Mineral Source
Selenium, Se brazilian nuts, fish, ham,
pork, poultry, beef, cottage
cheese, eggs
Magnesium, Mg almonds, pumpkin seeds, dark
chocolate, avocado, tofu,
peanuts, popcorn, flaxseeds
Chromium, Cr grape juice, whole wheat
flour, orange juice, beef,
tomato juice, apples, green
beans
Phosphorus, P poultry, pork, organ meats,
seafood, dairy, sunflower
seeds, pumpkin seeds, nuts
Sodium, Na shrimp, soup, ham, cottage
cheese, vegetable juice, salad
dressing, pizza, broths and
stocks
Chlorine, Cl seaweed, rye, tomatoes,
lettuce, celery, olives
Potassium, K dried fruits, beans, lentils,
potatoes, spinach, broccoli,
avocado, bananas, dairy and
plant milks
Iron, Fe meats, poultry, seafoods,
grains, nuts, seeds, legumes
Deficiency Poisoning
infertility, muscle bad breath, nausea,
weakness, fatigue, diarrhea, rashes,
mental fog, hair loss, irritability, teeth
weakened immune discoloration, brittle
system hair and nails, hair loss
muscle twitches and nausea, vomiting,
cramps, osteoporosis, diarrhea, low blood
fatigue, muscle pressure, muscle
weakness, high blood weakness
pressure, irregular
heartbeat
confusion, impaired stomach problems, low
coordination, increased blood sugar
blood sugar, increased
risk of diabetes
fatigue, irregular joint pain, muscle pain,
breathing, irritability, muscle weakness,
joint stiffness, vomiting, diarrhea,
numbness, weakness, nausea
changes in body weight
Hyponatremia - water retention, higher
weakness, fatigue, blood pressure, thirst,
headache, nausea, heart disease
vomiting, muscle
cramps or spasms,
confusion, irritability
Hypochloremia - excessive fatigue,
dehydration, fluid loss, muscle weakness,
weakness, fatigue, breathing problems,
difficulty breathing, frequent vomiting,
diarrhea, vomiting excessive thirst, high
blood pressure
Hypokalemia - fatigue, Hyperkalemia -
muscle cramps or weakness, fatigue,
weakness, constipation, nausea, vomiting,
muscle paralysis and shortness of breath,
irregular heart rate chest pain, heart
(severe cases) palpitations, irregular
heart rate
Anemia - fatigue, Hemochromatosis -
weakness, upset stomach, nausea,

Copper, Cu organ meats, shellfish, fish,
nuts, seeds, whole grains,
chocolate
Cobalt, Co cabbage, lettuce, spinach,
turnips, kale, dried fruits,
seafood, animal meats
Fluorine, F black tea, coffee, fluoridated
water, canned shellfish,
oatmeal, raisins, potatoes
Iodine, I seaweed, fish, shellfish, table
salt (iodized), dairy, eggs,
beef liver, chicken
Manganese, Mn almonds, pecans, beans,
legumes, oatmeal, whole
wheat bread, brown rice, leafy
green vegetables, fruits, dark
chocolate
Calcium, Ca dairy, fortified plant-based
milk, tofu, edamame,
almonds, leafy greens
Zinc, Zn shellfish, beef, poultry, pork,
legumes, nuts, seeds, whole
grains
lightheadedness, vomiting, abdominal
confusion, loss of pain
concentration,
sensitivity to cold, ple
skin, hair loss, brittle
nails, pica
high cholesterol, Headaches, diarrhea,
anemia, osteoporosis, kidney failure (in
bone fractures, severe cases)
increased infections,
loss of skin pigment
Fatigue, tingling nausea , vomiting, in
sensation in hands and severe cases it can
feet cause heart muscle
disease, such as
cardiomyopathy
fragile and weak bones nausea, vomiting,
abdominal pain,
diarrhea, join pain,
skeletal fluorosis, or
bone loss
fatigue, weakness, fever, stomach pain,
sensitivity to cold, nausea, vomiting
constipation, dry skin
and hair, weight gain
poor bone growth, muscle spasms, hearing
skeletal defects, slow or problems, insomnia,
impaired growth, low loss of appetite,
fertility, abnormal depression, headaches,
metabolism or carbs irritability, weakness,
and fat tremors
Hypocalcemia - muscle Hypercalcemia -
cramps, weakness, weakness, fatigue,
numbness or tingling in nausea, vomiting,
fingers, abnormal heart shortness of breath,
rate, poor appetite chest pain, heart
palpitations, irregular
heart rate
Loss of taste or smell, nausea , vomiting, poor
poor appetite, appetite, abdominal
depressed mood, pain or cramping,
decreased immunity, headaches, diarrhea
delayed wound healing,
hair loss
Sources:
https://www.healthline.com
https://www.medicalnewstoday.com
https://www.hsph.harvard.edu
https://www.netmeds.com