edible nuts and seeds that contain important minerals

Minerals and Trace Elements

List of Important Minerals and Trace Elements

Minerals play an important role in a healthy lifestyle. Your skin, eyes, hair, mouth and nails can all indicate early outward warning signs of mineral deficiencies.

Important! This ADDucation list of minerals and trace elements does not constitute medical advice and is published for information only. Women, men, babies and children all have different requirements so eating a regular healthy diet is important.
 Tips: Click column headings with arrows to sort minerals. Click the + icon to expand columns on tablets and mobiles. Resize browser to see more/less columns.

MineralsMineral rich food sourcesMineral Important forDeficiency symptoms may include:
Calciummilk, cheese, eggs, dairy foods, broccoli, cabbage, soya beans, most green leafy vegetables, tofu, nuts, bread, soft fish bones, e.g. pilchards and sardinesGrowth, bone strength, teeth, nails, muscles, nerves, blood, normal blood clotting, helps regulate muscle contractions – including heartbeatNumbness and tingling in the fingers, abnormal heart rhythms, soft bones, rickets in children, osteoporosis (brittle bones) in later life
ChromeWhole grain, nuts, fruit, meat, liver, yeastNormal metabolismUnknown
IronWhole grain, egg yolks, red meat, shellfish, nuts, legumes & Dried FruitsComponent of hemoglobin (pigment of red blood cells), nerve cellsAnemia, gastrointestinal problems, fatigue
FluorineBlack tea, sardinesBones, teeth (prevents cavities)Tooth damage
IodineSalt, shellfish, plaice, saithe, drinking water, sea fish, sea vegetables, some cereals and grains, eggs, strawberries, yoghoutRegulating vital thyroid hormonesFormation of a goiter (swelling), metabolic disorder, brittle nails, dry skin and hair, hair loss, cold hands and feet, difficulty swallowing, high cholesterol, hoarseness, lethargy, poor memory, poor concentration, slower heartbeat, throat pain, weight gain
PotassiumAll foods, whole grains, fruits, bananas, potatoes, vegetables, meat, dairy productsComponent of liquid in cells, muscle and nerve activity, strengthens the heart, regulates digestionMuscle weakness, functional disorders of the heart
CopperWhole grain, nuts, meat, liver, fish and shellfishFormation of red blood cellsAnemia, low white blood cells, hair color changes
MagnesiumWhole grain, nuts, green vegetables, bananas, liver, meat, milk, fish, poultryBone and tooth formation, heart, nerve and muscle activity, metabolismMuscle cramps, spasms, tremors, irregular heartbeat, nausea, agitation, diabetes
ManganeseWhole grains, vegetables, nutsActivity of many enzymesDecreased growth
SodiumAlmost all foods, table salt.Blood, muscle and nerve functionMuscle cramps, twitching
PhosphorusWhole grain, legumes, nuts, eggs, meat, fish and dairy productsHealthy bones and teeth, formation of DNA and metabolismVery rare
SulphurProtein-rich foods, meat, eggs, milk, legumesMany proteins, such as insulinNot known
SeleniumWhole grain, meat, liver, shellfishFunctional ability of the liverVery rare, anemia
VanadiumLegumes and seafood, nutsEncouragement of glycolysis growth in the liver
ZincWhole wheat, meat, liver, yeast, milk, eggs, fish, shellfish, lentils, white beansMore than 300 enzymes, growth, immune system, wound healing, and sperm production, metabolismImpaired wound healing, impaired mental, physical and sexual development, loss of sense of smell

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