Minerals Top food sources Benefits of this mineral:
Lack of this mineral can cause:
Calcium Sesame seeds
steamed tofu
whole milk
green beans
cheddar cheese
fruit yoghurt
Helps maximize bone density in teenagers, reduces risk of osteoporosis, may improve PMS, relieves leg cramps.
Lack can cause: Muscle aches and pains, muscle twitching, muscle cramps and spasms, osteoporosis.
Chromium Meat
nuts
wholegrains
mung beans
adzuki beans
peas
peanuts
Improves blood sugar control, aids weight loss by reducing sweet cravings and hunger, lowers cholesterol levels, reduces risk of Glaucoma.
Lack can cause: Need for frequent meals, excessive thirst, raised blood fats, craving for sweet foods, poor blood sugar control.
Copper Oyster
lobster
peanuts
mushrooms
crab
sunflower seeds
calve's liver
Can help to lower cholesterol, reduces pain of arthritis, lowers risk of osteoporosis, reduces the risk of infection.
Lack can cause: Iron-deficiency anemia, tiredness, changes to skin pigmentation and hair color, failure of babies to feed and grow.
Iron Sesame seeds
roast venison
beef
lamb
canned crab
dried apricot
branflakes
tuna in oil
Improves concentration, provides relief from painful period, restores skin tone, reduces tiredness.
Lack can cause: Fatigue, tiredness, shortage of breath, poor concentration, loss of appetite, repeated infections, headaches, hair loss.
Iodine Haddock
mussels
cod
smoked mackerel
herring
milk
shrimps
May relieve painful breasts, may reduce risk of breast cancer, reduces swollen thyroid gland.
Lack can cause: Breast pain, poor concentration, enlarged thyroid gland in neck, muscle weakness, failing memory, tiredness, cold hands and feet.
Potassium Bananas
spinach
radish
papaya
red pepper
red wine
watercress
parsnip
peach
Relieves muscle cramps, reduces the risk of stroke, lowers high blood pressure, lowers the risk of kidney stones.
Lack can cause: Irritability, confusion, muscle weakness, depression.
Magnesium Sunflower seeds
peanut butter
mixed nuts
pumpkin seeds
cocoa powder
shredded wheat
Lowers risk of heat disease, reduces complications with diabetes, relieves pre-menstrual headaches, lowers period pain.
Lack can cause: Muscle cramps, loss of appetite, nausea, vomiting, anorexia, weakness, irregular heartbeat, fatigue, insomnia.
Phosphorus Liver
shrimps
crabs
mussels
lobsters
steak
turkey
smoked salmon
cheese
Reduce tiredness in people with diabetes, improves fracture healing, reduces alcohol cravings, lower the risk of kidney stone, develops strong bones and teeth.
Lack can cause: Weakened bones, failure to grow, tiredness, anorexia, muscle spasms in the hands, face and feet, low bone density.
Zinc Oyster
calve's liver
roast beef
lean roast lamb
wheat germ
canned crab
pork loin
Helps improve acne, improves wound healing, reduces the symptoms of a large prostate gland, improves eczema.
Lack can cause: Poor concentration, slow growth of hair and nails, diarrhea, frequent infections, eczema, delayed puberty, dry skin, poor healing of wounds.