Minerals

• milk, cheese and other dairy foods
• green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
• soya drinks with added calcium
• bread and anything made with fortified flour
• fish where you eat the bones – such as sardines and pilchards

Function
Supports Insulin function, protein, carbohydrate & fat metabolism

Benefits
Some studies show that Chromium supplements may be helpful for people with Type-2 Diabetes & Insulin resistance. Chromium might lower Glucose levels & improve Insulin sensitivity

Deficiency- Get Tested!
Chromium deficiency is described as the consequence of an insufficient dietary intake.

Natural Sources- Explore Further!
Broccoli, Fruits, Juices, Meat, Spices, Turkey, Whole grains

Daily Dose- Know Yours
Around 25 micrograms of chromium a day should be enough for adults. 
You should be able to get all the chromium you need by eating a varied and balanced diet.

Overdose Effects- Know your Daily Limit
There's not enough evidence to know what the effects might be of taking high doses of chromium each day.
Excessive Chromium supplements can lead to stomach problems & low blood sugar, and may result in damage to the liver, kidneys & nerves

What does literature show ?
You should be able to get all the chromium you need by eating a varied and balanced diet.
If you take chromium supplements, do not take too much as this might be harmful.
Having 10mg or less a day of chromium from food and supplements is unlikely to cause any harm.

• produce red and white blood cells
• trigger the release of iron to form haemoglobin, the substance that carries oxygen around the body
• it's also thought to be important for infant growth, brain development, the immune system and strong bones.

Here's the information about fluoride:

Function: 
Fluoride plays a crucial role in dental health by strengthening tooth enamel, making it more resistant to acid attacks from bacteria that can cause tooth decay (cavities). 
It helps to remineralize enamel and prevent the demineralization process, thus reducing the risk of cavities.

Benefits:
Dental Health: Fluoride helps prevent tooth decay and cavities by strengthening tooth enamel.
Overall Health: Some studies suggest that fluoride may have systemic benefits for bone health, although more research is needed to confirm these effects.

Deficiency- Get Tested!
Fluoride deficiency can lead to an increased risk of tooth decay and cavities, as the enamel becomes more susceptible to acid erosion.

Natural Sources- Explore Further!
Fluoride is naturally present in varying amounts in water sources, soil, air, and certain foods and beverages.
 It can also be added to drinking water and dental products like toothpaste and mouthwash.

Dose- Know Yours
The optimal fluoride intake varies depending on factors such as age, dental health, and the fluoride content of the water supply. 
In areas with fluoridated water, the recommended level is typically around 0.7 milligrams per liter (mg/L) or parts per million (ppm). 
The recommended fluoride intake from all sources for adults is generally between 1.5 and 4 milligrams per day.

Overdose- Know your Daily Limit 
Excessive fluoride intake, known as fluorosis, can lead to dental fluorosis, a condition characterized by white spots or streaks on the teeth. In severe cases, it can cause enamel pitting and discoloration. 
Fluorosis is more common in areas with high levels of naturally occurring fluoride in the water supply or from excessive use of fluoride-containing dental products.

Recommendations:
Optimal Fluoride Intake: Ensure that you and your family receive the recommended level of fluoride for dental health, either through fluoridated water, dental products, or professional fluoride treatments.
Monitor Fluoride Intake: Be mindful of the fluoride content in drinking water and dental products, especially for children who may be more susceptible to fluorosis.Regular 
Dental Care: Maintain good oral hygiene practices, including brushing with fluoride toothpaste, flossing, and regular dental check-ups.Consult a Dentist: If you have concerns about fluoride intake or dental health, consult a dentist or healthcare professional for personalized recommendations.
Public Health Measures: Support community water fluoridation programs where appropriate to help improve dental health at the population level.

• cows' milk and dairy products
• eggs
• sea fish
• shellfish

• liver (but avoid this during pregnancy)
• red meat
• beans, such as red kidney beans, edamame beans and chickpeas
• nuts
• dried fruit – such as dried apricots
• fortified breakfast cereals
• soy bean flour

• 8.7mg a day for men aged 19 and over
• 14.8mg a day for women aged 19 to 49
• 8.7mg a day for women aged 50 and over

• constipation
• feeling sick
• being sick
• stomach pain

Function

Manganese helps make and activate some of the enzymes in the body. Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food.

Supports the body functions for carbohydrate, protein, cholesterol metabolism, cartilage / bone formation & wound healing.

Benefits

Manganese is a trace mineral. It is vital for the human body but only needed it in very small amounts. Manganese contributes to many bodily functions, including metabolism of Amino acids, managing Cholesterol, Glucose, and Carbohydrates. It also plays a role in bone formation, blood coagulation &reducing inflammation.

Deficiency- Get Tested

Manganese deficiency in humans results in a number of medical problems. Manganese is a vital element of nutrition in very small quantities.

Natural Sources- Explore Further!

Beans, nuts, pineapple, spinach, sweet potato, whole grains

Daily Dose- Know Yours

You should be able to get all the manganese you need from your daily diet.

