1.3.10. Minerals: Summary Charts
Summary of Major Minerals
Table 1.3.10.1 A Summary of the Major Minerals
| Micronutrient | Sources | Recommended intakes for Adults | Major functions | Deficiency diseases and symptoms | Groups at risk for deficiency | Toxicity | Upper limit |
| Calcium | Yogurt, cheese, sardines, milk, orange juice, turnip | 1,000 mg/day | Component of mineralized bone, provides structure and microarchitecture | Increased risk of osteoporosis | Postmenopausal women, those who are lactose intolerant, or vegan | Kidney stones | 2,500 mg |
| Phosphorus | Salmon, yogurt, turkey, chicken, beef, lentils | 700 mg/day | Structural component of bones, cell membrane, DNA and RNA, and ATP | Bone loss, weak bones | Older adults, alcoholics | None | 3,000 mg |
| Magnesium | Whole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp | 420 mg/day | Component of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid, protein, RNA, and DNA synthesis | Tremor, muscle spasms, loss of appetite, nausea | Alcoholics, individuals with kidney and gastrointestinal disease | Nausea, vomiting, low blood pressure | 350 mg/day |
| Sulfur | Protein foods | None specified | Structure of some vitamins and amino acids, acid-base balance | None when protein needs are met | None | None | ND |
| Sodium | Processed foods, table salt, pork, chicken | < 2,300 mg/day; ideally 1,500 mg/day | Major positive extracellular ion, nerve transmission, muscle contraction, fluid balance | Muscle cramps | People consuming too much water, excessive sweating, those with vomiting or diarrhea | High blood pressure | 2,300 mg/day |
| Potassium | Fruits, vegetables, legumes, whole grains, milk | 4700 mg/day | Major positive intracellular ion, nerve transmission, muscle contraction, fluid balance | Irregular heartbeat, muscle cramps | People consuming diets high in processed meats, those with vomiting or diarrhea | Abnormal heartbeat | ND |
| Chloride | Table salt, processed foods | <3600 mg/day; ideally 2300 mg/day | Major negative extracellular ion, fluid balance | Unlikely | none | None |
Source: Summary of Major Minerals
Summary of Trace Minerals
Table 1.3.10.2 A Summary of the Trace Minerals
| Micronutrient | Sources | Recommended intakes for adults | Major functions | Deficiency diseases and symptoms | Groups at risk for deficiency | Toxicity | Upper limit |
| Iron | Red meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods | 8-18 mg/day | Assists in energy production, DNA synthesis required for red blood cell function | Anemia: fatigue, paleness, faster heart rate | Infants and preschool children, adolescents, women, pregnant women, athletes, vegetarians | Liver damage, increased risk of diabetes and cancer | 45 mg/day |
| Copper | Nuts, seeds, whole grains, seafood | 900 mcg/day | Assists in energy production, iron metabolism | Anemia: fatigue, paleness, faster heart rate | Those who consume excessive zinc supplements | Vomiting, abdominal pain, diarrhea, liver damage | 10 mg/day |
| Zinc | oysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb | 8-11 mg/day | Assists in energy production, protein, RNA and DNA synthesis; required for hemoglobin synthesis | Growth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss | Vegetarians, older adults | Depressed immune function | 40 mg/day |
| Selenium | Meat, seafood, eggs, nuts | 55 mcg/day | Essential for thyroid hormone activity | Fatigue, muscle pain, weakness, Keshan disease | Populations where the soil is low in selenium | Nausea, diarrhea, vomiting, fatigue | 400 mcg/day |
| Iodine | Iodized salt, seaweed, dairy products | 150 mcg/day | Making thyroid hormone, metabolism, growth and development | Goiter, cretinism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate | Populations where the soil is low in iodine, and iodized salt is not used | Enlarged thyroid | 1110 mcg/day |
| Chromium | 25-35 mcg/day | Assists insulin in carbohydrate, lipid and protein metabolism | abnormal glucose metabolism | Malnourished children | None | ND | |
| Fluoride | Fluoridated water, foods prepared in fluoridated water, seafood | 3-4 mg/day | Component of mineralized bone, provides structure and microarchitecture, stimulates new bone growth | Increased risk of dental caries | Populations with non fluoridated water | Fluorosis mottled teeth, kidney damage | 10 mg/day |
| Manganese | Legumes, nuts, leafy green vegetables | 1.8-2.3 mg/day | Glucose synthesis, amino-acid catabolism | Impaired growth, skeletal abnormalities, abnormal glucose metabolism | None | Nerve damage | 11 mg/day |
| Molybdenum | Milk, grains, legumes | 45 mcg/day | Cofactor for a number of enzymes | Unknown | None | Arthritis, joint inflammation |
Source: Summary of Trace Minerals
