Major Minerals:| Calcium | Phosphorus | Magnesium | Sodium | Chloride | Potassium | Sulfur |
Trace Minerals:| Iodine | Iron | Zinc | Copper | Fluoride |
| Selenium| Chromium | Molybdenum| Manganese | Cobalt | | |
Minerals are inorganic (do not contain Carbon)Classifications
Major Minerals: essential mineral nutrients found in the human body in amounts larger than 5 grams
Trace Minerals: essential minerals found in the human body in less than 5 gramsDigestion and Absorption
Like vitamins, some minerals can be absorbed and transported easily in the blood, other need carriers Bioavailability
Minerals vary in bioavailability depending on the food sources, due in part to binders (like phytic acid) in foods which can inhibit absorption in the body Toxicities
The trace minerals can be toxic at levels not far above the estimated requirementsInteractions
For trace minerals, interactions are common and can lead to nutrient imbalances. Excessive dosages of one trace mineral may lead to the deficiency of another.
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Major Minerals:
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Calcium Type
Major Mineral Functions
Principal skeletal mineral in bones and teeth, muscle contraction and relaxation, nerve function, intracellular regulation, extracellular enzyme cofactor, blood clotting, blood pressureDeficiencies
Osteoporosis, stunted childhood growth, (possible hypertension, preeclampsia, and colon cancer)Toxicity
Rare, due to excretion. Possible imbalance of other minerals.Recommended Intakes
RDAs:
1000 mg/day for adult males
1500 mg for adult males over age 65
1000 mg for adult females over age 24
1200-1500 mg for adult females - pregnant
1500 mg for adult females post-menopausal, without estrogen
1200 mg for adolescents ages 11-24
800-1200 mg for children ages 6-10
800 mg for children ages 1-5
600 mg for infants ages 0.5-1.0
400 mg for infants ages 0-0.5Food Sources
Dairy, fish (with bones), tofu, legumes, kale, broccoli, fortified foods
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Phosphorus Type
Major Mineral Functions
Acid-base balance, DNA/RNA structure, energy, enzyme cofactor, found in every cellDeficiencies
Unknown. (abundant mineral in healthy populations) Toxicity
Relative deficiency of calcium (>2:1 ratio of phosphorus: calcium could lead to hypocalcaemia)Recommended Intakes
RDAs:
800 mg/day for adults over age 25
1200 mg for adult females - pregnant
1200 mg for adolescents ages 11-24
800 mg for children ages 1-10
500 mg for infants ages 0.5-1.0
300 mg for infants ages 0-0.5Food Sources
Dairy, yogurt, fish, beef, poultry, eggs, legumes, grains
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MagnesiumType
Major Mineral Functions
Bone mineralisation, protein synthesis, enzymatic reactions, muscular contraction, nerve transmission Deficiencies
(Rare in non-disease state; prevalent in chronic alcoholism, renal dysfunction, hyperparathyroidism)
Weakness, confusion, hypertension, arrhythmia, depressed pancreatic hormone secretion, growth failure, behavioral disturbances, muscle spasmsToxicity
Unknown.Recommended Intakes
RDAs:
350 mg/day for adult males over age 18
280 mg for females over age 18
320 mg for adult females - pregnant
355 mg for females lactating 0-6 months
340 mg for females lactating 6 months+
400 mg for males ages 15-18
300 mg for females ages 15-18
270 mg for males ages 11-14
280 mg for females ages 11-14
170 mg for children ages 7-10
120 mg for children ages 4-6
80 mg for children ages 1-3
60 mg for infants ages 0.5-1.0
40 mg for infants ages 0-0.5Food Sources
Legumes, whole grain cereals, nuts, dark green vegetables, chocolate, mineral water
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Sodium Type
Major Mineral Functions
Acid-base balance, fluid retention, involved in nerve impulse transmission Deficiencies
Cramping, apathy, depressed appetite Toxicity
Possible hypertensionRecommended Intakes
Daily Value recommendation - no more than 2,400 to 3,000 mg/day
Minimums: (abundant in food, easily obtained)
500 mg/day for adults
120 mg for infantsFood Sources
Table salt, soy sauce, pickled foods, canned foods, many processed foods
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Chloride Type
Major Mineral Functions
Fluid balance, aides digestion in stomach Deficiencies
Growth failure, muscle cramps, apathy, depressed appetite Toxicity
Rare. Possible vomiting, disturbed acid-baseRecommended Intakes
Estimated Minimum Requirements
750 mg/day for adults
750 mg for adolescents over age 9
600 mg for children ages 6-9
500 mg for children ages 2-5
350 mg for children ages 1
300 mg for infants ages 0.5-1.0
180 mg for infants ages 0-0.5Food Sources
Table salt, soy sauce (usually consumed as sodium chloride)
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Potassium Type
Major Mineral Functions
Protein synthesis, fluid balance, muscle contraction, nerve transmissionDeficiencies
Weakness, paralysis, mental confusion, possible deathToxicity
Muscular weakness, possible vomitingRecommended Intakes
Estimated Minimum Requirements
2000 mg/day for adults and adolescentsFood Sources
Fruit, vegetables, dairy, grains, legumes, beef.
