MINERALS – it is an inorganic element that is necessary for

the body to build tissues, regulate body fluids or assist in

various body functions.
● They are found in all body tissues.

● They can’t provide energy by themselves but in their role

as body regulators, they contribute to the production of
energy w/in the body

● They are found in water and in natural foods, together w/

proteins, CHO, Fats and vitamins.
●
MINERALS are divided into Two Groups:

1.Major Mineral – they require amounts greater than 100mg/

day.
● Also known as macrominerals
● Major minerals include: Sodium, Potassium, Calcium,
phosphorus, Magnesium, Chloride and Sulfur.

2.Trace Elements – w/c needed in amounts smaller than

100mg/day
● Also known as microminerals
● Trace elements include: Iron, Iodine, Zinc, Selenium,
Copper, manganese, Fluoride, Chromium and
Molybdenum

❖As Minerals dissolve in water, they break into separate,

electrically charged particles called IONS.
❖IONS if positively charged they are called CATIONS.
 ❖When negatively charged, they are ANIONS
❖CATIONS and ANIONS must be balanced w/in the body
fluids to maintain electroneutrality
❖These IONS are called ELECTROLYTES.

Sodium-
▪ It is always found as a compound w/ other
elements in nature, such as common salt.
▪ It is found mainly in blood plasma and in the
fluids outside the body cells.
▪ It is an electrolyte whose primary function is the
maintenance of fluid balance in and out of body
cells in the body.
▪ It is found most in body secretions like, saliva,
gastric & intestinal secretions, bile and
pancreatic fluid.
Functions:
- Necessary for the regulation of water balance within
the body,the passage of substances in and out of each
cell, and the maintenance of a normal body pH.
- Sources:
-primary dietary sources of sodium is table salt w/c is
40% sodium
- it is naturally available in animals foods.
- It is present in fruits and vegs, milk, meats
- and even drinking water(softenend water-high Na content
than hard water)
-It is added to condiments and other foods and can be listed
in food ingredient label as sodium, sodium chloride,
monosodium glutamate (MSG), sodium nitrite, sodium
bicarbonate(baking soda) and sodium benzoate.
- it is added to commercially prepared foods by controlling
growth of microorganism

Requirements: The DRI for Na is 1500mg or 3800 mg salt.

The UL is 5800mg.
- 1 tsp of salt is equivalent to 2000mg

Deficiency or Excess:
● Either deficiency or excess of sodium causes upset in
the body’s fluid balance, drawing water and potassium
out of the cells where it is needed to maintain electrolyte
balance.

Deficiency – can occur after severe vomiting(too much acid

is lost during this condition and tetany would result due to
alkalosis), diarrhea or heavy perspiration w/c dehydration
can result
- It can also upset the acid-base balance in the body.
Cells functions well in a neutral or slightly alkaline
medium
- Athletes can lose so much sodium and drink so much
water that they develop Hyponatremia-too little Na in the
blood.

Hyponatremia – is a sodium deficit/ serum Na level of

less than 135 mEq/L
 Causes: gastrointestinal fluid loss, sweating and use of
diuretics
S/S: lethargy, confusion, apprehension, muscle twitching.
Abd’l cramps, anorexia, N&V, headache, seizure and
coma.

Excess: may cause edema

- And excess sodium is frequently associated w/ CVD
such as Htn and CHF- more Na means more water
reabsorbed in the kidneys. More water means increased
blood volume and inc BP.

Hypernatremia may occur – too much Na in the blood,

Serum Na above 145mEq/L
- Excess Na in the ECF-bec the osmotic pressure of
ECF is high, fluid moves out of the cells into the
ECF-cells become dehydrated.

