In this day and age, with all the law suit crazy people in this world, we here at TWJ must needs put the above information in it′s place for everyone′s protection.

Yes, it has become a sad state of affairs when doing such becomes not only necessary but also the norm.

Too, you will see the above Important, Before Continuing information repeated on each and every page where we are endeavoring to provide help to our neighbors.

All information provided by this website within the Appendix Passage, especially in this section called A Wayƒarer′s Quill Strokes is free for any and all to access.

This means that in exchange for providing the information presented here in The Quill Strokes (and/or elsewhere within The Appendix Passage), this website will never ask for a membership fee, nor a purchase price, nor barrage the readers constantly with the requests for donations.

Furthermore, this website′s readers will never find any of the pages on this website cluttered with commercial advertisement, because this website is maintained commercial free, with the goal of benefiting the common good for mankind.

There have been many claims by competing supplement manufacturing companies about what products have the best mineral absorption percentage. It is sad that this source of public nutritional information, which has the potential of providing unsurpassed education and knowledge to the large quantity of consumers in this market, is in fact not the least bit interested in the truth.

Instead, the available knowledge coming forth from this commercial industry normally amounts to marketing hype between competing companies, all of whose only goal is to sell a product instead of providing education and information to the customers they service. Due to this commercial industries hype, it becomes a failure on their part which leaves the consumers totally confused about this matter and other matters about nutrition.

To learn the truth about what mineral supplement have the best absorption percentage, please select the above blue link, Mineral Absorption.

Minerals are used by the organism to mineralize body structures such as bones in humans (called biomineralization).

Of course it would be best to obtain all the needed minerals from the food we eat but more times than not, this just does not happen. So, to insure we have enough minerals for our body, we can add more to the diet with supplements.

The amount of a nutrient that is considered to be sufficient to meet the daily requirements needed for a healthy individual is referred to as the daily value (DV). However, this amount has been revised many times throughout the last few decades both in it′s nomenclature and in the amounts set as recommended. There never seems to be a consensus among those who tout themselves as professionals nor even among different nations.

At least twenty chemical elements are know to be required to support the biochemical processes of a human by serving structural and function roles. However, some twenty-nine elements have been suggested as being used by humans in those same roles.

Ultratrace elements, such as silicon and boron are known to have a role but the exact biochemical nature is unkonwn. Others ultratrace elements, such as arsenic and chromium are suspected to have a role in optimum health but the evidence is weak or with some, non existent.

There are three types of minerals thought to be essential for the human body; Major, Trace and Other. Most in the minerals in the Other list are those that a determination is still to be made.

Major minerals, which are five in number needed for the human body are calcium, MAGNESIUMnesium, phosphorus, potassium and sodium. Sometimes, sulfur is included in the list of major minerals.

Trace minerals, which are ten in number, needed for the human body are chlorine, cobalt, copper, iodine, iron, manganese, molybdenum, selenium, vanadium and zinc. Although cobalt is a trace mineral, it is most commonly obtained in connection with vitamin B-12 and will be discussed on the vitamin section. See Vitamin B-12

Other minerals are those which are still disputed as to if the mineral is essential for sustaining the human body. These include arsenic, boron, chromium, fluoride, silicon and others.

One recommended mineral that is widely disputed is fluoride. I do not include in my diet, in fact, any thing with fluoride in it is never in my shopping basket.

Daily Value (DV) shown below are for adults 18 years of age and older, unless otherwise indicated. For all others, please refer to National Institutes of Health Dietary Fact Sheet because children will often need less, both pregnant and lactating women will often need more and adults over 70 will often need more.

Milligram (mg), Microgram (μg), International Units (IU).

Calcium is the most abundant mineral in the human body, most of which is in the bones. The calcium in the blood has important functions to perform such as regulating heart beat, controlling blood pressure, clotting blood and contracting muscles and sending messages along nerves. The body considers calcium in the blood so important that calcium will be pulled out of the bones to insure enough is in the blood.

Since the body needs to use calcium 24 hours a day, space out you calcium over the day by having calcium rich foods at every meal. Calcium supplements need a protein to be eaten with it to ensure the stomach produces enough acid to break down the supplement to absorb the calcium.

