Nutrient -

Benefits/Deficien Fruit Vegetable Nut/Seed

Estimated Amounts
cy Symptoms Sources Sources Sources
Needed

Calcium eases Most fruits Artichoke Almonds

insomnia and contain Peas Brazil Nuts
helps regulate the some Squash - Pistachios
passage of calcium: summer Peanuts
Adults need 1000 nutrients through Broccoli Walnuts
mg/day. cell walls. Orange Kale Chestnuts
Children need 800 to Without calcium, Blackberrie Lima Beans Macadamias
1300 mg/day. your muscles s Pecans
wouldn’t contract Kiwi Squash - Sunflower
Recommended correctly, your Tomatoes winter Seeds
supplement: Calcium blood wouldn’t Spinach Filberts/Hazelnu
clot and your Lime Carrots ts
nerves wouldn’t Strawberry Avocado Pumpkin Seeds
carry messages. Asparagus Cashews
If you don’t get Lemon Pine
enough calcium Grapes Nuts/Pignolias
from the food you Apples
eat, your body Cantaloupe
automatically
takes the calcium Bananas
needed from your Peach
bones. If your
body continues to
tear down more
bone than it
replaces over a
period of years in
order to get
sufficient calcium,
your bones will
become weak and
break easily.
Deficiency may
result in muscle
spasms and
cramps in the
short term and
osteoporosis.
 Copper is Most fruits Most Most nuts
involved in the contain a vegetables contain a trace
absorption, small have some amount of
storage and amount of copper, but copper.
The estimated safe and metabolism of copper, but Lima Beans
adequate intake for iron and the kiwi fruit have a
copper is 1.5 - 3.0 formation of red has a significant
mg/day. Many survey blood cells. It also significant amount.
studies show that helps supply amount. Artichoke
Americans consume oxygen to the Apples Avocado
about 1.0 mg or less of body. The Bananas Broccoli
copper per day symptoms of a Blackberrie Carrots
copper deficiency s Cauliflower
are similar to iron- Cantaloupe Corn
deficiency Cucumber
anemia. Grapes Green Pepp
Kiwi Fruit er
Lemon Kale
Lime Lima Beans
Orange
Peach Mushrooms
Strawberry Onions
Peas
Tomatoes Potatoes
Spinach
Squash -
Summer
Squash -
Winter
Sweet Potat
o

Iodine helps Fruits Vegetables Nuts grown in

regulate the rate grown in grown in iodine-rich soils
of energy iodine-rich iodine-rich contain iodine.
production and soils soils contain
Adults should get 150 body weight and contain iodine.
mcgs per day. promotes proper iodine.
The children’s growth. It also
recommendation for promotes healthy
iodine is 70 to 150 mcg hair, nails, skin
(that is micrograms). and teeth.
In countries where
iodine is deficient
in the soil, rates of
hypothyroidism,
 goiter and
retarded growth
from iodine
deficiency are
very high.
In developed
countries,
however, because
iodine is added to
table salt, iodine
deficiencies are
rare.

Most at risk of While most Vegetables: Most nuts

iron deficiency fruits have Lima Beans contain a small
are infants, some iron, amount of iron.
adolescent girls probably Peas
Women and teenage girls
and pregnant the best Avocado
need at least 15 mg a day,
women. source of Kale
whereas men can get by
Iron deficiency in iron for Spinach
on 10.
infants can result children is Broccoli
It is important that raisins, Squash -
in impaired
children get about 10 to which are summer
learning ability
12 mg of iron per day, rich in Potatoes
and behavioral
preferably from their iron. Other Sweet
problems. It can
diet. Breastfeeding is the fruits potato
also affect the
best insurance against which have Squash -
immune system
iron deficiency in babies. a good winter
and cause
weakness and amount of Corn
fatigue. iron are: Carrots
Blackberrie Mushrooms
To aid in the s
absorption of iron, Kiwi
eat foods rich in Strawberry
vitamin C at the
same time you eat Tomatoes
the food
containing iron. Bananas
The tannin in non- Grapes
herbal tea can
hinder absorption
of iron.
Take iron
supplements and
your vitamin E at
different times of
 the day, as the
iron supplements
will tend to
neutralize the
vitamin E.
Vegetarians need
to get twice as
much dietary iron
as meat eaters.

Magnesium is Fruits: Vegetables: Nuts:

needed for bone, Kiwi Avocado Brazil Nuts
protein, making Bananas Artichoke Cashews
new cells, Peas Almonds
Adults need 310 to 420 activating B Tomatoes Squash - Pumpkin Seeds
mg/ day. vitamins, relaxing Blackberrie summer Pine
Children need 130 to 240 nerves and s Potatoes Nuts/Pignolias
mg/day. muscles, clotting Strawberry Corn Peanuts
blood, and in Spinach Walnuts
energy Orange Kale Macadamias
production. Broccoli Sunflower
Insulin secretion Squash - Seeds
and function also winter Pecans
requires Sweet Pistachios
magnesium. potato Chestnuts
Magnesium also Filberts/Hazelnu
assists in the ts
absorption of
calcium, vitamin
C and potassium.
Deficiency may
result in fatigue,
nervousness,
insomnia, heart
problems, high
blood pressure,
osteoporosis,
muscle weakness
and cramps.

