You’re Most Essential Minerals



Functions: Critical in bone and tooth formation, useful for muscle contractions

Food sources: Dairy products, dark green leafy vegetables

Symptoms of Overdose: Kidney stones

Symptoms of depletion: stunted growth, and bone loss


Functions: Fluid balance, acid balance

Food sources: salt from foods

Symptoms of Overdose: High blood pressure

Symptoms of depletion: Muscle cramps, stunted growth in children


Functions: Needed for the production of hemoglobin and red blood cells

Food sources: Nuts, legumes, and organ meats

Symptoms of Overdose: Liver damage

Symptoms of depletion: Anemia


Functions: Formation and maintenance of teeth

Food sources: Fluoridated water and toothpaste, seafood

Symptoms of Overdose: Nausea, vomiting

Symptoms of depletion: Tooth decay


Functions: Aids in formation of the thyroid gland

Food sources: iodized salt, seafood

Symptoms of Overdose: vomit, diarrhea

Symptoms of depletion: enlarged thyroid gland, weight gain


Functions: Helps form hemoglobin

Food sources: Red meat, legumes, green leafy vegetables, nuts, dried fruit

Symptoms of Overdose: Liver damage, heart failure

Symptoms of depletion: anemia, fatigue, weakness


Functions: Transmit nerve impulses, and muscle contraction

Food sources: Dark green leafy vegetables, legumes, whole grains

Symptoms of Overdose: disrupted nerve functioning

Symptoms of depletion: fatigue, sore muscles


Functions: Helps form strong bones and teeth, important for acid balance

Food sources: Legumes, nuts, whole grains

Symptoms of Overdose: Unable to absorb other essential minerals

Symptoms of depletion: Muscle weakness


Functions: Fluid balance

Food sources: Legumes, meat, fruits

Symptoms of Overdose: induce vomiting

Symptoms of depletion: Fatigue, muscle weakness


Functions: Critical for internal balance

Food sources: diet

Symptoms of Overdose: High blood pressure

Symptoms of depletion: muscle cramps


Functions: Stabilize body proteins

Food sources: Diet, mostly proteins

Symptoms of Overdose: none currently reported

Symptoms of depletion: none currently reported


Doug Purcell

Certified Personal Trainer

Alternative Medicine Expert

Owner of []

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Author: Piyawut Sutthiruk

Losing weight will keep you healthy and have a long life. Cheer Up!

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