DV: males - 1000 mg; females - 1000 mg

Tolerable Upper Limit: 2500 mg

Toxic Level: Generally non toxic

Benefits: healthy bones; healthy heart function; healthy blood pressure;

Deficiency: occurs when there is less than 200 mg per day. Osteoporosis.

Indication: People who take corticosteroid drugs, thyroid drug, cholesterol-lowering drugs, aluminium antacids, or heavy drinkers and smokers are at risk of deficiency.

Symptoms: bones break easily, teeth problems

salmon (canned with bones), 3 ounces, 325 mg

salmon (Atlantic, wild cooked), 3 ounces, 13 mg

sardines (canned with bones), 3 ounces, 180 mg

collard greens (cooked) 1/2 cup, 133 mg

spinach (cooked), 1 ounce, 122 mg

turnip greens (cooked), 1/2 cup, 100 mg

almonds (dry roasted), 1 ounce, 80 mg

kale (cooked), 1/2 cup, 80 mg

figs (dried), 2 each, 65 mg

okra, 1/2 cup, 50 mg

butternut squash, (cubed, cooked) 1/2 cup, 42 mg

broccoli (cooked), 1/2 cup, 36 mg

sunflower seeds, 1 ounce, 34 mg

sweet potato (baked), 1 medium, 32 mg

egg, 1/2 cup, 25 mg

Chlorine is a highly reactive and diatomic gas that is almost never found free in nature by itself, but is commercially produced and most widely used to purify water. Chloride is the negatively charged ionic form of chlorine, which, when combined with other elements gains the much needed and missing electron. Chloride is found abundantly in nature and commonly know for forming neutral salts such as sodium chloride (table salt), potassium chloride and calcium chloride.

Chloride is considered an electrolyte, a salt or ion in the blood or other bodily fluid that carries a charge. Electrolytes play a rather large role in the hydration of our body and in providing electrical impulses that influence our muscles, nerves, and heart.

Chloride together with potassium and sodium work together to keep the amount of water in the cells and in the blood at the right levels. Chloride helps balance blood pH, healthy kidney function and healthy digestion.

DV: males - 2300 μg; females - 2300 μg

Tolerable Upper Limit: 3600 mg

Toxic Level: none given

Benefits: healthy blood pH, healthy kidney function; healthy digestion; healthy blood flow; regulating body acidity; regulating body fluid level; alleviates fluid retention; balances body sodium level;

Deficiency: extremely rare but may cause excessive loss of potassium in the urine, weakness and lowered blood pressure.

Indication: persons who have been vomiting or have severe diarrhea should drink a liquid electrolyte remedy along with a lot of water;

Symptoms:

Sources: celery, cocoa, kelp, olives, tomatoes

Chromium is required for normal glucose and fat metabolism working to ensure insulin acts correctly. It is present in the entire body with highest concentrations in the bones, kidney, liver, and spleen.

Although chromium is only required in very small amounts, the modern day diet leaves many people short of chromium on a daily basis, with the average person being chromium deficient, and two out of three people being hypoglycaemic, pre-hypoglycaemic or diabetic.

DV: males - 35 μg; females - 25 μg

Tolerable Upper Limit: none established

Toxic Level: > 200 μg per day

Benefits: healthy cholesterol, helps stabilize blood sugar; helps prevent coronary artery disease; increases glucose tolerance;

Deficiency: occurs when there is less than 30 μg intake of chromium per day.

Indication: Diabetics should not supplement with chromium as it can make blood glucose levels drop too low.

Symptoms: anxiety, fatigue, glucose intolerance, inadequate metabolism of amino acids; increased risk of artherosclerosis;

Sources:

Most Bio-available Supplement: chromium picolinate

broccoli, 1/2 cup, 11 μg

grape juice, 1 cup, 7 μg

Copper is required for the formation of hemoglobin, red blood cells and for healthy bones. It helps form elastin and collagen which help in wound healing, working closely with iron in these functions.

