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Minerals (Iron (Function (Cofactor for enzymes, Immune function, Essential…
Minerals
Iron
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Deficiency
Symptoms: fatigue, impaired growth, pallor, breathlessness with exertion, decreased work performance, deficits in immune function
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Toxicity
Causes: accidental iron overdose, long term intake of iron supplement
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Sodium
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Deficiency
Causes: diarrhoea, excessive perspiration, persistent vomitting
Symptoms: thirst, muscle cramps, nausea, vomitting, dizziness
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Chloride
Functions
Together with Sodium, Potassium & other electrolytes, maintains normal fluid & electrolyte balance
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Food source: abundant, especially in processed food
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Deficiency
Causes: heavy sweating, chronic diarrhoea, vomitting
Potassium
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Food Source
Meats, milk, fruits & vegetables, grains, legumes
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Calcium
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Food sources: milk, Ikan bilis, sardine, tofu, lentils
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Phosphorus
Functions
Component of enzymes, DNA, RNA, phospholipids in cell membrane, and bone, teeth
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Essential component of ATP (Adenosine Tri Phosphate), universal energy source of all cells
Food sources: milk, liver, salmon, cottage cheese, navy beans
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Magnesium
Functions
Essential for mineralisation of bones, teeth
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Food sources: avocado, soy milk, beancurd, oyster
Deficiency
Developed by alcoholics, diuretic users, those with chronic protein deficiency
Iodine
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Food sources: saltwater fish, seafood, seaweed, liver, dairy products, grain products
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Fluoride
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Food sources: tea, seaweed, seafood, fluoridated drinking water
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Zinc
Functions
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Protein metabolism, wound healing and growth
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Food sources: protein-rich foods, plant sources
Deficiency
Symptoms: growth retardation, poor sexual development, acne-like rash, diarrhoea, hair loss, lack of appetite, reduced sense of taste and smell
Selenium
Deficiency: predisposes people to viral infections, and causes faster progression of viral disease
Toxicity
Causes: soil with high content, accidental overdose, overuse of supplement
Symptoms: "garlic body odour", irritability, hair loss, skin lesions