Iron

Symbol = Fe, Atomic Number = 26, Atomic mass =  55.845 amu.

It is the fourth most common element in the Earth's crust.
Males of average height have about 4 grams of iron in their body, females about 3.5 grams; children will usually have 3 grams or less. These 3-4 grams are distributed throughout the body in hemoglobin, tissues, muscles, bone marrow, blood proteins, enzymes, ferritin, hemosiderin, and transport in plasma.
Dietary iron comes in two forms: heme iron and non-heme iron. Heme iron is found only in animal flesh, as it is derived from the hemoglobin and myoglobin in animal tissues. Non-heme iron is found in plant foods and dairy products.

Much of the iron in whole grains is found in the bran and germ. As a result, the milling of grain, which removes the bran and germ, eliminates about 75% of the naturally occurring iron in whole grains. Refined grains are often fortified with iron, but the added iron is less absorbable than the iron that naturally occurs in the grain.


Health Benefits 
It is in the formation of Hemoglobin, Supplies Oxygen for Muscle contraction, important for Brain Development and Function, prevents Restless Leg syndrome, Regulating body Temperature, Carries Oxygen, Prevents Anemia, Provides strength to the Immune system etc.


Amounts per Day
0-6 months: .27 mg
7-12 months: 11 mg
1-3 years: 7 mg
4-8 years: 10 mg
Boys 9-13 years: 8 mg
Boys 14-18 years: 11 mg
Girls 9-13 years: 8 mg
Girls 14-18 years: 15 mg
Men 19-30 years: 8 mg
Men 31-50 years: 8 mg
Men 51-70 years: 8 mg
Men greater than 70 years: 8 mg
Women 19-30 years: 18 mg
Women 31-50 years: 18 mg
Women 51-70 years: 8 mg
Women greater than 70 years: 8 mg
Pregnant women 14-50 years: 27 mg
Lactating women 14-18 years: 10 mg
Lactating women 19-50 year: 9 mg


Iron Deficiencies
Microcytic and hypochromic anemia, a condition characterized by underdeveloped red blood cells that lack hemoglobin, thereby reducing the oxygen carrying capacity of red blood cells.
The iron deficiency symptoms are including fatigue, weakness, loss of stamina, decreased ability to concentrate, increased susceptibility to infections, hair loss, dizziness, headaches, brittle nails, apathy, and depression. In children, iron deficiency is associated with learning disabilities and a lower IQ.


Iron Toxicities
Iron poisoning, caused by acute ingestion of large quantities of iron-containing supplements, causes nausea, vomiting, damage to the lining of the intestinal tract, shock, and liver failure, and is a leading cause of death among children.
Excessive iron storage, can cause a variety of symptoms including loss of appetite, fatigue, weight loss, headaches, bronze or gray hue to the skin, dizziness, nausea, and shortness of breath. It is generally believed that chronic iron toxicity occurs only in people who require regular blood transfusions, take iron supplements, or in those with a genetic iron storage disorder called hemachromatosis.
In recent years, excess iron intake and storage, especially in men, has been implicated as a cause of heart disease and cancer. In addition, iron has been found in increased levels in the joints of people with rheumatoid arthritis.


Good Vegetable Sources

• Fruits: Avocado, Blackberry, Breadfruit, Cherries, Dates, Fig, Grapes, Kiwi Fruit, Lemon, Mulberries, Passion Fruit, Persimmon, Pomegranate, Raspberries, Strawberry, Watermelon etc
• Vegetables: Amaranth Leaves , Brussels Sprouts , Kale, Leeks etc.
• Nuts & Grains: Amaranth, Coconut, Pumpkin seed, spelt etc.
• Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Edamame, Navy Beans etc.

Copper

Symbol = Cu, Atomic Number = 29, Atomic mass =  22.98977 amu.

