{"id":220,"date":"2020-01-03T21:28:56","date_gmt":"2020-01-03T21:28:56","guid":{"rendered":"http:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/?post_type=chapter&p=220"},"modified":"2021-07-21T13:11:42","modified_gmt":"2021-07-21T13:11:42","slug":"1-10-1-major-and-trace-minerals-summary-charts","status":"publish","type":"chapter","link":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/chapter\/1-10-1-major-and-trace-minerals-summary-charts\/","title":{"raw":"1.3.10. Minerals: Summary Charts","rendered":"1.3.10. Minerals: Summary Charts"},"content":{"raw":"

Summary of Major Minerals<\/h1>\r\n
\r\n

Table 1.3.10.1<\/b> A Summary of the Major Minerals <\/em><\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Micronutrient<\/strong><\/td>\r\nSources<\/strong><\/td>\r\nRecommended intakes for Adults<\/strong><\/td>\r\nMajor functions<\/strong><\/td>\r\nDeficiency diseases and symptoms<\/strong><\/td>\r\nGroups at risk for deficiency<\/strong><\/td>\r\nToxicity<\/strong><\/td>\r\nUpper limit<\/strong><\/td>\r\n<\/tr>\r\n
Calcium<\/strong><\/td>\r\nYogurt, cheese, sardines, milk, orange juice, turnip<\/td>\r\n1,000 mg\/day<\/td>\r\nComponent of mineralized bone, provides structure and microarchitecture<\/td>\r\nIncreased risk of osteoporosis<\/td>\r\nPostmenopausal women, those who are lactose intolerant, or vegan<\/td>\r\nKidney stones<\/td>\r\n2,500 mg<\/td>\r\n<\/tr>\r\n
Phosphorus<\/strong><\/td>\r\nSalmon, yogurt, turkey, chicken, beef, lentils<\/td>\r\n700 mg\/day<\/td>\r\nStructural component of bones, cell membrane, DNA and RNA, and ATP<\/td>\r\nBone loss, weak bones<\/td>\r\nOlder adults, alcoholics<\/td>\r\nNone<\/td>\r\n3,000 mg<\/td>\r\n<\/tr>\r\n
Magnesium<\/strong><\/td>\r\nWhole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp<\/td>\r\n420 mg\/day<\/td>\r\nComponent of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid, protein, RNA, and DNA synthesis<\/td>\r\nTremor, muscle spasms, loss of appetite, nausea<\/td>\r\nAlcoholics, individuals with kidney and gastrointestinal disease<\/td>\r\nNausea, vomiting, low blood pressure<\/td>\r\n350 mg\/day<\/td>\r\n<\/tr>\r\n
Sulfur<\/strong><\/td>\r\nProtein foods<\/td>\r\nNone specified<\/td>\r\nStructure of some vitamins and amino acids, acid-base balance<\/td>\r\nNone when protein needs are met<\/td>\r\nNone<\/td>\r\nNone<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Sodium<\/strong><\/td>\r\nProcessed foods, table salt, pork, chicken<\/td>\r\n< 2,300 mg\/day; ideally 1,500 mg\/day<\/td>\r\nMajor positive extracellular ion, nerve transmission, muscle contraction, fluid balance<\/td>\r\nMuscle cramps<\/td>\r\nPeople consuming too much water, excessive sweating, those with vomiting or diarrhea<\/td>\r\nHigh blood pressure<\/td>\r\n2,300 mg\/day<\/td>\r\n<\/tr>\r\n
Potassium<\/strong><\/td>\r\nFruits, vegetables, legumes, whole grains, milk<\/td>\r\n4700 mg\/day<\/td>\r\nMajor positive intracellular ion, nerve transmission, muscle contraction, fluid balance<\/td>\r\nIrregular heartbeat, muscle cramps<\/td>\r\nPeople consuming diets high in processed meats, those with vomiting or diarrhea<\/td>\r\nAbnormal heartbeat<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Chloride<\/strong><\/td>\r\nTable salt, processed foods<\/td>\r\n<3600 mg\/day; ideally 2300 mg\/day<\/td>\r\nMajor negative extracellular ion, fluid balance<\/td>\r\nUnlikely<\/td>\r\nnone<\/td>\r\nNone<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nSource: Summary of Major Minerals\u00a0<\/a>\r\n

