Minerals

Main Functions, Signs/symptoms of deficiency, and food sources

What are the main functions of calcium

Healthy bone, muscle contractions, nerve signal transmission

What are the signs/symptoms of a calcium deficiency

muscle cramps, osteopenia, osteoporosis

What are the food sources of calcium

Dairy, green leafy vegetables

What are the main functions of sodium

Nerve signal transmission, fluid balance

What are the signs/symptoms of a sodium deficiency

Too much causes high blood pressure

What are the food sources of sodium

salt, processed foods

What are the main functions of potassium

nerve signal transmission, decreases blood pressure

What are the signs/symptoms of a potassium deficiency

muscle weakness and cramps

What are the food sources of potassium

fruits, vegetables, milk

What are the main functions of iron

red blood cells and muscle cells

What are the signs/symptoms of an iron deficiency

microcytic hypochromic anemia

What are the food sources of iron

meat, fortified cereals, green leafy vegetables, legumes

What are the main functions of zinc

healthy immune system

What are the signs/symptoms of a zinc deficiency

impaired immune function, poor growth and development, skin rashes, diarrhea

What are the food sources of zinc

meat, fortified cereals, legumes

What are the main functions of iodine

needed to make thyroid hormone

What are the signs/symptoms of a iodine deficiency

Horrid hormones cannot be made, goiter, cretinism, hypothyroidism

What are the food sources of iodine

iodized salt