Today we’re going to finish our list of vitamins and minerals, their benefits, and their proper daily allowances.
Bare in mind this is only an overview, and doesn’t take into account your special needs, or conditions, with regard to medications, health and lifestyle.
Let’s continue the list with copper.
Copper: Copper is necessary for iron absorption. It’s also important in keeping myelin (a substance that covers and protects nerves) healthy. Copper is needed for taste sensitivity, and is needed for a number of enzymatic reactions. Daily allowance: 2mg (Copper is so plentiful in foods that deficiencies are pretty rare).
Manganese: This is not to be confused with magnesium. Manganese is less abundant than any other mineral in our bodies, but is important, because it works with dozens of enzymes involved with protein, fat and carbohydrate metabolism, growth and repair, and keeping our nervous and immune systems healthy. Daily allowance: 5-10mg.
Chromium: Chromium plays an important role in the metabolism of glucose, and the synthesis of proteins. Chromium is also used to treat “Metabolic Syndrome,” believed to be brought about by insulin resistance. This is a condition that includes many age-related disorders such as cardiovascular disease, obesity and cancer.
It’s believed these disorders can lead to full blown diabetes. Chromium helps normalize insulin response.
As stated before, deficiencies of this nutrient is believed to contribute to cardiovascular disease, because of its role in insulin production and glucose regulation. When glucose and insulin levels remain high the body starts to store more fat, plus glucose is one of the building blocks for cholesterol. Chromium helps regulate glucose and insulin levels. Daily allowance: 150 mcg.
Selenium: Selenium deficiency is often due to low selenium content in soil where one’s food is grown. Selenium is best known for its antioxidant and anticancer properties.
In one survey of 27 countries, including the United States, it was found that the cancer rate was lower in those whose typical diets were high in selenium. Daily allowance: 200mcg.
Iodine: Although iodine is found throughout the body, three-quarters of it is found in the thyroid gland. Iodine is used by the thyroid to produce hormones that regulate physical and mental growth.
Iodine supplements are also used to protect the thyroid gland from radioactive iodine in case of a nuclear accident. If the body is deficient of iodine, goiter (a condition where the thyroid becomes enlarged in an effort to compensate for lack of hormone production) may result. Daily allowance: 150-200mcg. (0-50mcg for those who regularly use iodized salt or seaweed products).
Potassium: There’s more potassium in our cells than any other mineral. Much promising research has been done showing potassium’s ability to help lower blood pressure and even reduce risk of stroke.
Potassium helps maintain our cells’ fluid balance, and helps convert glucose to glycogen for storage. Daily allowance: 100-150mg. (The ratio of sodium-to-potassium should be 1 to 1. To achieve this, don’t just take more potassium, but rather restrict sodium intake).
Boron: Boron, along with calcium, and vitamin D, helps prevent bone loss. It’s also important for a healthy immune system and for the reduction of inflammation.
Even after exploring all these vitamins and minerals, I’m not suggesting you go out and buy them all individually. That would be terribly expensive and impractical. You can get a full spectrum of nutrients in well balanced multi-vitamin/mineral supplements.
My favorite is called Provide (which is a soft gel) from Solaray. I also like Spectro (capsule form), also from Solary. If you prefer a liquid vitamin/mineral, I’ve seen none better than Source of Life, from Natural Organics Laboratories.

David Crocker of Landrum has been a nutritionist for 24 years. He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the S.C. state champion girls gymnastic team, USC-Spartanburg baseball team, Converse college equestrian team, lead trainer to L.H. Fields modeling  agency, and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.