Minerals

Copper

Good sources of copper are legumes, shellfish, liver, nuts and bran. This mineral is involved in melanin synthesis, iron metabolism and connective tissue synthesis. It has antioxidant features and is very important for brain function. Toxicity can result in kidney and liver failure, which can then lead to coma.

Calcium

Dietary sources of calcium include dairy products, dark leafy vegetables and beans. Calcium is required for the development and healthy maintenance of bones and teeth, blood clotting, the regulation of the heart's rhythm and nerve communication. Deficiency leads to progressive bone loss, osteoporosis, impaired heart function, as well as nerve and muscle impairment. Toxicity can manifest as abdominal pain and lead to impaired iron absorption, kidney stones and progressive renal failure.

Chromium

Chromium can be absorbed from yeast, meat and grains. Deficiency results in impaired glucose tolerance. Only occupational toxicity has been reported and this damages the kidneys, liver and brain.

Selenium

This mineral can be found in meat, seafood and cereals. It is primarily an antioxidant and if deficiency occurs, it leads to cardiomyopathy and heart failure. Toxicity results in loss of hair, abnormal nails, nausea, vomiting and peripheral nerve degeneration.

Magnesium

Sources of magnesium are green leafy vegetables, beans, nuts and unrefined grains. This mineral is required for the normal activity of nerves and muscles. Deficiency leads to muscle weakness, seizures, diziness, psychosis and cardiac arrythmias. Toxicity can bring about hypotension, nausea, weakness, facial flushing, respiratory failure, paralysis and coma.

Zinc

Zinc is found mainly in legumes, shellfish, meat and nuts. It is needed for DNA, protein and sperm formation, as well as for fetal growth and development. Zinc deficiency is found in many diseases (e.g. diabetes, AIDS, alcoholism, etc.) and it causes growth retardation, immune dysfunction, decreased taste and smell sensation. Toxicity manifests as nausea, vomiting, fever, immune dysfunction and anemia.