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Calcium

Calcium is essential for growth and maintaining total body health. Your body needs calcium every day not just to keep the bones and teeth strong, but also to ensure proper functioning of muscles and nerves. Calcium promotes a healthy heart, improves skin tone, reduces menstrual cramps, and even helps you with your blood clot. According to recent USDA surveys most Americans are not getting enough calcium everyday that leads to calcium deficiency. Calcium deficiency is usually due to an inadequate intake of calcium. When our diets do not include enough calcium the blood has to take the calcium from the bones and teeth. Calcium deficiency causes teeth and bone loss resulting in osteoporosis. Taking calcium regularly every day is the key to prevent and treat calcium deficiency. Please keep in mind that daily calcium intake does not restore the loss calcium from the bones, but it prevents further bone loss.

The U.S. Recommended Daily Allowance (RDA) for calcium is 1,000 milligrams for men and for women aged 19 – 25, 1,200-1,500 milligrams for 25-50 years of age and 1,500-2000 milligrams for above the age of 50, except for pregnant or lactating women and children between 4-19 years of age that must consult with their physician prior to use of any nutritional supplements. More...

Source: Milk, Dark green leafy vegetable, Broccoli, Shrimp, Salmon, Clams, Legumes, and Fortified Orange juice.

Deficiency: Joint pain or arthritis, tooth decay, high blood pressure, and bone loss in adults.

Chromium

Chromium is an essential trace mineral for the human body. Chromium helps to metabolism of carbohydrates and fats, builds muscles, prevents and treats diabetes, and promotes weight loss. Chromium may also reduce food craving and helps to prevent hypertension and lowers high blood pressure. Chromium helps insulin do its job, so it might help people with Type 2 diabetes or those at high risk for developing diabetes. Chromium assists in breaking down fats, so it may aid in lowering LDL and raising HDL cholesterol levels. Research suggests that vitamin C may increase the body's absorption of chromium. More...

Source: Nuts, Seeds, whole grains, Seafood, green beans, Broccoli, Prunes, Peanut butter.

Deficiency: Hypoglycemic-type symptoms, Possible advancement of arteriosclerosis and diabetes, and Alcohol intolerance.

Copper

Copper is an essential trace mineral, which required for a wide spread of functions. Copper is needed to absorb and utilize iron, and helps in blood and bone formation. In addition, the enzyme, tyrosinase, which plays a role in the production of melanin of skin and hair, ( the pigment that gives colors to hair and skin ), requires copper to function. Zinc and copper are best consumed together to maintain a proper mineral balance and, luckily, both are usually found in the same food sources. More...

Source: Oyster, Nuts, Mushrooms, Sunflowers seeds, Crab, Lobster, Crayfish, and Oyster.

Deficiency: Adult deficiency is rarely recognized, but early features can include defects in heart function and anemia.

Iodine

The primary function of iodine is to keep the thyroid gland in producing the thyroid hormone (thyroxine). This hormone helps to regulate metabolism, to control the physical and mental growth of children. Insufficient iodine in a pregnant woman can cause cretinism in a fetus. More than 75% of the body's iodine is stored in thyroid gland in the front of the throat; and the rest is distributed throughout the body. Since Iodine has anti-inflammatory properties, thus it may protect against fibrocystic breast changes More...

Source: Fruits, Vegetables from the sea, such as Kelp and Seaweed, commercially prepared baked goods, such as cakes and breads,

Deficiency: A goiter (a large growth at the base of the neck).

Iron

Iron is the trace mineral that the primary function of it is the formation of hemoglobin in red blood cells. Hemoglobin transports oxygen through out the body and produces white blood cells. white blood cells plays an important part in our immune system. Iron is also found in myoglobin, which supplies oxygen to muscles. More...

Source: Apricots, Clams, Tofu, Chick-peas, Lamb, Beef, Turkey, Shrimp, Pumpkin seeds, Dried Beans, Crab, Oysters, Organ meat, Egg yolk, Green leafy vegetable and Dried fruits.

Deficiency: Anemia, infection, weakness, itchy & Pale skin, loss of appetite and concave nails.

Magnesium

Magnesium is essential for development of bones and teeth. the primary function of magnesium is to transmit nerve impulses, muscle contraction, and activates enzymes needed for energy. More...

Source: Chocolate, Whole grains, Pumpkin seeds, Sunflower seeds, Almonds, Spinach or other dark green leafy vegetables, Avocados, Oysters, and Barley

Deficiency: Muscle twitches, dizziness or poor sense of balance, joint pain, and sore knees.

Manganese

Manganese is a trace mineral , which is needed for healthy bone, skin, and metabolism. More...

Source: Beets, Broccoli, Rice, brown Oats, Clam, Sunflower seeds, Tofu, Walnuts, Wheat, Almonds, Chocolate, Mussels, Blueberries, and Sweet potatoes.

Deficiency: Muscle aches and chronic pain associated with back pain and bone loss.

Potassium

Potassium helps the body excrete excess sodium to prevent blood pressure. Potassium promotes healthy nerves and muscles, maintains heart functioning, and helps secretion of insulin to control blood sugar. More...

Source: Beets, Bokchoy, Apricots, Pomegranates, Chocolates, Dried beans, Citrus fruits, Clams, Water Chestnuts, Tomatoes, Potatoes, Cantaloupe, Bananas, Avocadoes, Yogurt, Broccoli, Brussels sprouts, and Figs.

Deficiency: Muscle weakness, low blood pressure, confusion and mental apathy.

Selenium

Selenium is an essential trace mineral that support the immune system. Selenium is the most powerful antioxidant. Antioxidants neutralize free radicals. Free radicals are chemical substances within the body and can cause cellular damage, leading to premature aging and disease. Studies have shown that selenium can helps in preventing many forms of cancer such as breast and prostate cancer and also helps people with arthritis, psoriasis, and eczema because of anti- inflammatory properties. More...

Source: Brown Rice, Brazil nuts, Tuna, Eggs, Oatmeal, Sunflowers seeds, and Walnuts

Deficiency: Sign of premature aging, high blood pressure, frequent infections and cataracts.

Zinc

Zinc is the most important immune-boosting mineral. Zinc helps fight infections, tissue formation, and male sexual maturation. More...

Source: Barley, Crab, Lamb, Turkey, Chicken, Oysters, Beef, Whole Wheat, Brazil nuts, Oats, Almonds and Pumpkin seeds.

Deficiency: Poor sense of taste or smell, frequent infections, acne or greasy skin, tendency for depression, and loss of appetite.

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This site designed by Akhtar Akhavan & edited by Shima Ebrahimi