Copper is a vital component of a number of essential enzymes. It is essential for energy production, connective tissue formation, iron metabolism, melanin formation and it also has an antioxidant function.

Copper is also necessary for the manufacture of the neurotransmitter noradrenaline as well as for the pigmentation of hair.

Severe copper deficiency is uncommon because copper can be stored in the body, but about 25% of the populations is at risk of copper deficiency.

The first indicator of copper deficiency is loss of hair color and hair turning gray, even prematurely.

DV: males - 900 μg; females - 900 μg

Tolerable Upper Limit:

Toxic Level: >40 mg

Benefits: healthy immune system; healthy bones; healthy blood; healthy energy levels, good hair color

Deficiency: anemia; infections; osteoporosis; bone thinning; thyroid dysfunction; heart disease; nervous system problems; increased blood fat levels.

Indication:

Symptoms of Toxicity: Acute (> 250mg - fever, high blood pressure, high heart beat); Chronic (diarrhea, dizziness, depression, fatigue, green stools, irritability, joint and muscle pain, nausea, nervousness, psychosis, bloating of the hands and feet, light sensitivity, premature ageing, wrinkling of the skin, vomiting)

Sources: liver, nuts, seeds, shellfish

beef liver (cooked), 1 ounce, 4000 μg

walnuts, 3 ounces, 1300 μg

pecans raw, 3 ounces, 900 μg

oysters (cooked), 1 medium, 700 μg

crab meat (cooked), 3 ounces, 650 μg

clams (cooked), 3 ounces, 600 μg

sunflower seed, 3 ounces, 500 μg

almond raw, 1 ounce, 350 μg

Eating too many goitrogenic foods (cabbage, Brussels sprouts, broccoli, turnips, cassava) interfere with the correct functioning of the thyroid. A diet high in these foods may be assisted with iodine supplement or reduction in these foods. Alternatively, cooking these foods reduces their gotrogenic effects.

Please read the information in the Methinks on The universal Deficiency concerning iodine.

DV: males - 150 μg; females - 150 μg

Tolerable Upper Limit: 1100 μg

Toxic Level: >1500μg

Benefits: healthy thyroid; healthy cell reproduction; healthy nerve function;

Deficiency: cretinism; goitre; thyroid cancer; fibrocystic breast disease

Indication: Iodine deficient persons are at increased risk of developing radiation induced thyroid cancer, particularly in areas where there are increased levels of radiation exposure (west coast, New Mexico).

Symptoms: autism; brain damage; fetal hypothyroidism; mental imbalances such as depression and anxiety; mental retardation; thyroid enlargement.

Acute toxicity: (>2000μg ) swollen heart; stomach irritation; hypersensitivity; blood sickness.

Chronic toxicity: brassy taste in the mouth; burning sensation of mouth and throat; decreased thyroid activity; diarrhoea, stomach irritation; goitre; Grave′s disease; head cold symptoms; hyperthyroidism; increase salivation;

Sources: baked potato; egg, fish, seaweed

seaweed (dried dulse), 1 ounce, 1000 μg

seaweed (dried kelp), 1 ounce, 750 μg

seaweed (dried agar), 1 ounce, 750 μg

seaweed (dried wakame), 1 ounce, 750 μg

scallops, 3 ounces, 150 μg

cod, 3 ounces, 100 μg

potato (baked), 1 medium, 60 μg

shrimp (cooked), 3 ounces, 50 μg

sardines (canned in oil), 3 ounces, 40 μg

egg (boiled), 1 large, 30 μg

tuna (cooked), 3 ounces, 25 μg

tuna (canned in oil), 3 ounces, 20 μg

Iron is required to carry oxygen in the blood where four atoms of iron are attached to every hemoglobin molecule. In the lungs, oxygen molecules are attached to the iron and carried in the blood to its destination where the oxygen is swapped for carbon monoxide which is subsequently carried back to the lungs to be exhaled.

Two categories of nutritional iron exist: haeme iron in meat and non-haeme iron in plants. Iron in meats are easier to absorb but iron from plants can be increased by using cast iron cookware.

