Mineral

Health benefits

Deficiency

Best sources

Excess

Calcium

Is vital for building strong bones and teeth. The time to build strong bones is during childhood and teen years.

Important for muscle function.

Weak bones are susceptible to condition called osteoporosis, which causes bones to break easily

Milk

Yoghurts(dahi)

Cheese

Paneer (cottage cheese)

The kidneys help to control calcium levels. Healthy kidneys can increase calcium excretion almost fivefold to maintain normal concentrations in the body. Hypercalcemia can occur when the concentration of calcium overwhelms the ability of the kidneys to maintain balance.

Iron

Helps red blood cells carry oxygen to all parts of the body.

Helps in energy production.

Symptoms of iron deficiency anemia include weakness and fatigue, lightheadedness and shortness of breath.

Red meat

Fish

Chicken

Lentils

Beans

Leafy vegetables

Raisins

Some of the cereals and flours are fortified with iron.

Signs of iron overload may be seen after as few as 10 red blood cell transfusions, making iron overload a common secondary disease among transfusion-dependent patients.

A patient with chronic severe anemia's caused by thalassemia , sickle cell disease , and myelodysplastic syndromes are at greatest risk.

Magnesium

Helps muscles and nerves to function, steadies the heart rhythm and keeps bones strong.

It also helps the body to create energy and make protein

Whole grains

Nuts

Leafy vegetables

Potatoes

Beans

Bananas

Shrimps

Common conditions such as mitral valve prolapse, migraines, attention deficit disorder, fibromyalgia, asthma and allergies have all been linked to a Mg deficiency

Not known.

Phosphorous

Helps in healthy bones and teeth.

It also helps body to make energy.

It is apart of every cell membrane, every cell in the body needs phosphorous to function normally.

Phosphorous is found in most foods but the best sources are dairy products,

Meat, Fish

Symptoms varying from painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and changes in body weight.

A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels.

Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it can interfere with calcium absorption, such as the high level in fizzy soda drinks.

Potassium

Helps in muscles and nervous system function.

It also helps the body to maintain the balance of water in the blood and body tissues.

Potatoes (with skin)

Leafy vegetables

Citrus fruits e.g. oranges, lemon.

Bananas

Dried fruits

Peas

The kidneys excrete any excesses, but deficiencies are seldom found in people on normal diets, although most people could look at increasing their potassium intake. A deficiency may result in fatigue, cramping legs, muscle weakness, slow reflexes, acne, dry skin, mood changes, and irregular heartbeat.

Excessive potassium can be toxic and will affect your heart, but is mainly a problem when you suffer from a problem such as kidney failure.

Zinc

Important for strong immunity.

Wound healing. (tissue repair and growth), Essential for cell reproduction, normal growth and development in children.

Chicken

Seafood

Nuts

Dried beans

Milk

There is a shortage of zinc in many people's diet, since zinc is destroyed in the milling process and is also lost in cooking. A deficiency will result in an under-performing immune system, open to infections, allergies, night blindness, loss of smell, falling hair, white spots under finger nails, skin problems, sleep disturbances etc.

Larger amounts may result in nausea, diarrhea, dizziness, drowsiness and hallucinations.

Sodium

Essential for maintaining normal blood pressure and balance of body fluids and for transmitting nerve signals

Table salt, vegetables

animal foods

some bottled waters

A deficiency is rare, but can easily happen with diarrhea, vomiting or excessive sweating, and a shortage may lead to nausea, dizziness, poor concentration and muscle weakness.

Excessive sodium may cause high blood pressure, which may lead to a host of health problems. Excessive long-term use of sodium may also cause a loss of calcium from your body.