Our bodies work in synergy with what we put into it.  If were lacking any one mineral or vitamin our bodies process’s will be greatly impaired.  We have to remember that minerals like iodine or selenium which we only need 1 thousandths of a gram are just as important as calcium which we need in gram amounts.  Deficiency in either will have drastic effects on our health and well being.

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• Boron
• Calcium
• Calcium Rich Food
• Chloride
• Chromium
• Copper
• Iron
• Iodine
• Magnesium
• Manganese
• Molydbenum
• Phosphorus
• Potassium
• Selenium
• Sodium
• Zinc

Boron

Dosage- 3mg

Boron is essential in providing the body with biochemical’s called hydroxyl groups which are needed to produce the active forms of some steroid hormones

Read More: Dietary Recomendations for Estrogen Progesterone Balance

Calcium

Dosage- 400-1500 mg.

The average person (154 lbs / 70kg) will have 2.85 lbs or 1.3 kg of calcium found mostly within his or her bones.  The approximate 1% outside the bones is used for a variety of process’s including  the conduction of impulses along nerve fibres and contraction of muscles.  If a person takes a deficient amount of calcium in one day, the body will steal the needed calcium from our skeleton (cannibalize ourselves) to make up the deficit.  The biggest source of calcium are dark leafy green vegetables.

Calcium has to work in synergy with magnesium, silicon, fluoride, zinc, copper, boron, manganese, phosphorus and vitamin D in order to save our bones from cannibalizing ourselves for these nutrients.

Read More: Traditional Chinese Food Cure (treatment of disease through diet)

Chloride

Dosage-

Chloride is the main negative charged electrolyte (anion) found outside of the bodies cells.  It controls fluid and electrolyte balance when combined with sodium and potassium (cations).  Chloride if found in heavy doses in salt and deficiency is rare.

Chromium

Dosage-200mcg.

Chromium is essential for normal glucose metabolism, insulin metabolism, fatty acid metabolism and muscle growth.  The most effective form of chromium is in the form of picolinate.  Most successful studies with chromium are done with chromium picolinate.  The most abundant sources of chromium are whole grains and shellfish.

Copper

Dosage- 3 mg.

Copper is used for many enzymes, most importantly it is used to produce nor-adrenalin.  Noradrenalin is used to give us energy.  Copper is most abundant in organ meats and seafood.

Iron

Dosage- 10-25 mg.

Iron is the main element in the production of haemoglobin (red blood cells – the red pigment in blood).  Iron is also needed for many other enzymes which are essential to our survival.  Foods which iron levels are high in are whole grains, vegetables, meats and eggs.  Vitamin C helps the absorption of iron, therefore deficiency of Vit. C may cause Iron deficiency.  People can overdose with iron which can increase the risk of infections and have many other toxic side effects.

Iodine

Dosage- 150 mcg.

Iodine is one of the main nutrients needed in the upkeep of the thyroid hormone.  The thyroid hormone controls all energy in the body which makes iodine an extremely important mineral.  If iodine becomes deficient the thyroid gland enlarges giving rise to goiter or can create other diseases like cretinism or retardation.  The best sources of iodine is seafood, even breathing in sea air every day will give you sufficient iodine to prevent goiter.  Iodine becomes toxic over 2,000 mcg in most people but may exacerbate acne in lower doses.

Magnesium

Dosage- 400 mg.

The bodies magnesium levels are made up of 60% in the skeleton and 40% in the soft tissue making up the 20-30 grams found within the body.  Magnesium forms part of over 300 enzymes in the body and is essential for burning glucose for energy.  It also plays a role in the transmission of the genetic code and muscle contraction.  Magnesium is found in high quantities in legumes and whole grains but over 80% is lost by the removal of the germ and outer layers of cereal grains.  So much for “enriched” flour.

Manganese

Dosage- 2 mg.

Manganese is used in our bodies in the formation of bone and cartilage, for glucose metabolism and as a part of the antioxidant superoxide dismutase.  The best sources of manganese are whole grains and black teas.

Molydbenum

Dosage- 150 mcg.

Molydbenum is needed in your daily intake of minerals as it forms part of three essential enzymes (xanthine oxidase, aldehyde oxidase and sulfite oxidase).  It is mainly found in whole grains and legumes.  Toxicity symptoms usually arise after taking more than 10 mg per day and will give gout-like disease.

Phosphorus

Dosage-

The average person has 700 grams of phosphorus inside their bones and another 100 grams floating around being used in various other process needed for our survival.  Some of these essential processes using the 100 grams of phosphorus floating outside our skeletal system are the production of adenosine triphosphate (ATP) and  Creatine phosphate.  The best sources of phosphorus are meats, milk, fish and whole grains.   The most common people experiencing phosphorus deficiency will also regularly use antacids containing aluminum hydroxide which inhibits phosphorus absorption.

Potassium

Dosage- 100 mg.

Potassium is the main positively charged electrolyte (cation) found inside the bodies cells.  It interacts with sodium and chloride in the conduction of nerve impulses as well as many other essential functions.

Selenium

Dosage- 200 mcg.

Selenium has many function but it acts mainly as an antioxidant in conjunction with vitamin E.  It helps form glutathione peroxidase which helps destroy damaging free radicals.  The best sources of selenium is seafood and meats but grains and produce are poor sources.  Toxicity of selenium occurs at levels above 1,000mcg per day.