The functions of Most fruits Most Most nuts

this mineral are contain vegetables contain
not specific since manganese have some manganese, but
other minerals can , but the manganese, the following
2.0-5.0 mg/day for adults perform in its following but these nuts have a
2.0-3.0 mg for children 7 place. Manganese fruits have have a significant
- 10 does function in a significant amount:
1.5-2.0 mg for children 4 enzyme reactions significant amount: Pine
-6 concerning blood amount: Peas Nuts/Pignolias
1.0-1.5 mg for children 1 sugar, Blackberrie Lima Beans Pecans
-3 metabolism, and s Walnuts
0.6-1.0 mg for children 6 thyroid hormone Strawberry Sweet Chestnuts
mo - 1yr function. potato
0.3-0.6 mg for infants 0-6 Deficiency is rare Kale
months in humans. Squash -
summer

In combination Fruits: Vegetables: Nuts:

with calcium, Kiwi Lima Beans Sunflower
phosphorus is Tomatoes Seeds
necessary for the Blackberrie Peas Brazil Nuts
Adults need 700 mg/day. formation of s Artichoke Cashews
Children need 500 to bones and teeth Bananas Avocado Pine
1250 mg/day. and of the nerve Strawberry Corn Nuts/Pignolias
cells. Potatoes Pistachios
Phosphorus is Asparagus Almonds
second to calcium Orange Broccoli Peanuts
in abundance in Peach Kale Walnuts
the body. Lime Mushrooms Chestnuts
Cantaloupe Sweet Pecans
It is very widely potato Macadamias
distributed in both Filberts/Hazelnu
plant and animal ts
foods so it is Pumpkin Seeds
unlikely that
deficiency would
be a problem.

Potassium is Fruits: Vegetables: Nuts:

essential for the Bananas Avocado Chestnuts
body’s growth Tomatoes Lima Beans Sunflower
and maintenance. Seeds
Estimated Minimum It is necessary to Blackberrie Potatoes Pistachios
Requirements 2000 keep a normal s Peas Pumpkin Seeds
mg/day for adults and water balance Strawberry Artichoke Almonds
adolescents. between the cells Squash - Brazil Nuts
and body fluids. Orange summer Peanuts
Potassium plays Cantaloupe Kale Cashews
an essential role in Sweet Pine
proper heart Peach potato Nuts/Pignolias
function. Grapes Broccoli Walnuts
 Deficiency may Apples Corn Pecans
cause muscular Lemon Squash - Macadamias
cramps, twitching Lime winter Filberts/Hazelnu
and weakness, Carrots ts
irregular Spinach
heartbeat, Asparagus
insomnia, kidney Green Pepp
and lung failure. er
Mushrooms
Onions
Cauliflower
Cucumber

Selenium is a part Fruits: Vegetables: Most nuts

of several Bananas Lima Beans contain
enzymes Kiwi selenium, but
necessary for the Strawberry Peas the following
Men need 70 mcgs/day. body to properly Mushrooms nuts have a
Women need 55 function. Blackberrie Kale significant
mcgs/day. Generally, s Corn amount:
selenium Tomatoes Sweet Brazil Nuts
functions as an Orange potato Sunflower
antioxidant that Peach Potatoes Seeds
works in Apples Squash - Cashews
conjunction with winter Pistachios
vitamin E. Grapes Onions Peanuts
Selenium Squash - Walnuts
deficiency is rare summer Almonds
in humans. Spinach Chestnuts
Pecans

Sodium is Sodium Sodium Nuts:

required by the occurs occurs Peanuts
body to regulate naturally in naturally in Pumpkin Seeds
blood pressure almost all almost all Cashews
500 mg/day for adults and blood volume. fresh, fresh, whole Pistachios
120 mg for infants It helps regulate whole vegetables Chestnuts
Daily Value the fluid balance fruits. Macadamias
recommendation - no in your body. Almonds
more than 2,400 to 3,000 Sodium also helps
mg/day in the proper
functioning of
muscles and
nerves.
Many people get
far more sodium
 than they need,
which tends to
cause health
problems.
Different body
types need
different amounts
of sodium.

This metal is Most fruits Most Most nuts have

important in a contain a vegetables some zinc, but
number of key small have some these have a
activities, ranging amount of zinc, but significant
Men need 15 mgs/day. from protein and zinc, but these have a amount:
Women should get 12 carbohydrate the significant Pumpkin Seeds
mg/day. metabolism to the following amount: Pine
Children need 10 to 15 immune system, have a Peas Nuts/Pignolias
mg/day. wound healing, significant Lima Beans Cashews
growth and vision. amount: Sunflower
Vegetarians need about Blackberrie Squash - Seeds
50 percent more zinc in Severe deficiency
can contribute to s summer Pecans
their diet than meat Kiwi Potatoes Brazil Nuts
eaters. stunted growth.
Deficiency can Corn Almonds
sometimes be Sweet Walnuts
seen in white potato
spots on the
fingernails.