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Deficiency Symptoms
Items/ Vitamins Iodine
Sources Salt, Bread, Milk, Cheese
Magnesium
spinach, broccoli,, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews Apple, peas, milk, Spinach, many other vegetables, almonds
Role Component of thyroid hormones that help regulate growth, development and metabolic rate Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity Formation of cells, bones and teeth, maintains acid-base balance Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission
Phosphorus
Potassium
potatoes, acorn squash, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, milk Whole Grain
Selenium
Antioxidant. Works with vitamin E to protect body from oxidation
Sodium
salt, soy sauce, bread, Soya milk
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions
Zinc
spinach, green peas, green beans, tomato juice, lentils, tofu, plain yogurt, Swiss cheese, ricotta cheese - Milk products made from Soya
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus
Jainism: The Global Impact
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