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CHROMIUM

Chromium is a trace mineral. Major dietary sources of Chromium include liver, meat, cheese, poultry, whole grains, wheat germ, potatoes, mushrooms and Brewer's yeast. Chromium is measured in micrograms (mcg).

Beneficial Properties

Works with insulin in the metabolism of sugar

Stabilizes blood sugar levels

Cleans the arteries by reducing cholesterol and triglyceride levels

Helps transport amino acids to where the body needs them

Helps control the appetite

Important in the metabolism of carbohydrates and fats

Helps to regulate the amount of glucose in the blood

Deficiency Indicators

May result in glucose intolerance in diabetics

Atherosclerosis

Heart disease

Depressed growth

Obesity

Tiredness.

Excessive Intake and Toxicity Symptoms:

No evidence of toxicity has been noted from oral intake

SOURCES OF CHROMIUM


COPPER

Copper is a trace mineral. Major dietary sources of Copper include shellfish, legumes (dried beans), nuts, organ meats, whole grains, and potatoes.

Beneficial Properties

Necessary for the absorption and utilization of Iron

Helps oxidize Vitamin C

Works with Vitamin C to form Elastin, a chief component of muscle fibers

Aids in the formation of red blood cells

Helps proper bone formation and maintenance.

Helps keep bones, blood vessels, nerves and the immune system healthy

Aids in the function of many enzymes

Deficiency Indicators

May result in general weakness

Impaired respiration

Skin sores

Anemia

Loss of color in the skin and hair

Damage to the brain and spinal cord

Excessive Intake and Toxicity Symptoms:

Toxicity from dietary sources is rare

RDA

Estimated safe for adults 1.5-3.0 mcg

SOURCES OF COPPER


FLUORIDE (FLUORINE)

Major dietary sources of Fluoride include fluoridated water and foods grown or cooked in fluoridated water, canned fish (with bones) and teas.

Beneficial Properties

Helps in the formation of bones and teeth

May help prevent osteoporosis

Deficiency Indicators

Indicators of possible deficiency in your diet:

Increases dental caries (cavities)

Excessive Intake and Toxicity Symptoms:

Detrimental effects on

bone health

kidney function

muscle function

nerve function

RDA

Estimated safe for adults 1.5-4.0 mcg

SOURCES OF FLUORIDE


IODINE

Major dietary sources of Iodine include iodized salt, seafood and crops grown in iodine rich soil. Iodine is measured in micrograms (mcg).

Beneficial Properties

Aids in the development and functioning of the thyroid gland

Regulates the body's production of energy

Helps burn excess fat by stimulating the rate of metabolism

Helps with the regulation of thyroid hormones

Needed for normal growth and development

Deficiency Indicators

May result in an enlarged thyroid gland

Slow mental reaction

Dry skin and hair

Weight gain

Loss of physical and mental vigor.

Goiter

Cretinism, resulting in dwarfism and mental retardation

Excessive Intake and Toxicity Symptoms:

Possible thyroid enlargement

RDA

Adults 150 mcg

SOURCES OF IODINE


SOURCES OF CHROMIUM

Foods with higher contents listed first

Food	Amount	Micrograms (mcg)
Cheese, American	1 ounce	48
Peanut butter	1 tablespoon	41
Spinach, cooked	1 cup	36
Chicken breast	3 ounces	22
Mushrooms	1 cup	20
Wheat bread	1 slice	16
Apple	1 medium	15


SOURCES OF COPPER

Foods with higher contents listed first

Food	Amount	Milligrams
Liver, beef	3 ounces	2.4
Oysters	3 ounces	2.3
Crab, canned	3 ounces	1.1
Kidney beans	1 cup	.56
Brown rice	1 cup	.51
Potato, baked	1 medium	.47
Pinto beans	1 cup	.44
Black beans	1 cup	.36
Spinach, cooked	1 cup	.31
Almonds	1/4 cup	.27
Shrimp	3 ounces	.26
Wheat germ	1/4 cup	.23


SOURCES OF FLUORIDE

Foods with higher contents listed first

Food	Amount	Milligrams
Brewed tea	1 cup	7.6
Kale, cooked	1 cup	.205
Spinach, cooked	1 cup	.180
Apple	1 medium	.093
Milk, skim	1 cup	.074


SOURCES OF IODINE

Foods with higher contents listed first

Food	Amount	Micrograms (mcg)
Milk, whole	1 cup	88
Shrimp	3 ounces	31
Egg, boiled hard	1	24
Cheese, American	1 ounce	16
Cheese, cheddar	1 ounce	14


Trace Minerals

Minerals that occur in small amounts or traces. Play a major role in health. Even minute portions can powerfully affect health. They are essential in the assimilation and utilization of vitamins and other nutrients. They aid in digestion and provide the catalyst for many hormones, enzymes and essential body functions and reactions. they also aid in replacing electrolytes lost through heavy perspiration or extended diarrhea and protects against toxic reaction and heavy metal poisoning.

CHROMIUM

COPPER

FLUORIDE (FLUORINE)

IODINE

MANGANESE

MOLYBDENUM

SELENIUM

ZINC