All minerals chart.

ALL MINERALS CHART.

how vitamins are important to our body like minerals also 

important to our body.but these are micro nutrients.

MINERAL’S    NAME	SOURCES	BENIFITS	DEFICIENCY EFFECTS.
SODIUM { Na}	Salt, soya sauce, processed foods.	Balance fluids in the body helps to send nerve impulses needed for muscle contraction, impacts on blood pressure, even modest reduction in salt consumption can lower blood pressure.	Fatigue, apathy & nausea as well as cramps in the muscle of the extremities.
IRON {Fe}	Dark green vegetables, whole enriched grains, egg yolk, liver, red meat.	Helps the blood & muscles to carry oxygen.	Tiredness, weakness feeling, palpitation, sportiness of breath, lethargy, difficulty in concentration, cracked lips, brittle nails.
CALCIUM {Ca}	Leafy green vegetables like broccoli, kale expect spinach or Swiss chard, yogurt, cheese, milk, tofu, fortified juices, and salmon.	Blood clotting and nerve impulse transmission, Builds and protects bones & teeth, helps with muscle contraction and relaxation, plays important role in hormone secretion and enzyme activation helps to maintain healthy blood pressure.	Muscle cramps, rickets in children (soft bones) brain function, osteoporosis in adults.
IODINE {I}	Iodized salt, Dairy products, seaweeds, sea food.	It is a part of thyroid hormone  which helps to set body temperature, prevents goiter and congenital thyroid disorder, influences nerve & muscle function, reproduction and growth.	Enlargement of thyroid gland.
COPPER {Cu}	Beans, prunes, whole grain products, nuts and seeds, lever, shellfish.	Helps to make RBC( red blood cells ),plays important role in iron metabolism.	Hair problems, vitamin deficiency, dry skin, anemia.
FLUORIDE { FLUORIN} {F}	Marine  fishes, teas, floriated water, tooth past with fluoride.	Keeps dental cavities from staring or worsening. Encourage strong bone formation.	Week  teeth and bones.
ZINK {Zn}	Fortified cereals,  beans , nuts, poultry, red meat, oysters & some other sea foods.	Helps wound to heal and aids taste & smell sensory.	Slow healing of wounds, loss of taste, retarded growth & delayed sexual development in children.
MAGNESIUM {Mg}	Green vegetables such as broccoli, spinach, cashews, legumes, sunflower seeds, wheat bread, milk.	Helps muscle work, aids metabolism & aids bone growth.	Poor memory, muscle twitching, fatigue, irritability, numbness, rapid heart beat.
MANGANESE {Mn}	Legumes, nuts, tea, whole grains.	helps to metabolize amino acids, cholesterol, & carbohydrates. Helps bone growth & cell production,	Dermatitis problems, poor memory, nervous irritability, fatigue, blood sugar problems, heavy menstrual periods, fragile bones.
PHOSPHORUS {P}	Milk, lentils, nuts, egg yolk, cheese, chicken breast.	With calcium builds bones & teeth, needed for metabolism, nerve, body chemistry & muscle function.	Deficiency is rare but could  includes weakness, bone pain, anorexia.
POTASSIUM {K}	Bananas, orange juice, mushrooms, broccoli, peanuts, sunflower, green beans.	Balance fluids in the body, send muscle nerve impulses needed for muscle contraction, helps to maintain steady heart beat, blood pressure, getting enough potassium from your diet may benefit bones.	Muscle weakness, irritability, anorexia, hypertension, nausea, depression, decreased heart rate.
CHROMIUM {Cr}	Fish, some cereals, cheese, nuts, poultry, meat.	Helps to maintain blood glucose level, enhance the activity of insulin and is needed to free energy from glucose.	Can affect the potency of insulin in regulating sugar level.

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