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GJ Mineral Tips

Minerals refer to the essential substances that can be derived from food or from nutritional supplements, which contribute to the health and normal functioning of the body. Since the human body doesn’t have the ability to produce its own supply of minerals, they must therefore be obtained from an outside source.
 
It is important to keep in mind that when you eat a nutritious, well-balanced diet, taking supplements is not anymore necessary. However, in the current situation, diets are sort of restricted and do not include all the nutrients needed by the body. In such case, taking supplements is needed. And to prevent getting diseases and keep the body healthy, you must know what nutrients can you obtain from your diet, and determine those which you should take in through supplements.

Calcium, the most abundant mineral in the body, is necessary to support certain metabolic functions and maintain healthy bones and teeth. The USRDA states that men need about 1000mg of Ca every day, while women need 800mg.
 
Food SourcesListed below are some of the best food sources of calcium.
Vegetables
  • asparagus 
  • broccoli 
  • cabbage 
  • kale 
  • kelp 
  • parsley 
  • spinach
 
Fruits
  • nuts 
  • prunes 
 
Dairy products
  • butter 
  • buttermilk 
  • cheese 
  • cream 
  • milk 
  • whey 
  • yogurt 
 
Meat and seafood products
  • seafood 
  • shellfish
 
Other food sources of calcium
  • carob
  • ice cream
  • molasses
  • oatmeal
  • sour cream
  • tofu
 
FunctionsCalcium is needed by the body in order to have:
  • electrolytic and enzyme balance
  • healthy hair and nails
  • healthy cardiovascular system
  • proper nerve and muscle function
  • strong bones and teeth
 
Deficiency: Inadequate intake of calcium can lead to:
  • anxiety
  • dental cavities
  • dermatitis
  • difficulty falling asleep
  • gum diseases
  • headaches
  • hypertension
  • impaired muscle growth
  • irregular heartbeat
  • irritability
  • muscle spasms
  • numbness in the arms and legs
  • osteoporosis
  • rickets (in children)
  • weak fingernails
 
OverdoseOn the other hand, too much intake of calcium can lead to:
  • calcification of the soft tissues
  • constipation
  • formation of calcium stones in the kidney
  • impaired iron absorption
Chromium is a mineral required by the body in trace amounts only. Since the function and exact amounts needed by the body is not well-defined, the USRDA has no established recommendations regarding the daily intake of this mineral.
 
Food SourcesListed below are some of the of the best food sources of chromium.
Vegetables
  • black pepper 
  • corn
  • corn oil
  • dried beans
  • mushrooms
  • potatoes
 
Fruits
  • apples
  • grapes
 
Dairy products
  • cheese
  • cream
  • milk
  • yogurt
 
Meat and seafood products
  • beef 
  • calf liver
  • chicken
  • oysters
  • pork
  • veal
 
Other food sources of chromium
  • beer
  • brown rice
  • ice cream
  • whole grain bread
  • whole grain cereal
 
FunctionsChromium is needed by the body to:
  • enhance immune function
  • improve function of the adrenal system
  • improve function of the brain
  • improve function of the heart
  • promote health of the circulatory system
 
DeficiencyInadequate intake of chromium can lead to:
  • coronary heart disease
  • fatigue
  • glucose intolerance
  • high blood cholesterol levels
  • high susceptibility to infection
  • impaired metabolism of amino acids
  • myopia or nearsightedness
 
OverdoseTheresult of too much intake of chromium is not yet known.

Copper is one of the most important trace elements found in the human body. The USRDA states that both men and women need about 2mg of Cu every day.
 
Food SourcesListed below are some of the best food sources of copper.
Vegetables
  • beans
  • cabbage
  • cauliflower
  • kale
  • legumes
  • radishes
  • spinach
 
Fruits
  • avocado
  • oranges
  • raisins
 
Meat and seafood products
  • lamb
  • liver
  • organ meats
  • oysters
  • salmon
  • seafood
 
Other food sources of copper
  • almonds
  • barley
  • nuts
  • peanuts
  • pecans
  • seeds
  • soybeans
 
FunctionsCopper is needed by the body to:
  • build connective tissue
  • build nerve fibers
  • produce red blood cells
  • promote healthy hairandskin
  • promote iron absorption
 