Causes: by insensible loss ("Insensible" losses can

neither be perceived nor measured directly. You've lost
it, but you don't know that you've lost it (and, of course,
you do not know how much you have lost...)

e. g. hyperventilation/fever, water from feces (can’t be

measured but it is estimated to be between 40 cc and 600 cc
in an adult under normal circumstances)

S/S: dry sticky mucous membrane, tongue, red dry

swollen, weakness
 "Sensible" loss is loss that can be perceived by the
senses and can be measured. If you've lost it, you know
you've lost it!
e.g. urine, vomitus, increased sensible fluid loss thru
diarrhea

Chloride
The element Chlorine is a poisonous gas. When chlorine
reacts with sodium or hydrogen, however, it forms the
negative chloride ion. Chloride is an essential nutrient,
required in the diet.

Functions:
1.Major anion of the ECF, where it occurs mostly in
association w/ sodium
2.Helps maintain fluids and electrolyte balance
3.Chloride is a part of hydrochloric acid and its is
necessary for proper digestion

Sources:
table salt seafood tomatoes rye olives
RDA:
Chloride is abundant in processed food
The proportion of chloride in salt is greater than sodium,
whereby its recommendations are slightly higher than
sodium
Salt (Sodium chloride) is about 60% chloride
5g salt = 1tsp
1tsp salt contributes 3000mg chloride

Adults : 19-50y/o = 2300mg/day

51-70y/o= 2000mg/day
Above 70 y/o = 1800mg/day

Upper Level
Adults:3600 mg/day

Deficiency and toxicity. Diets rarely lack chloride

Deficiency occurs during Chloride losses.
High blood chloride concentration is caused by
dehydration due to water deficiency
Toxicity symptom – vomiting

Potassium

Like a sodium, potassium is a positively charged ion. In

contrast to sodium, potassium is the body’s principal cation
inside the body cells.

Functions:
1. Essential part of every cell in the body and required for
normal growth.
2. Also involved in the release of energy from food,
3. For the synthesis of protein
4. For the regulation of water balance in the body,
5. For proper nerve impulse transmission
6. For skeletal and smooth muscle contraction,
7. For regulation of blood pressure and for steady heartbeat.
Sources:
potassium rich fruits and veg appears to reduce the risk of
stroke
Potatoes peaches
avocado spinach
banana mushrooms
tomato dried fruits
peach adzuki and lima beans
raisins wheat bran
dairy products

Deficiency
● Potassium deficiency is the most common electrolyte
imbalance due to excessive losses than by deficient
intakes.
● Conditions such as diabetic acidosis, dehydration, or
prolonged vomiting or diarrhea can cause deficiency
 ● And even in taking diuretics, steroids and strong
laxatives
● Hypokalemia- Earliest symptom deficiency is muscle
weakness
Other symptoms – fatigue, muscle spasm, abnormal
heart rhythm.
Toxicity
● It can result from over consumption of K salts,
supplements ( including some energy fitness shakes)
● Given more potassium than the body needs, the kidneys
accelerate their excretion.
● Hyperkalemia - Technically, hyperkalemia means an
abnormally elevated level of potassium in the blood
The normal potassium level in the blood is 3.5-5.0
milliequivalents per liter (mEq/L).
● Potassium levels between 5.1 mEq/L to 6.0 mEq/L
reflect mild hyperkalemia.
● Potassium levels of 6.1 mEq/L to 7.0 mEq/L are
moderate hyperkalemia,
● and levels above 7 mEq/L are severe hyperkalemia.
● Symptoms – asymptomatic until the level reaches
7.0mEq/L
- Nausea, fatigue, muscle weakness, tigling sensation
- Serious symptoms – slow heartbeat and weak
Pulse or heart stoppage for severe cases.

The concentration of K+ in plasma is influenced by the pH of

the blood (physiological pH 7,4 ± 0,04).
 Alkalosis (pH > 7.44) causes hypokalemia → transient
shifting of K+ into cells, presumably by stimulation of the
Na-K-ATPase.
Acidosis (pH < 7,36) causes hyperkalemia → transient
shifting of K+ from cells at the expense of H+

RDA:
K is abundant in all living cells, both plants and animals.
AI : need to increase intake of fruits and veg. to 5-9
servings/exchanges daily.