Summary of Trace Minerals<\/h1>\r\n
\r\n

Table 1.3.10.2<\/b> A Summary of the Trace Minerals <\/em><\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Micronutrient<\/strong><\/td>\r\nSources<\/strong><\/td>\r\nRecommended intakes for adults<\/strong><\/td>\r\nMajor functions<\/strong><\/td>\r\nDeficiency diseases and symptoms<\/strong><\/td>\r\nGroups at risk for deficiency<\/strong><\/td>\r\nToxicity<\/strong><\/td>\r\nUpper limit<\/strong><\/td>\r\n<\/tr>\r\n
Iron<\/strong><\/td>\r\nRed meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods<\/td>\r\n8-18 mg\/day<\/td>\r\nAssists in energy production, DNA synthesis required for red blood cell function<\/td>\r\nAnemia: fatigue, paleness, faster heart rate<\/td>\r\nInfants and preschool children, adolescents, women, pregnant women, athletes, vegetarians<\/td>\r\nLiver damage, increased risk of diabetes and cancer<\/td>\r\n45 mg\/day<\/td>\r\n<\/tr>\r\n
Copper<\/strong><\/td>\r\nNuts, seeds, whole grains, seafood<\/td>\r\n900 mcg\/day<\/td>\r\nAssists in energy production, iron metabolism<\/td>\r\nAnemia: fatigue, paleness, faster heart rate<\/td>\r\nThose who consume excessive zinc supplements<\/td>\r\nVomiting, abdominal pain, diarrhea, liver damage<\/td>\r\n10 mg\/day<\/td>\r\n<\/tr>\r\n
Zinc<\/strong><\/td>\r\noysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb<\/td>\r\n8-11 mg\/day<\/td>\r\nAssists in energy production, protein, RNA and DNA synthesis; required for hemoglobin synthesis<\/td>\r\nGrowth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss<\/td>\r\nVegetarians, older adults<\/td>\r\nDepressed immune function<\/td>\r\n40 mg\/day<\/td>\r\n<\/tr>\r\n
Selenium<\/strong><\/td>\r\nMeat, seafood, eggs, nuts<\/td>\r\n55 mcg\/day<\/td>\r\nEssential for thyroid hormone activity<\/td>\r\nFatigue, muscle pain, weakness, Keshan disease<\/td>\r\nPopulations where the soil is low in selenium<\/td>\r\nNausea, diarrhea, vomiting, fatigue<\/td>\r\n400 \u00a0mcg\/day<\/td>\r\n<\/tr>\r\n
Iodine<\/strong><\/td>\r\nIodized salt, seaweed, dairy products<\/td>\r\n150 mcg\/day<\/td>\r\nMaking thyroid hormone, metabolism, growth and development<\/td>\r\nGoiter, cretinism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate<\/td>\r\nPopulations where the soil is low in iodine, and iodized salt is not used<\/td>\r\nEnlarged thyroid<\/td>\r\n1110 mcg\/day<\/td>\r\n<\/tr>\r\n
Chromium<\/strong><\/td>\r\n<\/td>\r\n25-35 mcg\/day<\/td>\r\nAssists insulin in carbohydrate, lipid and protein metabolism<\/td>\r\nabnormal glucose metabolism<\/td>\r\nMalnourished children<\/td>\r\nNone<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Fluoride<\/strong><\/td>\r\nFluoridated water, foods prepared in fluoridated water, seafood<\/td>\r\n3-4 mg\/day<\/td>\r\nComponent of mineralized bone, provides structure and microarchitecture, stimulates new bone growth<\/td>\r\nIncreased risk of dental caries<\/td>\r\nPopulations with non fluoridated water<\/td>\r\nFluorosis mottled teeth, kidney damage<\/td>\r\n10 mg\/day<\/td>\r\n<\/tr>\r\n
Manganese<\/strong><\/td>\r\nLegumes, nuts, leafy green vegetables<\/td>\r\n1.8-2.3 mg\/day<\/td>\r\nGlucose synthesis, amino-acid catabolism<\/td>\r\nImpaired growth, skeletal abnormalities, abnormal glucose metabolism<\/td>\r\nNone<\/td>\r\nNerve damage<\/td>\r\n11 mg\/day<\/td>\r\n<\/tr>\r\n
Molybdenum<\/strong><\/td>\r\nMilk, grains, legumes<\/td>\r\n45 mcg\/day<\/td>\r\nCofactor for a number of enzymes<\/td>\r\nUnknown<\/td>\r\nNone<\/td>\r\nArthritis, joint inflammation<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nSource: Summary of Trace Minerals<\/a>\r\n\r\n<\/div>","rendered":"

