Minerals also play a huge role in our metabolic processes. They aid in helping the body metabolize energy, grow, and the reproduction and health of our cells. Minerals often work with vitamins and other minerals to fully optimize your bodily functions. For example, zinc is required for the body to convert Vitamin A into its active form. Without Vitamin A is not in this form, then problems will occur such as vision deterioration. Some minerals can also function as an antioxidant (next page). Again, I have sifted through the emporium of knowledge available online and added my own touch to compile a complete, detailed yet concise list of essential information about every mineral. Enjoy 
Boron (2-5mg)
- Benefit: Promotes bone health.
- Sign of deficiency: Poor bone development
- Sign of overdose: Nausea, hair loss, skin rash, diarrhea, kidney damage and shock
- Foods found in: Apples, beer, grapes, nuts, raisons
Calcium (1000-1200 mg)
- Benefit: Builds bones, teeth, maintains proper heart function and controls blood pressure.
- Sign of deficiency: Muscle cramps, insomnia, stunted growth
- Sign of overdose: Confusion, constipation, nausea, bloating, and kidney stones.
- Foods found in: Almonds, broccoli, cereal, milk, cheese, vegetables, yogurt.
Chloride (750mg)
- Benefits: Regulates fluid and acid-base balance, aids in digestion, and helps proper functioning of liver and is essential for joint care.
- Sign of deficiency: May lead to digestive problems, muscle issues, hair loss, tooth loss.
- Sign of overdose: Weakness, confusion, and coma.
- Foods found in: Salt, processed food
Chromium (50-200 mcg)
- Benefit: Metabolizes Insulin, may help in weight loss
- Sign of deficiency: Numbness in fingers and toes, high blood sugar, clumsiness and nerve disorders.
- Sign of overdose: Rare, but may lead to skin, liver, and kidney problems.
- Foods found in: Apples, broccoli, cheese, chicken, nuts, sweet potato
Copper (1.5 – 3 mg)
- Benefit: Aids in iron absorption. synthesizes hemoglobin, produces energy.
- Sign of deficiency: Rare, but may lead to skeletal defects, loss of skin pigment, heart disease, high cholesterol, or nervous system disorders.
- Sign of overdose: Diarrhea, nausea, vomiting, muscle ache and anemia.
- Foods found in: Fish, nuts, oats, oysters, spinach
Flouride (Men – 4mg, Women – 3mg)
- Benefit: Health of bones and teeth.
- Sign of deficiency: Increased dental cavities
- Sign of overdose: Tooth problems, stunted growth, calcification and organ damage.
- Foods found in: Apples, eggs, cheese, tea
Iodine (150 mcg)
- Benefit: Regulates thyroid hormone.
- Sign of deficiency: Dry hair, irritability, nervousness, slow metabolism and obesity
- Sign of overdose: Irregular heartbeat, confusion, breathing difficulties, swollen neck
- Foods found in: Milk, fish, nuts, salt
Iron (Men – 10mg, Women – 15mg)
- Benefit: Formation of red blood cells.
- Sign of deficiency: Anemia, poor concentration, pale skin or shortness of breath.
- Sign of overdose: Live, spleen and tissue damage
- Foods found in: Beans, egg yolk, fish, red meats, seeds, green vegetables
Magnesium (Men – 400-420mg, Women 310-320 mg)
- Benefit: Aids muscle function, supports teeth and cardiovascular system.
- Sign of deficiency: Common symptoms include muscle weakness, poor coordination, hypertension, irritability, depression, and even hair loss.
- Signs of overdose: Rare, but may include weakness, nausea and breathing trouble.
- Foods found in: Nuts, almonds, whole wheat bread, and milk.
Manganese (2.5 to 5.0 mg)
- Benefit: Helps formation of bones and collagen, metabolizes carbohydrates, synthesizes fatty acids and protein.
- Sign of deficiency: Seizures, epilepsy, poor muscle coordination, twitching, and general weakness
- Sign of overdose: Anemia, delusions, insomnia, depression or even impotence
- Foods found in: Beans, berries, brown rice, nuts, spinach, tea, whole grains
Molybdenum (75 to 250 mcg)
- Benefit: Metabolizes iron. Regulates enzymes.
- Sign of deficiency: No symptoms have been reported
- Sign of overdose: Stunted growth, diarrhea and copper deficiency
- Foods found in: Beans, dark green vegetables, lean meats
Phosphorus (700mg)
- Benefit: Health of bones and teeth. Regulates enzymes.
- Sign of deficiency: Bone pain, loss of appetite, weakness
- Sign of overdose: Seizures, heartbeat irregularities, shortness of breath
- Foods found in: Almonds, eggs, nuts, red meat, beans, milk
Potassium (2000 mg)
- Benefit: Supports function of nerves, metabolizes protein and carbohydrates. Aids in fluid balancing and muscle contraction.
- Sign of Deficiency: Muscle cramps, heart irregularities, low blood pressure, insomnia and dry skin
- Sign of Overdose: Any potassium intake greater than 18k mg a day can cause kidney problems, improper fluid balance, infections or even cardiac arrest.
- Foods found in: Asparagus, bananas, carrots, milk, nuts, beans, spinach, cereal
Selenium (Men – 70 mcg, Women – 55 mcg)
- Benefit: Antioxidant. Protects cells from damage by free radicals.
- Sign of deficiency: Premature aging, muscle aches, nerve damage, retardation or even infertility
- Sign of overdose: Nausea, diarrhea, abdominal pain, fatigue, tooth decay or hair loss
- Foods found in: Broccoli, brown rice, chicken, milk, nuts, onions, seafood
Sulfur: (100mg)
- Benefit: Is essential for the formation of nails, hair, cartilage, and tissue. It is also needed to provide a healthy nervous system.
- Sign of deficiency: There are no harmful effects of not having enough sulfur.
- Sign of overdose: Excess is secreted through urine so it is pretty much non-toxic.
- Foods found in: Beans, cabbage, eggs, meat, milk, onions
Zinc (Men – 15mg, Women – 12mg)
- Benefit: Contributes to maintaining immune and reproductive systems. Aids enzymes.
- Sign of deficiency: Anemia, stunted growth, birth defects, mental problems, skin problems, hair loss
- Sign of overdose: Drowsiness, nausea and vomiting
- Foods found in: Beans, eggs, fish, milk, nuts
In addition to vitamins and minerals, there is another important micronutrient to be aware of. Antioxidants.