DeficiencyInadequate intake of copper can lead to:
  • anemia (in infants)
  • bone abnormalities (in children)
  • depression
  • difficulty in breathing
  • exhaustion
  • high blood cholesterol levels
  • lightheadedness
  • loss of sense of taste
  • osteoporosis, leading to bone fractures
  • skin eruptions
 
OverdoseOn the other hand, too much intake of copper can lead to:
  • diarrhea
  • liver disorders
  • vomiting
Iodine is an essential nutrient whose primary is to maintain function of the thyroid glands. The USRDA recommends small amounts of iodine be incorporated in the diet.
 
Food SourcesListed below are some of the best food sources ofiodine.
Vegetables
  • asparagus
  • garlic
  • kelp
  • lima beans
  • mushrooms
  • spinach
  • turnip greens
 
Meat and seafood products
  • fish
  • seafood
 
Other food sources of iodine
  • iodized salts
  • sesame seeds
  • soybeans
 
FunctionsIodine is needed by the body to:
  • improve thyroid function
  • prevent breast cancer
  • promote physical and mental development
 
DeficiencyInadequate intake of iodine can lead to:
  • impaired thyroid function
  • mental retardation (in children)
 
OverdoseTheresult of too much intake of iodine is not yet known.

Iron, the essential mineral that gives the blood its red color, is present in the human body in trace amounts. The USRDA states that men need about 10mg of Fe every day, while women need 13mg.
 
Food SourcesListed below are some of the best food sources of iron.
Vegetables
  • kale
  • kidney beans
  • lentils
  • lima beans
  • parsley
  • pumpkin
*Note: spinach impedes absorption of iron
 
Fruits
  • dates
  • dried prunes
  • peaches
  • pears
  • raisins
 
Meat and seafood products
  • chicken
  • clams
  • eggs
  • fish
  • lean meat
  • liver
 
Other food sources of iron
  • brewer’s yeast
  • enriched bread
  • enriched cereals
  • rice
  • sesame seeds
  • soybeans
  • wheat bran
 
FunctionsIron is needed by the body to:
  • improve metabolism
  • produce red blood cells
  • promote healthy hair andskin
 
DeficiencyInadequate intake of iron can lead to:
  • constipation
  • fatigue
  • hair loss
  • headaches
  • iron-deficiency anemia
  • lightheadedness
  • shortness of breath
  • weak, fragile nails
  • weakness
 
Overdose: On theother hand, too much intake of iron can lead to:
  • impaired heart and liver function
  • liver toxicity
  • death
With over 300 enzymes dependent on it to carry out their catalytic action, magnesium is considered to be one of the most important elements to all cells of all living organisms. The USRDA states that men need about 250mg of Mg every day, while women need 210mg.
 
Food SourcesListed below are some of the best food sources of magnesium.
Vegetables
  • broccoli
  • garlic
  • kale
  • lima beans
  • spinach
 
Fruits
  • apples
  • apricots
  • bananas
  • figs
  • peaches
 
Dairy products
  • butter
  • cream
  • milk
  • yogurt 
 
Meat and seafood products
  • beef
  • fish
  • pork
  • salmon
  • seafood
 
Other food sources of magnesium
  • brown rice
  • cashews
  • popcorn
  • sesame seeds
  • sour cream
  • tofu
  • wheat bran
 
FunctionsMagnesium is needed by the body to:
  • enhance immune function
  • produce genetic material
  • promote bone growth
  • promote health of the nervous system
  • promote health of the reproductive system
  • release energy
 
DeficiencyInadequate intake of magnesium can lead to:
  • anxiety
  • broken nails
  • confusion
  • cramps
  • hypotension or low blood pressure
  • irregular heartbeat
  • irritability
  • muscle weakness
  • muscles pain
  • nausea
  • tremors
 
OverdoseOn the other hand, too much intake of magnesiumcan lead to:
  • hypotension or low blood pressure
  • nausea and vomiting
  • nervous system disorders
  • renal failure
Manganese is a very important essential nutrient, as it serves as a cofactor to a wide variety of enzymes in the human body. TheUSRDA states that both men and women need about 5mg of Mn every day.
 
