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MANGANESE

Major dietary sources of Manganese include whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder.

Beneficial Properties

An antioxidant nutrient

Important in the blood breakdown of amino acids

Necessary for the metabolism of Vitamin B-1 and Vitamin E

Activates various enzymes which are important for proper digestion

A catalyst in the breakdown of fats and cholesterol

Helps nourish the nerves and brain

Necessary for normal skeletal development

Maintains sex hormone production

Vital to reproduction

Necessary in energy metabolism

Aids in blood, cartilage and bone formation

Deficiency Indicators

May result in paralysis

Convulsions

Dizziness

Ataxia

Loss of hearing

Digestive problems

Blindness and deafness in infants.

Possibly nausea and vomiting

Excessive Intake and Toxicity Symptoms:

No evidence of toxicity has been noted from dietary intake

Excess may interfere with iron absorption

RDA

Adults 2.0-5.0 mg

SOURCES OF MANGANESE


MOLYBDENUM

Major dietary sources of Molybdenum include milk, whole grains, liver, legumes (dried beans) and dark green leafy vegetables.

Beneficial Properties

Activates certain enzymes in the body

Necessary in energy metabolism

Aids in blood, cartilage and bone formation

Deficiency Indicators

Deficiency is rare

Irritability

Amino acid intolerance

Excessive Intake and Toxicity Symptoms:

May interfere with copper absorption

Gout like symptoms

RDA

Adults 75-250 mg

SOURCES OF MOLYBDENUM


SELENIUM

An anti-oxidant with activity as a free radical scavenger. Populations with high blood selenium levels are found to have lower death rates due to cancer. Cancer patients have low selenium blood levels. Selenium works in harmony with vitamin E. Selenium toxicity can occur. Major dietary sources of Selenium include fish, shellfish, red meat, grains (depending on soil content), eggs, garlic and liver.

Beneficial Properties

Major antioxidant nutrient

Protects cell membranes

Prevents free radical generation

May decreasing the risk of disease of the heart and blood vessels.

Preserves tissue elasticity

Slows down the aging and hardening of tissues through oxidation

Helps in the treatment and prevention of dandruff

Prevents oxidation of unsaturated fatty acids

Helps with proper function of the heart

Needed for proper immune function

Deficiency Indicators

May result in premature aging

Heart disease

Dandruff

Loose skin.

Muscular discomfort and weakness

Excessive Intake and Toxicity Symptoms:

Nausea, abdominal pain and diarrhea

Peripheral neuropathy, fatigue and irritability

RDA

Adults 55-70 mcg

SOURCES OF SELENIUM


SOURCES OF MANGANESE

Foods with higher contents listed first

Food	Amount	Milligrams
Brown rice	1 cup	6.93
Wheat germ	1/4 cup	3.83
Spinach, cooked	1 cup	1.68
Oatmeal, cooked	1 cup	.95
Black beans	1 cup	.76
Almonds	1/4 cup	.65
Kale, cooked	1 cup	.54
Brewed tea	1 cup	.52
Strawberries	1 cup	.43
Liver, beef	3 ounces	.36


SOURCES OF MOLYBDENUM

Foods with higher contents listed first

Food	Amount	Micrograms
Spinach, cooked	1 cup	46
Strawberries	1 cup	20
Milk, whole	1 cup	17
Beef, sirloin, cooked	3 ounces	6
Halibut	3 ounces	3


SOURCES OF SELENIUM

Food	Amount	Micrograms
Halibut	3 ounces	51
Liver, beef	3 ounces	48
Sardines, canned	3 ounces	29
Shrimp	3 ounces	27
Chicken breast	3 ounces	23
Oatmeal, cooked	1 cup	20
Crab, cooked	3 ounces	19
Egg, hard boiled	1	12
Wheat bread	1 slice	11
Kidney beans	1 cup	9


SOURCES OF ZINC

Food	Amount	Milligrams
Pacific oysters, steamed/boiled	3 ounces	28.2
Liver, beef	3 ounces	5.1
Wheat germ	1/4 cup	4.7
Tenderloin, beef	3 ounces	4.5
Ground beef, lean	3 ounces	4.4
Raisin bran cereal	3/4 cup	3.8
Special K cereal	1 1/3 cup	3.7
Crab, cooked	3 ounces	3.6
Garbanzo beans	1 cup	2.5
Pumpkin seeds	1 ounce	2.1
Kidney beans	1 cup	1.5
Almonds	1 ounce	1.4
Collard greens, cooked	1 cup	1.2


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

IODINE

FLUORIDE (FLUORINE)

MANGANESE

MOLYBDENUM

SELENIUM

ZINC


ZINC

Zinc is a trace mineral. Major dietary sources of Zinc include meat, liver, shell fish, milk, whole grains and wheat germ.

Beneficial Properties

An antioxidant nutrient

Necessary for protein synthesis; wound healing

Vital for the development of the reproductive organs

Assists prostate functions and male hormone activity

Governs the contractility of muscles

Important for blood stability

Maintains the body's alkaline balance

Helps in normal tissue function

Aids in the digestion and metabolism of phosphorus.

Important for the activity of enzymes

Necessary for cell division, growth

Necessary for proper functioning of the immune system

Plays a role in taste and smell acuity

Important in carbohydrate metabolism and replication of DNA

Deficiency Indicators

May result in delayed sexual maturity

Prolonged healing of wounds

White spots on finger nails

Retarded growth

Stretch marks

Fatigue

Decreased alertness

Susceptibility to infections.

Loss of appetite (related to impaired taste acuity)

Skin changes

Immunological abnormalities

Hypogonadism and dwarfism

Developmental disorders in infants

Excessive Intake and Toxicity Symptoms:

Vomiting and intestinal irritation

May impair copper status

Impairment of immune response

RDA

Adults 12-15 mg

SOURCES OF ZINC