MINERALS
The essential minerals for our body are Calcium, Chloride, Chromium, Cobalt, Copper, Fluorine, Iron, Iodine, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sodium, Sulphur and Zinc. These minerals are divided into two categories. Major minerals and Trace minerals.
Major minerals are needed in amounts greater than 100 mg per day; whereas Trace minerals are needed in amounts less than 100 mg per day. Alternatively, Major minerals are present in the body in amounts greater than 5 grams and Trace minerals are present in the body in amounts less than 5 grams.
Major minerals are Calcium, Chloride, Cobalt, Magnesium, Phosphorus, Potassium, Sodium and Sulphur.
Trace minerals are Chromium, Copper, Fluorine, Iodine, Iron, Manganese, Molybdenum, Selenium and Zinc.
MINERALS WITH THEIR FUNCTIONS AND SOURCES
Mineral | Function | Sources |
|---|---|---|
Sodium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats |
Chloride | Needed for proper fluid balance, stomach acid | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables |
Potassium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Meats, milk, fresh fruits and vegetables, whole grains, legumes |
Calcium | Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health | Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes |
Phosphorus | Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance | Meat, fish, poultry, eggs, milk, processed foods (including soda pop) |
Magnesium | Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health | Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water |
Sulphur | Found in protein molecules | Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts |
Mineral | Function | Sources |
|---|---|---|
Iron | Part of a molecule (haemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism | Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals |
Zinc | Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fatal development, production of sperm, normal growth and sexual maturation, immune system health | Meats, fish, poultry, leavened whole grains, vegetables |
Iodine | Found in thyroid hormone, which helps regulate growth, development, and metabolism | Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products |
Selenium | Antioxidant | Meats, seafood, grains |
Copper | Part of many enzymes; needed for iron metabolism | Legumes, nuts and seeds, whole grains, organ meats, drinking water |
Manganese | Part of many enzymes | Widespread in foods, especially plant foods |
Fluoride | Involved in formation of bones and teeth; helps prevent tooth decay | Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas |
Chromium | Works closely with insulin to regulate blood sugar (glucose) levels | Unrefined foods, especially liver, brewer's yeast, whole grains, nuts, cheeses |
Molybdenum | Part of some enzymes | Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver |
As per WebMD,
The Institute of Medicine has determined upper limits for 24 nutrients. This table is for adults ages 19 or older. It doesn't apply to women who are pregnant or breastfeeding, because they have different nutritional requirements.
Mineral | Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*) | Upper Tolerable Limit (UL) The highest amount you can take without risk |
Boron | Not determined. | 20 mg/day |
Calcium |
|
|
Chloride |
| 3,600 mg/day |
Copper | 900 micrograms/day | 10,000 mcg/day |
Fluoride |
| 10 mg/day |
Folic Acid (Folate) | 400 mcg/day | 1,000 mcg/day |
Iodine | 150 mcg/day | 1,100 mcg/day |
Iron |
| 45 mg/day |
Magnesium |
| 350 mg/day This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water. |
Manganese |
| 11 mg/day |
Molybdenum | 45 mcg/day | 2,000 mcg/day |
Nickel | Not determined | 1 mg/day |
Phosphorus | 700 mg/day |
|
Selenium | 55 mcg/day | 400 mcg/day |
Sodium |
| 2,300 mg/day |
Vanadium | Not determined | 1.8 mg/day |
Zinc |
| 40 mg/day |
