Iodine

Seafood, water, and plant life in nongoiterous region, sodium iodine in iodized salt

Assists in normal functioning of the thyroid gland

Sodium

Table salt, seafood, animal products and foods processed with sodium

Regulates osmotic pressure, pH balance and heartbeat

Potassium

Avocados, bananas, oranges, potatoes, tomatoes, nuts, meat, coffee, tea, milk, and molasses

Regulates osmotic pressure and pH balance (a constituent of all cells)

Magnesium

Nuts, whole grain cereals, legumes, and vegetables

Assists in maintaining mineral balance

Calcium

Milk, yogurt, cheese, some green vegetables, molasses, sardines, and salmon

Assists in blood coagulation. Regulates the heartbeat, aids in regulating mineral metabolism and muscle and nerve response (a constituent of bones and teeth)

Phosphorus

Milk, yogurt, poultry, fish, meats, cheese, nuts, cereals, and legumes

Aids in metabolizing organic foodstuffs and maintains pH balance (a constituent of bones and teeth)

Iron

Liver, egg yolks, meat, oysters, legumes, whole or fortified grains, dark green vegetables, and dried fruit

Helps carry oxygen throughout the body (a constituent of hemoglobin, blood, and tissue)

Chlorine

Table salt, seafoods, and animal products

Regulates osmotic pressure (a constituent of gastric acid)

Sulphur

Protein foods

Promotes hair and nail formation and growth (a constituent of all body tissue)

Copper

Liver, kidney, nuts, dried legumes, some shellfish, and raisins

Aids in the use of iron in hemoglobin synthesis

Zinc

Meat, liver, eggs, seafood (especially oysters), milk, and whole grain products

Regulates growth, taste acuity, and appetite (a constituent of enzymes)

Bureau of Medicine and Surgery
Department of the Navy
2300 E Street NW
Washington, D.C
20372-5300

Operational Medicine
 Health Care in Military Settings
CAPT Michael John Hughey, MC, USNR
NAVMED P-5139
  January 1, 2001