Minerals Overview
Overview of Minerals
Minerals are inorganic elements that provide structural, regulatory, and catalytic functions. They are stable - not altered by heat, oxygen or light.
- Structural: calcium, phosphorus (bones, teeth)
- Regulatory: sodium, potassium, chloride (fluid balance, nerve transmission)
- Catalytic: iron (hemoglobin, enzymes)
- Required for nearly every organ system
Minerals are classified as Major (more than 100mg/day) or Trace (less than 20 mg/day).
15 minerals are considered essential nutrients.
Major Minerals
| Major Mineral | Function | RDA/AI (adults) | Food sources |
| Calcium | Bones, Neuromuscular, blood clotting | 1,000-1,200 mg | Dairy, sardines, tofu salmon(bones), almonds, leafy greens, |
| Phosphorus | Bone, metabolic, acid-base balance | 700 mg | Diary, seafood, meat, poultry, lentils, nuts |
| Potassium | Homeostasis, cell, nerves | 2,600-3,400 mg | Protein-rich foods, whole grains, fruit, coffee/tea |
| Sodium | Homeostasis, neuromuscular, metabolism | 1,500 mg (<2,300) | Deli sandwiches, bread, pizza, cheese, chips |
| Chloride | Homeostasis, nerves, digestion | 2.3 grams (equal to 1,500mg sodium) | As above |
| Magnesium | Bone, neuromuscular, blood pressure, metabolism, immune | 310 – 420 mg | Legumes, nuts, seeds, whole grains, leafy greens |
| Sulfur | Nail, hair, skin structure | 13mg/kg (WHO) | Indirectly protein-rich foods |
Trace Minerals
| Trace Mineral | Function | RDA/AI (adults) | Food Sources |
| Iron | Oxygen transport, nerves, growth, cells, hormone | 8-18 mg | Protein-rich foods, leafy greens, chocolate |
| Zinc | Cells, immune, growth, taste, enzymes | 9-11 mg | Meat, seafood, legumes, eggs, dairy, seeds, oats |
| Iodine | T3,T4,metabolism, nerves & bones | 150 mcg | Iodized salt, seaweed, milk, bread |
| Selenium | Thyroid hormones, antioxidant | 55 mcg | Brazil nuts, protein foods, cereals/grains |
| Copper | Metabolism, immune, brain, nerves, antioxidant | 900 mcg | Shellfish, seeds, nuts, whole grains, chocolate |
| Manganese | Metabolism, blood clotting, enzyme antioxidant | 1.8-2.3 mg | Blue mussels, grains, tea, nuts, seafood, and vegetables |
| Fluoride | Prevent dental caries, bones | 3-4 mg | Fluorinated products and water |
| Chromium | Possible insulin and antioxidant effects | 25-35 mcg | Meat, grains, fruits and vegetables, spices, nuts |
| Molybdenum | Cofactor metabolism | 45 mcg | Legumes, whole grains, nuts, dairy, potato |
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