Sodium

Dosage-

Sodium, potassium and chloride make up the three main electrolytes in the human body.  Together they perform essential functions, without this our bodies would stop working immediately.  Sodium is the main positively charged electrolyte (cation) found outside the cells within the body.   On average the intake of sodium per day is 5 grams, this is 10 times the amount recommended by the RDA handbook.

Zinc

Dosage-

Zinc is used in thousands of essential enzymes within our bodies involving themselves in  cell growth and testosterone production.  Deficiency of zinc will decline muscle growth and weaken the immunity.  Zinc is most commonly found in meats, eggs and seafood.  Because zinc is essential for testosterone levels and sperm counts, zinc may be the cause of some cases of impotence.Calcium In General Western Foods

Calcium In Beans

	Portion	mg
Tofu, extra firm	1/4 cup	50
Tofu, firm (made with calcium)	1/4 cup	125
Tofu, medium firm	1/4 cup	45
Tofu, soft	1/4 cup	15
Soy Bean, mature	1/2 cup	90
Miso Paste	2 Tbsp	20
White Beans	1/2 cup	80
Tempeh	2 Tbsp	20
Hummus	1/4 cup	30
Navy, Jack, Sword beans	1/2 cup	60
Black turtle beans	1/2 cup	50
Pinto beans, Chick peas	1/2 cup	40
Red Kidney beans	1/2 cup	25

Calcium In Nuts and Seeds

	Portion	mg
Whole sesame seeds (black/white)	1 Tbsp	90
Tahini (sesame seed butter)	1 Tbsp	63
Almond butter	1 Tbsp	43
Almonds, dry roasted	1/4 cup	95
Brazil, Hazelnuts	1/4 cup	55

Calcium In Meats, Fish, Poultry

	Portion	mg
Dried Fish	2 Tbsp	140
Scallops, steamed	7	105
Sardines	8 med	370
Oysters	1/2 cup	120
Shrimp, canned	1/2 cup	75
Salmon, raw without bones	3 oz	80
Salmon, canned with bones	3 oz	190

Calcium In Vegetables

	Portion	mg
Broccoli, cooked	1/2 cup	35
Okra, frozen, cooked	1/2 cup	75
Collard greens	1/2 cup	15
Mustard greens, cooked	1/2 cup	50
Kale, cooked	1/2 cup	100
Rutabaga, cooked	1/2 cup	40
Turnip greens, cooked	1/2 cup	95
Lima beans	1/2 cup	15
Beet greens, cooked	1/2 cup	85
Dandelion greens	1/2 cup	55
Onions, cooked	1/2 cup	20
Carrots cooked	1/2 cup	25
Tomatoes, canned	1/2 cup	35
Parsnips, cooked	1/2 cup	30
Yellow, green, waxed beans	1/2 cup	55
Cabbage, cooked	1/2 cup	25

Calcium In Fruit

	Portion	mg
Orange	1 med	55
Dried Fig	2 med	54

Calcium In Non-Dairy Drinks

	Portion	mg
Fortified soy beverage	1 cup	300*
Fortified rice beverage	1 cup	300**
Fortified orange juice	1 cup	300
Regular soy beverage	1 cup	20

Calcium In Grains

	Portion	mg
Amaranth, boiled	1/2 cup	150
Regular, whole wheat, white bread	1 slice	20
McGavin’s enriched calcium bread	1 slice	150
Whole wheat flour	1 cup	40

Other Sources Of Calcium

	Portion	mg
Brown sugar	1 cup	180
White sugar	1 cup	0
Black strap Molasses	1 Tbsp	170
Regular Molasses	1 Tbsp	40

Calcium In Asian Foods

	Portion	mg
Fish, small, dried	1 Tbsp	60
Shrimp, small dried	1 Tbsp	145
Shrimp, dried	1/4 cup	60
Seaweed, dried (Agar)	1 1/2 Tbsp	75
Seaweed, dried (Hijiki)	1 Tbsp	80
Seaweed, dried (Laver or Nori)	3 sheets	15
Seaweed, dried (Wakame)	1/4 cup	10
Chinese cabbage/Bok Choy cooked	1/2 cup	75
Chinese broccoli	1/2 cup	135
Sea cucumber, raw	3 oz	65
Fat-Choy, dried	1/4 cup	50
Oyster, dried	1	15
Soya bean curd cake strip (dried)	1/2 strip	80
Soy bean curd clot (dried)	1 sheet	55
Soy bean curd cake (spiced)	2 pieces	60
Lily flower, dried	1/4 cup	85
Jada’s ear (Agaric), Wolfberry leaves	3 oz	210
Boiled bone soup	1 cup	trace
Lamb’s quarters	1/2 cup	250
Native ice cream – whipped soap berries	1/2 cup	130
Herring eggs	1 oz	15
Oolichan, salted, cooked	3 oz	210
Fish head soup	1 cup	150

References

1. Bowes and Church, 1997
2. Canadian Nutrient File
3. Standard Tables of Food Composition in Japan, 1990
4. Nutritive Values of Some Common Foods
5. Food Composition Table For Use in East Asia, 1972