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Sodium (Na)
- Major Mineral
- Primary function:
Fluid balance, acid base balance, transmition of nerve impulses, and muscle contraction - Needed: 250 mg
- AI: 1500 mg/day
- Reliable food sources: Table salt, pickled foods, snack foods, lunch meats, etc.
- Toxicity: Water retention, high blood pressure, loss of calcium
- Deficiency: Muscle cramps, dizziness, fatigue, nausea, vomitin, mental confusion
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Potassium (K)
- Major Mineral
- Primary Function: Fluid balance, transmission of nerve impulses, muscle contraction
- AI: 4700 mg/day
- Reliable food sources: Most fresh fruits and vegetables, potatoes, bananas, tomatoe juice, orange juice, melons
- Toxicity: Muscle weakness, vomitting, irregular heartbeat
- Deficiency: Muscle weakness, paralysis, mental confusion, irregular heartbeat
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Posphorus (P)
- Major Mineral
- Primary function: Fluid balance, bone formation, component of ATP
- RDA: Adults = 700 mg/day
- RFS: Milk, cheese, yogurt, soymilk, tofu, legumes, nuts, almonds, peanuts, peanut butter, poultry
- Toxicity: Muscle spasms, convulsions, low blood calcium
- Deficiency: Muscle weakness, muscle damage, bone pain, dizziness
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Chloride (Cl-)
- Major Mineral
- PF: Fluid balance, transmission of nerve impulses, component of stomach acid (HCI), antibacterial
- AI: Adults = 2300 mg/day
- RFS: Table salt
- Toxicity: None known
- Deficiency: Dangerous blood acid/base imbalances, irregular heartbeat
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Calcium (Ca)
- Major Mineral
- PF: Primary component of bone, acid/base balance, transmission of nerve impulses, muscle contraction
- AI: Adults 19-50 = 1000 mg/day 50< = 1200 mg/day
- UL: 2500 mg/day
- RFS: Dairy (best absorbed form of calcium), sardines, collard greens, spinach
- Toxicity: Mineral imbalances, shock, kidney failure, fatigue, mental confusion
- Deficiency: Osteoperosis, convulsions, heart failure
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Magnesium (Mg)
- Major Mineral
- PF: Component of bone, muscle contraction, assists more then 300 enzyme system
- RDA: Men 19-30 = 400 mg/day 30< = 420 mg/day Women 19-30 = 310 mg/day 30< = 320 mg/day
- UL: 350 mg/day (supplements)
- RFS: Greens, whole grains, seeds, nuts, legumes
- Toxicity: Known none
- Deficiency: Low blood calcium, muscle spasms, seizures, nausia, weakness, increased risk of CHD, hypertension, osteoporosis, type II diabetes
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Sulfur (S)
- Major Mineral
- PF: Component of certain B vitamins, amino acids, acid/base balance, detox in liver
- RDA: none
- RFS: Protein rich foods
- Toxicity: None known
- Deficiency: None known
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Selenium (Se)
- Trace Minerals
- PF: Required for carb and fat metabolism
- RDA: Adults = 55 mg/day
- UL: 400 ug/day ****
- RFS: Nuts, shellfish, meat/fish/poultry, whole grains
- Toxicity: Brittle hair and nails, skin rashes, nauseua, vomiting, weakness, liver disease
- Deficiency: Specific forms of heart disease and arthritis, imparant immune function, muscle pain and wasting
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Flouride (F-)
- Trace Mineral
- PF: Development and maintenence of healthy teeth and bones
- RDA: Men = 4 mg/day Women = 3 mg/day
- UL: 2.2 mg/day children age 4-8 10 mg/day 8<
- RFS: water
- Toxicity: Flourosise of teeth and bones
- Defieciency: Dental carries, low bone density
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Iodine (I)
- Trace Mineral
- PF: Synthesis of thyroid hormones, temperature regulation, reproduction and growth
- RDA: Adults = 150 ug/day ******
- UL: 1100 ug/day*******
- RFS: Iodized salt
- Toxicity: Goiter
- Deficiency: Goiter, hyperthyroidism, creetinism in infants with mom deficient
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Chromium (Cr)
- Trace Mineral
- PF: Glucose transport, metabolism of DNA/RNA, immune function and growth
- RDA: AI Men 19-50 = 35 ug/day 50< = 30 ug/day Women: 19-50 = 25 ug/day 50< = 20 ug/day *****
- RFS: None
- Toxicity: None known
- Deficiency: Elevated blood glucose and blood lipids, damage to brain and nervous system
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Manganese (Mn)
- Trace Mineral
- PF: Assits many enzyme systems, synthesis of protein found in bone and cartiledge
- AI: Men = 2.3 mg/day Women = 1.8 mg/day
- UL: Adults = 11 mg/day
- RFS: None
- Toxicity: Impairment of neuromuscular system
- Deficiency: Impaired growth and reproductive function, reduced bone density, impaired glucose and lipid metabolism, skin rash
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Iron (Fe)
- Trace Mineral
- PF: Component of hemoglobin in blood cells, component of myoglobin in muscle cells, assists many enzyme systems
- RDA: RI = Adult Men = 8 mg/day Women 19-50 = 18mg/day 50< = 8 mg/day
- RFS: Meat/fish/poultry (best absorbed form of iron), fortified cereals, legumes, spinach
- Toxicity: Nauseau, vomiting, diahrrea, dizzyness, confusion, rapid heart beat, organ damage, death
- Deficiency: Iron deficiency (small red blood cells), hypochromic anemia
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Zinc (Zn)
- Trace Mineral
- PF: Assists more then 100 enzyme systems, immune system function growth, sexual maturation, gene regulation
- RI: Men = 11 mg/day Women = 8 mg/day
- UL: 40 mg/day
- RFS: Meat/fish/poultry (best absorbed form), fortified cereals, legumes
- Toxicity: Nauseau, vomitting, diahrrea, headaches, depressed immune function, reduced absorption of copper
- Deficiency: Growth retardation, delayed sexual maturation, eye and skin lessions, hair loss, increased incidents of illness and infection
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Copper (Cu)
- Minor Mineral
- Trace Mineral
- PF: Assists many enzyme systems, iron transport
- RI: Adults = 900 u/g day *****
- UL: 10 mg/day
- RFS: Shellfish, organ meats, nuts, legumes
- Toxicity: Nausuea, vomitting, diahrrea, liver damage
- Deficiency: Anemia, reduced levels of white blood cells, osteoporosis in infants and growing children
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