Phosphorus
- Second most abundant minerals in the body. And a
major mineral found mostly in bones and teeth. About
85% of it is found in combination w/ calcium in the
hydroxyapatite crystals of bones and teeth.
Functions:

1. main role is in binding with calcium to form healthy

bones and teeth
2. needed for metabolism of carbohydrates and fats to
produce energy
3. important for production of ATP (Adenosine Tri
Phosphate), the molecule that the body uses to carry
energy
4. required for synthesis of protein for growth and repair
of cells and tissues, including nucleic acids (DNA and
RNA)
5. needed to make phospholipids, such as
phosphatidylcholine, that are structural components of
cell membranes
6. helps the body utilize the B-complex vitamins
7. needed for heart muscle contraction and to regulate
heartbeat
8. supports proper muscle and nerve function
9. helps maintain normal acid-base (pH) balance in the
body by acting as an important buffer
10. maintains calcium balance and helps prevent
hypercalcemia (high blood calcium levels)
11. maintains kidney function
12. potassium and sodium phosphate taken orally are
FDA-approved for use to help prevent or treat
calcium-based kidney stones in people with
hypercalciuria (high urine calcium levels) or those with
calcium oxalate stones; avoid if stones are
phosphate-based
13. FDA-approved for treating occasional constipation,
and to restore bowel function after surgery
Sources:
meat poultry
fish eggs
milk milk products
nuts legumes
cereals grains
chocolate lettuce
tomato
RDA:
Diets that provide enough energy and protein also supply
adequate phosphorus.
Adult: 700mg/day
UL: 19-70y/0= 4000mg/day
Deficiency:
 A reduced concentration of phosphate in the blood serum is
a disorder known as hypophosphatemia.
Phosphorus deficiency may cause bone diseases such
as rickets in children and osteomalacia in adults. An
improper balance of phosphorus and calcium may cause.
Toxicity:
1.Excess phosphorus can cause hyperphosphatemia or
high blood phosphate levels.

A common reason for this is, over-consumption of foods

high in phosphorus, such as canned, processed, or fast
foods, or soft drinks.  Many of these have phosphates
added to extend shelf life or enhance flavors, especially
in baked products, cheeses, meats, and drinks.
 A deficiency in calcium or magnesium may lead to
excess blood phosphate.

2.At the same time, high levels of phosphorus interfere

with calcium uptake, which, if coupled with a low calcium
diet over a long period, increases the risks of bone
density loss, hypertension, and bowel cancer.

Hyperphosphatemia can also occur in people with

impaired kidney function.
3. Too much phosphorus can cause serious electrolyte
imbalances.  It draws calcium out of bones and weakens
them, leading to brittle bones.  
Excess calcium and phosphorus together may result in
harmful calcium deposits or calcification, in soft tissues such
as the lungs, heart, muscles, eyes, blood vessels, and
especially the kidneys.

Calcium
Calcium is the most plentiful mineral found in the human
body. The teeth and bones contain the most calcium. Nerve
cells, body tissues, blood, and other body fluids contain the
rest of the calcium.
Adults absorb about 25% of the calcium they ingest.
Pregnant about 50% and growing children 50-60%.
 Vitamin D helps in the absorption of calcium, deficiency
of this may impair its absorption also the fiber, in general,
and the binders phytate and oxalate interfere with its
absorption.
The stomach’s acidity helps to keep calcium soluble, and
vitamin D helps to make calcium-binding protein needed for
absorption(This explains why milk is the best food for
Vitamin D fortification)
Function
1. Calcium helps form and maintain healthy teeth and bones.
2. Proper levels of calcium over a lifetime can help
prevent osteoporosis.

