TABLE OF MINERALS

RECOMMENDED SIGNS & SIGN AND

FOOD
MINERALS FUNCTION OF MINERALS DAILY SYMPTOMS OF SYMPTOMS OF
SOURCES
ALLOWANCE DEFICIENCIES TOXICITIES
MAJOR MINERALS
● Blood clotting, bone Bone meal, 19-50y/o – Tetany, rickets, Formation of
and tooth formation, cheese, milk 1000mg osteomalacia, "stones" in the
cardiac rhythm products, yogurt, 50y/o and above- osteoporosis, body, especially
maintenance, cell whole grains, 1200mg hyperthyroidism, the Gall Bladder
membrane nuts legumes and Pregnant- hypothyroidism, and the Kidneys.
permeability, muscle green leafy 1300mg Renal calculi,
growth and vegetables Lactation- impaired
contraction and 1300mg absorption of iron
nerve impulse
transmission.
CALCIUM (Ca)
● Absorption arm and leg
according to body numbness, brittle
needs. finger nails, heart
● Excretion in the palpitations,
feces is 50-90% insomnia and
● Deposition in bone muscle cramps.
tissue and is
regulated by Vitamin
D and parathyroid
hormone.
CHLORIDE (Cl) Fruits and 19-50y/o- 2.3g Disturbance in None
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Fluid and vegetables and 51-70y/o- 2g acid base
electrolyte, acid table salts. 70y/o and above- balance, loses in
base and osmotic 1.8mg GIT disorders,
pressure balance. vomiting,
● Readily absorbed diarrhea, tube
and excretion draining,
controlled by kidney. hyperchloremic
alkalosis
MAGNESIUM (Mg) ● Green leafy Men ages –( 19- Confusion, Cardiac rhythm
Acid base balance, vegetables, nuts, 30y/o)- 400mg, disorientation, disturbance,
metabolism, protein seafood’s, cocoa, (30y/o and nervousness, hypotension and
synthesis, muscle whole grains, above)- 420mg irritability, rapid respiratory failure
relaxation, cellular milk, cheese and pulse, tremors,
respiration, nerve legumes. Women ages – muscle control
impulse (19-30 loss, Neuro
transmission, y/o)- 310mg,(30 muscular
constituents of and above )- dysfunction.
bones and teeth. 320mg
● Absorption
according to intake pregnant- 18y/o
load, hindered by and below-
excess fat, 400mg, 19-30y/o-
phosphate, calcium, 350mg,31-50y/o-
protein. 360mg
● Excretion is Lactation 18y/o
regulated by kidney and below-
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360mg, 19-30 y/o-
310mg,.31-50y/o-
320mg.

● Milk, cheese, All age and Appetite loss, None

Bone and tooth meat, egg yolks, gender - 700mg fatigue, irregular
formation, cell whole grains, breathing,
growth and repair. legumes, nuts, nervous disorder
● Participate in soft drinks, egg, and muscle
absorption of fish, poultry and weakness
glucose and glycerol yellow cheese.
transport of fatty
acids, energy
PHOSPHORUS (P) metabolism and
buffer systems.
● Excretion by kidney
regulated
parathyroid
hormone
● Deposition-
mobilization in bone
compartment is
constant.
POTASSIUM (K) ● Fruit, vegetables, All age and Muscle Cardiac
Muscle contraction, legumes, nuts, gender – 2000mg weakness, disturbance and
nerve impulse whole grains, paralysis, paralysis
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transmission, rapid meat, seafood, anorexia,
growth, fluid bananas, confusion, weak
distribution, osmotic peaches, reflexes, slow
pressure balance peanuts, raisins, irregular
and acid base oranges, heartbeat
balance. tomatoes, peas
● Readily absorbed beans, green
and secreted and leafy vegetables
reabsorbed in the and milk
gastrointestinal tract products.
circulation.
● Excretion in kidney
and regulated by
aldosterone.
SODIUM (Na) ● Seafood, cheese, All age and Appetite loss, Edema, elevated
Cellular fluid level nuts, salts, gender- 500mg intestinal gas, blood pressure
maintenance, carrots, spinach, muscle atrophy,
muscle contraction, beef and celery vomiting and
acid base balance, weight loss
cell permeability,
muscle function,
nerve impulse
transmission.
● Readily absorbed
and excretion chiefly
by kidney and
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controlled by
aldosterone.

● Milk, meat, No recommended Deficiency is none

Collagen synthesis, legumes , eggs intake unusual
Vitamin B formation, and nuts
enzyme and energy
metabolism, blood
clotting.
● Absorbed as such
split from amino acid
SULFUR sources (methionine
and cysteine) in
digestion and
absorbed into portal
circulation.
● Excreted by kidney
in relation to protein
intake and tissue
catabolism.

