Zinc

Symbol = Zn, Atomic Number = 30, Atomic mass = 65.39  amu.

Zinc is the 24th most abundant element in the earth's crust. 

It was discovered by Andreas Sigismund Marggraf (German Chemist) in 1746.

Human body contains about 2-4 grams of zinc. Processing can cause zinc loss up to 75% from food. Zinc helps Vitamin A to move around the body. The concentration of zinc in plants are varies with the soil (contains zinc). 

Health Benefits 

Zinc is good for skin (cure Pimples, Eczema and Acne), heal Wounds, good for Prostate,Plays a leading role in Weight loss, it is essential for the Function and Repair of DNA, it is essential during Pregnancy, It is very related with Reproduction, boosts Immunity, ensures Physical growth, controls Diabetes, it protects from Infectious Disorders, It acts as an Antioxidant, reduces Chronic Fatigue, It prevents Alopecia (hair losing disorder), It strengthens Bone, good for Eye etc.

Amounts per Day

Males and females, 0-6 months: 2 milligrams
Males and females, 6-12 months: 3 milligrams
Males and females, 1-3 years: 3 milligrams
Males and females, 4-8 years: 5 milligrams
Males and females, 9-13 years: 8 milligrams
Males 14 years and older: 11 milligrams
Females 14-18 years: 9 milligrams
Females 19 years and older: 8 milligrams
Pregnant females 18 years or younger: 12 milligrams
Pregnant females 19 years and older: 11 milligrams
Lactating females 18 years or younger: 13 milligrams

Lactating females 19 years and older: 12 milligrams

Zinc Deficiencies

Symptoms are including Impaired sense of Taste and/or Smell, Depression, Lack of appetite, growth failure in children , frequent colds and infections etc.

Zinc Toxicities

Symptoms are including metallic, bitter taste in the mouth, stomach pain, nausea, vomiting, cramps, diarrhea mixed with blood etc.

In 2000 the National Academy of Sciences set a tolerable upper limit (UI) of 40 milligrams for daily intake of zinc. (This limit applies to all individuals age 19 and over.)

Good Vegetable Sources

• Fruits: Avocado, Blackberry, Dates, Pomegranate, Raspberries etc.
• Vegetables: Amaranth Leaves , Asparagus, Bamboo Shoots , Brussels Sprouts , Chard etc.
• Nuts & Grains: Buckwheat, Cashews, Oats, Pine Nuts, Rye etc.
• Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Fava Beans, Edamame etc.

Selenium

Symbol = Se, Atomic Number = 34, Atomic mass =  78.96 amu.

It is a nonmetal. It is a rare mineral in its native form.

It was discovered in 1817 by Jons Jacob Berzelius and Johan Gottlieb Gahn.

The Selenium content in human body is believed to be 13 to 20 milligram range.

Brazil Nuts are one of the best sources of Selenium. It contains about 70 to 90 micrograms of Selenium per Nut. 

The nutritional value of all plant food depends on the soil in which it was grown, the selenium content of plants seems particularly sensitive to soil concentrations. For example, several areas of Africa, Russia, New Zealand, and China have been identified as high-risk selenium deficiency areas. In the United States, parts of the Pacific Northwest, parts of the Great Lakes region moving eastward toward the New England states, and parts of the Atlantic Coast have also been identified as selenium-deficient regions. Living in these regions and eating foods grown within them could contribute to risk of selenium deficiency. 

Processing and Cooking are causing selenium loss (When Navy Beans are cooked, about 50% selenium is lost. When wheat flour is processed for breads, baked foods and pastas will lead to 75% of selenium loss).

Health Benefits 

Selenium is a powerful anti oxidant, which prevents certain type of Cancers, it prevents hardening of Arteries, keeps skin looking Young, aids pregnant women with health Fetus development, good for Pancreas, increases Sperm production (Se & Vit.E are good for prostate), prevents Cataracts, boosts Immunity etc.

Amounts per Day

Males and females, 0-6 months: 15 micrograms
Males and females, 6-12 months: 20 micrograms Males and females, 1-3 years: 20 micrograms
Males and females, 4-8 years: 30 micrograms
Males and females, 9-13 years: 40 micrograms
Males and females, 14 years and older: 55 micrograms
Pregnant females: 60 micrograms
Lactating females: 70 micrograms

Selenium Deficiencies

Oxidative Stress, Keshan disease (This disease involves heart arrhythmias and loss of heart tissue), Kashin-Beck's disease (This disease involves deterioration of the joint tissue).

Selenium deficiency symptoms are include weakness or pain in the muscles, discoloration of the hair or skin, and whitening of the fingernail beds.

Selenium Toxicities

Nausea, vomiting, hair loss, skin lesions, abnormalities in the beds of the fingernails, and fingernail loss can all be symptomatic of selenium toxicity. Levels of selenium necessary to trigger these toxicity symptoms aren't usually obtained from food, since selenium-rich foods contain about 30-50 micrograms of selenium per serving.

