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