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Sulfur Type
Major Mineral Functions
Component of: biotin, thiamin, insulin, some amino acids Deficiencies
Unknown. (Protein deficiency would occur before sulfur deficiency could occur)Toxicity
Unknown. Only occurs with excess of certain amino acidsRecommended Intakes
Estimated Minimum Requirements
None (Abundant supply)Food Sources
All protein-containing foods
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Track Minerals:
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Iodine Type
Trace Mineral Functions
Component of the hormone thyroxin which aids in metabolism regulation and fetal development Deficiencies
Goiter, cretinism Toxicity
Depressed thyroid activityRecommended Intakes
RDAs:
150 �g/day for adults
175 �g for adult females - pregnant
200 �g for adult females - lactation
150 �g for children ages 11+
190 �g for children ages 7-10
90 �g for children ages 4-6
70 �g for children ages 1-3
40-50 �g for infantsFood Sources
Iodised salt, bread, seafood
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Iron Type
Trace Mineral Functions
Hemoglobin formation in red blood cells, myoglobin formation in muscle, oxygen carrier, energy utilization Deficiencies
Anemia, weakness, headaches, depressed immunity, behavioral abnormalities, reduced cognitive function Toxicity
Infections, liver damage, possible increased cancer and heart disease riskRecommended Intakes
RDAs:
10 mg/day for adult males
10 mg for females ages 50+
30 mg for adult females - pregnant *requires supplementation
15 mg for adult females - lactation
15 mg for females ages 11-50
12 mg for males ages 11-18
10 mg for children 6 mo - 10 yrs
6 mg for infants 0-6 monthsFood Sources
Beef, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals
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Zinc Type
Trace Mineral Functions
Transport of vitamin A, taste, wound healing, sperm production, fetal development. Plays a part in many enzymes, hormones (insulin), genetic material, and proteins.Deficiencies
Decreased appetite, growth failure in children, delayed development of sex organs, reduced immune function, poor wound healing Toxicity
Fever, vomiting, diarrhea, gastric distress, dizzinessRecommended Intakes
RDAs:
15 mg/day for adult males
12 mg for adult females
15 mg for adult females - pregnant
19 mg for adult females - lactation 0-6 months
16 mg for adult females - lactation 7-12 months
15 mg for males ages 10+
12 mg for females ages 10+
10 mg for children ages under 10
5 mg for infantsFood Sources
Beef, fish, poultry, grains, vegetables
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Copper Type
Trace Mineral Functions
Absorption of iron, part of many enzymes Deficiencies
Anemia, bone changes (rare) Toxicity
Unknown, except in rare hereditary condition: Wilson's diseaseRecommended Intakes
Estimated Safe and Adequate Dietary Intake:
1.5 - 3.0 mg/day for adults
0.4 - 0.6 mg for infantsFood Sources
Meat, drinking water
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Fluoride Type
Trace Mineral Functions
Bone and teeth formation, decreases dental caries Deficiencies
Tooth decay, bone loss Toxicity
Fluorosis (discolored teeth)Adequate Intakes (AI)
Estimated Safe and Adequate Daily Dietary Intakes:
3.1 (females) - 3.8 (males) mg/day for adult ages 19+
3.0 for children ages 14 - 18
2.0 for children ages 9 -13
1.0 for children ages 4 - 8
0.7 mg for children ages 1 - 3
0.5 mg for children 6 mo - 1 yr
0.01 mg for infants 0-6 monthsFood Sources
Drinking water (if fluoridated), tea, seafood
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Selenium Type
Trace Mineral Functions
Protects against oxidation Deficiencies
Anemia (rare) Toxicity
Digestive disorders, dermatological lesionsRecommended Intakes
RDAs:
70 �g/day for adult males
55 �g for adult females
65 �g for adult females - pregnant
75 �g for adult females - lactation
40 �g for males ages 11 - 14
50 �g for children ages 15 - 18
45 �g for females ages 11 - 14
40 �g for males ages 11 - 14
30 �g for children ages 7 - 10
20 �g for children ages 1- 6
15 �g for infants 6 mo - 1 yr
10 �g for infants 0-6 monthsFood Sources
Seafood, meats, grains, Brazil nuts
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Chromium Type
Trace Mineral Functions
Energy release, sugar and fat metabolism, potentiates the action of insulin Deficiencies
Impaired glucose tolerance, elevated circulating insulin Toxicity
Limited primarily to occupational exposure (non-dietary) in hexavalent chromiumRecommended Intakes
Estimated Safe and Adequate Daily Dietary Intake:
50 - 200 �g/day for adultsFood Sources
Fruits, vegetables, vegetable oils, whole grains, seeds, brewer's yeast
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Molybdenum Type
Trace Mineral Functions
Component of a several of enzymes Deficiencies
Unknown Toxicity
Enzyme inhibition, goutRecommended Intakes
Estimated Safe and Adequate Dietary Intakes:
75-250 �g/day for adults
75-250 �g for children ages 11+
50-150 �g for children ages 7 - 10
30-75 �g for children ages 4 - 6
25-50 �g for children ages 1 - 3
20-40 �g for infants 6 mo - 1 yr
15-30 �g for infants 0-6 monthsFood Sources
Legumes, cereals, organ meat, leafy vegetables
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Manganese Type
Trace Mineral Functions
Component of a several of enzymes Deficiencies
Rare in humans. In animals: poor growth, impaired glucose tolerance, nervous system disorders, abnormal reproduction Toxicity
Rare. In occupational exposures: Nervous system disorders, schizophreniaRecommended Intakes
Estimated Safe and Adequate Dietary Intakes:
2.0-5.0 mg/day for adults
2.0-5.0 mg for children ages 11 - 14
2.0-3.0 mg for children ages 7 - 10
1.5-2.0 mg for children ages 4 - 6
1.0-1.5 mg for children ages 1 - 3
0.6-1.0 mg for children 6 mo - 1 yr
0.3-0.6 mg for infants 0-6 monthsFood Sources
Non-animal sources only. Fruits, vegetables, pecans, peanuts, fruit juice, oatmeal, rice
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Cobalt Type
Trace Mineral Functions
As a component of vitamin B12, aids in nerve function and blood formation Deficiencies
Unknown Toxicity
UnknownRecommended Intakes
No RDAFood Sources
Meat, dairy, green leafy vegetables |
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