Summary of Major Minerals<\/h1>\n
\n

Table 1.3.10.1<\/b> A Summary of the Major Minerals <\/em><\/p>\n\n\n\n\n\n\n\n\n\n\n
Micronutrient<\/strong><\/td>\nSources<\/strong><\/td>\nRecommended intakes for Adults<\/strong><\/td>\nMajor functions<\/strong><\/td>\nDeficiency diseases and symptoms<\/strong><\/td>\nGroups at risk for deficiency<\/strong><\/td>\nToxicity<\/strong><\/td>\nUpper limit<\/strong><\/td>\n<\/tr>\n
Calcium<\/strong><\/td>\nYogurt, cheese, sardines, milk, orange juice, turnip<\/td>\n1,000 mg\/day<\/td>\nComponent of mineralized bone, provides structure and microarchitecture<\/td>\nIncreased risk of osteoporosis<\/td>\nPostmenopausal women, those who are lactose intolerant, or vegan<\/td>\nKidney stones<\/td>\n2,500 mg<\/td>\n<\/tr>\n
Phosphorus<\/strong><\/td>\nSalmon, yogurt, turkey, chicken, beef, lentils<\/td>\n700 mg\/day<\/td>\nStructural component of bones, cell membrane, DNA and RNA, and ATP<\/td>\nBone loss, weak bones<\/td>\nOlder adults, alcoholics<\/td>\nNone<\/td>\n3,000 mg<\/td>\n<\/tr>\n
Magnesium<\/strong><\/td>\nWhole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp<\/td>\n420 mg\/day<\/td>\nComponent of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid, protein, RNA, and DNA synthesis<\/td>\nTremor, muscle spasms, loss of appetite, nausea<\/td>\nAlcoholics, individuals with kidney and gastrointestinal disease<\/td>\nNausea, vomiting, low blood pressure<\/td>\n350 mg\/day<\/td>\n<\/tr>\n
Sulfur<\/strong><\/td>\nProtein foods<\/td>\nNone specified<\/td>\nStructure of some vitamins and amino acids, acid-base balance<\/td>\nNone when protein needs are met<\/td>\nNone<\/td>\nNone<\/td>\nND<\/td>\n<\/tr>\n
Sodium<\/strong><\/td>\nProcessed foods, table salt, pork, chicken<\/td>\n< 2,300 mg\/day; ideally 1,500 mg\/day<\/td>\nMajor positive extracellular ion, nerve transmission, muscle contraction, fluid balance<\/td>\nMuscle cramps<\/td>\nPeople consuming too much water, excessive sweating, those with vomiting or diarrhea<\/td>\nHigh blood pressure<\/td>\n2,300 mg\/day<\/td>\n<\/tr>\n
Potassium<\/strong><\/td>\nFruits, vegetables, legumes, whole grains, milk<\/td>\n4700 mg\/day<\/td>\nMajor positive intracellular ion, nerve transmission, muscle contraction, fluid balance<\/td>\nIrregular heartbeat, muscle cramps<\/td>\nPeople consuming diets high in processed meats, those with vomiting or diarrhea<\/td>\nAbnormal heartbeat<\/td>\nND<\/td>\n<\/tr>\n
Chloride<\/strong><\/td>\nTable salt, processed foods<\/td>\n<3600 mg\/day; ideally 2300 mg\/day<\/td>\nMajor negative extracellular ion, fluid balance<\/td>\nUnlikely<\/td>\nnone<\/td>\nNone<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Source: Summary of Major Minerals\u00a0<\/a><\/p>\n

