Minerals – Andreas

Mineral	Top Health Benefits	Richest Food Sources (per serving)	Side Effects / Toxicity Risks
Calcium	Bone and teeth strength Muscle contraction Nerve signaling Blood clotting	Yogurt – 415 mg Milk – 305 mg Cheddar cheese – 307 mg Kale – 180 mg Sardines (with bones) – 325 mg	Excess may cause kidney stones, constipation, impaired iron absorption
Chromium	Blood sugar regulation Insulin sensitivity Fat and protein metabolism	Broccoli – 22 mcg Grape juice – 8 mcg Whole grains – varies Green beans – 2 mcg Meat – varies	High doses may cause kidney/liver damage
Cobalt	Component of vitamin B12 Red blood cell production Enzyme cofactor	Shellfish – varies Organ meats – varies Milk – trace Green leafy vegetables – trace Whole grains – trace	Excess may affect heart and thyroid function
Copper	Iron absorption Connective tissue formation Brain development	Beef liver – 12 mg Oysters – 4.5 mg Cashews – 0.6 mg Sunflower seeds – 0.5 mg Dark chocolate – 0.9 mg	Excess may cause nausea, liver damage
Fluoride	Dental health Bone strength	Fluoridated water – 0.7 mg/L Tea – 0.3–0.5 mg Seafood – varies Spinach – 0.1 mg Grapes – 0.2 mg	Excess may cause fluorosis, brittle bones
Iodine	Thyroid hormone production Metabolism regulation Brain development	Seaweed – 4,500 mcg Cod – 99 mcg Dairy – 85 mcg Eggs – 24 mcg Iodized salt – 76 mcg/¼ tsp	Excess may cause goiter, thyroid dysfunction
Iron	Oxygen transport (hemoglobin) Energy production Immune function	Clams – 23.8 mg Beef liver – 5.2 mg Lentils – 3.3 mg Spinach – 3.6 mg Fortified cereals – varies	Overdose may cause organ damage, nausea, fatal in children
Magnesium	Muscle and nerve function Energy metabolism Bone health	Pumpkin seeds – 168 mg Almonds – 80 mg Spinach – 78 mg Black beans – 60 mg Avocados – 58 mg	Excess may cause diarrhea, irregular heartbeat (esp. with kidney issues)
Manganese	Bone formation Blood clotting Metabolism of carbs and fats	Whole grains – varies Legumes – varies Nuts – varies Leafy greens – varies Pineapple – 1.5 mg	Excess may cause neurological symptoms
Molybdenum	Enzyme activation Detoxification Amino acid metabolism	Legumes – varies Whole grains – varies Nuts – varies Milk – 10 mcg Leafy greens – varies	Excess may increase copper excretion
Phosphorus	Bone and teeth formation Energy production Cell membrane structure	Salmon – 315 mg Chicken – 196 mg Lentils – 180 mg Sunflower seeds – 388 mg Yogurt – 245 mg	Too much may reduce calcium levels, affect bone health
Potassium	Fluid balance Muscle contraction Heart rhythm regulation	White beans – 829 mg Sweet potato – 541 mg Avocado – 485 mg Spinach – 420 mg Banana – 422 mg	Excess may cause heart palpitations, muscle weakness
Phosphorus	Bone and teeth formation Energy production Cell membrane structure	Sunflower seeds – 388 mg Salmon – 315 mg Yogurt – 245 mg Chicken – 196 mg Lentils – 180 mg	Too much may reduce calcium levels, affect bone health
Selenium	Antioxidant protection Thyroid function Immune support	Brazil nuts – 544 mcg Tuna – 92 mcg Chicken – 22 mcg Sunflower seeds – 19 mcg Eggs – 15 mcg	High doses may cause hair loss, fatigue, garlic breath
Sodium	Fluid balance Nerve transmission Muscle contraction	Table salt – 2,300 mg/tsp Processed meats – varies Canned soups – varies Cheese – 400–600 mg Pickles – 800 mg	Excess linked to high blood pressure, heart disease
Zinc	Immune function Wound healing Cell division	Oysters – 74 mg Beef – 7.0 mg Pumpkin seeds – 6.6 mg Cashews – 1.6 mg Chickpeas – 1.3 mg	High doses may impair copper absorption, cause nausea

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