Sources of Minerals

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut/Grain Sources	Meat/Protein Sources	Legume Sources
Adults need 1000 mg/day. Children need 800 to 1300 mg/day. Recommended supplement: Coral Calcium Supreme	Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.	Most fruits contain some calcium, these have a bit more than usual: Blackberries Blackcurrants Dates Grapefruit Mulberries Orange Pomegranate Prickly Pears	Most vegetables contain some calcium, these have a bit more than usual: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash Celery Chinese Broccoli French Beans Kale Okra Parsnip Spirulina Swiss Chard Turnip	Almonds Amaranth Brazil Nuts Filberts/Hazelnuts Oats Pistachios Sesame Seeds Wheat - Durum Wheat - Hard White	Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Caviar Perch Pollock Sardines Goat Milk Goat Cheese Soy Beans Yogurt Sour Cream Lowfat Yogurt	Edamame Navy Beans Soy Beans White Beans Winged Beans
The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day	Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.	Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. Avocado Blackberries Dates Guava Kiwi Fruit Lychee Mango Passionfruit Pomegranate	Most vegetables have some copper, but Lima Beans have a significant amount. Amaranth leaves Artichoke French Beans Kale Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Most nuts contain a trace amount of copper. Brazil Nuts Buckwheat Cashews Chestnuts Filberts/Hazelnuts Oats Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red	Most proteins contain a trace amount of copper. Beef Cheddar Cheese Perch Salmon Sardines Goat Cheese Soy Beans Soy Milk Turkey Bacon Veal Turkey Leg Roast Duck	Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Winged Beans
Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).	Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.	Fruits grown in iodine-rich soils contain iodine.	Vegetables grown in iodine-rich soils contain iodine.	Nuts grown in iodine-rich soils contain iodine.	Proteins produced in iodine-rich areas contain iodine.	Most legumes do not contain a significant amout of Iodine
Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.	Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.	While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: Avocado Blackberries Blackcurrant Boysenberries Breadfruit Cherries Dates Figs Grapes Kiwi Lemon Loganberries Lychee Mulberries Passion Fruit Persimmon Pomegranate Raspberries Strawberry Watermelon	Vegetables: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Peas Potatoes Pumpkin Spirulina Swiss Chard	Most nuts contain a small amount of iron. Amaranth Buckwheat Cashews Coconut Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Caviar Sardines Goat Cheese Lamb Soy Beans Soy Milk Turkey Bacon Turkey Leg Roast Duck Hamburger Beef Sausage Beef Jerky Ground Turkey	Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Mung Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Split Peas White Beans Winged Beans
Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.	Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.	Fruits: Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya Dates Guava Kiwi Loganberries Mulberries Passion Fruit Pomegranate Prickly Pear Raspberries Watermelon	Vegetables: Amaranth leaves Artichoke Butternut squash French Beans Lima Beans Okra Peas Spirulina Swiss Chard	Nuts: Almonds Amaranth Brazil Nuts Buckwheat Cashews Oats Peanuts Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Goat Milk Soy Beans Soy Milk Lowfat Yogurt	Most legumes are a good source of Magnesium but these are the highest. Adzuki Beans Black Beans Black Eye Peas Edamame Navy Beans Pinto Beans Soy Beans White Beans Winged Beans
2.0-5.0 mg/day for adults 2.0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6 1.0-1.5 mg for children 1 - 3 0.6-1.0 mg for children 6 mo - 1yr 0.3-0.6 mg for infants 0-6 months	The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.	Most fruits contain manganese, but the following fruits have a significant amount: Avocado Banana Blackberries Blackcurrants Blueberries Boysenberries Cranberries Dates Gooseberries Grapefruit Guava Loganberries Pineapple Pomegranate Raspberries Strawberry	Vegetables: Amaranth leaves Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Okra Parsnip Peas Potatoes Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Most nuts contain manganese, but the following nuts have a significant amount: Buckwheat Coconut Filberts/Hazelnuts Macadamia Nuts Oats Pecans Pine Nuts/Pignolias Pumpkin Seeds Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Eggs Anchovies Herring Perch Sardines Goat Milk Goat Cheese Soy Beans Soy Milk Veal Sour Cream Beef Jerky Hot Dog (Beef)	Most legumes are a good source of Manganese but these are the highest. Adzuki Beans Edamame Garbanzo Beans Lima Beans Navy Beans Pigeon Beans Soy Beans White Beans Winged Beans