Evidence suggests that copper was the first metal ever discovered and used by man.
The total amount of Copper in human body is 75-100mgs. It is the 3rd most abundant trace mineral in the body. It is an essential component of many enzymes.
The leaching of copper from copper water pipes can increase the copper content of drinking water. Cooking with copper cookware can also increase the copper content of foods.
Many vegetables and whole grains now appear to be lower in copper than they were during the mid-1900's. The depletion of copper from soils is believed to be responsible for this lowered amount of copper.
Long term cooking reduce the Copper content up to 70% from the food.



Health Benefits
It is good for Muscles, ensures Proper Growth, Helps in Pigmentation to Hair and Eyes,Essential for the production of Connective Tissues, Essential for Brain Stimulation, helps in the Absorption of Iron from Intestine, helps in the Utilization of Sugar in the body, It needs for the proper enzymatic reactions, helps in Stalling Ageing, increases Energy production,good for Thyroid glands, helps in the production of RBC, Hemoglobin and Bone, good for Immunity and reduces Bad Cholesterol.


Amounts per Day
0-6 months: 200 micrograms
7-12 months: 220 micrograms
1-3 years: 340 micrograms
4-8 years: 440 micrograms
Boys 9-13 years: 700 micrograms
Girls 9-13 years: 700 micrograms
Boys 14-18 years: 890 micrograms
Girls 14-18 years: 890 micrograms
Men 19-70 years: 900 micrograms
Women 19-70 years: 900 micrograms
Men greater than 70 years: 900 micrograms
Women greater than 70 years: 900 micrograms
Pregnant women 14-50 years: 1000 micrograms
Lactating women 14-50 years: 1300 micrograms


Copper Deficiencies 
Deficiency symptoms includes Anemia, ruptured blood vessels, osteoporosis, joint problems, brain disturbances, elevated LDL cholesterol and reduced HDL cholesterol levels, increased susceptibility to infections due to poor immune function, loss of pigment in the hair and skin, weakness, fatigue, breathing difficulties, skin sores, poor thyroid function, and irregular heart beat.


Copper Toxicities
Excessive intake of copper can cause abdominal pain and cramps, nausea, diarrhea, vomiting, and liver damage etc.


Good Vegetable Sources

• Fruits: Kiwi Fruit, Avocado, Blackberry, Dates, Guava, Mango, Passion Fruit, Pomegranate etc.
• Vegetables: Lima Beans, Amaranth Leaves, Artichoke, Kale etc.
• Nuts & Grains: Brazil Nuts, Cashews, Chestnuts Wheat Durum, Wheat Hard Red etc.
• Legumes:  Adzuki Beans, Black Beans, Black Eye Peas, Edamame, Navy Beans etc.

Sodium

Symbol = Na, Atomic Number = 11, Atomic mass =  22.98977 amu.

It is a highly reactive alkali metal. It is the sixth most abundant element in the Earth's crust.

It is discovered by Humphry Davy (British chemist) in 1806.

A Normal blood sodium level is 135 - 145 milliEquivalents/liter (mEq/L), or in international units, 135 - 145 millimoles/liter (mmol/L).

Health Benefits  

It is need For Water balance, prevents Sunstroke, edible for Brain functioning, prevents Muscle Cramps, Anti ageing factor, eliminates excess Carbon dioxide, maintains Glucose absorption, Maintains acid-base balance, Regulation of fluids, Ion balancing and maintains healthy Heart.

Amounts per Day 

infants 0-6 months: 120 milligrams
infants 7-12 months: 170 milligrams

children 1-3 years old: 200-400 milligrams (UL* 1000mg)
children between 4 and 8: 300-600 milligrams (UL 1400mg)
children ages 9-13 : 400-800 milligrams (UL 2000mg)

children ages 14-18 : 460-920 milligrams (UL 2300mg)
Adults 19 years and older:  460-920   milligrams (UL 2300mg) 
Pregnant and breastfeeding females under 18 years:  460-920   milligrams (UL 2300mg) 
Pregnant and breastfeeding females 19 years and older:  460-920  milligrams(UL 2300mg)

* Upper Limit

Sodium Deficiencies 

Hyponatremia (The normal concentration of sodium in the blood plasma is 136-145 mM. Hyponatremia occurs when sodium falls below 130 mM. Plasma sodium levels of 125 mM or less are dangerous and can result in seizures and coma), 

Signs of Sodium deficiency are Gastrointestinal distress (decreased appetite, nausea and vomiting), Cognitive impairment (headache, lethargy, fatigue and confusion), Muscular problems (spasms or cramps) etc.