DV: males - 8 mg; females - 18 mg

Tolerable Upper Limit: 45 mg

Toxic Level: >100 mg

Benefits: healthy breathing; help for amemia; help for menstrual problems;

Deficiency: anemia,

Deficiency Symptoms: behavioral problems; fatigue, memory problems; poor immunity; sore tongue, anemia.

Indication: Too much iron (>100mg) can be very toxic and in fact, lethal.

Chronic Toxicity: arthritis, aggressive behaviour, anorexia, fatigue, gut damage, increased oxidative stress, cancer and heart disease, increased blood levels of serotonin and histamine, hostility, hyperactivity, headaches, liver damage, metabolic acidosis, Parkinson’s disease, weight loss.

Sources: liver, nuts, raw oysters, vegetables

chicken liver (cooked), 3 ounces, 7.3 mg

beef liver (cooked), 3 ounces, 5.8 mg

oysters (raw), 6 medium, 5.6 mg

spinach (cooked), 1/2 cup, 3.2 mg

walnuts (raw), 3 ounces, 2.1 mg

pecans (raw), 3 ounces, 1.9 mg

black beans (cooked), 1/2 cup, 1.8 mg

lima beans (cooked), 1.2 cup, 1.8 mg

straberries, 1 cup, 1.8 mg

Magnesium is needed for the production of energy, required to make more than 300 enzymes and helps in sending messages along the nerves.

If there is insufficient levels of Magnesium in the blood, the body pulls it from the bones which can weaken the bones.

DV: males - 400 mg; females - 300 mg

Tolerable Upper Limit:

Toxic Level:

Benefits: healthy breathing; healthy heart; healthy blood pressure; healthy bones; helps to relax muscles; helps relieve arrhythmia, asthma, and migraines; PMS relief;

Deficiency: cardiac arrhythmia; increased blood pressure;

Indication: about 75 percent of the population do not get enough Magnesium from food and most likely are borderline deficient. Magnesium deficiency occurs with less than 85 mg intake per day.

Symptoms: irritability; appetite loss; muscle weakness; tremors; nausea; irregular heart beat

Sources: beans, nuts, fish, vegetables

black beans (cooked), 1 cup, 125 mg

white beans (cooked), 1 cup, 115 mg

spinach, (cooked), 1/2 cup, 80 mg

swiss chard, (cooked), 1/2 cup, 70 mg

flounder, (cooked), 3 ounces, 50 mg

walnuts, raw, 1 ounce 44.2 mg

pecans, raw, 1 ounce 33.9 mg

bannana (green), 1 medium, 35 mg

shrimp, (cooked), 3 ounces, 30 mg

Manganese enables the body to utilize vitamin C, B1 and B7 and choline; helps in healthy bone and cartilage development; and in would healing.

Manganese is destroyed in milling grains; depleted in the soil from extensive use of chemical fertilizers or too much lime; and food grown in such soil will have little manganese content.

DV: males - 2300 μg; females - 1800 μg

Tolerable Upper Limit:

Toxic Level:

Benefits: good metabolism of carbohydrates, amino acids and cholesterol; good utilization of vitamin C, B1, B7 and choline; helps to manufacture breast milk and sex hormones; healthy bones and cartilage; increases wound healing; healthy nerve function; helps prevent diabetes;

Deficiency: blindness; deafness; paralysis

Indication:

Symptoms: poor bone growth; birth defects, reduced fertility; problems with blood glucose levels.

Sources:

pecans, 3 ounces, 3.1 mg

pineapple (raw), 1/2 cup, 1.8 mg

pineapple juice, 1/2 cup, 1.3 mg

almonds, 3 ounces, 2.1 mg

brown rice (sprounted and cooked), 1/2 cup, 1 mg

sweet potato (cooked), 1/2 cup, .6 mg

lima beans (cooked), 1/2 cup, .5 mg

Molybdenum assists the body by fighting nitrosamines (associated with cancer); helps prevent cavities; helps prevent anemia and needed for normal cell function and nitrogen metabolism.

DV: males - 45 μg; females - 45 μg

Tolerable Upper Limit: 2000 μg

Toxic Level: >2000 μg

Benefits:

Deficiency: never observed in healthy persons.

