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Minerals

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Major minerals | | Mineral | Function | Sources | Deficiency | Sodium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats | headache, nausea, slower development of the body, and disorders of the muscles. | Chloride | Needed for proper fluid balance, stomach acid | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables | cause a loss in appetite and muscle cramps | Potassium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Meats, milk, fresh fruits and vegetables, whole grains, legumes | weakness of the muscles, even paralysis. It may also cause brittleness of the bones, sterility and heart ailments. | Calcium | Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health | Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes | weakens bones and teeth, and causes osteoporesis. | Phosphorus | Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance | Meat, fish, poultry, eggs, milk, processed foods (including soda pop) | weakening of the bones and teeth, and loss of weight. | Magnesium | Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health | Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water | Bones, teeth and muscles weaken due to the deficiency of magnesium. Insufficient supply of magnesium may even give rise to heart ailments | Sulfur | Found in protein...

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