3. Clotting blood

4. Sending and receiving nerve signals

5. muscle relaxation and contraction

6. Releasing hormones and other chemicals

7. Keeping a normal heartbeat

Sources:
milk
milk products
calcium fortified orange juice
part-skim ricotta cheese
yogurt cocoa
sardines clams
oysters turnip greens
mustard greens broccoli
legumes dried fruit

RDA:
A cup of milk provides abt. 300mg of calcium
Adults need between 1000 and 1200 mg/day or 3-4 cups of
milk
1000mg÷300mg/cup= 3 ½ cups
1200mg÷300mg/cup= 4 cups
14-18 y/o pregnant & lactating- 1300mg/day
19-50y/o pregnant & lactating – 1000mg
Deficiency:
A low calcium intake during the growing years limits the
bone’s ability to reach their optimal mass and density
Most people achieve a peak bone mass by their late 20’s
Adults lose bone as they grow older, beginning between
the ages of 30-40
Deficiency:
- may result to Osteoporosis-
 - Hypocalcemia – low levels of calcium in the blood. It
can cause by vit. D deficiency and magnesium.
- And with problems in their parathyroid glands - , diet
and kidney disorders & drugs such as rifampin,
anticonvulsants, corticosteroids.

- Symptoms –
Calcium Tetany- char. By uncontrolled muscle
contraction, caused by lack of vitamin D and abnormal
secretion of the regulatory hormones.
Chronic deficiency is caused by poor absorption over
the years, depletes the savings account in the bones.
Toxicity:
Too much calcium supplements intake for a long period
of time raises the risk of kidney stones
Getting too much calcium can cause constipation. It
might also interfere with the body's ability to absorb iron and
zinc. 
Hypercalcemia - Hypercalcemia is a condition in which
the calcium level in your blood is above normal.
Hypercalcemia most commonly results from overactive
parathyroid glands. These four tiny glands are each about
the size of a grain of rice and are located on or near the
thyroid gland.
Magnesium

Sources:
nuts and seeds legumes
green vegetables tofu
wheat germ cereal grains
soybeans chocolate
blackstrap molasses corn
peas carrots
seafood brown rice
parsley lima beans
spinach
Functions:
1. Essential in hundreds of biochemical reactions and a wide
range of metabolic activities including the use of energy and
the metabolism of carbohydrates, lipids, proteins, and
genetic material.
2. Together with calcium it is necessary for proper nerve
transmission, contraction of muscle, blood clotting, BP
regulation
3. For the conversion of Vitamin D to its active form.
4. Helps prevent dental caries by holding calcium in tooth
enamel
5. for functioning of the lungs and normal functioning of the
immune system.
RDA:
Adult men 19-30 y/o – 400mg/day
Women 19-30 y/o – 310mg/day

DEFICIENCY:
Mg deficiency may result from alcohol abuse, PEM,
kidney disorders and prolonged vomiting and diarrhea.
Deficiency may cause tetany similar to the calcium
tetany and may impair CNS activity and may be responsible
to the hallucinations experienced during alcohol withdrawal.

TOXICITY:
It is rare but it can be fatal
The Upper Level is applied only to nonfood sources such
as supplements/ magnesium salts
Symptoms – diarrhea, alkalosis and dehydration.

SULFUR

The body does not use sulfur as nutrient. It is a

major mineral that occurs in essential nutrients
such as B vitamin thiamin and the amino acids
methionine and cysteine.
Sulfur plays a well-known role in determining the
contour of protein molecules.
Skin, hair and nails contain some of the body’s rigid
proteins, which have a high content of sulfur.
There is no RDA for sulfur and no deficiencies are known.
Only when people has a severe protein deficiency will they
lack the sulfur-containing amino acids.
 TRACE MINERALS