Adults need 700 mg/day. Children need 500 to 1250 mg/day.	In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.	Fruits: Avocado Blackcurrants Breadfruit Dates Guava Kiwi Lychee Mulberries Passionfruit Pomegranate	Vegetables: Amaranth leaves Artichoke Brussels Sprouts Celeriac Corn French Beans Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Taro	Nuts: Brazil Nuts Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Herring Perch Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Soy Beans Turkey Bacon Lowfat Yogurt	Most legumes are a good source of Phospherous but these are the highest. Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans White Beans Winged Beans
Estimated Minimum Requirements 2000 mg/day for adults and adolescents.	Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.	Fruits: Avocado Bananas Blackcurrants Breadfruit Cherimoya Cherries Chinesepear Dates Grapefruit Guava Kiwi Lychee Papaya Passionfruit Pomegranate Pricklypear Watermelon	Vegetables: Amaranth leaves Bamboo Shoots Bok Choy Butternut squash French Beans Lima Beans Parsnips Potatoes Pumpkin Spirulina Sweet Potatoes Swiss Chard	Nuts: Almonds Buckwheat Chestnuts Coconut Oats Pistachios Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cows Milk Catfish Herring Perch Pollock Salmon Sardines Tuna Goat Milk Pork Soy Beans Turkey Bacon Veal Yogurt Lowfat Yogurt Pork Sausage Ground Chicken	Most legumes are a great source of Potassium but these are the highest. Adzuki Beans Edamame Kidney Beans Lima Beans Pinto Beans Soy Beans White Beans
Men need 70 mcgs/day. Women need 55 mcgs/day.	Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E. Selenium deficiency is rare in humans.	Most fruits contain a small amount of selenium, but dates have a significant amount. Bananas Breadfruit Guava Lychee Mango Passionfruit Pomegranate Watermelon	Vegetables: Asparagus Brussels Sprouts French Beans Lima Beans Mushrooms Parsnip Peas Spirulina	Most nuts contain selenium, but the following nuts have a significant amount: Amaranth Barley Brazil Nuts Buckwheat Cashews Coconut Rye Wheat - Durum Wheat - Hard Red	Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Anchovies Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Turkey Leg Roast Duck Hamburger Bacon Ground Turkey	Most legumes are a good source of Selenium but these are the highest. Black Eye Peas Fava Beans Garbanzo Beans Lima Beans Mung Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Winged Beans
500 mg/day for adults 120 mg for infants Daily Value recommendation - no more than 2,400 to 3,000 mg/day	Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.	Sodium occurs naturally in almost all fresh, whole fruits but passionfruit has a significant amount.	Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts: Amaranth leaves Artichoke Broccoli Beetroot Bok Choy Brussels Sprouts Celeriac Celery Fennel Kale Spirulina Spaghetti squash Sweet Potatoes Swiss Chard	Most seeds, nuts and grains have some sodium, these have more than others: Amaranth Coconut Pumpkin Seeds Quinoa Spelt	Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Anchovies Caviar Herring Pollock Sardines Goat Milk Goat Cheese Soy Milk Turkey Bacon Yogurt Lowfat Yogurt Hot Dog (Turkey) Bacon Pork Sausage Beef Sausage Beef Jerky Hot Dog (Beef)	Most legumes are not a good source of Sodium. Winged Beans have more than most other legumes.
Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.	This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.	Most fruits contain a small amount of zinc, but the following have a significant amount: Avocado Blackberries Dates Loganberries Pomegranate Raspberries	Vegetables: Amaranth leaves Asparagus Bamboo Shoots Brussels Sprouts Corn French Beans Lima Beans Okra Peas Potatoes Pumpkin Spirulina Swiss Chard	Most nuts have some zinc, but these have a significant amount: Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Catfish Herring Sardines Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburger Bacon Beef Sausage Beef Jerky Hot Dog (Beef) Ground Turkey Ground Chicken	Most legumes are a good source of Magnesium but these are the highest Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Navy Beans Soy Beans Split Peas White Beans Winged Beans

Source: http://www.health-alternatives.com