COMPILATION OF VITAMINS AND MINERALS

MACROMINERALS
MINERALS FUNCTIONS FOOD SOURCES RDA DEFICIENCY TOXICITY
Calcium helps regulate  Milk, cheese, dairy RDA (Deficiency Disease)  Calcification of soft
muscle contraction. products Men: 1000 mg/day  Cancer, eating tissues
When a nerve stimulates  Green leafy Women: 1000 mg/day disorders  Kidney stone
a muscle, the body vegetables formation
releases calcium. The  Soya drinks with (Deficiency Symptoms)
CALCIUM calcium helps the added calcium  Bulimia, anorexia,
proteins in muscle carry  Bread and anything mercury exposure,
out the work of made with fortified overconsumption of
contraction. Calcium flour magnesium, lack of
plays a key role in blood  Sardines, pilchards parathyroid hormone,
clotting. The process of kidney failure,
clotting is complex and pancreatitis, vitamin D
has a number of steps. deficiency, phosphate
These involve a range of deficiency
chemicals, including
calcium. Around 99% of
the calcium in the human
body is in the bones and
teeth. Calcium is
essential for the
development, growth,
and maintenance of
bone.

The main function of  Whole-grains RDA (Deficiency Disease)  Diarrhea

phosphorus is in the  Fruits Men: 700 mg/day  Osteomalacia  Hardening of
formation of bones and  Fat-free or low-fat Women: 700 mg/day organs and soft
teeth. It plays an milk Children: 1,250 mg/day (Deficiency Symptoms) tissues
PHOSPHORUS important role in how the  anorexia, anemia,
 Meat
body uses carbohydrates  Seafood proximal muscle
and fats. It is also  Nuts and seeds weakness, skeletal
needed for the body to effects
make protein for the
growth, maintenance,
 and repair of cells and
tissues
protein synthesis,
muscle and nerve
function, blood glucose
control, and blood
MAGNESIUM pressure regulation.
Magnesium is required
for energy production,
oxidative
phosphorylation, and
glycolysis.
Sodium is both an
electrolyte and mineral. It
helps keep the water
SODIUM (the amount of fluid
inside and outside the
body's cells) and
electrolyte balance of the
body. Sodium is also
important in how nerves
and muscles work. Most
of the sodium in the body
(about 85%) is found in
blood and lymph fluid.
Potassium is a mineral
that your body needs to
work properly. It is a type
of electrolyte. It helps
POTASSIUM your nerves to function
and muscles to contract.
It helps your heartbeat
stay regular.
Chloride is one of the
CHLORIDE most important
electrolytes in the blood.
 Spinach RDA (Deficiency Disease)  Hypotension
 Legumes Men: 400 mg/day  Osteoporosis, Coronary  Nausea
 Whole grains Women: 310 mg/day heart disease,  Vomiting
 Nuts hypertension  Facial flushing
 Seeds  Muscle weakness
(Deficiency Symptoms)  Difficulty in
 tremor, poor breathing
coordination, muscle
spasms, loss of
appetite, personality
changes, and
nystagmus.
 Bread RDA (Deficiency Disease)  Infection
 Cured meats Men: 2300 mg/day  Hyponatremia  Fever
 Chicken Women: 2300 mg/day  Dehydration
 Salted nuts (Deficiency Symptoms)
 Canned beans  Nausea and vomiting,
headache, confusion,
loss of energy,
drowsiness, fatigue,
spasms, muscle
weakness, seizures,
and coma.
Widespread in foods; Adequate Intake (AI) (Deficiency Disease)  Potentially deadly
 Sweet potatoes Adults: 3,500–4,700  Hypokalemia changes in heart
 Bananas mg/day (Deficiency Symptoms) rhythm .
 Peas  Constipation, Muscle
 Cucumbers damage, Skipped heart
 Cooked spinach and beats or palpitations,
broccoli spasms, tingling or
 potatoes numbness
Widespread in foods; Adequate Intake (AI) (Deficiency Disease)  People with
 Table salt Adults: 6 g/day  Hypochloremia impaired sodium
 Sea salt  hypoglycemia, chloride
 It helps keep the amount  Seaweed (Deficiency Symptoms) metabolism may
of fluid inside and  Rye  Fluid Loss experience
outside of your cells in  Tomatoes  Dehydration congestive heart
balance. It also helps  Lettuce  Weakness failure
maintain proper blood  Celery  Fatigue
volume, blood pressure,  Olives  Diarrhea and vomiting
and pH of your body
fluids.
Sulfur plays an important  Meats, RDA (Deficiency Symptoms)  brain cell death
role in crucial functions  fish, Adults: 14mg/day per  leg and foot cramps  blindness
in your body, such as  poultry, kg  muscle twitching  incoordination
SULFUR making protein,  organ meats  sensitivity to loud noises  seizures
regulating gene  soybeans  stress or irritability  death
expression, building and  split peas
repairing DNA, and
 white beans
helping your body
metabolize food