edible nuts and seeds

Minerals and Trace Elements 🦷🩸🦴

Important Minerals and Trace Elements List 🦵🏼💪🏾🦴🦷🩸

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

FAQs About Minerals and Trace Elements 🔽

FAQs About Minerals and Trace Elements

What are trace elements?

Elements that have a specific biochemical function in the human body are called trace elements because they are needed in small quantities than vitamins and minerals.

Why do we need to eat minerals?

Our bodies use minerals to build strong teeth and bones, control bodily fluids and turn food into energy.

What trace elements do humans need?

To avoid deficiencies a human body needs small quantities of iron, chlorine, cobalt, copper, iodine, manganese, molybdenum, selenium, sulfur/sulphur and zinc.

✳️ Important Notes: This 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. Reload page for original sort order. Resize your browser to full screen and/or zoom out to display as many columns as possible. Click the ➕ icon to reveal any hidden columns. Start typing in the Filter table box to find specific minerals and trace elements inside the table.

Minerals Mineral rich food sources Mineral Important for 🦵🏼🦷🩸 Deficiency symptoms may include:
Calcium milk, cheese, eggs, dairy foods, broccoli, cabbage, soya beans, most green leafy vegetables, tofu, nuts, bread, soft fish bones, e.g. pilchards and sardines Growth, bone strength 🦴, teeth 🦷, nails, muscles, nerves, blood 🩸, normal blood clotting, helps regulate muscle contractions – including heartbeat 💗. Numbness and tingling in the fingers, abnormal heart rhythms, soft bones, rickets in children, osteoporosis (brittle bones) in later life.
Chrome Whole grain, nuts, fruit, meat, liver, yeast Normal metabolism. Unknown
Copper Whole grain, nuts, meat, liver, fish and shellfish Formation of red blood cells. Anemia, low white blood cells, hair color changes
Fluorine Black tea, sardines Bones 🦴, teeth 🦷 (prevents cavities). Tooth damage
Iodine Salt, shellfish, plaice, saithe, drinking water, sea fish, sea vegetables, some cereals and grains, eggs, strawberries, yoghourt Regulating vital thyroid hormones. Formation 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
Iron Whole grain, egg yolks, red meat, shellfish, nuts, legumes & Dried Fruits Component of hemoglobin (pigment of red blood cells 🩸), nerve cells. Anemia, gastrointestinal problems, fatigue
Magnesium Whole grain, nuts, green vegetables, bananas, liver, meat, milk, fish, poultry Bone and tooth formation, heart 💗, nerve and muscle activity, metabolism. Muscle cramps, spasms, tremors, irregular heartbeat, nausea, agitation, diabetes
Manganese Whole grains, vegetables, nuts Activity of many enzymes. Decreased growth
Phosphorus Whole grain, legumes, nuts, eggs, meat, fish and dairy products Healthy bones and teeth, formation of DNA and metabolism. Very rare
Potassium All foods, whole grains, fruits, bananas, potatoes, vegetables, meat, dairy products Component of liquid in cells, muscle and nerve activity, strengthens the heart, regulates digestion. Muscle weakness, functional disorders of the heart
Selenium Whole grain, meat, liver, shellfish Functional ability of the liver. Very rare, anemia
Sodium Almost all foods, table salt. Blood, muscle and nerve function. Muscle cramps, twitching
Sulphur Protein-rich foods, meat, eggs, milk, legumes Many proteins, such as insulin. Not known
Vanadium Legumes and seafood, nuts Encouragement of glycolysis growth in the liver.
Zinc Whole wheat, meat, liver, yeast, milk, eggs, fish, shellfish, lentils, white beans More than 300 enzymes, growth, immune system, wound healing, and sperm production, metabolism. Impaired wound healing, impaired mental, physical and sexual development, loss of sense of smell
See also: Vitamins and food supplements | List of common illnesses | Minerals in the periodic table

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