Minerals

Minerals are simple inorganic nutrients which must be obtained through diet. Minerals do not provide energy, but are vital for the various functions of the body. Their deficiency can cause deficiency disease. Major minerals, macrominerals, are required in relatively large quantities. Eg: calcium, magnesium, phosphorus, sodium and potassium.

 Microminerals are required in trace amounts. Eg: cobalt, fluorine, iodine, manganese, and zinc. If a particular mineral is deficient in a persons diet, the normal health and metabolism of that person can be affected.

The following play important roles in biological processes:

Dietary element RDA/AI (mg) Category High nutrient density dietary sources Insufficiency Excess

Potassium

4700 mg

is a systemic electrolyte and is essential in coregulating ATP with sodium.

Legumes, potato skin, tomatoes, bananas, papayas, lentils, dry beans, whole grains, yams

Hypokalemia , Heart failure, Muscular weakness, Paralysis

hyperkalemi a

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Chlorine

2300 mg

is needed for production of hydrochloric acid in the stomach and in cellular pump functions

Table salt (sodium chloride) is the main dietary source.

Hypochlore hyperchlore mia, Muscle mia cramps, Loss of appetite

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Sodium

1500 mg

is a systemic electrolyte and is essential in coregulating ATP with potassium. Present in extra cellular fluid, and regulates it.

Table salt (sodium chloride, the main source), sea vegetables, milk, and spinach.

Hyponatrem hypernatre ia, Cramps, mia Loss of appetite

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Calcium

1300 mg

is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells.

Dairy products, eggs, canned fish with bones (salmon, sardines), green leafy vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon.

Hypocalcae hypercalcae mia, Rickets, mia Osteoporosi s, delayed blood clotting

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources Red meat, dairy foods, fish, poultry, bread, rice, oats. [5] [6] In biological contexts, usually seen as phosphate.

Insufficiency Excess

Phosphorus

700 mg

is a component of bones (see apatite), cells, in energy processing and many other functions. Important for bones and teeth.

Hypophosph hyperphosp atemia, hatemia Osteomalaci a (rickets), Demineralis ation of bones, General weakness

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Magnesium

420 mg

is required for processing ATP and for bones.

Raw nuts, soy beans, cocoa mass, spinach, chard, sea vegetables, tomatoes, halibut, beans, ginger, cumin, cloves.

hypomagnes hypermagne emia, semia magnesium deficiency, Retarded functions of muscles and nerves

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Zinc

11 mg

is pervasive and required for several enzymes such as carboxypept idase, liver alcohol dehydrogen ase, and carbonic anhydrase

Calf liver, zinc eggs, dry deficiency beans, mushrooms, spinach, asparagus, scallops, red meat, green peas, yoghurt, oats, seeds, miso

zinc toxicity

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources Grains, dry beans, eggs, spinach, chard, turmeric, cumin, parsley, lentils, tofu, asparagus, salad greens, soybeans, shrimp, beans, tomatoes, olives

Insufficiency Excess

Iron

18 mg

is required for many proteins and enzymes, notably hemoglobin to prevent anemia.

Anaemia, headaches, tiredness, and lethargy

iron overload disorder

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Manganese

2.3 mg

is a cofactor in enzyme functions.

Spelt grain, brown rice, beans, spinach, pineapple, tempeh, rye, soybeans, thyme, raspberries, strawberries , garlic, squash, eggplant, cloves, cinnamon, thyme

manganese manganism deficiency, Tremors and convulsions

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Copper

0.900 mg

is required component of many redox enzymes, including cytochrome c oxidase.

Mushrooms, copper spinach, deficiency greens, seeds, raw cashews, raw walnuts, tempeh, barley

copper toxicity

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Iodine

0.150 mg

is required for the synthesis of thyroid hormones, thyroxine and to prevent goiter, also, as an antioxidant, for extrathyroid al organs and for gastric mucosa

Sea iodine vegetables, deficiency, iodized salt, Goitre eggs. Alternate but inconsistent sources of iodine: strawberries , mozzarella cheese, yogurt, milk, fish, shellfish

iodism

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Selenium

0.055 mg

a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase.

Brazil nuts, selenium cold water deficiency wild fish (cod, halibut, salmon), tuna, lamb, turkey, calf liver, mustard, mushrooms, barley, cheese, garlic, tofu, seeds

selenosis

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Molybdenu m

0.045 mg

the oxidases Tomatoes, xanthine onions, oxidase, carrots aldehyde oxidase, and sulfite oxidase

molybdenu m deficiency

Dietary element

RDA/AI (mg) Category

High nutrient density dietary sources

Insufficiency Excess

Fluorine

0.025mg

Maintenanc e of strong teeth and probably bone structure. Helps resist tooth decay

Mineral water, fish and tea

Tooth decay