Minerals

Calcium: Major Role

bone and tooth formation, blood clotting, muscle contraction, nerve function

Phosphorus: Major Role

skeletal development, tooth formation

Sodium: Major Role

maintenance of fluid balance

Iron: Major Role

formation of hemoglobin; energy from carbohydrates, fats, and proteins

Copper: Major Role

formation of hemoglobin

Zinc: Major Role

normal growth and development

Iodine: Major Role

production of the hormone thyroxin

Fluorine: Major Role

strengthens bones and teeth

Calcium: Most Reliable Sources

dairy products, calcium-enriched orange juice and bread

Phosphorus: Most Reliable Sources

meats, dairy products, other protein-rich foods

Sodium: Most Reliable Sources

salt (sodium chloride) added to foods and sodium-containing preservatives

Iron: Most Reliable Sources

liver and red meats, enriched breads and cereals

Copper: Most Reliable Sources

liver, nuts, shellfish, cherries, mushrooms, whole-grain breads and cereals

Zinc: Most Reliable Sources

seafood, meats

Iodine: Most Reliable Sources

iodized salt, seafood

Fluorine: Most Reliable Sources

fluoridated water

Calcium: Deficiency

may lead to osteoporosis

Phosphorus: Deficiency

rarely seen

Iron: Deficiency

iron-deficiency anemia

Copper: Deficiency

anemia

Zinc: Deficiency

skin problems, delayed development, growth problems

Iodine: Deficiency

mental and growth retardation, lack of energy

Fluorine: Deficiency

teeth are less resistant to decay

Calcium: Excess

calcium deposits in soft tissues

Sodium: Excess

may contribute to the development of hypertension

Iron: Excess

can cause death in children from supplement overdose

Copper: Excess

nausea, vomiting

Zinc: Excess

interferes with copper use, may decrease high-density lipoprotein levels

Fluorine: Excess

damage to tooth enamel

Mineral without Deficiency

sodium

Minerals without excess

phosphorus, iodine