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Sources of Calcium Skim milk, nonfat yougurt, kale, cheeses, collard greens, canned Salmon & sardines with bones, mustard greens, broccoli, figs, calcium-fortified orange juice, carob, oats, prunes, asparagus, sesame seeds, soybeans, tofu, watercress, whey
Calcium is best taken with Boron, essential fatty acids, lysine, magnesium, manganese, phosphorus, vitamin A,C,D,F cobalt, folic acid, iron, zinc
Calcium Deficiency Symptoms Muscle spasms, rickets, osteomalacia, osteoporosis
Toxicity Symptoms of Calcium generally considered non-toxic
type of nutrient is Calcium Mineral
Chromium natural sources brewers yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn, dairy products, radishes, raisins, salmon, green leafy veggies
Chromium is best taken with none required
Chromium Deficiency Symptoms rare, alteration of metabolism fats, carbohydrates, proteins amino acids
Toxicity Symptoms of Chromium Generally considered non-toxic
Fluoride Natural Sources Fluoridated water, tea, canned Salmon, mackerel, kidney, liver
Fluoride is best taken with none required
Fluoride deficiency Symptoms dental caries, brittle bones
Fluoride Toxicity Symptoms Mottled teeth, osteomalacia, osteoporosis
Copper Natural Sources Shellfish, nuts, seeds, cocoa powder, beans, whole grains, dried beans, calves liver, avocados, barley, beets, broccoli, lentils, oats, oranges, radishes, raisins, salmon, green leafy vegetables.
Copper is best taken with Cobalt, folic acid, iron, zinc
Deficiency Symptoms of Copper osteoporosis, inability of the body to manufacture collagen fatigue, baldness, slow growth, slows nervous system development, retardation
Toxicity Symptoms of Copper Nausea, vomiting, abdominal pain, diarrhea, headaches, metallic taste, hemolytic anemia
Folic Acid Natural Sources Fortified Cereal, Pinto beans, Navy Beans, asparagus, spinach, broccoli, okra, Brussels sprouts, barley, beef, bran, brown rice, brewers yeast, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges
Folic Acid is best taken with a Multivitamin aids in absorption
Deficiency Symptoms of Folic Acid Anemia, irritability, weakness, sleep, disturbance, pallor, sore and redden tongue
Toxicity Symptoms of Folic Acid Generally considered non-toxic
Iodine natural sources iodine salt, shellfish, saltwater fish, milk, seaweed
Iodine is best taken with iron, manganese, phosphorus
Iodine Deficiency Symptoms Growth, and sexual development can be delayed in children, goiter
Toxicity Symptoms of Iodine Generally considered non- toxic if under 1000 mcg/day
Iron Natural Sources iron fortified cereals, beef baked potatoes, clams, pumpkin seeds, soybeans, egg, fish, liver, green leafy vegetables, whole grains, nuts, avocados, beets, brewer's yeast dates, peaches, pears, lentils, dried prunes, raisins, sesame seeds
Iron is best if taken with no other nutrients needed to aid in absorption
Iron Deficiency Symptoms anemia, dry coarse hair, dysphagia, dizziness, fatigue, hair loss, cracked lips or tongue, nervousness, slowed mental response pallor
Toxicity Symptoms of Iron generally considered non-toxic if under 75gm/day high dosage may cause abdominal cramps, vomiting, diarrhea
Manganese natural sources canned pineapple juice, wheat bran, wheat germ, whole wheat grains seeds, nuts, cocoa, shellfish, tea, dairy products, apples, apricots, avocados, bananas, brewers yeast, cantaloupe, grapefruit, green leafy veggies, peaches, figs, salmon, soybeans, tofu
Manganese is best taken with calcium, iron, vitamin B complex, Vitamin E
Manganese Deficiency Symptoms Rare deficiency
Manganese Toxicity Symptoms generally considered non-toxic
Magnesium natural sources Brown rice, avacidos, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, ygurt, bananas, baked potatoes, apples, apricots, brewers yeast, tofu, cantalopes, grapefruit, green leafy veggies, lemons, nuts salmon, sesame seeds, wheat
Magnesium is best taken with calcium, phosphorus, potassium, vitamins B6 (pyridoxine), C, D
Magnesium Deficiency Symptoms sleep disturbance irritability, rapid heartbeat, confusion, muscle spasms, GI upset
Magnesium Toxicity Symptoms Rare- symptoms may include diarrhea, fatigue, and arrhythmia
Molybdenum Natural Sources bean, whole grains, cereals, milk, milk products, dark green leafy veggies, legumes, peas, meat
Molybdenum is best taken with no other nutrients required in absorption
Molybdenum Deficiency Symptoms rare deficiency
Molybdenum Toxicity Symptoms generally considered non-toxic.
Phosphorus Natural Sources Halibut, non-fat yogurt, salmon, skim milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, highly carbonated beverages, legumes, nuts, sesame, pumpkin, sunflower seeds
Phosphorus is best taken with calcium, iron, manganese, sodium, vitamin B6 (pyridoxine)
Phosphorus Deficiency Symptoms Fatigue, irritability, decreased appetite, bone pain, weakness, skin sensitivity
Phosphorus Toxicity Symptoms rarely toxic
Potassium Natural Sources Dried Apricots, baked potatoes
Potassium is best taken with no other nutrients required to aid in absorption
Potassium Deficiency Symptoms dry skin, acne, chills, diarrhea, impaired cognitive functions, muscle spasm, arrythmia, edema, decreased reflux response thirst, glucose intolerance, Growth retardation, insomnia, elevated cholesterol, decreased blood pressure
Potassium Toxicity Symptoms Rarely toxic
Selenium Natural Sources lobster, Brazilian nuts, shellfish, whole grains, organ meats, brown rice, poultry, broccoli, dairy products, onions, salmon, tuna, torula yeast, veggies, wheat germ, wheat grains
Selenium is best taken with no other nutrients required in absorption
Selenium Deficiency Symptoms Muscle weakness, linked to cancer and heart disease, fatigue, growth retardation, elevated cholesterol levels, susceptibility to infection sterility
Selenium Toxicity Symptoms Rarely Toxic
Sodium Natural Sources Cheese most meats, especially ham and bacon, canned soups, canned veggies, canned tuna, cereals, bread, cabbage, milk, sardines
Sodium is best taken with Calcium potassium, vitamin D, sulfur
Sodium Deficiency Symptoms nausea, vomiting, fatigue, abdominal cramps, dehydration, confusion, depression, dizziness, palpitations, headaches, impaired taste, low blood pressure, seizures
Sodium Toxicity Symptoms Edema, elevated blood pressures, potassium deficiency, diseases of the liver and kidneys

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