SourcesListed below are some of the best food sources of manganese.
  • fruits
  • tea
  • vegetables
  • whole wheat grain
  • whole wheat cereal
 
FunctionsManganese is needed by the body to:
  • improve metabolism
  • maintain health of the bones and tendons
 
DeficiencyInadequate intake of manganese can lead to increased susceptibility to the following diseases:
  • cataracts
  • multiple sclerosis
  • osteoporosis
  • rheumatoid arthritis
  • seizure disorders
 
Overdose: The result of too much intake ofmanganese is not yet known.

Molybdenum,one of the trace elements in the body, is found primarily in the kidneys and liver. It is also a common component of many many vitamin and mineral supplements. The USRDA states that men need about 0.3mg of Mo every day, while women need 0.15 mg.
 
Food SourcesListed below are some of the best food sources of molybdenum.
  • beans
  • bread
  • cereals
  • milk
 
FunctionsMolybdenum is needed by the body to:
  • encourage cell purification
  • improve metabolism
  • prevent dental cavities
  • promote proper absorption and storage of iron
  • reduce seizures in infants
  • reduce susceptibility to gastrointestinal cancer
 
DeficiencyThe result of inadequate intake ofmolybdenum is not yet known.
 
OverdoseJoint pain can result from too much intake of molybdenum.

Molybdenum, one of the trace elements in the body, is found primarily in the kidneys and liver. It is also a common component of many many vitamin and mineral supplements. The USRDA states that men need about 0.3mg of Mo every day, while women need 0.15 mg.
 
Food SourcesListed below are some of the best food sources of molybdenum.
  • beans
  • bread
  • cereals
  • milk
 
FunctionsMolybdenum is needed by the body to:
  • encourage cell purification
  • improve metabolism
  • prevent dental cavities
  • promote proper absorption and storage of iron
  • reduce seizures in infants
  • reduce susceptibility to gastrointestinal cancer
 
DeficiencyThe result of inadequate intake ofmolybdenum is not yet known.
 
OverdoseJoint pain can result from too much intake of molybdenum.

Phosphorus is one of the most important minerals in the body. In its phosphate form, it serves as an essential component of valuable molecules such as ATP, DNA, RNA, and also the lipid layer that forms the cell membrane. The USRDA states that men need about 1000mg of P every day, while women need 850mg.
 
Food SourcesListed below are some of the best food sources ofphosphorus.
  • cheese
  • chicken
  • eggs
  • lentin
  • milk
  • nuts
 
FunctionsPhosphorus is needed by the body to:
  • improve metabolism
  • improve nerve and muscle function
  • maintain healthy bones andteeth
  • preserve the body’s chemical balance
 
DeficiencyInadequate intake of phosphorus can lead to:
  • anorexia nervosa
  • bone pain
  • dental cavities
  • fatigue
  • irregular breathing
  • kidney impairment
  • loss of appetite
  • nervous disorders
  • weakness
 
OverdoseCalcium malabsorption can result from too much intake of phosphorus.

Potassium, the eighth most abundant element in the human body, is important for the cells of all living organisms. It is one of the key ions in nerve transmission and cardiac function. The USRDA states that men need about 6g of K every day, while women 3g.
 
Food SourcesListed below are some of the best food sources of potassium.
Vegetables
  • broccoli
  • carrot juice
  • garlic
  • green beans
  • lima beans
  • mushrooms
  • parsley
  • potatoes
 
Fruits
  • bananas
  • cantaloupe
  • dates
  • figs
  • orange/orange juice
  • peaches
  • raisins
 
Dairy products
  • butter
  • cream
  • milk
  • yogurt
 
Meat and seafood products
  • beef
  • fish
  • pork
  • veal
 
Other food sources of potassium
  • nuts
  • peanuts
  • sunflower seeds
  • wheat bran
  • whole grain bread
  • whole grain cereal
  • yams
 
FunctionsPotassium is needed by the body to:
  • improve muscle and nerve function
  • maintain fluid and electrolyte balance
  • produce blood cells
  • promote healthy digestive system
 
DeficiencyInadequate intake of potassium can lead to:
  • acne and other skin problems
  • anorexia nervosa
  • constipation
  • difficulty falling asleep
  • edema
  • frequent thirst
  • hair loss
  • high blood cholesterol levels
  • hypotension or low blood pressure
  • muscle weakness
  • nausea
  • salt retention
 
OverdoseThe result of too much intake of potassium is not yet known.