Indication: Molybdenum is destroyed in processed foods

Toxic Symptoms: anemia; diarrhea; gout; slow groth

Sources: dark green leafy vegetables; lima beans; liver; spinach

Phosphorus is part of the DNA and RNA, so it is necessary for growth; it also helps to convert food to energy;

Phosphorus from nut, seeds and grains is 50 percent less bio-available that those found in meat, chicken and dairy. Calcium and phosphorus must be balanced in the diet.

DV: males - 700 mg; females - 700 mg

Tolerable Upper Limit: 4000 mg

Toxic Level: >5000 mg

Benefits: healthy teeth; healthy bones; healthy kidney function; healthy cell growth;

Deficiency: only seen in cases of near total starvation; inadequate phosphorus intake results in abnormally low serum phosphate levels (hypophosphataemia).

Indication:

Deficiency Symptoms: appetite loss; anemia; muscle weakness; bone pain; rickets (in children); osteomalacia (in adults); increased susceptibility to infection; numbness and tingling of the extremities; and difficulty walking. Severe hypophosphataemia may result in death.

Acute Toxicity: hyperphosphatemia; hypocalcaemia; hypomagnesaemia; laxative effect; tetany

Chronic Toxicity: Bone re-absorption; calcification of heart and kidney; osteoporosis; hypocalcaemia; secondary parathyroidism and prevention of absorption of many minerals (calcium and chromium).

Sources: almonds; chicken; eggs; fish; meat

salmon (cooked), 3 ounces, 259 mg

halibut (cooked), 3 ounces, 242 mg

walnuts, one ounce, 197 mg

pecans, one ounce, 197 mg

beef (cooked), 3 ounces, 173 mg

chicken (cooked), 3 ounces, 155 mg

almonds, one ounce, 136 mg

egg (cooked), 1 large, 104 mg

Potassium, sodium and chloride are electrolytes; minerals that dissolve in water and carries an electrical charge. Electrolytes move back and forth through cell membranes with ease and in doing so carry glucose (blood sugar) and other nutrients into the cells with them and when they leave the cells, carry excess water and waste products out of the cells. All three electrolytes keep the amount of water in the body in balance, regulate blood pressure and regulate heartbeat.

DV: males - 4700 mg; females - 4700 mg

Tolerable Upper Limit: none established

Toxic Level: >10000 mg (>10 g)

Benefits: maintains electrolyte and fluid balance; maintains cell integrity; health cells; healthy pH; healthy blood pressure; stroke prevention;

Deficiency: not normal except when getting severe diarrhea or vomiting which can quickly deplete the electrolytes.

Indication: persons with a high intake of sodium along with a low intake of potassium are likely to have high blood pressure; consuming less sodium can help bring it down. Likewise, eating potassium rich foods help reduce blood pressure.

Deficiency Symptoms: muscles cramps in legs; nausea; weakness; lethargy; confusion;

Toxicity: Potassium toxicity does not occur through nutritional intake of foods high in potassium; it only happens when supplements high in potassium are taken.

Acute Toxicity: (>12 g) convulsions; diarrhea; fever; irregular heartbeat; kidney death

Chronic Toxicity: adrenal insufficiency; dehydration; heart attack; kidney failure; mental confusion; paralysis of the extremities; tingling; very elevated blood potassium levels; weakness.

Sources: chicken; fish; fruits; fruit juices; vegetables; meat;

avocado, 1 small, 1000 mg

potato (baked), 1 medium, 900 mg

black beans (cooked), 1 cup, 800 mg

prune juice, 1 cup, 700 mg

tomato juice, 1 cup, 650 mg

cantaloupe, 1 cup, 500 mg

orange juice, 1 cup, 475 mg

banana, 1 medium, 450 mg

spinach (cooked), 1/2 cup, 420 mg

sweet potato, 1 medium, 400 mg

flounder (cooked), 3 ounces, 300 mg

tomato, 1 medium, 275 mg

kiwi, 1 medium, 250 mg

orange, 1 medium, 250 mg

strawberries, 1 cup, 250 mg

broccoli (cooked), 1/2 cup, 225 mg

chicken (cooked), 3 ounces, 200 mg

Selenium, which is nutritionally essential for humans, is a constituent of more than two dozen selenoproteins that play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.

