Iron |
Red meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods |
8-18 mg/day |
Assists in energy production, DNA synthesis required for red blood cell function |
Anemia: fatigue, paleness, faster heart rate |
Infants and preschool children, adolescents, women, pregnant women, athletes, vegetarians |
Liver damage, increased risk of diabetes and cancer |
45 mg/day |
Copper |
Nuts, seeds, whole grains, seafood |
900 mcg/day |
Assists in energy production, iron metabolism |
Anemia: fatigue, paleness, faster heart rate |
Those who consume excessive zinc supplements |
Vomiting, abdominal pain, diarrhea, liver damage |
10 mg/day |
Zinc |
oysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb |
8-11 mg/day |
Assists in energy production, protein, RNA and DNA synthesis; required for hemoglobinsynthesis |
Growth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss |
Vegetarians, older adults |
Depressed immune function |
40 mg/day |
Selenium |
Meat, seafood, eggs, nuts |
55 mcg/day |
Essential for thyroid hormone activity |
Fatigue, muscle pain, weakness, Keshan disease |
Populations where the soil is low in selenium |
Nausea, diarrhea, vomiting, fatigue |
400 mcg/day |
Iodine |
Iodized salt, seaweed, dairy products |
150 mcg/day |
Making thyroid hormone, metabolism, growth and development |
Goiter, cretinism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate |
Populations where the soil is low in iodine, and iodized salt is not used |
Enlarged thyroid |
1110 mcg/day |
Chromium |
|
25-35 mcg/day |
Assists insulin in carbohydrate, lipid and protein metabolism |
abnormal glucosemetabolism |
Malnourished children |
None |
ND |
Fluoride |
Fluoridated water, foods prepared in fluoridated water, seafood |
3-4 mg/day |
Component of mineralized bone, provides structure and microarchitecture, stimulates new bone growth |
Increased risk of dental caries |
Populations with non fluoridated water |
Fluorosismottled teeth, kidney damage |
10 mg/day |
Manganese |
Legumes, nuts, leafy green vegetables |
1.8-2.3 mg/day |
Glucose synthesis, amino-acid catabolism |
Impaired growth, skeletal abnormalities, abnormal glucose metabolism |
None |
Nerve damage |
11 mg/day |
Molybdenum |
Milk, grains, legumes |
45 mcg/day |
Cofactor for a number of enzymes |
Unknown |
None |
Arthritis, joint inflammation |
2 mg/day |