Although toxic in large amounts, selenium is actually one of the essential micronutrients in the body. One of its functions includes serving as a cofactor for antioxidant enzymes. The USRDA states that men need about 0.2mg of Se every day, while women need 0.05mg.
 
Food SourcesListed below are some of the best food sources of selenium.
Meat and seafood products
  • beef
  • organ meats
  • pork
  • seafood
  • veal
 
Other food sources of selenium
  • whole grain bread 
  • whole grain cereal 
 
FunctionsSelenium is needed by the body to:
  • help vitamin E breakdown fats and chemicals
  • reduce susceptibility to certain types of cancer
  • reduce susceptibility to heart diseases
  • according to some early studies, selenium may even aid in keeping HIV virus inactive, thereby preventing it from developing into AIDS 
 
Deficiency: The result of inadequate intake of selenium is not yet known.
 
OverdoseOn the other hand, too much intake of selenium can lead to:
  • hair loss
  • weak, fragile nails
Sodium is one of the most important elements in the human body. Along with potassium, it aids in the transmission of nerve impulses. The USRDA has no defined recommendations regarding the daily intake of this mineral.
 
Food SourcesAside from table salt, which is an obvious source, sodium can be found naturally in almost all food sources.
 
FunctionsSodium is needed by the body to:
  • produce blood cells
  • promote health of the lymphatic system
  • maintain fluid and electrolyte balance
  • improve muscle and nerve function
  • rebuild blood vessels
 
DeficiencyInadequate intake of sodium can lead to:
  • confusion
  • cramps
  • dehydration
  • eye problems
  • fatigue
  • flatulence
  • heart attack
  • high susceptibility to infections
  • irregular heartbeat
  • lack of energy
  • loss of appetite
  • low blood sugar levels
  • muscle wasting
  • vomiting
  • weakness
 
OverdoseThe result of too much intake ofsodium is not yet known.

Sulfur, another of the most common elements in the body, is widely used in many biochemical processes. The USRDA has no defined recommendations regarding the daily intake of this mineral.
 
Food SourcesListed below are some of the best food sources ofsulfur.
Vegetables
  • Brussels sprouts 
  • cabbage
  • dried beans
  • garlic 
  • onions 
 
Meat and seafood products
  • eggs 
  • fish 
  • meat 
 
FunctionsSulfur is needed by the body to:
  • enhance immune function
  • improve liver function
  • produce blood cells
  • promote healthy skin
 
DeficiencyInadequate intake of sulfur can lead to:
  • dry skin
  • high susceptibility to infections
 
Overdose: The result of too much intake of sulfur is not yet known.

Considered to be one of the body’s most important mineral, zinc is incorporated in almost every non-prescription vitamin and mineral supplements today. The USRDA states that both men and women need about 25mg of Zn every day.
 
Food SourcesListed below are some of the best food sources of zinc.
Vegetables
  • lima beans 
  • mushrooms 
 
Meat and seafood products
  • beef liver 
  • eggs 
  • fish
  • meat
  • organ meats
  • poultry
  • sardines
  • seafood
 
Other food sources of zinc
  • pecans 
  • pumpkin seeds 
  • soybeans 
  • wheat germ 
  • whole grain bread 
  • whole grain cereal 
 
FunctionsZinc is needed by the body to:
  • produce enzymes (Zn is an important component of nearly 100 enzymes in the human body)
  • promote proper digestion
  • improve metabolism
 
Deficiency Inadequate intake of zinc can lead to:
  • acne
  • decreased cognitive ability in children
  • dermatitis
  • fatigue
  • growth retardation in children
  • impaired prostate gland function
  • infertility
  • liver damage
  • loss of appetite
  • loss of taste
  • poor wound healing
  • retarded sexual maturation in adolescents
  • weak, fragile nails
 
OverdoseOn the other hand, too much intake of zinc can lead to:
  • abdominal pains
  • diarrhea
  • gastric bleeding
  • nausea and vomitin