Calcium

Pictured above: Milk Source

  XBenefits: necessary for bone growth and strength, blood clotting, muscle contraction
  XSources: milk, yogurt, hard cheeses, fortified cereals, kale
  XDeficiency: Rickets, Hypocalemia
  XToxicity: Excessive calcification of bone; Hypercalcemia; Vomiting

Iron
  XBenefits: needed for red blood cells and many enzymes; transports oxygen around the body
  XSources: fortified cereals, bans, lentils, turkey (dark meat), beef, soy beans, spinach
  XDeficiency: Hypochromic microcytic anemia; malabsorption; Anorexia
  XToxicity: Hemochromatosis; Hemosiderosis

Magnesium
  XBenefits: helps with heart rhythm, muscle and nerve function; forms the structure of bones and teeth
  XSources: green leafy vegetables, vegetables, nuts, dairy, soybeans, potatoes, whole wheat, quinoa
  XDeficiency: Muscle tremors; Convulsions; Irritability
  XToxicity: Diarrhea

Phosphorous

Pictured above: Eggs Source

  XBenefits: needed for bone growth; helps make energy; cells need it to work normally
  XSources: milk and other dairy products, peas, meat, eggs, some cereals and breads
  XToxicity: Hypocalcemia

Potassium
  XBenefits: helps control blood pressure, makes kidney stones less likely; maintains water and acid-base balance in the body
  XSources: potatoes, bananas, yogurt, milk, yellow fin tuna, soybeans
  XDeficiency: Hypokalemia, Muscle Weakness; decrease intestinal tone; cardiac arrthymias
  XToxicity: Hyperkalemia; chest pain; palpitations; nausea, vomiting

Sodium
  XBenefits: important for fluid balance and nerve impulses
  XSources: foods make with added salt (processed and restaurant foods)
  XDeficiency: Hyponatremia. Gastrointestinal distress, cognitive impairment
  XToxicity: Hypernatremia

Choline

Pictured above: Peanuts Source

  XBenefits: Helps make cells
  XSources: milk, liver, eggs, peanuts

Chromium
  XBenefits: helps control blood sugar levels
  XSources: broccoli, potatoes, meats, poultry, fish
  XDeficiency: Glucose intolerance; impaired growth; negative nitrogen balance; decreased respiratory quotient

Copper
  XBenefits: helps the body process iron; produces color pigments in skin, hair and eyes; promotes nervous system function and red blood cell formation
  XSources: seafood, nuts, seeds, wheat bran cereals, whole grains
  XDeficiency: Pallor, retarded growth, edema, anorexia
  XToxicity: Wilson’s disease; Cirrhosis of liver

Fiber

Pictured above: Lentils Source

  XBenefits: helps with digestion, lowers LDL (bad cholesterol); helps maintain blood sugar levels
  XSources: oatmeal, lentils, peas, beans, fruits and vegetables
  XDeficiency: Constipation; Weight gain, heart disease

Fluoride
  XBenefits: prevents cavities in teeth; helps bone growth
  XSources: Fluoridated water; fish
  XDeficiency: Tooth Decay, Osteoporosis
  XToxicity: Fluorosis

Iodine
  XBenefits: helps make thyroid hormones
  XSources: seaweed, seafood, dairy products, processed foods, iodized salt
  XDeficiency: Endemic Goiter; Cretinism; Depressed Thyroid Function
  XToxicity: Thyroid Enlargement

Manganese

Pictured above: Green Tea Source

  XBenefits: helps form bones and makes some enzymes
  XSources: nuts, beans, tea, whole grains
  XDeficiency: Impaired Growth; Skeletal Abnormalities; Neonatal Ataxia
  XToxicity: Severe psychiatric and neurologic disorders

Molybdenum
  XBenefits: needed to make some enzymes
  XSources: legumes, leafy vegetables, grains, nuts
  XToxicity: Goutlike syndrome

Selenium
  XBenefits: protects cells from damage; helps manage thyroid hormone; acts as an anti-oxidant; promotes a healthy immune system and resistance to disease
  XSources: organ meats, seafood, dairy, brazil nuts
  XDeficiency: Myalgia; Muscle tenderness; Cardiac myopathy; degeneration of pancreas

Zinc

Pictured above: Steak (red meat) Source

  XBenefits: important for normal growth, strong immunity, wound healing and reproduction and sensory abilities
  XSources: red meat, poultry, oysters, nuts, dried beans, milk and other dairy products, whole grains, fortified breakfast cereals
  XDeficiency: Impaired wound healing; Anorexia; Growth restriction; Lethargy, Alopecia (hair loss)
  XToxicity: Suppresses copper and iron absorption; nausea, vomiting, cramps, diarrhea, Metal Fume fever