Summary of Trace Minerals<\/h1>\n
\n

Table 1.3.10.2<\/b> A Summary of the Trace Minerals <\/em><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
Micronutrient<\/strong><\/td>\nSources<\/strong><\/td>\nRecommended intakes for adults<\/strong><\/td>\nMajor functions<\/strong><\/td>\nDeficiency diseases and symptoms<\/strong><\/td>\nGroups at risk for deficiency<\/strong><\/td>\nToxicity<\/strong><\/td>\nUpper limit<\/strong><\/td>\n<\/tr>\n
Iron<\/strong><\/td>\nRed meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods<\/td>\n8-18 mg\/day<\/td>\nAssists in energy production, DNA synthesis required for red blood cell function<\/td>\nAnemia: fatigue, paleness, faster heart rate<\/td>\nInfants and preschool children, adolescents, women, pregnant women, athletes, vegetarians<\/td>\nLiver damage, increased risk of diabetes and cancer<\/td>\n45 mg\/day<\/td>\n<\/tr>\n
Copper<\/strong><\/td>\nNuts, seeds, whole grains, seafood<\/td>\n900 mcg\/day<\/td>\nAssists in energy production, iron metabolism<\/td>\nAnemia: fatigue, paleness, faster heart rate<\/td>\nThose who consume excessive zinc supplements<\/td>\nVomiting, abdominal pain, diarrhea, liver damage<\/td>\n10 mg\/day<\/td>\n<\/tr>\n
Zinc<\/strong><\/td>\noysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb<\/td>\n8-11 mg\/day<\/td>\nAssists in energy production, protein, RNA and DNA synthesis; required for hemoglobin synthesis<\/td>\nGrowth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss<\/td>\nVegetarians, older adults<\/td>\nDepressed immune function<\/td>\n40 mg\/day<\/td>\n<\/tr>\n
Selenium<\/strong><\/td>\nMeat, seafood, eggs, nuts<\/td>\n55 mcg\/day<\/td>\nEssential for thyroid hormone activity<\/td>\nFatigue, muscle pain, weakness, Keshan disease<\/td>\nPopulations where the soil is low in selenium<\/td>\nNausea, diarrhea, vomiting, fatigue<\/td>\n400 \u00a0mcg\/day<\/td>\n<\/tr>\n
Iodine<\/strong><\/td>\nIodized salt, seaweed, dairy products<\/td>\n150 mcg\/day<\/td>\nMaking thyroid hormone, metabolism, growth and development<\/td>\nGoiter, cretinism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate<\/td>\nPopulations where the soil is low in iodine, and iodized salt is not used<\/td>\nEnlarged thyroid<\/td>\n1110 mcg\/day<\/td>\n<\/tr>\n
Chromium<\/strong><\/td>\n<\/td>\n25-35 mcg\/day<\/td>\nAssists insulin in carbohydrate, lipid and protein metabolism<\/td>\nabnormal glucose metabolism<\/td>\nMalnourished children<\/td>\nNone<\/td>\nND<\/td>\n<\/tr>\n
Fluoride<\/strong><\/td>\nFluoridated water, foods prepared in fluoridated water, seafood<\/td>\n3-4 mg\/day<\/td>\nComponent of mineralized bone, provides structure and microarchitecture, stimulates new bone growth<\/td>\nIncreased risk of dental caries<\/td>\nPopulations with non fluoridated water<\/td>\nFluorosis mottled teeth, kidney damage<\/td>\n10 mg\/day<\/td>\n<\/tr>\n
Manganese<\/strong><\/td>\nLegumes, nuts, leafy green vegetables<\/td>\n1.8-2.3 mg\/day<\/td>\nGlucose synthesis, amino-acid catabolism<\/td>\nImpaired growth, skeletal abnormalities, abnormal glucose metabolism<\/td>\nNone<\/td>\nNerve damage<\/td>\n11 mg\/day<\/td>\n<\/tr>\n
Molybdenum<\/strong><\/td>\nMilk, grains, legumes<\/td>\n45 mcg\/day<\/td>\nCofactor for a number of enzymes<\/td>\nUnknown<\/td>\nNone<\/td>\nArthritis, joint inflammation<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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