Selenium exists in two forms: inorganic and organic. Both forms can be a dietary source for selenium. Soils contain inorganic selenites and selenates that plants accumulate and convert to organic forms, mostly selenocysteine and selenomethionine.

DV: males - 55 μg; females - 55 μg

Tolerable Upper Limit: Adults, 400 μg per day, children, 90-280 μg.

Toxic Level:

Benefits: Because of its effects on DNA repair, apoptosis, and the endocrine and immune systems, including its antioxidant properties, selenium might play a role in the prevention of cancer. Selenium may also reduce: inflammation, risk of cardiovascular disease, thyroid disease, and cognitive decline with age.

Deficiency: Selenium deficiency is also associated with certain illnesses (Kashin-Beck disease), male infertility and might play a role in iodine deficiency.

Indication: High doses can cause: garlic breath, diarrhea, fatigue, fingernail-hair loss, irritability, nausea, skin rash, weight loss.

Symptoms:

Sources: seafood, organ meat, grains, nuts

Brazil nuts, 1 ounce, (6-8 nuts), 544 μg, 700% DV

Tuna, yellowfin, (cooked, dry heat), 3 ounces, 92 μg, 131%

Halibut, (cooked, dry heat), 3 ounces, 47 μg, 67%

Sardines, (canned in water), 3 ounces, 45 μg, 64%

Beef steak, (zound, roasted), 3 ounces, 33 μg, 47%

Turkey, (boneless, roasted), 3 ounces, 31 μg, 44%

Beef liver, (pan fried), 3 ounces, 28 μg, 40%

Chicken, (light meat, roasted), 3 ounces, 22 μg, 31%

Egg, (hard-boiled), 1 large, 15 μg, 21%

Oatmeal, (rolled, cooked in water), 1 cup, 15 μg, 21%

Spinach, (fresh, steamed), 1 cup, 15 μg, 21%

One teaspoon of salt per day is more that what your body needs and equal to the recommended Daily Value (DV). In fact, if you have high blood pressure, it would be better to consume much less than that.

However, adding salt (sodium) to your food is unnecessary because most all food we eat contains sodium and your daily consumption through these foods you eat is already more that what is the recommended amount.

Most of the body's sodium is in blood and other fluids. Sodium helps keep fluids in a normal balance and helps maintain normal nerve and muscle function. Healthy kidneys maintain a consistent level of sodium in the body by adjusting the amount excreted in the urine. As we age, our kidneys no longer work as well as they once did.

Hyponatremia is a low sodium level in blood. In seniors, this can be caused by water retention brought on by heart failure. HyponA can cause confusion, agitation or lethargy.

Hypernatremia is a high sodium level in blood. This is common in older people. HyperA is caused by dehydration from not getting enough fluid.

Over ninety percent of Americans consume too much sodium and taking too much is linked with autoimmune disease, osteoporosis, high blood pressure, kidney stones and kidney disease. Still, taking in too little sodium has been linked to its own paticular problems.

Instead of iodized table salt, that, being honest, provide no nutritional value, make the healthy choice with sodium options like Celtic sea salt or pink Himalayan salt. These will provide you with healthy sodium that protects your body as sodium is designed to do.

Celtic Sea/Pink Himalayan salt, 2300 mg per teaspoon

Pickles, 1900 mg per medium

Canned peppers, 1900 mg per serving

Bone broth, 600 mg per serving

Saurerkraut, 400 mg per serving

DV: males - 1500 mg; females - 1500 mg

Tolerable Upper Limit:

Toxic Level:

Benefits:

Deficiency:

Indication: High sodium diet is linked to increased blood pressure and a greater risk for heart disease and stroke. Reducing the amount of sodium you consume can help lower blood pressure or prevent it from developing. Less sodium also makes blood-pressure medications more efficient.

