Minerals

Calcium: Main Functions

Supports bone and tooth structure, facilitates muscle contraction, aids nerve signaling, and enables blood clotting.

Calcium: Deficiency

Causes weak bones, osteoporosis, and rickets in children.

Calcium: Toxicity

Leads to constipation and impaired absorption of other minerals.

Calcium: Dietary Sources

Dairy products, leafy greens, and fortified foods.

Magnesium: Main Functions

Involved in enzyme and energy metabolism, as well as the structure of muscles and bones.

Magnesium: Dietary Sources

Nuts, seeds, beans, whole grains, and leafy greens.

Fluoride: Main Functions

Strengthens tooth enamel and helps prevent cavities.

Fluoride: Toxicity

Excessive intake during childhood causes mottling of the teeth (fluorosis).

Iron: Main Functions

Forms a core part of hemoglobin and myoglobin to carry oxygen throughout the body.

Iron: Deficiency

Causes anemia characterized by fatigue, pallor, weakness, and pica.

Iron: Toxicity

Produces gastrointestinal upset and severe organ damage in large excess.

Iron: Dietary Sources

Meat, fish, poultry, beans, greens, and fortified cereals.

Zinc: Main Functions

Essential for enzyme activity, growth, immune defenses, DNA/protein synthesis, and wound healing.

Zinc: Deficiency

Results in poor growth, impaired immunity, slow wound healing, and changes in taste.

Zinc: Toxicity

Triggers nausea and vomiting; excessive levels can lower copper status.

Zinc: Dietary Sources

Meat, shellfish, poultry, beans, nuts, and whole grains.

Iodine: Main Functions

Needed to synthesize thyroid hormones, including thyroxine.

Iodine: Deficiency

Causes goiter (enlarged thyroid) and congenital hypothyroidism.

Iodine: Dietary Sources

Iodized salt, seafood, milk, and dairy products.

Sodium: Main Functions

Regulates fluid balance, conducts nerve signals, and assists muscle contraction.

Sodium: Toxicity

Raises blood pressure and leads to fluid retention.

Sodium: Dietary Sources

Table salt, processed or cured foods, breads, and sauces.

Potassium: Main Functions

Maintains fluid balance, transmits nerve impulses, and regulates muscle contractions.

Selenium: Main Functions

Functions within antioxidant enzymes to help protect cells from oxidative damage.