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 Minerals Chart(2)

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that those listed foods which contain the listed vitamins in significant quantities.

Nutrient -
Estimated Amounts Needed
Benefits/Deficiency Symptoms Fruit Sources Vegetable Sources Nut/Seed
Sources
manganese
2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 - 10
1.5-2.0 mg for children 4 - 6
1.0-1.5 mg for children 1 - 3
0.6-1.0 mg for children 6 mo - 1yr
0.3-0.6 mg for infants 0-6 months
The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.

Most fruits contain manganese, but the following fruits have a significant amount:
Blackberries
Strawberry

Most vegetables have some manganese, but these have a significant amount:
Peas
Lima Beans
Sweet potato
Kale

Squash-summer
Most nuts contain manganese, but the following nuts have a significant amount:
Pine Nuts/Pignolias  
Pecans
Walnuts
Chestnuts
phosphorus
Adults need 700 mg/day.

Children need 500 to 1250 mg/day.

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits: 
Kiwi
Tomatoes 
Blackberries
Bananas
Strawberry

Orange 
Peach 
Lime
Cantaloupe

Vegetables:
Lima Beans
Peas
Artichoke
Avocado
Corn
Potatoes  
Asparagus
Broccoli  
Kale
Mushrooms
Sweet potato
Nuts:
Sunflower Seeds  
Brazil Nuts
Cashews
Pine Nuts/Pignolias  
Pistachios
Almonds 
Peanuts  
Walnuts
Chestnuts
Pecans
Macadamias
Filberts/Hazelnuts 
Pumpkin Seeds
potassium
Estimated Minimum Requirements 2000 mg/day for adults and adolescents. Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.
Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.

Fruits:
Bananas
Tomatoes 

Blackberries
Strawberry
Orange 
Cantaloupe
Peach 
Grapes
Apples
Lemon 
Lime

Vegetables:
Avocado
Lima Beans
Potatoes  
Peas
Artichoke

Squash-summer  
Kale
Sweet potato
Broccoli  
Corn
Squash - winter
Carrots
Spinach
Asparagus
Green Pepper
Mushrooms
Onions
Cauliflower
Cucumber  
Nuts:
Chestnuts
Sunflower Seeds  
Pistachios
Pumpkin Seeds
Almonds 
Brazil Nuts
Peanuts
Cashews
Pine Nuts/Pignolias
Walnuts
Pecans
Macadamias
Filberts/Hazelnuts
selenium
Men need 70 mcgs/day.

Women need 55 mcgs/day.

Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.
Selenium deficiency is rare in humans.

Fruits: 
Bananas
Kiwi
Strawberry
Blackberries
Tomatoes 
Orange 
Peach
Apples

Grapes

Vegetables:
Lima Beans
Peas
Mushrooms
Kale
Corn
Sweet potato
Potatoes
Squash - winter
Onions

Squash-summer  
Spinach
Most nuts contain selenium, but the following nuts have a significant amount:
Brazil Nuts
Sunflower Seeds  
Cashews
Pistachios
Peanuts  
Walnuts
Almonds
Chestnuts
Pecans
Sodium
500 mg/day for adults

120 mg for infants

Daily Value recommendation - no more than 2,400 to 3,000 mg/day

Sodium is required by the body to regulate blood pressure and blood volume. It regulate the fluid balance in the body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.

Sodium occurs naturally in almost all fresh, whole fruits.

Sodium occurs naturally in almost all fresh, whole vegetables Nuts:
Peanuts  
Pumpkin Seeds
Cashews
Pistachios
Chestnuts
Macadamias
Almonds
zinc
Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.
This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Most fruits contain a small amount of zinc, but the following have a significant amount:
Blackberries
Kiwi

Most vegetables have some zinc, but these have a significant amount:
Peas
Lima Beans

Squash-summer
Potatoes  
Corn
Sweet potato
Most nuts have some zinc, but these have a significant amount:
Pumpkin Seeds
Pine Nuts/Pignolias
Cashews
Sunflower Seeds
Pecans
Brazil Nuts
Almonds
Walnuts

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