Copper

Copper

Copper is a mineral, needed by the body in trace amount and an essential ingredient of proteins and enzymes.
Action
It helps in the;

• storage of iron
• formation of hemoglobin in red blood cells
• production of enzymes
• prevention of anemia

Deficiency
The deficiency of copper leads to fatigue, dizziness and skin sores.
Side effects
Over doze may lead to nausea, vomiting, muscle cramps and anemia.
Recommended Dietary Allowances
Infants- 0.7 mg
Children-1-1.5mg
Adults- 2-3 mg
During pregnancy and lactation period, the women should go for mega doses of copper intake but, intake of copper through daily diet can be considered.
Sources
Nuts, Cashews, Honey, Oysters, Salmon, Mushrooms and Oats

Cobalt

Cobalt
Cobalt is one of the mineral, needs in small amount and is stored in the liver. It is richly available in a well balanced diet.
Action
It is similar to Vitamin B12 and essential for the production of blood cells.
Deficiency
Deficiency of cobalt may lead to pernicious anemia
Side effects
Over doze may lead to thyroid enlargement in infants and adults.
Sources
The richest sources are meat, oysters, cabbage, lettuce, spinach but strict vegetarians are at greater risk of cobalt deficiency than others.

Chromium

Chromium

Chromium is one of minerals, needs it only less amount for the body.
Action
It helps to:
-convert blood glucose into energy
-increase the efficiency of insulin
-Improves the tolerance to glucose in diabetic patients
Side effects
Over doze of chromium poses no danger.
Recommended Dietary Allowances
Infant-1-40mcg
Children-50-100mcg
Adult-50-200mcg
Sources
Meat includes beef, chicken, liver, fish, oyster, cheese, egg, fresh fruit, potato and whole grain products.

Choline

Choline

Choline plays an important role in the nervous system. It is a component of lecithin and part of the Vitamin B complex.
Action
It helps to;
-produce acetyl choline, a substance essential for transmission of signals in the nervous system
-transport fat into the body cells
-maintain health of the liver and kidneys
The deficiency of choline leads to internal bleeding, high blood pressure, heart diseases and degeneration of the liver. 

Side effects
Over doze may cause dizziness, nausea and vomiting
Recommended Dietary Allowances
A typical diet provides 500-900mg daily, but do not exceed more than 1gm per day.
Sources
Cabbage, cauliflower, green beans, lentils, soybeans, egg, rice and liver are the major sources of choline.

Chloride

Chloride

Chloride is a component of hydrochloric acid. This mineral commonly found in salt products. Chloride helps to maintain acid balance in the body’s cells and fluids.
Side effects
Deficiency of chloride leads to weakness or confusion. At the extreme, it may lead to coma.
Recommended Dietary Allowances
Infants-0.7gms
Children- 2.1gms
Adult- 2.5-3.0gms
Sources
Main source is table salt.

Calcium

Calcium

calcium and Phosphorous are the most abundant minerals in body, work together to keep our bones and teeth healthy. It is available as natural and synthetic supplements, found in mainly dairy products.
Action
-enhances bone and teeth strength
-facilitates the transmission of nerve impulses
-promotes blood coagulation
-enables muscle to relax and contract e.g. heart
-essential for growth and development of children
-saves off the brittle bone diseases osteoporosis, when used in combination with estrogen
-prevents muscle spasm, muscle cramps and tetanus
Recommended Dietary Allowances
Infants-400 mg
Children- 800 mg
Adults -1200 mg
Pregnancy- 1600 mg
Lactating women- 1600 mg
Post menopausal women- 1500 mg
Side effects
Doses above 200 mgs per day can lead to serious problems such as loss of appetite, constipation, fatigue, depression, nausea, vomiting, high blood pressure, slow or irregular heart beat and kidney stones. Remember that smoking, alcohol, tea or coffee decreases the absorption of calcium.
Sources
Calcium found in dairy products, salmon, sardines, greens, almonds, soy beans, yogurt, milk and cheese.