Sodium Toxicities

Hypernatremia (There are numerous causes of hypernatremia; these may include kidney disease, too little water intake, and loss of water due to diarrhea and/or vomiting)
Death has occurred when table salt (sodium chloride) was accidentally used to feed infants instead of sugar

Good Vegetable Sources

• Fruits: Passion Fruit has a significant amount.
• Vegetables: Amaranth Leaves , Artichoke, Beets, Broccoli, Brussels Sprouts, Celeriac, Celery, Fennel, Kale, Chard etc.
• Nuts & Grains: Amaranth, Coconut, Pumpkin seed, spelt etc.
• Legumes: Winged Beans

Potassium

Symbol = K, Atomic Number = 19, Atomic mass = 39.0983 amu.

It is a soft Silvery-white alkali metal. It is the seventh most abundant and makes up about 1.5 % by weight of the earth's crust. 

It was discovered in 1807 by British scientist Sir Humphry Davy.
Potassium, Sodium & Chloride are electrolytes because they conduct electricity when dissolved in water, these minerals work together closely. About 95% of the potassium in the body is stored within cells, while sodium and chloride are predominantly located outside the cell.
Cooking causes Potassium loss up to 56% (may vary).
Potassium is known to decrease the excretion of Calcium. As a result, increasing the amount of potassium-containing foods in your diet may be helpful in maintaining the density and strength of bones.


Health Benefits 
It prevents Stroke, maintain Blood sugar, maintains Muscle function and Optimal nerve, Reduces muscle Cramps, very related to Brain functions like Memory, Learning and Electrical conductivity, It maintains Blood pressure and Heart rate, acts as Stress buster, good for Heart and Kidney, regulates Water balance and Boosting Nervous system.


Amounts per Day
0-6 months: 400 mg
6-12 months: 700 mg
1-3 years: 3.5 g
4-8 years: 3.8 g
9-13 years: 4.5 g
14-18 years: 4.5 g
19-30 years: 4.7 g
31-50 years: 4.7 g
51+ years: 4.7 g
Pregnant women: 4.7 g
Lactating women: 5.1 g


Potassium Deficiencies
Dietary deficiency of potassium is uncommon. However, if you experience excessive fluid loss, through vomiting, diarrhea or sweating, or if you take certain medications, you may be at risk for potassium deficiency.
The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances.


Potassium Toxicities
It cause irregular Heartbeat or even Heart attack. High intakes of potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers.


Good Vegetable Sources

• Fruits: Avocado, Banana, Breadfruit, Currants, Cherries, Dates, Guava, Kiwi, Papaya, Passion Fruit, Pomegranate, Prickly Pear, Watermelon etc.
• Vegetables: Amaranth Leaves , Bamboo Shoots, Chard etc.
• Nuts & Grains:  Almonds, Coconut, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Adzuki Beans, Edamame, Kidney Beans, Lima Beans etc.

Phosphorus

Symbol = P, Atomic Number = 15, Atomic mass =  30.97376 amu.

It is a multivalent nonmetal. It does not occur as a free element, but is common to find in the phosphate form in about 0,10% of earth's crust. 
It was discovered by German alchemist Henning Brand in 1669.
The body binds phosphorus with calcium to form bones and teeth. It is also used in the body's production of energy. Major whole food sources of phosphorus include whole grains, legumes and nuts. Processed foods, especially soft drinks, have a different form of phosphorus that is best avoided, as research indicates it may draw calcium out of the bones and cause it to be excreted.


