Metal

Sources

Promotes

[Ca] Calcium

Dairy, broccoli, figs, sardines

Muscle and nerve signaling, bone growth

[Fe] Iron

Meat, beans, spinach

Red blood cell function

[Cu] Copper

Lobster, crab, beans, nuts

"Mop up" of free radicals

[Mg] Magnesium

Dark green leafy vegetables

Strong bones and teeth, muscle contraction

[Zn] Zinc

Oysters, chick peas, whole grains

Hormone regulation, gene activity

[Co] Cobalt

Leafy green vegetables, meat and dairy products

Red blood cell formation

[Mn] Manganese

Cereals, whole grains

Break down of fats, carbohydrates, proteins