29 A Christian Guide to Body Stewardship, Diet and Exercise Zinc 11 mg (Males) 8 mg (Females) Meats, fish, poultry, leavened whole grains, vegetables Antioxidant, part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health Growth failure, reproductive failure, loss of appetite, impaired taste acuity, skin rash, impaired immune function, poor wound healing, night blindness Iodine 150 mcg Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products Found in thyroid hormone, which helps regulate growth, development, and metabolism Goiter, mental retardation, hearing loss, growth failure (newborns) Selenium 55 mcg Meats, seafood, grains Antioxidant Muscle pain and tenderness, heart failure, Keshan disease Copper 900 mcg Legumes, nuts and seeds, whole grains, organ meats, drinking water Part of many enzymes; needed for iron metabolism Seizures, anemia, growth retardation Manganese 2.3 mg (Males) 1.8 mg (Females) Widespread in foods, especially plant foods Antioxidant, Part of many enzymes Impairs energy metabolism, produces bone abnormalities Fluoride 4 mg (Males) 3 mg (Females) Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas Involved in formation of bones and teeth; helps prevent tooth decay Tooth decay Chromium 50-200 mcg Unrefined foods, especially liver, brewer’s yeast, whole grains, nuts, cheeses Works closely with insulin to regulate blood sugar (glucose) levels Weight loss, poor glucose control Molybdenum 45 mcg Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver Part of some enzymes Rapid heartbeat, nausea, vomiting, coma
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