TRACE MINERALS
CHROMIUM (Cr) ● Clams, meats, All ages 50- Glucose None
Carbohydrate and cheese, corn oil, 200mcg intolerance(Diab
protein metabolism, whole grains and etic because its
serum glucose level cereals. potentiate the
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maintenance. action of insulin)
● Absorbed in
association with
Zinc and excreted
mainly by kidney.

● Necessary for RBC Animal foods Unknown (usually Indigestion, None

formation containing consumed as part diarrhea or
● Vitamin B12 Vitamin B12, of vitamin B12 constipation,
formation. beef, egg, fish, molecules) weight loss,
COBALT (Co) ● Absorbed as milk products, fatigue and poor
component of food organ meats and memory
sources of vitamin pork.
B12, stored in liver.

COPPER (Cu) ● Organ meat, All age and General Vomiting,

Bone formation, raisin, seafood gender- 1.5-3mg weakness, diarrhea. Wilson
hair and skin color, and nuts. disease- excess
impaired
healing process, copper storage
hemoglobin and red respiration, skin
blood cell sores and bone
formation, disease.
maintenance of Insufficient
nerve fiber, iron
copper has been
metabolism.
● Absorbed in small associated with:
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intestine, changes in hair
transported in blood color & texture,
by histidine and and hair loss;
albumin, stored in
disturbances to
many tissues.
the nervous
system; bone
diseases.

Serious
deficiency is rare
but can lead to:
Menke's
syndrome.

FLUORIDE ● Drinking water Men- 4mg Dental carries Mottling and

Bone and tooth Women- 3mg and osteoporosis pitting of
formation, permanent teeth,
accumulates in increase bone
bone and teeth that density and
increases calcification and
hardness. dental fluorosis
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● Absorbed in small
intestine little
known of
bioavailability.
● Excreted in kidney
about 80%

● Kelp, salt All age and Cold hands and Enlarged thyroid
Energy production (iodized) and gender- 150mcg feet, dry hair, gland
and metabolism, seafood. irritability,
physical and mental nervousness,
development, obesity and
synthesis of simple goiter
thyroxin, which
regulates cell
metabolism and
IODINE(I) BMR.
● Absorbed as iodine
taken in by thyroid
gland, under control
of the thyroid
stimulating
hormone (TSH)
● Excretion in the
kidney
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●
Men- 8mg Brittle nails, Abdominal cramps
Growth (in
Eggs, organ Women ages constipation, and pain, nausea
children),
meats, poultry, below 19y/o to respiratory and vomiting,
hemoglobin
wheat germ, liver, 50y/o- 18mg, age problems, tongue hemosiderosis
production, stress
potatoes, 50y/o and above- soreness or (excessive
and disease
enriched breads, 8mg inflammation, amount of Fe in
resistance, cellular
cereals and green anemia, pallor, the body) and
respiration and
leafy vegetables. weakness, cold hemochromatosis
oxygen transport.
sensitivity and (genetically
● Absorption controls
fatigue transmitted dse in
IRON (Fe) body supply,
w/c px absorb
Types: favored by body
unusually large
Heme need, acidity and
amount of iron
Non Heme reduction agents
and store them in
such as vitamin
tissues that
reduce HCL.
normally do not
● Transported as
store iron
transformed and
stored as Ferritin or
hemosiderin.
● Excreted in
sloughed cells
bleeding.
MANGANESE ● Bananas, egg Men- 2.3mg Ataxia Severe
(Mn) Enzyme activation, yolks, green leafy Women-1.8mg neuromuscular
fat and vegetables, liver, disturbance
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carbohydrate soy beans, nuts,
metabolism, whole grains and
reproduction and coffee beans.
growth, sex
hormone
production, vitamin dizziness,
B1 metabolism, hearing
vitamin E disturbance and
utilization. loss
● Absorbed poorly
and excreted
mainly by the
intestine.

● Whole grains, Any age and None Headaches,

Body metabolism legumes and gender- 45mcg dizziness, heart
● Readily absorbed, organ meat. burn, weakness,
MOLYBDENUM
excreted rapidly by nausea, vomiting
(Mo)
kidney small and diarrhea.
amount excreted in
bile.
SELENIUM (Se) ● Seafood, meat, All age and None Nausea and
Immune function, organ meat (liver gender- 55mcg vomiting,
mitochondrial & kidney) abdominal pain,
adenosine hair and nail
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tryphosphate changes, nerve
synthesis, cellular damage and
protection and fat fatigue
metabolism.
● Absorbed depend
on solubility.
● Excreted mainly by
kidney
Bone and wound healing, Liver, mushroom, Men- 15mg Delayed sexual Anemia, impaired
carbohydrates, digestion, seafood, soy Women- 12mg maturity, fatigue, calcium
metabolism, prostate gland beans, spinach smell and taste absorption, fever,
function, reproduction, and meat. loss, poor muscle pain and
ZINC organ growth and appetite, dizziness
development. prolonged wound
healing, slowed
growth and skin
disorders