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Supplements of vitamins and minerals have shown to reduce the risk of age-related disease. The following table lists important mineral vitamins needed by our body and their natural sources and benetits.
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| Daily Value | Food Sources | Benefits | Overdose Effects |
| Iron 18 milligram | 1 slice wheat bread: 1 mg | Needed to form hemoglobin. Prevents anemia (fatigue, irritability, pale colored skin). | The most common cause of fatal poisonings in children. Overdoses can cause liver damage, severe nausea and increased infections. |
| Calcium 1000 milligram | 1 cup milk: 300 mg 1 cup cooked spinach: 244 mg 1 oz cheddar cheese: 200 mg | maintain and build teeth and bones. Useful for blood clotting and nerve function. May prevent osteoporosis and colon cancer, lowers high blood pressure. | Overdose may produce urinary tract stones, constipation, mental confusion and abdominal pain. |
| Potassium Estimated Requirement 2000 milligram | 1 medium baked potato: 750 mg 1/8 honeydew melon: 410 mg 1 stalk broccoli: 550 mg | Helps regulate fluid balance. Needed for nerve and muscle function and metabolism. May prevent high blood pressure and stroke. Good for people who have excessive sweating | Rare overdose effects in healthy people. If kidneys are impaired, overdose may cause weakened muscles and tingling in feet and hands. |
| Phosporus 1000 milligram | Available in all foods, especially high in protein foods. | Along with calcium it helps build bones. Required for metabolism, nerve and muscle function. | Overdose may hinder the body's ability to absorb calcium. |
| Magnesium 400 milligram | 1 cup cooked oatmeal: 56 mg 1 cup brown rice: 84 mg 1/4 cup peanuts: 80 mg | Helps build bones. Activates enzymes needed to release energy in body. May help prevent heart disease. May prevent kidney stones. | Overdoses can be life threatening. |
| Selenium No U.S. RDA established. Doctors recommend 70 microgram for men and 55 microgram for women. | 1 cup oatmeal: 20 mcg 1/2 cup baked beans: 6 mcg | It is one anti-oxidant. Works with vitamin E to prevent breakdown of fats and body chemicals. May help prevent cancer, improve the immune system. | Hair and nail loss, nausea, fatigue, Damage to nervous system, irritation. |
| Zinc 15 milligram | 1 cup oatmeal: 1 mg 3 oz simmered oysters: 182 mg 3 oz beef: 3-9 mg | For digestion and metabolism. May help prevent the growth of cells associated with cancer. | Overdose may cause poor immune function, vomiting, nausea and premature labor. |
| Nutrition Topics| food labels| Nutrition Needs| Iron rich foods| Benefits of Wheatgrass| Nutrition daily need| Calories in foods| Vitamins| Vitamins A,D,E Sources| Minerals| Essential Nutrients & Sources|Antioxidants and free radicals| Antioxidants vitamins and supplement| Benefits of Omega-3 fatty acids| Types of fats| Foods high in Antioxidants| Calories in Meats, fish, & other fatty foods| Vegetable Nutrtition| Vegetarian Nutrtition|
Calories in fruits, vegetables, breads, etc.| Nurition of Nuts| Fruit Nurition | Nurition in Lentils, Legumes, Pulses.| Nutrition value of milk | Nutrition of dairy products | Carb Counter & Nutrition values in Fruits & Fruit Juices| Carb Counter for Vegetables| Protein Requirement & Function| High Protein Foods| Calcium rich foods| High Fiber Foods|Soluble Fiber Foods List|High Potassium foods|
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