Nutrient -
Estimated Amounts Needed |
Benefits/Deficiency Symptoms |
Fruit Sources |
Vegetable
Sources |
Nut/Seed
Sources |
|
calcium |
|
Adults need 1000 mg/day. Children need 800 to 1300 mg/day.
Recommended supplement: Calcium |
Calcium eases insomnia and helps regulate the passage of
nutrients through cell walls. Without calcium, muscles
wouldn’t contract correctly, blood wouldn’t clot and
nerves wouldn’t carry messages.
Defficiency of calcium lead to automatically takes the
calcium needed from bones. If the body continues to tear
down more bone than it replaces over a period of years in order
to get sufficient calcium, bones will become weak and break
easily.Deficiency may result in muscle spasms and cramps in the
short term and osteoporosis. |
Most fruits contain some calcium:
Orange
Blackberries
Kiwi
Tomatoes
Lime
Strawberry
Lemon
Grapes
Apples
Cantaloupe
Bananas
Peach
|
Artichoke
Peas
Squash-summer
Broccoli
Kale
Lima Beans
Squash - winter
Spinach
Carrots
Avocado
Asparagus
|
Almonds
Brazil Nuts
Pistachios
Peanuts
Walnuts
Chestnuts
Macadamias
Pecans
Sunflower Seeds
Filberts/Hazelnuts
Pumpkin Seeds
Cashews
Pine Nuts/Pignolias
|
|
copper |
|
The estimated safe and adequate intake for copper is 1.5 - 3.0
mg/day. Many survey studies show that Americans consume about
1.0 mg or less of copper per day |
Copper is involved in the absorption, storage and metabolism
of iron and the formation of red blood cells. It also helps
supply oxygen to the body. The symptoms of a copper deficiency
are similar to iron-deficiency anemia. |
Most fruits contain a small amount of copper, but
Kiwi has a significant amount.
Apples
Bananas
Blackberries
Cantaloupe
Grapes
Kiwi
Lemon
Lime
Orange
Peach
Strawberry
Tomatoes
|
Most vegetables have some copper, but
Lima Beans have a significant amount.
Artichoke
Avocado
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Green Pepper
Kale
Lima Beans
Mushrooms
Onions
Peas
Potatoes
Spinach
Squash-Summer
Squash - winter
Sweet potato
|
Most nuts contain a trace amount of copper. |
|
iodine |
|
Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg
(that is micrograms). |
Iodine helps regulate the rate of energy production and body
weight and promotes proper growth. It also promotes healthy
hair, nails, skin and teeth.
In countries where iodine is
deficient in the soil, rates of hypothyroidism, goiter and
retarded growth from iodine deficiency are very high.
In developed countries, however, because iodine is added to
table salt, iodine deficiencies are rare. |
Fruits grown in iodine-rich soils contain iodine. |
Vegetables grown in iodine-rich soils contain iodine. |
Nuts grown in iodine-rich soils contain iodine. |
|
iron |
|
Women and teenage girls need at least 15 mg a day, whereas men
can get by on 10. It is important that children get about 10 to 12 mg of iron
per day, preferably from their diet. Breastfeeding is the best
insurance against iron deficiency in babies. |
Most at risk of iron deficiency are infants, adolescent
girls and pregnant women. Iron deficiency in infants can
result in impaired learning ability and behavioral problems. It
can also affect the immune system and cause weakness and
fatigue.
To aid in the absorption of iron, eat foods rich in vitamin C
at the same time you eat the food containing iron. The tannin in
non-herbal tea can hinder absorption of iron.
Take iron supplements and your vitamin E at different times
of the day, as the iron supplements will tend to neutralize the
vitamin E.
Vegetarians need to get twice as much dietary iron as meat
eaters. |
While most fruits have some iron, probably the best source
of iron for children is raisins, which are rich in iron. Other
fruits which have a good amount of iron are:
Blackberries
Kiwi
Strawberry
Tomatoes
Bananas
Grapes
|
Vegetables:
Lima Beans
Peas
Avocado
Kale
Spinach
Broccoli
Squash-summer
Potatoes
Sweet potato
Squash - winter
Corn
Carrots
Mushrooms
|
Most nuts contain a small amount of iron. |
|
magnesium |
|
Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day. |
Magnesium is needed for bone, protein, making new cells,
activating B vitamins, relaxing nerves and muscles, clotting
blood, and in energy production.
Insulin secretion and
function also requires magnesium. Magnesium also assists in the
absorption of calcium, vitamin C and potassium.
Deficiency may result in fatigue, nervousness, insomnia,
heart problems, high blood pressure, osteoporosis, muscle
weakness and cramps. |
Fruits:
Kiwi
Bananas
Tomatoes
Blackberries
Strawberry
Orange
|
Vegetables:
Avocado
Artichoke
Peas
Squash-summer
Potatoes
Corn
Spinach
Kale
Broccoli
Squash - winter
Sweet potato |
Nuts:
Brazil Nuts
Cashews
Almonds
Pumpkin Seeds
Pine Nuts/Pignolias
Peanuts
Walnuts
Macadamias
Sunflower Seeds
Pecans
Pistachios
Chestnuts
Filberts/Hazelnuts
|