Selenium supplementation would be a more likely case of selenium toxicity than food ingestion.

In light of potential toxicity risks, the US National Academy of Sciences (in the year 2000) set a tolerable upper limit (UL) for selenium of 400 micrograms per day for men and women 19 years and older.

Good Vegetable Sources

• Fruits: Dates, Banana, Breadfruit, Guava, Mango, Passion Fruit, Pomegranate, Watermelon etc.
• Vegetables: Asparagus, Brussels Sprouts , French Beans, Lima Beans, Mushrooms etc.
• Nuts & Grains: Brazil Nuts, Coconut, Cashew Nuts, Rye, Wheat Durum, Wheat Hard Red etc.
• Legumes: Black Eye Peas, Fava Beans, Garbanzo Beans, Lima Beans, Navy Beans etc.

Manganese

Symbol = Mn, Atomic Number = 25, Atomic mass =  54.938005 amu.

Manganese is a silvery-gray metal resembling iron. Manganese is a trace mineral.

It was discovered by John Gahn in 1774.

The human body contains about 12 mg of manganese, which is stored mainly in the bones; in the tissue, it is mostly concentrated in the liver and kidneys.

 In the human body, manganese functions as an enzyme activator and as a component of metalloenzymes (an enzyme that contains a metal ion in its structure). Significant amounts of manganese can be lost in food processing, especially in the milling of whole grains to produce flour, and in the cooking of beans(up to 60%).

 Like Zinc, manganese is a mineral that can be excreted in significant amounts through sweat, and invididuals who go through periods of excessive sweating may be at increased risk for manganese deficiency.

High doses of manganese may inhibit the absorption of  Iron, Copper, and Zinc. Alternatively, high intakes of Magnesium, Calcium, Phosphorus, Iron,  Copper and Zinc may inhibit the absorption of manganese.

Health Benefits 

Manganese ensures Healthy Bones, controls Free radicals, controls the Sugar level, prevents Epilepsy, Important for Metabolisms (cholesterol, amino acids, carbohydrates, Vitamin E and Vitamin B1), it is a remedy for Inflammation and Sprains, prevents Osteoporosis, helps the Absorption of Vitamin E, B and Magnesium, ensures healthy Brain and Nervous System, aids the Glucose Metabolism etc.

Amounts per Day

0-6 months: 3 micrograms
7-12 months: 600 micrograms
1-3 years: 1.2 milligrams
4-8 years: 1.5 milligrams
Boys 9-13 years: 1.9 milligrams
Boys 14-18 years: 2.2 milligrams
Girls 9-13 years: 1.6 milligrams
Girls 14-18 years: 1.6 milligrams
Men 19-70 years: 2.3 milligrams
Men greater than 70 years: 2.3 milligrams
Women 19-70 years: 1.8 milligrams
Women greater than 70 years: 1.8 milligrams
Pregnant women 14-50 years: 2 milligrams

Lactating women 14-50 years: 2 milligrams

Manganese Deficiencies

It may causes impaired growth, skeletal abnormalities, defects in carbohydrate and fat metabolism and ataxia(a movement disorder characterized by lack of muscle coordination and balance).

Manganese deficiency is associated with nausea, vomiting, poor glucose tolerance (high blood sugar levels), skin rash, loss of hair color, excessive bone loss, low cholesterol levels, dizziness, hearing loss, and compromised function of the reproductive system. Severe manganese deficiency in infants can cause paralysis, convulsions, blindness, and deafness.

The manganese deficiency is very rare in humans, and does not usually develop unless manganese is deliberately eliminated from the diet. In addition, it has been suggested that magnesium substitutes for manganese in certain enzyme systems if manganese is deficient, thereby allowing the body to function normally despite the deficiency.

Manganese Toxicities

Most cases of manganese toxicity are seen in industrial workers who are exposed to manganese dust. These workers develop nervous system problems similar to Parkinson's disease.

The excessive manganese consumption individuals can develop a syndrome called "manganese madness," characterized by hallucinations, violent acts, and irritability.

The Upper intake levels for manganese:

Infants: not established (no supplemental manganese should be given)
1-3 years: 2 milligrams
4-8 years: 3 milligrams
9-13 years: 6 milligrams
14-18 years, including pregnant and lactating women: 9 milligrams
Greater than 19 years, including pregnant and lactating women: 11 milligrams

Good Vegetable Sources

• Fruits: Avocado, Banana, Blackberry, Blueberries, Cranberries, Dates, Guava, Pineapple, Pomegranate, Raspberries, Strawberry etc.
• Vegetables: Amaranth Leaves , Brussels Sprouts , Kale, Leeks etc.
• Nuts & Grains: Coconut, Buckwheat, Oats, Pecans, Pine Nuts, Rye etc.
• Legumes:  Adzuki Beans, Lima Beans, Pigeon Beans, Edamame, Navy Beans etc.

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.