Are so named bec. they are present and needed in

relatively small amounts in the body. Altogether, they would
produce only a bit of dust, hardly enough to fill a teaspoon.
Deficiency and excess is equally fatal/deadly. People’s diet
normally supply enough of these minerals to maintain health.
Iron
Exemplifies the principle that both too little and too much
of a nutrient in the body can be harmful.
To support health optimally, one should eat enough iron
containing food.
It has Two (2) Ionic state:
1. Ferrous iron (reduced) fe++
2. Ferric iron (oxidized) fe+++
FUNCTIONS
1.Because ferrous iron can be oxidized to ferric iron and
ferric iron can be reduced to ferrous iron, iron can serve as a
cofactor to enzymes involved in oxidation-reduction
reactions.
Cofactor = a subs that works w/ an enzyme to facilitate
chemical reaction.
2. It is also required by enzymes involved in the making of
amino acids, collagen, hormones and neurotransmitters.
3. Critical in making new red blood cells, immune defense
cells, white blood cells, and normal brain function.
Iron is found in two (2) proteins
1. Hemoglobin in the red blood cells- it is the
oxygen-carrying protein that transport oxygen from the lungs
to the tissues throughout the body. It accounts for 80% of the
body’s iron.
2. Myglobin in the muscle cells – the oxygen-holding
protein of the muscle cells
Iron Absorption and Metabolism
The body conserves iron. More iron is absorbed when
stores are empty and less is absorbed when stores are full.
 A Protein called mucosal ferritin helps in the absorption
of iron from food and stores it in the mucosal cells of the
small intestines. When the body needs iron, mucosal ferritin
releases some iron to another protein called mucosal
transferring- it transfers the iron to another protein called
blood tranferrin that transports iron to the rest of the body.
If the body does not need iron, it is carried out when the
intestinal cells are shed and excreted in the feces.Intestinal
cells are being replaced every after three days.
Iron absorption depends partly on its source.
Iron occurs in 2 Forms:
Sources:
1. Heme Iron – found in food. From the flesh of animals such
as meat, fish, poultry
-it has an iron about 10% from food/day but it is
absorbed well that accounts abt 25% of heme iron.
2. Nonheme Iron – found in both plant-derived and
animal-derived foods.17% is absorbed by the body as
nonheme iron.
MFP factor (meat,fish,poultry)- not only as well-absorbed
heme iron but also a factor that promotes absorption of
nonheme iron from other foods eaten at the same meal.
HEME – the iron-holding part of the hemoglobin and
myoglobin proteins. About 40% of the iron in meat ,fish,
poultry is bound into heme, the other 60% is nonheme iron.
Factors that enhance Nonheme iron absorption:
1. MFP factor
2. Vitamin C (ascorbic acid)
3. Citric acid and lactic acid from foods and Hcl acid from
stomach
4. Sugars (including sugars in wine)

Factors that inhibit Nonheme iron absorption:

1. Phytates and fibers (grains and veg.)
2. Oxalates ( spinach, beets, rhubard)
3. Calcium and phosphorus (milk)
4. EDTA (food additives)
5. Tannic Acid (and other polyphenols in tea and coffee.)
Sources:
meat (provides iron in the heme form which is the easiest for
the body to absorb)
blackstrap molasses
clams
oysters
tofu
legumes
nuts and seeds
red meats
dark green leafy vegetables (Vegetables provide iron in the
non-heme form, which is harder for the body to absorb.
Consuming vitamin C with iron rich foods will help increase
absorption)
soybeans
pumpkin seeds
dried fruits
enriched and/or whole-grain breads and cereals

Iron Deficiency: most common nutrient deficiency affecting

1.2 billion people.
Stages of life that are prone or high risk to IDA –
1. Women in their reproductive years
2. Pregnancy –
3. Infants and young children

Stages of Iron Deficiency:

1. iron stores diminish
2. transport iron decreases
3. hemoglobin production declines.

