2.

Minerals

MINERALS FUNCTION FOOD RDA DEFICIENCY TOXICITY

S SOURCES

Macrominerals

Calcium Important Milk and women, you may have  -Insufficient Obtaining
for healthy milk memorized the minimum amounts can calcium as
bones and products; dailycalcium requirement lead to part of a
teeth; canned —1,000 milligrams (mg) a brittle-bone varied diet is
helps fish with day for women ages 50 disease unlikely to
muscles bones and younger and 1,200 (osteoporosis cause any
relax and (salmon, mg for women over 50— ) when you’re adverse
contract; sardines); and followed it faithfully older, where effects but
important fortified in an effort to preserve your bones taking high
in nerve tofu and your bones break very dose
functioning fortified easily due to supplements
, blood soy the slow loss sometimes
clotting, beverage; of bone causes
blood greens mass. stomach pain
pressure (broccoli, - Too much and diarrhoea.
regulation, mustard calcium can
immune greens); also limit iron
system legumes absorption
health
Phosphor Important Meat, fish,  based on the - Acute high Phosphorus
us for healthy poultry, maintenance of normal doses of has very low
bones and eggs, milk, serum phosphorus levels phosphorus toxicity.
teeth; processed in adults (2.5-4.5 supplements
found in foods milligrams/deciliter can cause
every cell; (including [mg/dL]) and is believed diarrhea and
part of the soda pop) to represent stomach
system that adequate phosphorus int pain.
maintains akes to meet cellular and - Taking high
acid-base bone formation needs doses for a
balance long time in
the absence
of adequate
calcium
intake can
increase
bone fracture
risk
Magnesiu Found in Nuts and  310–420 mg for adults - Taking high There is no
 m bones; seeds; depending on age and doses of evidence that
needed for legumes; gender. If you require a magnesium large dietary
making leafy, supplement, dosage for a short intakes are
protein, green recommendations can time can harmful to
muscle vegetables vary depending on your cause humans with
contraction ; seafood; needs, such as to improve diarrhea, normal kidney
, nerve chocolate; constipation, sleep, nausea, function.
transmissio artichokes; muscle cramps or vomiting and However,
n, immune "hard" depression. Most studies abdominal regular intake
system drinking found positive effects with cramping of high dose
health water daily doses of 125–2,500 supplements
mg can result in
diarrhoea and
may also
result in raised
blood levels of
magnesium
with
associated
adverse
effects.
Sodium Needed for Table salt, no more than 2,300 - Sodium and High sodium
proper fluid soy sauce; milligrams (mg) a day and chloride are intakes, along
balance, large moving toward an ideal electrolytes with obesity
nerve amounts in limit of no more than that help and high
transmissio processed 1,500 mg per day for most keep the alcohol intake,
n, and foods; adults level of fluids are considered
muscle small in the body to be among
contraction amounts in balanced. the risk factors
milk, Sodium also for high blood
breads, works with pressure
vegetables potassium in (hypertension)
, and nerve , which is a risk
unprocess transmissions factor for
ed meats . cardiovascular
- Consuming disease and
excessive stroke. A low
amounts of salt diet may
salt is linked be used in the
to an treatment of
increase in hypertension
blood
pressure
(hypertensio
n), which
raises your
risk of having
a stroke or
 heart attack.
Potassium Needed for Meats, aim to consume 3,500– - Taking too High
proper fluid milk, fresh 4,700 mg of this mineral much supplementar
balance, fruits and per day from foods. potassium y doses of
nerve vegetables People who need from potassium can
transmissio , whole more potassium should supplements be harmful
n, and grains, aim towards the higher can cause especially if
muscle legumes end. Summary: A healthy stomach pain the kidneys
contraction adult should aim to and diarrhea. are not
consume 3,500–4,700 mg High functioning
of potassium daily from potassium properly
foods. Certain groups of levels may
people should aim to also be the
consume at least 4,700 result of
mg per day kidney
disease.
Chloride Needed for Table salt, the tolerable upper intake -chloride The oral
proper fluid soy sauce; for chloride is 3.6 grams helps the ingestion of
balance, large per day for adults. The body to larger
stomach amounts in tolerable upper limit is the digest food quantities of
acid processed maximum level of daily because it’s sodium chlorid
foods; intake that's known not to an essential e, eg 1000 g in
small cause any adverse effects component 600 mL of
amounts in of the fluids water, is
milk, in the harmful and
meats, stomach. can induce
breads, irritation of
and the
vegetables gastrointestina
l tract,
vomiting,
hypernatremia
, respiratory
distress,
convulsions,
and death.
Sulfur Found in Occurs in for adults has been set at -A sulfur  ingesting too
protein foods as 14 mg/Kg of body weight deficiency much sulfur m
molecules part of per day. Therefore a can lead to a ay cause a
protein: person weighing 70 Kg, number of burning
meats, independent of age or health issues. sensation or
poultry, sex, requires the ( exacerbate diarrhea.
fish, eggs, consumption of around a variety of Breathing
milk, 1.1 g (0.9 mMoles) of conditions in sulfur dust
legumes, methionine/cysteine per including can irritate the
nuts day. acne, airways or
arthritis, cause
 brittle nails coughing. It
and hair, can also be
convulsions, irritating to
depression, the skin and
memory loss, eyes.
gastrointestin
al issues,
rashes and
even slow
wound
healing).

