Guide to Minerals, Part 2

MINERAL PRIMARY FOOD  DEFICIENCY FUNCTION SOURCES   SYMPTOMS Iodine Part of thyroxine, a  iodized salt, sea salt enlarged thyroid  hormone secreted by  seafood, seaweed, gland (goiter), weight  the thyroid gland, which  foods grown in  gain & sluggishness. helps to regulate growth,  iodine-rich soil,  Can cause severe development, reproduction dairy products retardation of & metabolic rate (rate at developing fetus which calories are burned) during pregnancy Iron Part of hemoglobin, which organ meats, fish, anemia, fatigue, carries oxygen to cells. shellfish, egg yolks, muscle weakness, Part of myoglobin, which poultry, enriched headaches, pale makes oxygen available breads & cereals, skin, inability to for muscle contraction. legumes, green leafy  concentrate Needed for use of energy vegetables, dried by the cells. fruits, molasses Magnesium Builds protein. Needed to whole grains (esp. confusion, nervous- release energy from food. wheat germ & bran) ness, disorientation, Helps relax muscles after nuts, legumes, dark hallucinations contraction. Helps resist green vegetables, tooth decay. Needed for seafood, chocolate, transmission of nerve cocoa impulses. Phosphorus Aids in building strong  milk and dairy  muscle weakness, bones and teeth. Activates products, fish, meat, loss of appetite, vitamins for use. Needed poultry, egg yolks,  bone pain to release energy from nuts, legumes, peas,  food. Needed for trans- whole grains,  mission of nerve impulses. processed foods

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com