|Minerals||Top food sources||Benefits of this mineral:
Lack of this mineral can cause:
|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.
|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.
|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.
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.
|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.
|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.
|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.
|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.
lean roast lamb
|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.