Overdose Effects- Know your Daily Limit 

Manganese toxicity can result in a permanent neurological disorder known as Manganism with symptoms that include tremors, difficulty walking & facial muscle spasms.

Taking high doses of manganese for long periods of time might cause muscle pain, nerve damage and other symptoms, such as fatigue and depression.

What does literature show ?

You should be able to get all the manganese you need by eating a varied and balanced diet.

If you take manganese supplements, do not take too much as this could be harmful.

For most people, taking 4mg or less of manganese supplements a day is unlikely to cause any harm.

For older people, who may be more sensitive to manganese, taking 0.5mg or less of manganese supplements a day is unlikely to cause any harm.

Function
Supports in production of enzymes
Molybdenum helps make and activate some of the proteins involved in chemical reactions (enzymes) that help with repairing and making genetic material.

Benefits
It is used to process proteins & genetic material. Molybdenum also helps break down drugs and toxic substances that enter the body

Deficiency- Get Tested!
Molybdenum deficiency may cause intellectual disability, seizures, Opisthotonus & lens dislocation

Natural Sources- Explore Further!
Molybdenum is found in a wide variety of foods. Foods that grow above ground tend to be higher in molybdenum than foods that grow below the ground, such as potatoes or carrots.
Particularly Beans, peas, nuts, whole grains

Daily Dose- Know Yours
45 mcg. You should be able to get all the molybdenum you need from your daily diet.

Overdose Effects- Know your Daily Limit
Too much molybdenum can cause a gout- like syndrome
There's some evidence to suggest taking molybdenum supplements might cause joint  pain.

What does literature show ?
You should be able to get all the molybdenum you need by eating a varied and balanced diet. The molybdenum we get from food is not likely to be harmful.

Function
Supports in defining many functions such as acid-base balance, bone formation, energy production / storage & hormone activation

Benefits 
Body uses phosphorus to keep the bones strong & healthy. It also helps remove waste & repair damaged tissues

Deficiency- Get Tested!
Symptoms of Phosphorus deficiency include loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. In children this could result in decreased growth & poor bone/tooth development

Natural Sources- Explore Further!
Phosphorus is found in many foods.
Good sources include: Beans, peas, dairy products, meat, nuts, seeds, poultry, seafood, whole grain

Daily Dose- Know Yours
Adults need 550mg of phosphorus a day.
You should be able to get all the phosphorus you need from your daily diet.

Overdose Effects- Know your Daily Limit 
Too much phosphate can be toxic. An excess can cause Diarrhea, hardening of organs and soft tissue, and affect body's ability to effectively use other minerals, such as Iron, Calcium, Magnesium & Zinc. 
Example: Taking high doses for a long time can reduce the amount of calcium in the body, which means bones are more likely to fracture.

What does literature show ?
You should be able to get all the phosphorus you need by eating a varied and balanced diet.
If you take phosphorus supplements, it's important not to take too much as this could be harmful.
Taking 250mg or less a day of phosphorus supplements on top of the phosphorous you get from your diet is unlikely to cause any harm.

• bananas
• some vegetables – such as broccoli, parsnips and brussels sprouts
• beans and pulses
• nuts and seeds
• fish
• beef
• chicken
• turkey

• 75μg a day for men (19 to 64 years)
• 60μg a day for women (19 to 64 years)

Function
Helps with Acid-base balance, blood pressure regulation, fluid balance, muscle contraction & nervous system functions.

Benefits
Small amount of sodium is needed by the body o work properly.

Deficiency- Get Tested!
Low sodium concentration in the blood could cause a decreased ability to think, headaches, nausea & poor balance. Severe symptoms include tiredness, confusion, seizures and coma.

Natural Sources- Explore Further!
Breads/rolls / burritos/tacos, cheese, chicken, cold cuts / cured meats, eggs, pizza, sandwiches, snack foods, soups.

Daily Dose- Know Yours
2,300 mg.

Overdose Effects- Know your Daily Limit 
Too much sodium is poisonous which can cause seizures, coma & possibly death

• ready meals
• meat products – such as bacon
• some breakfast cereals
• cheese
• tinned vegetables with added salt
• some bread
• savoury snacks

• check food labels and choose foods with less salt – where colour-coded labels are used, try to pick products with more greens and ambers, and fewer reds, for a healthier choice
• choose tinned vegetables and pulses with no added salt
• choose tinned fish in spring water rather than brine
• only use sauces like soy sauce, brown sauce, ketchup and mayonnaise sparingly, as these are often high in salt
• eat fewer salty snacks, such as crisps, salted nuts, and salty foods such as bacon, cheese, pickles and smoked fish
• add less or no salt when cooking – use herbs and spices for flavour instead
• choose low-salt stock cubes, or make your own stock without added salt
• taste your food first, and do not automatically add extra salt

Deficiency- Get Tested!

• 9.5mg a day for men (aged 19 to 64 years)
• 7mg a day for women