy.
Prevention of calcification of soft tissue as well as the protection of arterial linings from stress due to a sudden blood pressure change. Kidney stones can be lessened with the use of vitamin B6 and magnesium. It has been shown from research that magnesium can aid in awarding off certain forms of cancer, osteoporosis, certain cardiovascular problems and it can also lower cholesterol levels. Pregnant women taking magnesium can ward off premature labor.
Consuming alcohol and/or the use of diuretics, having diarrhea, or having high levels of zinc or vitamin D, can cause the body to need extra magnesium. Eating large amounts of cod liver oil and other fatty foods, as well as calcium and vitamin D, can reduce magnesium absorption.
LOW: Magnesium deficiencies are indicated by confusion, irritability, insomnia, poor digestion, rapid heartbeat, and is often associated with diabetes. Cardiovascular problems including cardiac arrhythmia, sudden cardiac arrest, hypertension, chronic fatigue, depression, insomnia, irritable bowel syndrome, asthma, in various pulmonary disorders are often associated with magnesium deficiencies.
Sources of magnesium include: dairy products, seafood, meat, fish, apples, apricots, avocados, bananas, brewer’s yeast, brown rice, garlic, grapefruit, cantaloupe, green leafy vegetables, lemons, lima beans, millet, nuts, peaches, salmon, sesame seeds, soybeans, tofu, wheat, and whole grains. In general, magnesium is found to some degree in all foods.
Manganese:
People suffering from iron-deficiency anemia need quantities of manganese along with vitamin B1 and vitamin E. Manganese and B-complex work well together. Typically, manganese is required in very small quantities for protein and fat metabolism, the formation and maintenance of healthy nerves in immune system, as well as stable blood sugar levels. Manganese plays a role in the formation of cartilage in the creation of the fluid used to lubricate the joints.
It has been found that deficiencies in manganese can lead to atherosclerosis, confusion, vision problems, hearing impairments, convulsions, heart problems, high cholesterol, hypertension, muscle contractions, damage to the pancreas, excess of perspiration, rapid pulse, tooth grinding, and various breast disorders.
Sources of manganese include: avocados, seaweed, whole grains, nuts, and various seeds. Manganese is found in many other food products but to lesser degrees.
Molybdenum:
Molybdenum is required in trace amounts in nitrogen metabolism. It enhances cell function and is a component in the metabolic process. It also affects various enzyme functions, copper management, male sexual functions, allergies and asthma.
Symptoms:
Metabolic disorders, accelerated cellular aging processes, increase in uric acid levels (tendency to gout), Malabsorption, migraine, depression, cardiac insufficiency, hair loss, mouth and gum disorders as well as cancer, impotency in older males.
Sources for molybdenum include: cereal grains, legumes, peas, and dark green leafy vegetables and beans.
Phosphorus:
It has been determined that a proper balance between magnesium, calcium, and phosphorus is important at all times. An imbalance in any of the three may have adverse effects on the body. It has been found phosphorus is needed for tooth formation and healthy bones, the proper functioning of the heart muscles, as well as kidney function.
Seldom is phosphorus found to be deficient in the body. However where does occur, anxiety, bone pain, fatigue, irregular breathing, numbness, trembling, muscle weakness, can be present.
Sources of phosphorus: The reason phosphorus deficiency is seldom found, is because phosphorus is found in adequate amounts in most foods.
Potassium:
Maintaining a healthy nervous system as well as a regular heart rhythm is enhanced by potassium. Proper muscle contractions as well as the prevention of stroke seems to be affected by the presence of potassium in proper amounts. Chemical reactions within cells, stability of blood pressure are also affected by potassium. Research suggests that the function of potassium decreases with age, which reflects on certain of the age related problems. Some researchers indicate supplemental potassium is actually an anti-aging agent.
Due to the interaction of potassium with hormones relating to stress, excess of stress has a tendency to increase the body’s requirement of potassium. Tobacco and caffeine are known to reduce potassium absorption.
Indications of a deficiency include dry skin, acne, chills, constipation, diarrhea, depression, nervousness, excessive thirst, reduced growth, high cholesterol, low blood pressure, muscular fatigue and others.
Sources of potassium include: fish, meat, dairy foods, fruit, vegetables, poultry, whole grains, apricots, avocados, bananas, brewer’s yeast, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, winter squash, wheat bran, yams.
Selenium:
Selenium is known to be an important antioxidant and is enhanced in it’s potency when combined with vitamin E. As an antioxidant, it protects the immune system by preventing the formation of free radicals, which are known to damage cells in other body components. It’s principal function is to inhibit the oxidation all of lipids (fats). Research indicates selenium can be a preventative against the formation of certain types of tumors. As mentioned, selenium and vitamin E synergistically act to produce antibodies which help maintain a healthy heart and liver. Certain researchers have found vitamin E, zinc and selenium synergistically provide relief from enlarged prostate. Individual suffering from alcohol problems related to liver cirrhosis can potentially find relief with selenium.
