Minerals

Calcium Ca2+: functions

Strong bones and teeth, nerve conduction, muscle contraction

Calcium Ca2+: Food Sources

Dairy products, leafy green vegetables

Calcium Ca2+: Too little in diet

Stunted growth in children, low bone density in adults

Calcium Ca2+: Too much in diet

Kidney stones; interferes with iron and zinc absorption

Phosphorous PO4 3-: function

Bone and soft tissue growth; part of phospholipids, ATP, and nucleic acids

Phosphorous PO4 3-: Food Sources

Meat, dairy products, sunflower seeds, food additives

Phosphorous PO4 3-: Too little in diet

Weakness, confusion, pain in bones and joints

Phosphorous PO4 3-: Too much in diet

Low blood and bone calcium levels

Potassium K+: function

Nerve conduction, muscle contraction

Potassium K+: Food Sources

Many fruits and vegetables, bran

Potassium K+: Too little in diet

Paralysis, irregular heartbeat, eventual death

Potassium K+: Too much in diet

Vomiting, heart attack, death

Sodium Na+: function

Nerve conduction, pH, and water balance

Sodium Na+: Food Source

Table salt

Sodium Na+: Too little in diet

Lethargy, muscle cramps, loss of appetite

Sodium Na+: Too much in diet

High blood pressure, calcium loss

Magnesium Mg2+: function

Part of various enzymes for nerve and muscle contraction, protein synthesis

Magnesium Mg2+: Food Source

Whole grains, leafy green vegetables

Magnesium Mg2+: Too little in diet

Muscle spasms, irregular heartbeat, convulsions, confusion, personality changes

Magnesium Mg2+: Too much in diet

Diarrhea

Zinc Zn2+: function

Protein synthesis, wound healing, fetal development, and growth, immune function

Zinc Zn2+: Food Sources

Meats, legumes, whole grains

Zinc Zn2+: Too little in diet

Delayed wound healing, night blindness, diarrhea, and mental lethargy

Zinc Zn2+: Too much in diet

Anemia, diarrhea, vomiting, renal failure, abnormal cholesterol levels

Iron Fe2+: function

Hemoglobin synthesis

Iron Fe2+: Food Sources

Whole grains, meats, prune juice

Iron Fe2+: Too little diet

Anemia, physical and mental sluggishness

Iron Fe2+: Too much diet

Iron toxicity disease, organ failure, eventual death