TOXICITY:
Hemochromatosis- iron overload, caused by a genetic
disorder that enhances iron absorption
Hemosiderosis – excess iron that characterized by large
deposits of the iron storage protein hemosiderin in the liver
and other tissues.
S/S – apathy, lethargy and fatigue, GI distress, joint pain,
organ damage, skin pigmentation, infections.
RDA:
Adult male 8mg/day
Women 19-50 y/o – 18mg/day
51 + - 8 mg/day
UL for adults 45mg/day
Zinc

Sources:
Significant sources – protein-containig foods: red meats,
shellfish, whole grains
oysters
wheat germ
beef
liver
dark meat of turkey and chicken
peanuts
whole grains
miso
legumes
sunflower seeds
blackstrap molasses
green peas
spinach
broccoli
Functions:
1.Essential for proper growth of skin, hair, and nails, healing
wounds, and a healthy immune system.
2. Necessary in many chemical reactions and for a normal
sense of taste and smell.
3. Also functions as a detoxifier of the body
4. and plays a role in the metabolism of carbohydrates.
DEFICIENCY:
1. Severe growth retardation and arrested sexual maturation
are the char. Of zinc deficiency
2. Hinders digestion and absorption causing diarrhea that
worsens malnutrition
3. Impairs immune response making infections likely ( GI)
4. Damages CNS and brain lead to poor motor dev’t. and
cognitive performance
5. Impairs vit . A metabolism – vit. A deficiency appear.
6. Distubs thyroid function and metabolic rate
7. It alters taste, causes loss of appetite and slows would
healing
8. snake like rash

TOXICITY:
High dose (50-450mg) may cause vomiting, diarrhea,
exhaustion and other symptoms

RDA:
Adults Men – 11mg/day
 Women – 8 mg/day
UL – adults – 40mg/day

Iodine

Traces of the iodine ion (called iodide). Are

indispensable for life.
It is called as iodine when it is referred to the nutrient in
foods and iodide when referring to it in the body.
FUNCTIONS:
1. Iodide is an integral part of the thyroid hormones that
regulate body temp, metabolic rate, reproduction, growth,
blood cell production, nerve and muscle function.
DEFICIENCY:
Simple Goiter – an enlargement of the thyroid gland due to
an iodine deficiency, malfunction of the gland or
overconsumption of a goitrogen.
- The earliest and most obvious sign of iodine deficiency
- Causes poor performance in the school for children
- A severe deficiency during pregnancy causes extreme
and irreversible mental and physical retardation is
known as Cretinism.
Examples of Goitrogen-containing Foods:
1. cabbage, spinach, radishes, rutabagas
 2.soybeans, peanuts
3.peaches,strawberries

TOXICITY:
1. Can enlarge the thyroid gland
2. Can damage the developing infant – esp from
supplements.
- An infant exosed to toxic amounts during gestation may
develop a goiter so severe as to block the airways and
cause suffocation.

Sources:
Iodized salt saltwater seafood
sunflower seeds mushrooms
eggs beef liver
peanuts spinach
pumpkin broccoli
chocolate kelp

RDA:
Adult – 150 mcg/day
UL – 1000mcg/day

Copper
– the body contains about 100mg of copper. It is found in
variety of cells and tissues
Functions:
1. Critical component of the outer coating of nerve fibers,
collagen, and used in the production of skin pigments.
2. Also works with iron to make healthy red blood cells.
3. Two copper and –zinc containing enzymes participate in
the body’s natural defense against free-radicals
Sources:
liver shellfish
whole grains mushrooms
cherries legumes
cocoa nuts
eggs muscle meats fish poultry

DEFICIENCY:
- Is rare but in Menkes Disease, the intestinal cells
absorb copper but can not release it into circulation,
causing a life-threatening deficiency.
- S/S anemia, bone abnormalities

TOXICITY:
- May cause liver damage

RDA:
Adult -900mcg/day
UL – 10,000 mcg/day (10mg/day)
Selenium

Functions:
Important antioxidant that works with vitamin E to protect the
body from free-radical damage. It is also associated with fat
metabolism, a healthy immune system, and important to
male fertility.
DEFICIENCY:
Is associated with heart disease that is prevalent in the
regions of CHINA where the soil and food lack of selenium.
Cause by virus, but selenium deficiency appears to
predispose people to it and adequate selenium seems to
prevent it.
It is called the Keshan Disease – char by enlargement
and insufficiency; fibrous tissue replaces the muscle tissue
that normally composes the middle layer of the walls of the
heart.

