Boron
Increases absorption and prevents urinary loss of calcium, magnesium and phosphorus
Conditions used for: Degenerative Joint Disease (DJD), Rheumatoid Arthritis (RA), Osteoporosis
Sources: almonds, prunes, raisins, dark green leafy veggies
RDA: 1mg/day
Calcium
Most abundant mineral in the body
Helpful with the following conditions: Gingivitis, High cholesterol, Hypertension, Kidney stones, Migraine headaches, Osteoporosis, Pregnancy, PMS, Rickets
Sources: dark green leafy veggies and regular green veggies, nuts and seeds, cold water fish (sardines, salmon), tofu, dairy (not the best)
RDA: 800-1000 mg/day; females= 1200 mg/day
(NB vitamin D is needed for its absorption)
Chromium
Helps maintain normal blood sugar levels and healthy levels of HDLs, thus helps: Diabetes, High cholesterol, Obesity, athletic performance
Sources: what you cook IN: stainless steel; whole grain cereals, dark beer
RDA: 200 mcg/day
(NB most people are deficient)
Copper
An antioxidant that helps with iron and energy levels
Sources: red meat, shellfish, legumes
RDA: 1-3 mg/day for people taking zinc
(NB inhibits absorption of zinc and vitC)
Iodine
Associated with thyroid hormones and cell metabolism
Sources: from ocean: shellfish, kelp; crystal salt/sea salt
RDA: 150 mcg/day
(NB: USA’s high salt diets give us 4x the amount of Iodine we need. This has been linked with thyroid cancer)
Iron
Carries oxygen to skeletal muscles for fuel and energy
Sources: lean, red meat, poultry, fish, green leafy veggies, dried fruits and dates
(NB calcium, high fiber foods and caffeine inhibit iron absorption; copper, vitamin C and vitamin A increase it)
Magnesium
Important in bone, protein and fat formation; relaxes muscles; helps with energy and new cell formation; helps clot blood; activates B vitamins and insulin
Sources: nuts, dark green leafy veggies, good quality chocolate
RDA: 250-350 mg/day
Manganese
Aids in healthy skin, bone and cartilage
Sources: lean chicken, lean steak, legumes, most fish
(NB calcium, Iron and Zinc decrease its absorption)
Potassium
Regulates: Blood pressure, water balance, neuromuscular function, acidity levels and helps with carbohydrate and protein metabolism
Sources: any fruit besides citrus (best source = bananas)
RDA: 500 mg/day (natural sources); tablets have 99mg but cause gastritis/fibrillations
Selenium
Antioxidant; helps protect against cancer
Sources: Brazil nuts, should be in roots/veggies from our soil (but US soil s deficient)
RDA: 200 mcg/day (in 2 handfuls of brazil nuts)
Vanadium
Helps improve glucose control
Sources: hard to find, but in some shellfish
Zinc
Heals wounds and boosts immunity; also helps fertility, vision and with cardiovascular exercise
Sources: meats, fish, legumes
NB should be taken separately from iron, calcium, magnesium and copper)