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MINERALS
NATURAL SOURCES, BEST IF TAKEN W/, DEFICIENCY, TOXICITY
| Question | Answer |
|---|---|
| Sources of Calcium | Skim milk, nonfat yougurt, kale, cheeses, collard greens, canned Salmon & sardines with bones, mustard greens, broccoli, figs, calcium-fortified orange juice, carob, oats, prunes, asparagus, sesame seeds, soybeans, tofu, watercress, whey |
| Calcium is best taken with | Boron, essential fatty acids, lysine, magnesium, manganese, phosphorus, vitamin A,C,D,F cobalt, folic acid, iron, zinc |
| Calcium Deficiency Symptoms | Muscle spasms, rickets, osteomalacia, osteoporosis |
| Toxicity Symptoms of Calcium | generally considered non-toxic |
| type of nutrient is Calcium | Mineral |
| Chromium natural sources | brewers yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn, dairy products, radishes, raisins, salmon, green leafy veggies |
| Chromium is best taken with | none required |
| Chromium Deficiency Symptoms | rare, alteration of metabolism fats, carbohydrates, proteins amino acids |
| Toxicity Symptoms of Chromium | Generally considered non-toxic |
| Fluoride Natural Sources | Fluoridated water, tea, canned Salmon, mackerel, kidney, liver |
| Fluoride is best taken with | none required |
| Fluoride deficiency Symptoms | dental caries, brittle bones |
| Fluoride Toxicity Symptoms | Mottled teeth, osteomalacia, osteoporosis |
| Copper Natural Sources | Shellfish, nuts, seeds, cocoa powder, beans, whole grains, dried beans, calves liver, avocados, barley, beets, broccoli, lentils, oats, oranges, radishes, raisins, salmon, green leafy vegetables. |
| Copper is best taken with | Cobalt, folic acid, iron, zinc |
| Deficiency Symptoms of Copper | osteoporosis, inability of the body to manufacture collagen fatigue, baldness, slow growth, slows nervous system development, retardation |
| Toxicity Symptoms of Copper | Nausea, vomiting, abdominal pain, diarrhea, headaches, metallic taste, hemolytic anemia |
| Folic Acid Natural Sources | Fortified Cereal, Pinto beans, Navy Beans, asparagus, spinach, broccoli, okra, Brussels sprouts, barley, beef, bran, brown rice, brewers yeast, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges |
| Folic Acid is best taken with | a Multivitamin aids in absorption |
| Deficiency Symptoms of Folic Acid | Anemia, irritability, weakness, sleep, disturbance, pallor, sore and redden tongue |
| Toxicity Symptoms of Folic Acid | Generally considered non-toxic |
| Iodine natural sources | iodine salt, shellfish, saltwater fish, milk, seaweed |
| Iodine is best taken with | iron, manganese, phosphorus |
| Iodine Deficiency Symptoms | Growth, and sexual development can be delayed in children, goiter |
| Toxicity Symptoms of Iodine | Generally considered non- toxic if under 1000 mcg/day |
| Iron Natural Sources | iron fortified cereals, beef baked potatoes, clams, pumpkin seeds, soybeans, egg, fish, liver, green leafy vegetables, whole grains, nuts, avocados, beets, brewer's yeast dates, peaches, pears, lentils, dried prunes, raisins, sesame seeds |
| Iron is best if taken with | no other nutrients needed to aid in absorption |
| Iron Deficiency Symptoms | anemia, dry coarse hair, dysphagia, dizziness, fatigue, hair loss, cracked lips or tongue, nervousness, slowed mental response pallor |
| Toxicity Symptoms of Iron | generally considered non-toxic if under 75gm/day high dosage may cause abdominal cramps, vomiting, diarrhea |
| Manganese natural sources | canned pineapple juice, wheat bran, wheat germ, whole wheat grains seeds, nuts, cocoa, shellfish, tea, dairy products, apples, apricots, avocados, bananas, brewers yeast, cantaloupe, grapefruit, green leafy veggies, peaches, figs, salmon, soybeans, tofu |
| Manganese is best taken with | calcium, iron, vitamin B complex, Vitamin E |
| Manganese Deficiency Symptoms | Rare deficiency |
| Manganese Toxicity Symptoms | generally considered non-toxic |
| Magnesium natural sources | Brown rice, avacidos, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, ygurt, bananas, baked potatoes, apples, apricots, brewers yeast, tofu, cantalopes, grapefruit, green leafy veggies, lemons, nuts salmon, sesame seeds, wheat |
| Magnesium is best taken with | calcium, phosphorus, potassium, vitamins B6 (pyridoxine), C, D |
| Magnesium Deficiency Symptoms | sleep disturbance irritability, rapid heartbeat, confusion, muscle spasms, GI upset |
| Magnesium Toxicity Symptoms | Rare- symptoms may include diarrhea, fatigue, and arrhythmia |
| Molybdenum Natural Sources | bean, whole grains, cereals, milk, milk products, dark green leafy veggies, legumes, peas, meat |
| Molybdenum is best taken with | no other nutrients required in absorption |
| Molybdenum Deficiency Symptoms | rare deficiency |
| Molybdenum Toxicity Symptoms | generally considered non-toxic. |
| Phosphorus Natural Sources | Halibut, non-fat yogurt, salmon, skim milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, highly carbonated beverages, legumes, nuts, sesame, pumpkin, sunflower seeds |
| Phosphorus is best taken with | calcium, iron, manganese, sodium, vitamin B6 (pyridoxine) |
| Phosphorus Deficiency Symptoms | Fatigue, irritability, decreased appetite, bone pain, weakness, skin sensitivity |
| Phosphorus Toxicity Symptoms | rarely toxic |
| Potassium Natural Sources | Dried Apricots, baked potatoes |
| Potassium is best taken with | no other nutrients required to aid in absorption |
| Potassium Deficiency Symptoms | dry skin, acne, chills, diarrhea, impaired cognitive functions, muscle spasm, arrythmia, edema, decreased reflux response thirst, glucose intolerance, Growth retardation, insomnia, elevated cholesterol, decreased blood pressure |
| Potassium Toxicity Symptoms | Rarely toxic |
| Selenium Natural Sources | lobster, Brazilian nuts, shellfish, whole grains, organ meats, brown rice, poultry, broccoli, dairy products, onions, salmon, tuna, torula yeast, veggies, wheat germ, wheat grains |
| Selenium is best taken with | no other nutrients required in absorption |
| Selenium Deficiency Symptoms | Muscle weakness, linked to cancer and heart disease, fatigue, growth retardation, elevated cholesterol levels, susceptibility to infection sterility |
| Selenium Toxicity Symptoms | Rarely Toxic |
| Sodium Natural Sources | Cheese most meats, especially ham and bacon, canned soups, canned veggies, canned tuna, cereals, bread, cabbage, milk, sardines |
| Sodium is best taken with | Calcium potassium, vitamin D, sulfur |
| Sodium Deficiency Symptoms | nausea, vomiting, fatigue, abdominal cramps, dehydration, confusion, depression, dizziness, palpitations, headaches, impaired taste, low blood pressure, seizures |
| Sodium Toxicity Symptoms | Edema, elevated blood pressures, potassium deficiency, diseases of the liver and kidneys |
Created by:
morrisd
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