TOXICITY:
-Causes loss and brittleness of hair and nails, garlic
breath odor, and nervous system abnormalities, fatigue,
irritability, CNS disorders

Sources:
grains seeds
potatoes meat
poultry fish
garlic brewer's yeast
wheat germ

RDA: Adults – 55 mcg/day

UL – Adults 400 mcg/day

Chromium
Functions:
1. Necessary for blood sugar regulation and enhances
insulin action
2. for metabolism of fats and carbohydrates.
Sources:
wheat germ brewer's yeast
peas chicken
corn oil mushrooms
prunes nuts
asparagus organ meats
whole-grain bread and cereals

Deficiency : diabeteslike condition

Toxicity : none reported
RDA: Men 35 mcg/day
Women 25 mcg/day
Manganese
The human body contains a tiny 20mg of manganese. Most
of it can be found in the bones and metabolically active
organs such as liver, kidneys and pancreas.

Functions:
Needed for normal utilization of several other vitamins, and a
variety of other biochemical roles in the body. It also aids in
proper fat metabolism, skeletal and connective tissues,
production of energy, making cholesterol and DNA, proper
brain function, and processing blood sugar.
Sources:
wheat bran legumes
nuts lettuce
leafy green vegetables blueberries
pineapple seafood
poultry meat
tea

Deficiency: Rare
Toxicity: CNS disorders
RDA: Men 2.3mg/day Women – 1.8mg/day
Molybdenum
Sources:
milk and milk products
soybeans
lentils
pasta
buckwheat
oats
rice
wheat germ
sunflower seeds

Functions:
Important in many biochemical reactions, aids in the
metabolism of iron, helps prevent gout by removing uric acid
from the body, and helps the body burn fat. It is also part of
healthy bones, teeth, kidney, and liver, and helps the body
use its iron reserves.
AI: 45 mcg, fulfilled with balanced diet

Fluoride

Functions:
1. Involved in the formation of bones and teeth
2. Reduces dental caries and may minimize bone loss by
helping the body retain calcium.
Sources: water is the best source (fluoridated water)
mackerel sardines
salt pork salmon
shrimp meat
sunflower seeds
kale potatoes
watercress honey
wheat tea

Deficiency : dental caries

Toxicity : Flourosis – discoloration and pitting of

tooth enamel caused by excess fluoride during
tooth development
RDA: men 3.8mg/day women 3.1mg/day
UL adults 10mg/day

Nickel
Sources:
nuts
legumes
shellfish
cocoa products
green beans
spinach
rice
tea

Functions:
Important in many biochemical reactions, and thought to play
a role in the metabolism of fats and blood sugar regulation.

Silicon
Sources:
whole grains
root vegetables
unrefined cereal products

Functions:
Needed for healthy body tissues.

Vanadium
Sources:
shellfish
spinach
parsley
mushrooms
whole grains
dill seeds
black pepper
parsley
soy
corn
olives

Functions:
Research has not documented exactly what vanadium does
for the body. It is likely that it plays a role in energy
production, biochemical reactions, blood sugar and fat
metabolism, and bone and teeth strength.

Arsenic
Sources:
most foods contain less than 0.3ug/g
seafood is the richest source

Functions:
Precise function in the body is still unknown, but it is likely
that it plays a role in the metabolism of phospholipids.
Boron
Sources:
fruits
vegetables
legumes
nuts

Functions:
Required for normal bone integrity.