Microminerals

MINERLS FOOD SOURCES FUNCTIONS DEFICIENCY AND

TOXICITY

Chromium Liver, processed meats, Promotion of glucose Deficiency: Possibly impaired

whole-grain cereals, nuts
Copper Organ meats, shellfish,
nuts, dried legumes,
dried fruits, whole-grain
cereals, peas, cocoa,
mushrooms, tomato
products
Fluorine Seafood, tea, fluoridated
water (sodium fluoride
1.0–2.0 ppm)
Iodine Seafood, iodized salt,
eggs, cheese, drinking
water (content varies)
Iron Many foods (except dairy
products)—soybean
flour, beef, kidney, liver,
fish, poultry, beans,
tolerance
Enzyme component,
hematopoiesis, bone
formation
Bone and tooth formation
Thyroxine (T4) and
triiodothyronine (T3)
synthesis, development of
fetus
Hemoglobin and
myoglobin formation,
cytochrome enzymes, iron-
sulfur proteins
glucose tolerance
Deficiency: Anemia in
undernourished children, can
be present in Menkes (kinky-
hair) syndrome
Toxicity: Copper poisoning;
can be present in Wilson
disease
Deficiency:Predisposition to
dental caries, possibly
osteoporosis
Toxicity: Fluorosis, mottling
and pitting of permanent
teeth, exostoses of spine
Deficiency: Simple (colloid,
endemic) goiter, cretinism,
deaf-mutism, impaired fetal
growth and brain
development
Toxicity:Hyperthyroidism or
hypothyroidism
Deficiency: Anemia, pica,
glossitis, angular cheilosis
Toxicity: Cirrhosis, diabetes
mellitus, skin pigmentation;
 clams, molasses,
enriched grains and
cereals (bioavailability
variable in plant sources)
Manganese Whole-grain cereals,
pineapple, nuts, tea,
beans, tomato paste
Molybdenu Milk, legumes, whole-
m grain breads and cereals,
dark green vegetables
Selenium Meats, seafood, nuts,
plant-based foods
(selenium content
varying with soil
concentration)
Zinc Meat, liver, oysters,
seafood, fortified cereals,
peanuts, whole grains
(bioavailability variable in
plant sources)
Healthy bone structure
Component of manganese-
specific enzymes:
glycosyltransferases,
phosphoenolpyruvate
carboxykinase,
manganese-superoxide
dismutase
Component of coenzyme
for sulfite oxidase,
xanthine dehydrogenase,
and one aldehyde oxidase
Component of glutathione
peroxidase and thyroid
hormone iodinase
Enzyme component, skin
integrity, wound healing,
growth
can be present in
hemochromatosis
Deficiency: Questionable
Toxicity: Neurologic
symptoms resembling those
of parkinsonism or Wilson
disease
Deficiency:Tachycardia,
headache, nausea,
obtundation (sulfite toxicity)
Deficiency: Keshan disease
(viral cardiomyopathy),
muscle weakness
Toxicity: Hair loss, abnormal
nails, nausea, dermatitis,
peripheral neuropathy
Deficiency: Impaired growth
and delayed sexual
maturation, hypogonadism,
hypogeusia
Toxicity: RBC microcytosis,
neutropenia, impaired
immunity

RDA
CATEGORY AGE CHROMIUM COPPER Fluoride Iodine Iron Manganese Molebdynu Selenium Zinc
(mcg) (mcg) (mcg) (mcg) (mcg (mcg) m (mcg) (mcg)
) (mcG)

Recommended daily intake

Infants 0.0– 0.2 200 NR 11 0.2 0.003 2 15 2
0.6 0 7
0.7– 5.5 220 0.5 13 11 0.6 3 20 3
1.0 0
Childre 1–3 11 340 0.7 90 7 1.2 17 20 3
n 4–8 15 440 1 90 10 1.5 22 30 5
Males 9– 25 700 2 12 8 1.9 34 40 8
 13 0
14– 35 890 3 15 11 2.2 43 55 11
18 0
19– 35 900 4 15 8 2.3 45 55 11
30 0
31– 35 900 4 15 8 2.3 45 55 11
50 0
51+ 30 900 4 15 8 2.3 45 55 11
0
Female 9– 21 700 2 12 8 1.6 34 40 8
s 13 0
14– 24 890 3 15 15 1.6 43 55 9
18 0
19– 25 900 3 15 18 1.8 45 55 8
30 0
31– 25 900 3 15 18 1.8 45 55 8
50 0
51+ 20 900 3 15 8 1.8 45 55 8
0
Pre 30 1000 3 22 27 2.0 50 60 11
gna 0
nt
Bre 45 1300 3 29 9 2.6 50 70 12
astf 0
eedi
ng
Upper limit (UL)
Infants < 1 ND ND 0.7– ND 40 ND ND 45– 4–5
0.9 60
Childre 1–8 ND 1000– 1.3– 20 40 2–3 300–600 90– 7–
n 3000 2.2 0– 150 12
30
0
People ≥ 9 ND 5,000– 10 60 40– 6–11 1100– 280– 23–
10,000 0– 45 2000 400 40
11
00