Vital Minerals

Mineral Deficiency Symptoms Food Sources

Calcium Muscle spasms, Softening of bone, Insomnia, Susceptibility to bone fractures, Hypertension, Menopause, Colitis, Rheumatism, Rickets Yogurt, Goat milk, Collards, Carob, Asparagus Green and leafy vegetables, Almonds, Kale, Tofu, Brewer's yeast, Oats, Broccoli, Kelp

Chromium Depresses growth rate, Glucose intolerence in diabetics, Atherosclerosis, Hypoglycemia, Fatigue, Memory/Muscle loss Corn oil, Clams, Whole grain cereals, Meats, Brewers yeast, Dried beans, Cheese, Corn oil, Potatoes, Brown rice

Chloride Hypochloremic alkalosis (pernicious vomiting) Animal foods, Table salt

Copper Anemia, Aneurysms, Arthritis, Loss of hair, Heart disorders, Constipation, Ulcers, Leukernia, Difficulty breathing Liver, Kidney, Egg yolk, Legumes, Whole grains, Soybeans, Seafood, Avocados, Raisins, Oats, Nuts, Almonds, Pecans

Iodine Low vitality, Hypothyroidism, Goiter, Obesity Nervousness, Dry hair/skin, Irritability Seafoods (fish, shellfish, plants), Table salt, Sea vegetables, Onions, Garlic, Spinach, Carrots, Tomatoes, Pineapple, Cod liver oil

Iron Headaches, Listlesness and fatigue, Irritability, Heart palpitations during exertion, Dizziness, Susceptibility to infections, Reduced white blood cell count. Impaired antibody production, Anemia , Pale color Meat (liver). Poultry, Fish, Eggs, Breads and cereals (whole grain or enriched with iron), Leafy vegetables, Potatoes, Fruit, Milk

Magnesium Tremors, Convulsions, Muscle contractions, Confusion, Delirium, Irritability, Behavioral disturbances, Heart disorders, Insomnia, Hypertension, Menopause, Rapid pulse, Nervousness, Tooth grinding, Hyperactivity Fresh green vegetables, Milk and dairy. Figs, products, Meat, Fish and seafood, Nuts, Tofu, Peanuts, Blackstrap molasses, Apples, Kelp, Soybeans, Seeds, Wheat germ, Figs, Oatmeal, Cornmeal, Rice, Apricots, Brewer's yeast

Manganese Skeletal, Inner-car imbalance, Possible convulsions, Ringing in ears, Dizziness, Epilepsy, Nerve disorders, Memory loss Whole grain cereals, Egg yolks, Green vegetables, Nuts and seeds (hazlenuts, pecans), Avocados, Seaweed, Blueberries, Spinach

Molybdenum Decreased growth and food consumption Liver, Kidney, Whole grains, Legumes and green vegetables

Phosphorus Weakness, Weight loss/gain, Nervous disorders, Appetite loss, Memory loss, SLowed hair, nails and bone growth Sesame, Milk and dairy products, Meat, Fish, Sunflower/pumpkin seeds, Garlic, Asparagus, Brewer's yeast, Nuts, Whole grains,

Potassium Nervous disorders, Insomnia, Headaches, Constipation, Fluctuations in heartbeat, Nausea and vomiting, Muscle weakness, Spasms and cramps, Water retention, Edema, Irritability, Sunburn, Diarrhea, Dry skin All vegetables (green leafy), Bananas, Oranges, Whole grains, Sunflower seeds, Mint leaves, Potatoes, Dairy products (cheese), Meats, Poultry, Fish, Legumes, Nuts, Garlic, Brewer's yeast, Avocados, Raisins,

Selenium Premature aging, Impaired growth, Heart Disorders, Cancer, Immune deficiency, Hypertension, Menopause, Allergies Bran and germ cereals, Broccoli, Onions, Tomatoes, Tuna, Brewer's yeast, Garlic, Brown rice, Brazil nuts, Chicken, Turkey

Zinc Impaired ability to heal, Loss of appetite, Impaired night vision, Impaired acuity of taste and smell, Impaired growth, Impotence, Colds and Flu, Stunted growth, Fatigue, Hair loss Meats, Poultry (dark meat), Fish and seafood (oysters), Liver, Eggs, Legumes (peanuts), Whole grains, Brewer's yeast, Mushrooms, Wheat germ, Pumpkin seeds, Soybeans