Health Benefits
It makes Bone formation and growth, Prevents Osteoporosis, It fueling the digestion of Vitamin B2 and B3, Keeping Kidneys in normal condition, It removes Weakness,Numbness and Fatigue, Maintains proper Brain Functions, Protein formation, Hormone balancing, Cell repair etc.


Amounts per Day
infants 0-6 months-old: 100 mg
infants 7-12 months old: 275 milligrams
children 1-3 years old: 460 milligrams
children between 4 and 8: 500 milligrams
children ages 9-18 : 1,250 milligrams
Adults 19 years and older: 700  milligrams
Pregnant and breastfeeding females under 18 years: 1,250  milligrams
Pregnant and breastfeeding females 19 years and older: 700 milligrams


Phosphorus Deficiencies
Poor memory, Brittle hair and nails, Poor bone growth, Osteoporosis, Increase in skin sensitivity, Weight loss due to anorexia, Rickets, Stunted growth, Decreased libido etc.


Phosphorus Toxicities
Excess phosphate intake can result in hyperphosphatemia (high blood phosphorus levels) which can lead to potentially serious electrolyte imbalances and even death.
Excessive intake of phosphorus (or phosphate) supplements may worsen conditions such as heart disease, pancreatitis, rickets, osteomalacia (softening of bones), high blood pressure, and liver and kidney disease.


Good Vegetable Sources

• Fruits: Avocado, Breadfruit, Dates, Guava, Kiwi Fruit, Mulberries, Passion Fruit, Pomegranate etc.
• Vegetables: Amaranth Leaves , Artichoke, Brussels Sprouts, Celeriac, Corn etc.
• Nuts & Grains: Brazil Nuts, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Edamame, Navy Beans etc.

Magnesium

Symbol = Mg, Atomic Number = 12, Atomic mass =  24.305 amu.

It is an Alkaline earth metal. It is the Eighth-most-abundant element in the Earth's Crust.

Magnesium was discovered by Joseph Black (Scotland) in 1755.

Inside our bodies, magnesium is found mostly in our bones (60-65%), but also in our muscles (25%), and in other cell types and body fluids.

Magnesium is required in order for calcium to maintain a balanced role in the body's metabolism. On the other hand, magnesium can compete with calcium and prevent calcium from trigger certain events, like the relay of a nerve message or the contraction of a muscle.

The impact of cooking and processing on magnesium can vary greatly from food to food, since magnesium is found in different forms in different types of food. In some foods, where a greater percent of magnesium is found in water-soluble form, blanching (boiling or steaming for 1-4 minutes), steaming, or boiling of these foods can result in a substantial loss of magnesium. For example, about one third of the magnesium in spinach is lost after blanching. Similarly, when navy beans are cooked, they lose 65% of their magnesium.

In other foods that are rich in magnesium, like almonds or peanuts, there is very little loss of magnesium either from roasting or from processing into almond or peanut butter (as long as the whole almond or peanut is used).

Health Benefits

It prevents Asthma, ensures Healthy Bones, essential during Pregnancy, reduces Back pain and Cramps, prevents Heart attack, prevents Constipation, prevents Diabetes, cures Psychiatric disorders, cures Migraine, produces Collagen, Absorbs Minerals (Na, Ca, K & P),boosts the Energy production in the body, controls Bladder problems etc.

Amounts per Day

males and females, 0-6 months: 30 milligrams
males and females, 6-12 months: 75 milligrams

males and females, 1-3 years: 80 milligrams
males and females, 4-8 years: 130 milligrams
males and females, 9-13 years: 240 milligrams
males, 14-18 years: 410 milligrams
males, 19-30 years: 400 milligrams
males, 31 years and older: 420 milligrams
females, 14-18 years: 360 milligrams
females, 19-30 years: 310 milligrams
females, 31 years and older: 320 milligrams
pregnant women, 18 years or younger: 400 milligrams
pregnant women, 19-30 years: 350 milligrams
pregnant women, 31-50 years: 360 milligrams
lactating women, 18 years or younger: 360 milligrams
lactating women, 19-30 years: 310 milligrams
lactating women, 31-50 years: 320 milligrams

Magnesium Deficiencies

Muscle weakness, tremor, spasm

Magnesium deficiency in the Heart muscle can result in arrhythmia, irregular contraction, and increased heart rate.