Deficiencies in selenium have been linked to cancer and heart disease. Other symptoms and indicators include exhaustion, cholesterol level problems, infections, liver problems, pancreatic problems, stability and growth impairment. On the other hand, excessive selenium induce symptoms including arthritis, brittle nails, bad breath, intestinal problems, hair loss, a metallic taste in the mouth, skin eruption any yellowish tone to the skin.
The amount of selenium in the soil where food is grown, will strongly influence the levels of selenium in the foods we eat. It is well recognized that farm soil in the U.S. is very low in selenium, resulting in widespread selenium deficient food products.
Sources of selenium include: Brazil nuts, brewer’s yeast, broccoli, chicken, garlic, brown rice, dairy products, kelp, onions, seafood, salmon, liver, tuna, vegetables, wheat germ, and whole grains.
Silicon:
The formation of collagen for bones and connective tissue is enhanced by silicon, as well as healthy nails and hair. Research indicates silicon counteracts the effects of aluminum on the body, and consequently is an important component in the prevention of Alzheimer’s disease as well as osteoporosis. It is also known to enhance the immune system and retards the aging process of tissue. Because silicon levels decrease as we age, older people need greater amounts.
Sources of silicon include : alfalfa, beats, brown rice, bell peppers, soybeans, leafy green vegetables, and whole grains.
Sodium:
It has been found sodium is necessary for proper blood pH balance as well as water balance in the tissues. It has also been found that the intake of diuretics seems to reduce levels of sodium in the body. It is been estimated that up to 20 percent of older people taking diuretics may be deficient in sodium.
LOW: Sodium deficiency symptoms include abdominal cramps, confusion, dehydration, depression, fatigue, headaches, dizziness, heart palpitations, low blood pressure, muscular weakness, upset stomach, and frequent infections. Evidence indicates, an excess of sodium can induce edema, high blood pressure, kidney disease, liver disease any potassium deficiency.
It has been determined a proper balance of potassium and sodium is important in maintaining good health. Since ingestion of sodium in the U.S. is excessive, there is a tendency to have a potassium deficiency which may have a relationship to heart disease.
Sources of sodium include: Sodium in adequate levels is found at all foods.
Sulfur:
Sulfur acts to disinfect the blood and it helps the body to resist bacteria. It aids in the oxidation reactions of the body, while stimulating bile secretion. It can be considered to be an anti-aging nutrient, due to its ability to protect against the harmful effects of radiation and pollution. It is found in hemoglobin and body tissues, and is a principal protein that gives the skin its structural integrity. It is the sulfur, which makes garlic to be known as the “king of herbs”. Sulfur also helps liver detoxification and protect intestinal flora.
Symptoms: Acne, psoriasis, eczema, rheumatism, skin and nail diseases.
Sources of sulfur include: Brussels sprouts, cabbage, eggs, fish, needs, soybeans, garlic, kale, turnips, and wheat germ.
Vanadium:
Helps growth, reproduction, and inhibits cholesterol synthesis. It is needed in cellular metabolism and for the formation of healthy bones in teeth. It is suspected that deficiencies in vanadium lead to, or are linked to, cardiovascular and kidney disease. It has also been linked to infant mortality.
Chromium and vanadium should not be taken as supplements together. If these supplements are needed they should be taken separately.
Sources of vanadium include: fish, dill, olives, meat, radishes, snap beans, vegetable oils, and whole grains.
Zinc:
In recent years the popularity of zinc as a supplement has increased significantly, as a direct result of it being added as a component to over-the-counter flu fighting supplements. It’s effectiveness in fighting off the symptoms of flu is directly related to it being a powerful immune system stimulator. It is also important as a prostate gland function enhancer and involves proper growth of the reproductive organs. It is also used to treat acne by regulating the activity of oil glands. It is a required mineral for proper protein synthesis and collagen and formation. It is known to be a constituent of the important antioxidant & super oxide dismutase (SOD). It is also known to be an effective component against the formation of free radicals etc.. A zinc compound known as OptiZinc has been shown to have an antioxidant activity equal to vitamin C, vitamin E, and beta-carotene.
A caution is needed regarding the amount all of zinc taken daily. Taking up to 100 mg of zinc daily is known to enhance the immune system. Taking over 100 mg of zinc daily is known to reduce the immune system function.
It is been found that taking zinc and iron supplements together have a tendency to cancel out each other’s effectiveness. Therefore, when taking zinc and iron as supplements, they should be taken separately.
Function: Boosts immune system, fights cold / flu, good for prostate gland and growth of reproductive organs, Regulates the activity of oil glands and fights acne, needed for protein synthesis and collagen formation, fights free radicals,
LOW: Deficiencies of zinc may result in fingernails becoming thin or to peal and to develop white spots. Other indicators include acne, delays sexual maturation, fatigue, a loss of sense of taste and smell, hair loss, high cholesterol levels, poor night vision, impotence, memory impairment, a tendency to diabetes, frequent colds and flu, prostate problems, skin problems, and slow healing of wounds.
Sources: Brewers yeast, egg yolks, fish, kelp, Lamb, legumes, lima beans, liver, meats, mushrooms, pecans, oysters, soybeans, poultry, pumpkin seeds, sardines, seafood, sunflower seeds, and whole grains.