99% found in structure of bones and teeth, 1% inblood used for electrical conduction of nerve impulses in heart, and muscle contraction

Best sources are *dairy products: milk, cheese,cottage cheese, yogurt,sardines, salmon,spinach, okra, broccoli,beans, almonds, oatmeal,calcium-fortified juice

Deficiency: Tetany of muscles, boneand tooth loss; osteoporosis

Excess: Constipation, flatus, kidney stones

Normal water distribution, electrical balance in cells, nerve impulse transmission

Beef, pork, cheese, *salt,lettuce, celery, olives

Deficiency: Nausea, vomiting, diarrhea 

Boosts metabolism, helpsbreak down fat and glu-cose, promotes insulin balance

Green peppers, spinach,liver, beef, eggs, wholegrains, bananas, and apples

Deficiency: May elevate blood glucoseExcess: Liver damage

Assists with formation ofred blood cells andbones, helps protect cellsfrom damage, helps iron metabolism

Whole grains, mushrooms,beans, nuts, and oysters

Deficiency: Poor growth, fatigue, pallor, anorexia

Promotes healthy bonesand teeth

*Fluoridated drinking water, tea, coffee, and fish from salt water

Deficiency: Tooth decay

Excess: Teeth staining, nausea

Promotes thyroid function

Saltwater seafood and*iodized salt

Deficiency: Goiter, hypothy-roidism, inhibited infant growth,mental sluggishness, weight gain

Excess: Nausea, burning of oralmucosa, diarrhea, inflammationof thyroid, thyroid cancer

Supports muscle contrac-tion and nerve conduc-tion, electricalconduction of heart, energy production 

Spinach, seafood, bran cereal, legumes, dairyproducts, nuts and seeds

Deficiency: May cause elevatedblood pressure (BP), agitation,restless leg syndrome, hypoten-sion, muscle spasms, insomnia,arrhythmias

Excess: Increased calcium excretion,weakness, malaise, GI symptoms

Promotes bone formationand metabolism of car-bohydrates, cholesterol,and amino acids

Whole grain products,beans, nuts, and tea

Deficiency: Fainting, hearing loss,dermatitis, ataxia, slowed hairgrowth

Excess: Shaking and tremors, stiffmuscles, hypertension, impairedmemory, psychosis

Assists in metabolism of amino acids

Nuts, grains and grain products, beans, peas

Deficiency: Difficulty seeing atnight, gum problems, tachypnea,tachycardia

Excess: Diarrhea, joint swelling, anemia

Serves as a structural component of bone and cell membranes

Dairy products, eggs, poultry, red meat, fish

Deficiency: Anorexia, fatigue, frag-ile bones, bone pain, bone loss,increased irritability

Excess: Muscle tetany, seizures,hypocalcemia

Needed for proper nerve conduction, especially the heart and muscles,helps to maintain healthy BP level

Bananas, cantaloupe,tomato sauce and puree,white and sweet pota-toes, tuna, cod, skim milk, peas, beans

Deficiency: Muscle weakness and cramping, malaise, fatigue, nausea, vomiting, cramping, numb-ness, tingling, life-threatening arrhythmias and cardiac arrest

Excess: Anorexia, fatigue, extreme muscle weakness, life-threatening arrhythmias

Antioxidant (reduces oxidation of certain molecules), promotes thyroid hormone function

Seafood, organ meats

Deficiency: Keshan disease

Excess: Hair loss, nail problems, increased irritability

Regulates body compartment fluid levels, acid-base balance; needed for proper nerve conduction and muscle contraction

Salt, celery, beets, dairy products, pork, beef,*processed foods are Americans’ primary source

Deficiency: Stomach cramps, nausea, vomiting, diarrhea, lethargy, headache, confusion, seizures due to brain swelling

Excess: Edema and fluid retention,thirst, dry sticky mucous membranes, elevated BP

Necessary for proper growth, supports immune system, serves as a component of over 50 enzymes, essential inwound healing, helps maintain senses of smell and taste

Pork, red meat, lamb, poultry, whole grains, yeast, fortified breakfast cereal,beans, nuts

Deficiency: Hair loss, delayed wound healing, rashes, anorexia,hypogonadism in males, difficulty with taste and smell

Excess: Abdominal cramping and diarrhea