Contributes to hardness of bone and teeth Needed for blood clotting Releases neurotransmitters Helps muscles contract Milk and milk products Dark green vegetables Nuts and beans Grains Sardines (if you eat the bones) Leads to osteoporosis, loss of the jaw bone (and secondary oral health problems), hypertension, and other disorders An increased risk of kidney stones in persons susceptible to them has been associated with chronically high calcium intake link Component of many proteins, nucleic acids and ATP Required for normal bone and tooth structure Yogurt, milk, cheese Nuts, corn, bran, biscuits Spinach Sardines Cola drinks High phosphorus levels cause blood calcium levels to drop Untreated high levels cause: Itching Red eyes Continuous bone pain Bones that break easily Blood vessels clog with calcium- causes sores that dont heal, strokes, and heart attacks Most abundant cation (K + ) Important in conduction of nerve impulses and muscle contaction Bananas, melon, grapefruit, oranges Prunes, prune and tomato juice Potatoes Diets high in sodium but low in fruits and vegetables can lead to potassium deficiency as can excessive fluid loss, the use of diuretics, laxatives, aspirin, and drugs Deficiency characterized by: Muscle weakness and fatigue Mental confusion and irritability Heart disturbances link Component of many proteins, especially the contractile proteins of muscle REMEDY FOR Aging. Dandruff. Acne. Hair problems. Irregular menstrual cycle PREVENTION OF Harmful effects of radiation and pollution. High protein foods (meat, fish, dairy) Brussels sprouts, cabbage, garlic, kale, onions, soybeans, turnips Horsetail (herb) Wheat germ Most plentiful cation outside cells Maintains water balance Needed for conduction of nerve impulses and muscle contraction Naturally in most foods Drinking water Salt, monosodium glutamate, baking soda, other additives For individuals who are sodium-sensitive, an increased intake of sodium may contribute to high blood pressure. Reducing sodium can also reduce the side effects from certain prescription medications. Helps retain water link Most plentiful anion outside cells Essential in blood and interstitial fluid to maintain water balance Table salt Sodium sources (processed foods) Sea vegetables (kelp) Drinking water Rye flour Ripe olives Disturbs the bodys pH balance and produces a condition called alkalosis. Symptoms include vomiting, sweating, diarrhea, loss of appetite, muscle weakness, lethargy, and growth failure in infants. Excess intake of chloride causes dehydration. A high salt diet is associated with elevated blood pressure (hypertension) link Needed for many enzymes to function properly Protein synthesis Dark green leafy vegetables Soy products Legumes, nuts Whole grains Bananas, apricots, avocados Symptoms include muscle weakness, fatigue hyperexcitability, and sleepiness. Occur in alcoholics or due to surgery, burns or problems with malabsorption Certain medications or low blood levels of calcium may contribute Not common because the body eliminates excess amounts. Vital to production of hormones by the thyroid gland Iodized salt Seafood and kelp Dairy products Food grown in iodine rich soil May occur in areas that have iodine-poor soil Thyroid cells and the gland become enlarged (goiter)- can cause cretinism Extremely rare in the U.S. No significant incidence of iodine toxicity in the U.S. Very high intake can reduce the function of the thyroid gland link Link 2 Essential component of hemoglobin Component of enzymes needed to make ATP Animal products (meat, dairy, etc.) Dark leafy vegetables (spinach) Legumes (beans) Teas (bind iron) Cook in iron skillet Foods rich in vitamin C (help absorption) Manifests itself as iron deficiency anemia Symptoms are fatigue and lack of energy, dizziness, weight loss, and lowered immunity Unlikely that iron toxicity can develop from an increased dietary intake of iron alone (except in children) Symptoms are fatigue, anorexia, dizziness, nausea, vomiting, headache, weight loss, shortness of breath, and possibly a grayish color to the skin. link Growth and reproduction Found in the lungs, brain, kidneys, liver, and thyroid Food additives Aluminum products and antiperspirant (minimal amounts) Antacids Can be very toxic in excessive amounts and even smaller too if it goes to the brain Symptoms equal to those of Alzheimers disease and Osteoporosis Can lead to colic, rickets, gastrointestinal disturbances, poor calcium metabolism, extreme nervousness, anemia, headaches, decreased liver and kidney function, speech disturbances, memory loss, forgetfulness, softening of the bones, and weak, aching muscles Helps maintain calcium balance, keeping bones healthy and preventing osteoporosis Soil in many whole foods Fruits (apples, pears, grapes) Leafy greens Legumes and nuts May be associated with an increased incidence of osteoporosis more of an everyday concern Is associated with the excessive use or increased sensitivity to boric acid (used as an astringent and antiseptic for the skin and eyes) can lead to nausea and vomiting, anemia, hair loss, skin eruption, and seizures Important in the metabolism of fats and carbohydrates Stimulates fatty acid and cholesterol synthesis and is an activator of several enzymes Brewers yeast Beef, liver, eggs, chicken, oysters Wheat germ, green peppers, apples, bananas, spinach Butter Black pepper and molasses May show itself as impaired glucose tolerance Seen in older people with non insulin- dependent diabetes mellitus, and in infants with protein- calorie malnutrition Toxicity is not common in humans (low absorption, high secretion Part of Vitamin B12 Used in the manufacture of red blood cells Animal products (meat, fish, dairy, eggs) Algae, yeast, bacteria soil May be responsible for slow growth rate and permanent nervous disorders Can produce anemia with symptoms of paleness, fatigue, diarrhea, heart palpitations, numbness in fingers and toes Cobalt toxicity is not common (low absorption, high excretion) Can lead to enlargement of the thyroid gland Suspected to be the cause of some cardiac failures in heavy beer drinkers because it was added to beer to improve its foaming qualities Present in all body tissues Helps in the formation of red blood cells keeps blood vessels, nerves, immune system, and bones healthy Oysters and other shellfish Whole grains, beans, nuts, potatoes Organ meats Dark leafy greens, dried fruits such as prunes Cocoa, black pepper, and yeast Not very common in humans Menkes disease (kinky hair syndrome) is a very rare congenital disorder of copper metabolism that occurs in male infants. In large amounts, toxic Rare hereditary disorder (Wilsons disease) causes deposits in liver, brain, and other organs- leads to hepatitis, renal problems, neurologic disorders, and other problems Helps form solid teeth in children Keeps our bones strong as we grow older Fluoridated water Toothpaste Can cause dramatic changes in the tooth enamel in the form of luster loss and a chalky mottled appearance Fluorosis-condition that results from ingesting too much fluoride, affecting not only the teeth but also causing bone abnormalities which become thick and soft breaking more easily (decrease calcium levels) Fluorine can be both mutagenic and carinogenic and can produce pathological changes in the kidneys Keeps liver, kidney, eyes, bones, and glands that produce saliva healthy Helps break down carbohydrates Clears fat from blood Whole grain cereals Soybeans and other beans, peas, and nuts Black teas Variety of problems including heart disease, dermatitis, lower levels of the good cholesterol fraction, HDL- cholesterol, accelerated bone loss, reduced fertility, retarded growth in children, low blood sugar, middle ear problems Interferes with iron absorption may increase the risk of interfering in the brains chemistry, leading to negative behavioral effects (in young children) link Needed for the proper function of certain enzyme-dependent processes, including the metabolism of iron might reduce the risk of sulfite-reactive asthma attacks Beans and grains Dark leafy vegetables Hard tap water causes an inability to detoxify sulfites process of refining foods increases the possibility has been seen in patients receiving their nutrition completely from intravenous methods Symptoms include increased heart rate, headache, shortness of breath, nausea, disorientation, and vomiting. link integral part of enzymes role as an antioxidant provide protection from the toxic effects of heavy metals assist in the synthesis of protein, in growth and development, and in fertility, especially in men (has been shown to improve the production of sperm and sperm motility) Fish, shellfish, red meat, eggs, chicken, liver Grains Garlic Brewers yeast and wheat germ Keshan disease- abnormality of the heart muscle (high incidence in China due to poor soil) May also occur in patients fed intravenously for long periods of time Can lead to toxicity in cattle grazing in selenium-rich soil (demonstrate muscle, visual and heart problems) Can cause problems with the strength of teeth and the tooth enamel, loss of teeth, hair, and nails, skin inflammation, nausea, and fatigue. link In the tissues, such as the nails and connective tissue, give them strength and stability present in bone, blood vessels, cartilage, and tendons, helping to make them strong wheat, oats, rice, sugar beet, cane pulp, and alfalfa Herbs horsetail, comfrey, and nettles Lettuce, cucumbers, avocados, strawberries, onions, dandelions and other dark greens Hard drinking water Decreased growth and deficient bone and tooth structure were found in rats with silicon-deficient diets May increase atherosclerosis and heart disease Silicone toxicity and immune dysfunction syndrome- seen in rare cases of breast implants Some symptoms: Peripheral neuropathy, fatigue, fibromyalgia, night sweats, hair loss, joint pain, sensitivities link No essential role has been identified for tin, in humans The body does not easily absorb the mineral. The metal leaks into canned foods and can thereby be transmitted into the body Overdose leads to destruction of RBCs Seems to be involved in catecholamine and lipid metabolism It has been shown to have an effect in reducing the production of cholesterol Fats and vegetable oils (soy, sunflower, safflower, corn, and olive oils) Buckwheat, parsley, oats, rice, green beans, carrots, and cabbage Dill and radish There is a suspicion that low vanadium can increase susceptibility to heart disease and cancer or lead to higher cholesterol and triglyceride levels Recent studies have revealed elevated levels of vanadium in patients with mania and depression Workers who clean vanadium-containing petroleum storage tanks inhale and absorb additional vanadium- dust can be a bit irritating to the lungs, and the tongue may become somewhat green Important role in the proper functioning of the immune system in the body Required for the enzyme activities necessary for cell division, cell growth, and wound healing Plays a role in the acuity of the senses of smell and taste High-protein foods Peanuts, peanut butter, and legumes Symptoms include slow growth, poor appetite, decrease in wound healing, loss of hair, taste - impaired smell- impaired hypogonadism in males, more frequent infections, inability or difficulty in adapting vision to the dark Least toxic of the trace elements May cause diarrhea, abdominal cramps, and vomiting link