 |
| Mineral |
Best Sources |
Functions |
| Calcium |
Green leafy and sea vegetables, nuts, molasses, dairy, fish w/ bones (sardines). |
Builds bones and teeth, calms nerves, sooths pain, contract muscles, and blood clotting. |
| Magnesium* |
Whole grains, dark leafy vegetables and seaweed, beans, nuts, and molasses. |
Relaxes muscles, calcium and potassium metabolism, and B-complex utilization, and enzyme activation. |
| Sodium |
Seaweed, sea salt, celery, and green vegetables. |
Balances potassium, adrenal function, needed during extreme heat or stress. |
| Potassium |
Vegetables, fruits, beans, whole grains, seeds, and seaweed. |
Fluid balance, controls nerve and muscle activity. |
| Iron |
Green leafy vegetables, seaweed, dried fruits, blackstrap molasses, eggs, fish, and liver. |
Formation of hemoglobin in blood and myoglobin in muscles, supplies oxygen to cells. |
| Zinc* |
Whole grains, pumpkin seeds, soybeans, yeast, seaweeds, eggs, and seafood. |
Wound healing, immunity, works with vitamin A, reproductive hormone and enzyme metabolism, appetite, sense of smell and taste. |
| Chromium* |
Whole grains, nutritional yeast, and seaweed. |
Energy regulation, glucose metabolism, and B-complex function. |
| Copper* |
Beans, nuts, dried fruits, seaweeds, and fish. |
Bone growth and blood formation, work with vitamin C to form elastin. |
| Manganese* |
Whole grains, fruits, green leafy vegetables, seaweeds, and nuts. |
Enzyme activation, carbohydrate and fat metabolism, hormones, skeletal development, and coordination. |
| Selenium* |
Whole grains and vegetables, seaweed, fish, and nutritional yeast. |
Antioxidant, immunity, protects against radiation and pollution. |
| Sulfur |
Garlic, onions, leeks, cruciferous vegetables, alfalfa sprouts, and eggs. |
Protein/amino acid metabolism, and immunity. |
* Frequently deficient in non-organic sources
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