Mineral	Deficiency Symptoms	Food Sources

Calcium	Muscle spasms, Softening of bone, Insomnia, Susceptibility to bone fractures, Hypertension, Menopause, Colitis, Rheumatism, Rickets	Yogurt, Goat milk, Collards, Carob, Asparagus Green and leafy vegetables, Almonds, Kale, Tofu, Brewer's yeast, Oats, Broccoli, Kelp

Chromium	Depresses growth rate, Glucose intolerence in diabetics, Atherosclerosis, Hypoglycemia, Fatigue, Memory/Muscle loss	Corn oil, Clams, Whole grain cereals, Meats, Brewers yeast, Dried beans, Cheese, Corn oil, Potatoes, Brown rice

Chloride	Hypochloremic alkalosis (pernicious vomiting)	Animal foods, Table salt

Copper	Anemia, Aneurysms, Arthritis, Loss of hair, Heart disorders, Constipation, Ulcers, Leukernia, Difficulty breathing	Liver, Kidney, Egg yolk, Legumes, Whole grains, Soybeans, Seafood, Avocados, Raisins, Oats, Nuts, Almonds, Pecans

Iodine	Low vitality, Hypothyroidism, Goiter, Obesity Nervousness, Dry hair/skin, Irritability	Seafoods (fish, shellfish, plants), Table salt, Sea vegetables, Onions, Garlic, Spinach, Carrots, Tomatoes, Pineapple, Cod liver oil

Iron	Headaches, Listlesness and fatigue, Irritability, Heart palpitations during exertion, Dizziness, Susceptibility to infections, Reduced white blood cell count. Impaired antibody production, Anemia , Pale color	Meat (liver). Poultry, Fish, Eggs, Breads and cereals (whole grain or enriched with iron), Leafy vegetables, Potatoes, Fruit, Milk

Magnesium	Tremors, Convulsions, Muscle contractions, Confusion, Delirium, Irritability, Behavioral disturbances, Heart disorders, Insomnia, Hypertension, Menopause, Rapid pulse, Nervousness, Tooth grinding, Hyperactivity	Fresh green vegetables, Milk and dairy. Figs, products, Meat, Fish and seafood, Nuts, Tofu, Peanuts, Blackstrap molasses, Apples, Kelp, Soybeans, Seeds, Wheat germ, Figs, Oatmeal, Cornmeal, Rice, Apricots, Brewer's yeast

Manganese	Skeletal, Inner-car imbalance, Possible convulsions, Ringing in ears, Dizziness, Epilepsy, Nerve disorders, Memory loss	Whole grain cereals, Egg yolks, Green vegetables, Nuts and seeds (hazlenuts, pecans), Avocados, Seaweed, Blueberries, Spinach

Molybdenum	Decreased growth and food consumption	Liver, Kidney, Whole grains, Legumes and green vegetables

Phosphorus	Weakness, Weight loss/gain, Nervous disorders, Appetite loss, Memory loss, SLowed hair, nails and bone growth	Sesame, Milk and dairy products, Meat, Fish, Sunflower/pumpkin seeds, Garlic, Asparagus, Brewer's yeast, Nuts, Whole grains,

Potassium	Nervous disorders, Insomnia, Headaches, Constipation, Fluctuations in heartbeat, Nausea and vomiting, Muscle weakness, Spasms and cramps, Water retention, Edema, Irritability, Sunburn, Diarrhea, Dry skin	All vegetables (green leafy), Bananas, Oranges, Whole grains, Sunflower seeds, Mint leaves, Potatoes, Dairy products (cheese), Meats, Poultry, Fish, Legumes, Nuts, Garlic, Brewer's yeast, Avocados, Raisins,

Selenium	Premature aging, Impaired growth, Heart Disorders, Cancer, Immune deficiency, Hypertension, Menopause, Allergies	Bran and germ cereals, Broccoli, Onions, Tomatoes, Tuna, Brewer's yeast, Garlic, Brown rice, Brazil nuts, Chicken, Turkey

Zinc	Impaired ability to heal, Loss of appetite, Impaired night vision, Impaired acuity of taste and smell, Impaired growth, Impotence, Colds and Flu, Stunted growth, Fatigue, Hair loss	Meats, Poultry (dark meat), Fish and seafood (oysters), Liver, Eggs, Legumes (peanuts), Whole grains, Brewer's yeast, Mushrooms, Wheat germ, Pumpkin seeds, Soybeans