Softening and weakening of Bones, imbalanced blood sugar levels, headaches, elevated blood pressure, elevated fats in the bloodstream, depression, seizure, nausea, vomiting, and lack of appetite.

Magnesium Toxicities

Diarrhea (This symptom is most commonly seen in situations where magnesium is taken as a dietary supplement), Increased drowsiness or sense of weakness.

Good Vegetable Sources

• Fruits: Avocado, Banana, Blackberry, Breadfruit, Dates, Guava, Kiwi Fruit, Mulberries, Passion Fruit, Pomegranate, Prickly Pear Raspberries, Watermelon etc.
• Vegetables: Amaranth Leaves , Artichoke, Swiss Chard etc.
• Nuts & Grains:  Almonds, Amaranth, Brazil Nuts, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Edamame, Navy Beans etc.

Calcium

Symbol = Ca, Atomic Number = 20, Atomic mass = 40.078 amu.
 It is a Soft gray Alkaline earth metal. It is the Fifth-most-abundant element by Mass in the Earth's Crust.
Calcium was first discovered by Sir Humphry Davy, a British Chemist, in 1808, in England, through the electrolysis of a mixture of lime (CaO) and mercuric oxide (HgO).

Calcium accounts about 1.5% of Total body weight. Bones and teeth house 99% of the calcium in the body, while the remaining 1% is distributed in other areas.
Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.

Phytic acid, found in whole grains, nuts, and legumes, can bind to calcium to form and insoluble complex, thereby decreasing the absorption of calcium.

Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces.
Calcium in food and supplements decreases the absorption of heme and nonheme iron.
Magnesium and calcium compete with each other for intestinal absorption. Consequently, calcium supplements should not be taken at the same time as magnesium supplements.

The amount of calcium in foods is not adversely impacted by cooking or long-term storage.


Health Benefits
It strengthens Bones, Prevents Obesity, Protects Cardiac Muscles, Prevents Colon Cancer, Prevents Premenstrual Syndromes, Dietary Calcium Decreases the chance of Kidney Stone, Ensures the Healthy Alkaline PH level, Controls Blood pressure.


Amounts per Day
0-6 months: 200 mg
6-12 months: 260 mg
1-3 years: 700 mg
4-8 years: 1000 mg
9-13 years: 1300 mg
14-18 years: 1300 mg
19-30 years: 1000 mg
31-50 years: 1000 mg
51-70 years (male): 1000 mg
51-70 years (female): 1200 mg
70+ years: 1200mg
Pregnant and lactating women (younger than 18 years): 1300 mg
Pregnant and lactating women (older than 18 years): 1000 mg

Calcium Deficiencies

Osteoporosis. In children, calcium deficiency can cause improper bone mineralization, which leads to rickets, a condition characterized by bone deformities and growth retardation. In adults, calcium deficiency may result in osteomalacia, or softening of the bone. Low levels of Ionized-calcium in the blood leads to Tetany. Symptoms of tetany include muscle pain and spasms, as well as tingling and/or numbness in the hands and feet.

Calcium Toxicities

Hypercalcemia (due to elevated calcium level in blood. If blood levels of phosphorus are low at the same time as calcium levels are high, hypercalcemia can lead to soft tissue calcification. This condition involves the unwanted accumulation of calcium in cells other than bone)

Good Vegetable Sources

• Fruits: Blackberry,  Dates, Grapes, Mulberries, Orange, Pomegranate, Prickly Pear etc.
• Vegetables: Amaranth Leaves , Brussels Sprouts, Celery, Kale etc.
• Nuts & Grains: Almonds, Amaranth, Brazil Nuts, Fiberts, Oats, Pistachios, Sesame seeds, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Edamame, Navy Beans, Soy Beans, White Beans, Winged Beans etc.