Calcium is the major building material of bones and teeth.

The skeleton holds about 98 percent

of the body’s calcium and the teeth one percent. The remaining one percent is used throughout
the body for the regulation of muscles – especially the heart – the clotting of blood, nourishment
of cells, release of energy and transmission of nerve impulses. All these bodily functions call for
calcium.

calcium
Main roles: Formation of bones and teeth; blood clotting; transmission of nerve impulses.
Deficiency symptoms: Stunted growth; rickets; osteoporosis; convulsions.
Good sources: Milk; cheese; dark-green vegetables; sardines; mussels; oysters.

Phosphorus summary –
Main roles: Formation of bones and teeth; acid-base balance.
Deficiency symptoms: Weakness; bone demineralization; calcium loss.
Good sources: Milk; cheese; meat; fish; poultry; grains; legumes; nuts.
Magnesium summary –
Main roles: Activation of enzymes; protein synthesis.
Deficiency symptoms: Failure to grow; behavioral disturbances; spams.
Good sources: Whole-grain cereals; green leafy vegetables; nuts; meat; milk; legumes;
drinking water.

Sodium summary –
Main roles: Acid-base balance; body-water balance; nerve function.
Deficiency symptoms: Muscle cramps; mental apathy; reduced appetite.
Good sources: Most foods except fruit.

Potassium summary –
Main roles: Acid-base balance; body-water balance; nerve function.
Deficiency symptoms: Muscle weakness; paralysis.
Good sources: Meat; milk; many fruits; cereals; legumes; vegetables.

Chloride summary –
Main roles: Gastric juice formation; acid-base balance.
Deficiency symptoms: Muscle cramps; mental apathy; reduced appetite.
Good sources: Table salt; seafood; milk; meat; eggs.
Sulpur summary –
Main roles: Component of active tissue compound and cartilage.
Deficiency symptoms: Related to deficiency of sulpur amino acids.
Good sources: Protein foods.
Iron summary –
Main roles: Component of hemoglobin and enzymes involved in energy metabolism.
Deficiency symptoms: Iron-deficiency anemia (weakness, shortness of breath).
Good sources: Liver; lean meats; legumes; whole grains; dark-green vegetables; eggs; dark
molases; shrimps; oysters. 
Zinc summary –
Main roles: Component of enzymes involved in digestion.
Deficiency symptoms: Growth failure; lack of sexual maturation; loss of appetite;
abnormal glucose tolerance.
Good sources: Milk; liver; shellfish; pilchards; wheat bran. 

Iodine summary –
Main roles: Component of thyroid hormones.
Deficiency symptoms: Decreased metabolic rate (hypothyroidism).
Good sources:  Fish and shellfish; dairy products; vegetables; iodized salt.

trace minerals

iron, zinc and iodine. Six other minerals have been found in living creatures to be sufficiently
important for the Food and Nutritional Board of the National Academy of Sciences in the U.S. to
establish for them estimated safe and adequate dietary intakes. These six are: copper,
manganese, fluoride, chromium, selenium and molybdenum. Very small amounts of these trace
minerals are necessary for health and growth. If taken in large amounts, most can become
deadly poisons.

23 Essential Mineral Elements in the

Human Body In Order of Amount
Mineral /

Approximate Use in the body

content

Carbon A component in virtually every molecule found in the body: it

12kg has led science to classify humans as carbon based.

Calcium Primarily stored in and a structural component of bone and

teeth, calcium is also essential for blood clotting, nerve

1kg transmission and energy production.

Phosphorus Essential component of bone and cells, ATP production and

750g integrity of DNA and RNA.

Potassium
An essential electrolyte, it is essential for muscle contraction.
225g

Sulfur Essential for collagen production, it has anti-inflammatory

150g properties and a role in blood sugar regulation.

Sodium Another essential electrolyte, it is essential for proper cellular

100g respiration

Chlorine
See sodium above.
95g

Magnesium Last of the essential electrolytes, it is essential for muscle

35g relaxation, as well as vascular health and function.

Silicon The most essential element for collagen formation and health

30g and calcium management.

Iron Essential for proper delivery of oxygen to the cells and

4.2g removal of carbon dioxide.

Fluorine
Possible small role in teeth and bone strength.
2.6g

Zinc Essential for healthy immune and reproductive systems and

2.4g initial growth to maturity.

Strontium
Small role in bone health.
320g

Copper Necessary for healthy cardiovascular, nervous and skeletal

90mg systems. Regulates Zinc and collagen.

Cobalt Necessary for healthy red blood cells and formation of vitamin

20mg B-12.

Vanadium
May have a role in sugar management.
20mg

Works synergistically with Silica and Magnesium in bone

Boron
structure; Anti-inflammatory; Anti-oxidant and hormone
18mg
activator.
Iodine Essential for proper thyroid function, prostate and breast

15mg tissue health. Effective cellular heavy metal mobilizer.

Selenium Essential for proper thyroid and liver functioning and a healthy

15mg immune system.

Chromium
Essential for insulin production and sugar and fat metabolism.
14mg

Manganese Essential for proper brain and nerve function, fat and sugar

13mg metabolism and connective tissue production.

Activates three important enzymes: Aldehyde Oxidase which

Molybdenum acts to break down the toxic waste acetaldehyde produced by

8mg candida fungus, xanthine oxidase for purine elimination, and

sulfite oxidase to convert sulfites into sulfates.

Lithium Important for nerve function and repair, cognitive

7mg performance, and mercury detoxification.

Silver Plays a role in proper immune system function as a natural

2mg antibiotic.
 Other Elements which currently
have no Known Metabolic Function
Aluminium
Antimony
Arsenic
Barium
Beryllium
Bismuth
Bromine
Cadmium
Caesium
Cerium
Gallium
Germanium
Gold
Indium
Lanthanum
Lead
Mercury
Nickel
Niobium
Polonium
Radium
Rubidium
Samarium
Scandium
Tantalum
Tellurium
Thallium
Thorium
Titanium
Tungsten
Uranium
Ytrium
Essential Functions Daily recommended dose (fo

mineral

Calcium Important for: Healthy blood vessels, blood pressure, clotting 1000 milligrams

and heart function, blood cells, stabilization of the skeletal

system, bones and teeth formation, hormone release.

Chloride Important for: water balance, acid-base balance, gastric acid 2300 milligrams

production and maintenance of osmosis.

Potassium Important for: hormone release, protein and glycogen 4000 milligrams

formation, maintenance of membrane potential and

regulation of water balance and blood pressure.

Magnesium Important for: bones and teeth, enzymes and energy-rich 300 to 400 milligrams

phosphate compounds, storage and release of hormones and

blood clotting

Sodium Important for: absorption and transport of nutrients, 1500 milligrams

regulation of water balance and acid-base balance

Phosphorus Important for: energy metabolism and acid-base balance. It is 700 milligrams

a component of bone molecules and DNA.

Sulfur Important for: metabolic processes (especially bone Sulfur requirements are cove

metabolism) and cell structure. Studies outside the body adequate supply of sulfur-con

indicate an anti-inflammatory and antioxidant effect. acids (cystine, cysteine, meth