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Revision as of 00:24, 3 April 2021
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''Effect of deficiency:'' Insufficient silicon in the body may result in baldness or the graying of hair. Skin irritations and rashes may develop easily. Hearing and vision may also be affected, and the teeth may decay.
''Effect of deficiency:'' Insufficient silicon in the body may result in baldness or the graying of hair. Skin irritations and rashes may develop easily. Hearing and vision may also be affected, and the teeth may decay.
''Recommended Allowances:'' No official daily allowance has been determined for sil- icon.
''Recommended Allowances:'' No official daily allowance has been determined for silicon.
''Food Sources:'' Silicon is often concentrated in the skins and outer layers of vegeta- bles and fruits. The following are good sources of silicon:
''Food Sources:'' Silicon is often concentrated in the skins and outer layers of vegeta- bles and fruits. The following are good sources of silicon:
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{| class="wikitable"
{| class="wikitable"
|Lettuce Beets
|Lettuce
|Beets
|-
|-
|Strawberries Carrots
|Strawberries
|Carrots
|-
|-
|Cucumbers Tomatoes
|Cucumbers
|Tomatoes
|-
|-
|Sunflower seeds Cabbage
|Sunflower seeds
|Cabbage
|-
|-
|Celery Watermelon
|Celery
|Watermelon
|-
|-
|Cherries Apples
|Cherries
|Apples
|-
|-
|Apricots Bananas
|Apricots
|Bananas
|-
|-
|Figs Grapes
|Figs
|Grapes
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|-
|Pears
|Pears
|
|}
|}
Use in the Body: Copper is found in the liver, gallbladder, lungs and heart. It is es- sential primarily for the absorption and metabolism of iron.
==== Copper ====
''Use in the Body:'' Copper is found in the liver, gallbladder, lungs and heart. It is es- sential primarily for the absorption and metabolism of iron.
Effect of deficiency: A deficiency in copper results in the same effects as an iron de- ficiency, such as retarded hemoglobin production, general debility, limited growth, etc.
''Effect of deficiency:'' A deficiency in copper results in the same effects as an iron de- ficiency, such as retarded hemoglobin production, general debility, limited growth, etc.
Recommended Allowances: No official recommendations are made for copper al- lowances. Some sources have estimated about 2 milligrams per day. Very few cases of copper depletion have been observed in humans.
''Recommended Allowances:'' No official recommendations are made for copper al- lowances. Some sources have estimated about 2 milligrams per day. Very few cases of copper depletion have been observed in humans.
Food Sources: All of the following foods contain a significant amount of copper:
''Food Sources:'' All of the following foods contain a significant amount of copper:
{| class="wikitable"
{| class="wikitable"
|Nuts Sunflower seeds
|Nuts
|Sunflower seeds
|-
|-
|Raisins Sesame seeds
|Raisins
|Sesame seeds
|-
|-
|Leafy vegetables
|Leafy vegetables
|
|}
|}
==== Iodine ====
''Use in the Body:'' Iodine is found mainly in the thyroid gland. It is essential for the formation of an organic iodine compound called thyroxine which regulates some of the metabolic functions. Iodine is required in the oxidation of fats and proteins and for cir- culatory functioning.
Recommended Allowances: Daily iodine needs are very small. The following are the Daily Dietary Allowances (revised 1974):
''Effect of deficiency:'' An iodine deficiency is partially responsible for goiter (the en- largement of the thyroid gland) and cretinism (a subnormal metabolism). A lack of io- dine also leads to sensitivity to toxic accumulations, low physical and mental activity and a susceptibility to nervous disorders.