Symptoms:

Sources:

Sulfur is a nonmetallic element found primarily as part of compounds and not discussed much in nutrition books because it is often not considered to be essential. However, sulfur, like potassium, represents about .25 percent of our body weight.

Sulfur is the third most abundant mineral in the body, about half being concentrated in the muscles, skin and bones, and is essential for life. Sulfur makes up vital amino acids used to create protein for cells, tissues, hormones, enzymes, and antibodies.

Volcanoes release Sulfur into the atmosphere and oceans. Ozone and ultraviolet sunlight change this sulfur gas to DMSO and Methylsulfonylmethane, known as MSM. Rain contains MSM and deposits it over the oceans and land where it is absorbed by plants and seaweed.

DV: males - 900 μg; females - 900 μg

Tolerable Upper Limit:

Toxic Level:

Benefits: Helps in insulin production, helps cells to absorb nutrients from the blood, detoxifies at the cellular level, helps to remove toxins, helps build flexible arteries and viens, helps clear complexion, helps keep hair glossy, protects from radiation

Deficiency: There is minimal reason for concern about either toxicity or deficiency of sulfur in the body and no clearly defined symptoms exist with either state, however, we still should insure we get enough sulfur in our diet.

Indication:

Symptoms: diarrhea, fatigue, sluggishness, brittle nails and hair, hair loss and slow growth of hair, poor growth of fingernails, joint problems like arthritis, skin problems like rash, dermatitis and eczema, skeletal and growth problems, varicose veins and poor circulation, increased aging of skin, inability to digest fats, blood sugar problems, inability to digest food, increased allergies, parasitical infestations.

Sources: Asparagus, avocado, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, egg yolks, fish, garlic, legumes, mustard greens, onions, poultry, tomatoes, turnips, turnip greens, and watermellon.

Small amounts are in lettuce, kale, kelp, nuts, raspberries and seaweed.

Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement.

Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, cell division, taste function and smell functions.

A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

DV: males - 1100 μg; females - 800 μg

Tolerable Upper Limit: adults - 40 mg

Toxic Level: Intakes of 150-450 mg are associated with zinc toxicity.

Benefits: Zinc increases immune function, wound healing, normal growth and development during pregnancy, childhood, and adolescence.

Deficiency: Zinc deficiency is characterized by growth retardation, loss of appetite, impaired immune function. Severe deficiency have hair loss, diarrhea, delayed sexual maturation, impotence, eye and skin lesions, weight loss, delayed wound healing, taste abnormalities, and mental lethargy. Alcoholics often have low zinc status because ethanol consumption decrease zinc absorption and increases urinary zinc excretion.

Indication: Zinc nutritional status is difficult to measure adequately using laboratory tests due to its distribution throughout the body as a component of various proteins and nucleic acids.

Symptoms: Zinc toxicity can occur in acute and chronic forms. Acute adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Chronic effects include low copper status, altered iron function, reduced immune function, and reduced levels of high-density lipoproteins.

Sources: The best source is oysters but zinc is contained in red meat, poultry, beans, nuts, crab, lobster, grains.

Phytates and lectins two of the antinutrients present in cereals, grains, legumes, seeds and other foods, bind zinc and inhibit absorption in humans digestion.

Oysters, (cooked), 3 ounces, 74 mg, 493% DV

Beef chuck roast, (braised), 3 ounces, 7.0 mg, 47%

Crab, Alaska king, (cooked), 3 ounces, 6.5 mg, 43%

Beef patty, (broiled), 3 ounces, 5.3 mg, 35%

Lobster, (cooked), 3 ounces, 3.4 mg, 23%

Chicken, dark, (cooked), 3 ounces, 2.4 mg, 16%

Pumpkin seeds, sprouted, (dried), 1 ounce, 2.2 mg, 15%

Oatmeal, rolled, sprouted (cooked), 1 cup, 2.0 mg, 14%

Almonds, sprouted, (dry roasted), 1 ounce, 0.9 mg, 6%

Chicken, white (cooked, no skin), 5 ounce, 0.9 mg, 6%

Flounder or sole, (cooked), 3 ounces, 0.3 mg, 2%