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Boron
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Builds strong bones, nails, and teeth. Enhances brain function (alertness).
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Apples, carrots, grains, grapes, leafy vegetables, nuts, and pears.
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50 micrograms-3 mg. Deficiency (rare) worsens D defieciency.
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Supplemets containing more than 3 mg not advised.
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Chromium
(picolinate)
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Cofactor for insulin; useful in diabetes and hypoglycemia. Helps reduce cholesterol.
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Brewer's yeast, brown rice, cheese, legumes, mushrooms, potatoes.
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50-800 micrograms. Average American diet is chromium deficient.
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Suplements containing more than 3 mg not advised.
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Copper
(citrate or protein-chelated)
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Needed for healthy bones, joints, nerves, and tendons; blood cells.
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Almonds, avocados, barley, broccoli, garlic, green leafy vegetables, legumes, seafood.
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1-2 mg. Deficiency leads to osteoporosis, respiratory problems, and skin sores.
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Check tap water for excess (toxicity rare but may occur)
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Iodine
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Critical in thyroid function
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Iodized salt, seafood, sea vegetables
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150 micrograms. Deficiency linked to breast cancer, cretinism, goiter, and fatigue.
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Some raw foods (crucifers, peaches, pears can block utilization)
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iron
(ferrus sulfate, gluconate, fumarate)
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Component of hemoglobin and myoglobin, which transport and store oxygen. Fights
infection.
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Eggs, fish, leafy greens, liver, meat, nuts, poultry, raisins, whole grains.
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10 mg (men); 18 mg (women of childbearing age); C increases absorption.
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High levels are linked to cancer and heart disease.
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Manganese
(citrate, gluconate)
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Needed for healthy bones, nerves, and maintanance of blood sugar.
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Avocados, dried fruits, nuts, sea vegetables, seeds, whole grains.
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2-10 mg. Works well with B vitamins.
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Too much can interfere with iron absorption.
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Molybdenum
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Component of several enzymes. Protects against esophageal cancer.
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Beans, cereals, leafy greens, legumes, whole grains.
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75-250 micrograms. Deficiency may cause sulfite sensitivity.
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Overdose (5 mg or more) may be toxic or lead to gout.
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Selenium
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Antioxidant. Protects against cancer, heart disease.
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Brazil nuts, brewer's yeast, eggs, liver. (Processing of food lowers selenium.)
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100-200 micrograms. (Most US soils are low in this mineral.)
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Works with E. Large doses (900 or more micrograms/day) may be dangerous.
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Silicon
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Needed for bones and connective tissue.
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Apples, root vegetables, unrefined grains; horsetail.
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2-20 mg (higher dosage helpful as silicon levels decrease in the elderly).
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Boron and calcium boost utilization.
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Vanadium
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Builds bones and teeth. Helpful in diabetes.
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Fish, olives, vegetable oils, whole grains; dill.
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10-100 micrograms. may interact with chromium supplementation.
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Diabetes need supervision with vanadium.
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Zinc
(citrate, gluconate)
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Necessary for growth. Important in immune and reproductive health.
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Brewer's yeast, fish, lamb, legumes, liver, oysters, sea vegetables, whole grains.
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15-50 mg (higher dosage used to treat prostate enlargement).
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Do not take at the same time as iron supplements. Doses above 100 mg/day supress
immunity.
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