Minerals and Vitamins

Nutrient - Estimated Amounts Needed

500 mg/day for adults,120 mg for infants, Daily Value recommendation - no more than 2,400 to 3,000 mg/day

Benefits/Deficiency Symptoms

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.

Fruit Sources

Most fruits contain a small amount of zinc, but the following have a significant amount:

Blackberries,Kiwi

Vegetable Sources

Most vegetables have some zinc, but these have a significant amount: Peas, Lima Beans, Squash - summer, Potatoes, Corn, Sweet potato

Nut/Seed Sources

Pumpkin Seeds,Pine Nuts/Pignolias,Cashews,Sunflower Seeds,Pecans,Brazil Nuts,Almonds,Walnuts

Nutrient - Estimated Amounts Needed

Adults need 700 mg/day.

Children need 500 to 1250 mg/day.

Benefits/Deficiency Symptoms

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.Phosphorus is second to calcium in abundance in the body.It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits Sources:

Bananas,Tomatoes,Blackberries,Strawberry,Orange,Cantaloupe,Peach,Grapes,Apples,Lemon,Lime.

Vegetables Sources:

Avocado,Lima Beans,Potatoes,Peas,Artichoke,Squash - summer,Kale,Sweet potato,Broccoli,Corn,Squash - winter,Carrots,Spinach,Asparagus,Green Pepper,Mushrooms,Onions,Cauliflower,Cucumber,

Nuts Sources:

Chestnuts,Sunflower Seeds,Pistachios,Pumpkin Seeds,Almonds,Brazil Nuts,Peanuts,Cashews,Pine Nuts/Pignolias,Walnuts,Pecans,Macadamias,Filberts/Hazelnuts.

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Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.

Benefits/Deficiency Symptoms

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruit Sources

Kiwi,Bananas,Tomatoes,Blackberries,Strawberry,Orange

Vegetable Sources

Avocado,Artichoke,Peas,Squash - summer,Potatoes,Corn,Spinach,Kale,Broccoli,Squash - winter, Sweet potato

Nutrient - Estimated Amounts Needed

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Benefits/Deficiency Symptoms

Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.  To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.

Fruit Sources

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:

Blackberries,Kiwi,Strawberry, Tomatoes,Bananas ,Grapes

Vegetable Sources

Lima Beans ,Peas ,Avocado, Kale ,Spinach, Broccoli, Squash - summer ,Potatoes ,Sweet potato, Squash - winter, Corn ,Carrots, Mushrooms,

Nutrient - Estimated Amounts Needed

Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

Benefits/Deficiency Symptoms

Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.

Fruit Sources

Fruits grown in iodine-rich soils contain iodine

Vegetable Sources

Vegetables grown in iodine-rich soils contain iodine.

Nuts Sources

Nuts grown in iodine-rich soils contain iodine.

Nutrient - Estimated Amounts Needed

The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day

Benefits/Deficiency Symptoms

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemiaFruit Sources

Most fruits contain some calcium:
Most fruits contain some calcium:
Orange ,Blackberries ,Kiwi ,Tomatoes
Lime ,Strawberry ,Lemon ,Grapes ,Apples ,Cantaloupe ,Bananas, Peach

Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.
Apples , Bananas , Blackberries , Cantaloupe , Grapes , Kiwi Fruit , Lemon ,Lime ,Orange ,Peach ,Strawberry ,Tomatoes

Vegetable Sources

Most vegetables have some copper, but Lima Beans have a significant amount.

Artichoke,Avocado ,Broccoli ,Carrots ,Cauliflower, Corn ,Cucumber, Green Pepper, Kale ,Lima Beans, Mushrooms ,Onions ,Peas ,Potatoes, Spinach ,Squash - Summer, Squash - Winter, Sweet Potato ,

Nutrient - Estimated Amounts Needed

Adults need 1000 mg/day.
Children need 800 to 1300 mg/day.
Recommended supplement: Calcium

Benefits/Deficiency Symptoms

Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry Messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.
Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.

Fruit Sources

Most fruits contain some calcium:
Most fruits contain some calcium:
Orange ,Blackberries ,Kiwi ,Tomatoes
Lime ,Strawberry ,Lemon ,Grapes ,Apples ,Cantaloupe ,Bananas,Peach

Vegetable Sources

Artichoke,Peas ,Squash - summer, Broccoli ,Kale ,Lima Beans, Squash - winter, Spinach ,Carrots ,Avocado ,Asparagus

Nut/Seed Sources

Almonds ,Brazil Nuts, Pistachios, Peanuts ,Walnuts ,Chestnuts ,Macadamias ,Pecans ,Sunflower Seeds ,Filberts/Hazelnuts ,Pumpkin Seeds, Cashews ,Pine Nuts/Pignolias,

Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.