Mineral

Functions

Sources

Signs of
Deficiencies

Signs of
Excessive Intake

Potassium (K)

Main base ion of intracellular fluid;
Necessary to maintain electrical potentials of the nervous system - and so functioning of muscle and nerve tissues.

Cereals;
Coffee;
Fresh Fruits;
Meat;
Salt-subsitutes;
Vegetables;
Whole-grain flour.

Insufficient potassium in the body may lead to:
General muscle paralysis;
Metabolic disturbances.

Excessive amounts in the body (whether due to intake or other causes) may lead to:
Arrhythmia, and ultimately cardiac arrest (”heart attack”).
Metabolic disturbances.

Mineral

Functions

Sources

Signs of
Deficiencies

Signs of
Excessive Intake

Phosphorous (P)

Constituent of bone tissue;
Forms compounds needed for energy conversion reactions (e.g. adenosine triphosphate - ATP).

Dairy products;
Fruits (most fruits);
Meat;
Pulses;
Vegetables(esp.leafy green ).

Insufficient phosphorous may lead to:
Anaemia;
Demineralization of bones;
Nerve disorders;
Respiratory problems;
Weakness;
Weight Loss.

Excess phosphorous can interfere with the body’s absorption of: calcium, iron, magnesium, and zinc.

Mineral

Functions

Sources

Signs of
Deficiencies

Signs of
Excessive Intake

Magnesium (Mg)

Essential for healthy bones;
Functioning of muscle & nervous tissue;
Needed for functioning of approx. 90 enzymes.

Eggs;
Green leafy vegetables;
Fish (esp. shellfish);
Milk (and dairy products);
Nuts;
Wholemeal flour.

Deficiency can occur gradually, leading to:
Anxiety; Fatigue; Insomnia; Muscular problems; Nausea; Premenstrual problems.
The most extreme cases of deficiency may be associated with arrhythmia.

Unusual.