''Recommended Allowances:'' Daily iodine needs are very small. The following are the Daily Dietary Allowances (revised 1974):
{| class="wikitable"
{| class="wikitable"
|Infants (0-5months) .035 milligrams
|Infants (0-5months)
|.035 milligrams
|-
|-
|Infants (5-12 months) .045 milligrams
|Infants (5-12 months)
|.045 milligrams
|-
|-
|Children (1-3 years) .060 milligrams
|Children (1-3 years)
|.060 milligrams
|-
|-
|Children (4-6 years) .080 milligrams
|Children (4-6 years)
|.080 milligrams
|-
|-
|Children (7-10 years) .110 milligrams
|Children (7-10 years)
|.110 milligrams
|-
|-
|Males (11-14 years) .130 milligrams
|Males (11-14 years)
|.130 milligrams
|-
|-
|Males (15-18 years) .150 milligrams
|Males (15-18 years)
|.150 milligrams
|-
|-
|Males (19-22 years) .140 milligrams
|Males (19-22 years)
|.140 milligrams
|-
|-
|Males (23-50 years) .130 milligrams
|Males (23-50 years)
|.130 milligrams
|-
|-
|Males (51 over) .110 milligrams
|Males (51 over)
|.110 milligrams
|-
|-
|Females (11-18 years) .115 milligrams
|Females (11-18 years)
|.115 milligrams
|-
|-
|Females (19-50 years) .100 milligrams
|Females (19-50 years)
|.100 milligrams
|-
|-
|Pregnant & nursing mothers .125-.150 milligrams
|Pregnant & nursing mothers
|.125-.150 milligrams
|}
|}
Food Sources: Iodine is found in high amounts in all sea vegetation. The following are also good sources of iodine:
''Food Sources:'' Iodine is found in high amounts in all sea vegetation. The following are also good sources of iodine:
{| class="wikitable"
{| class="wikitable"
|Swiss chard Kale
|Swiss chard
|Kale
|-
|-
|Turnip greens Strawberries
|Turnip greens
|Strawberries
|-
|-
|Squash Peaches
|Squash
|Peaches
|-
|-
|Mustard greens Lettuce
|Mustard greens
|Lettuce
|-
|-
|Watermelon Bananas
|Watermelon
|Bananas
|-
|-
|Cucumbers Carrots
|Cucumbers
|Carrots
|-
|-
|Spinach Tomatoes
|Spinach
|Tomatoes
|-
|-
|Pineapples Grapes
|Pineapples
|Grapes
|}
|}
Use in the Body: Zinc is found in the brain, genital organs, thyroid, liver and kidneys. It is needed in the healing of wounds and in the transfer of carbon dioxide from the tissue to the lungs. Zinc is also required in the manufacture of insulin and in the regulation of blood sugar.
==== Zinc ====
''Use in the Body:'' Zinc is found in the brain, genital organs, thyroid, liver and kidneys. It is needed in the healing of wounds and in the transfer of carbon dioxide from the tissue to the lungs. Zinc is also required in the manufacture of insulin and in the regulation of blood sugar.
Effect of deficiency: A lack of zinc may result in mental depression, prostrate trou- bles and absence of taste. A zinc deficiency may also result in defective intestinal ab- sorption and restricted growth.
''Effect of deficiency:'' A lack of zinc may result in mental depression, prostrate trou- bles and absence of taste. A zinc deficiency may also result in defective intestinal ab- sorption and restricted growth.
Recommended Allowances: The allowances for zinc as recommended by the Nation- al Academy of Sciences in 1974 are:
''Recommended Allowances:'' The allowances for zinc as recommended by the Nation- al Academy of Sciences in 1974 are:
{| class="wikitable"
{| class="wikitable"
|Infants (0-5 months) 3 milligrams
|Infants (0-5 months)
|3 milligrams
|-
|-
|Infants (5-12 months) 5 milligrams
|Infants (5-12 months)
|5 milligrams
|-
|-
|Children (1-10 years) 10 milligrams
|Children (1-10 years)
|10 milligrams
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|-
|Adults 15 milligrams
|Adults
|15 milligrams
|-
|-
|Pregnant and Nursing Mothers 20-25 milligrams
|Pregnant and Nursing Mothers
|20-25 milligrams
|}
|}
Food Sources: Zinc is found in the following foods:
''Food Sources:'' Zinc is found in the following foods:
{| class="wikitable"
{| class="wikitable"
|All seeds and nuts, especially pumpkin seeds
|All seeds and nuts, especially pumpkin seeds
|Most green and yellow vegetables
|Most green and yellow vegetables
|}
|}
==== Other Minerals ====
The functions and daily allowances of the other minerals in the body have not yet been fully understood. All are important to the health of the human organism, however, and should not be disregarded.
The functions and daily allowances of the other minerals in the body have not yet been fully understood. All are important to the health of the human organism, however, and should not be disregarded.