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Minerals - Essential Micronutrients of Healthy Diets
Minerals
Minerals, in contrast to vitamins, are inorganic. Minerals also
require no digestion. Some minerals are stored in the liver. It
is important not to consume Mega doses of minerals on a regular
basis above those amounts recommended.
Minerals are divided into two groups, major and trace minerals.
Major minerals are those that are required by the body in quantities
greater than 100 mg per day and include Calcium, Magnesium, Phosphorous,
Chloride and Sodium. Trace minerals are those that are required
by the body in quantities less than 100 mg per day. Trace minerals
are Iron, Copper, Zinc, Iodine and Selenium. The following table
includes recommended daily allowance.
Essential Minerals
|
Essential Minerals
|
RDR
|
Purpose
|
Source
|
|
Calcium
|
800 mg |
Blood clotting, Bones, Muscles, Nerves |
Milk products, Broccoli |
|
Phosphorus
|
750 mg |
Muscles, Nerves, Energy production,
Bones |
Cereal, Meat, Fish, Legumes, Dairy |
|
Potassium*
|
2000 mg |
Energy, Hair, Skin, Nails, Heart rhythm,
muscle contraction, regulation of body
fluids |
Citrus, Bananas, fish, poultry, dairy |
|
Magnesium*
|
350 mg |
Bone growth, protein and energy
production |
Egg yolks, dark leafy greens |
|
Sodium*
|
500 mg |
Muscle and nerve function, body fluid
balance |
Meat, Milk products, fish, salt |
|
Chloride
|
750 mg |
Aids digestion, maintains body fluid
balance |
Salt |
|
Zinc
|
15 mg |
Insulin production, male prostate
function, digestion, metabolism |
Shellfish, eggs, meat |
| Iron |
10 mg |
Hemoglobin (Blood Oxygen transport),
Myoglobin (Muscle Oxygen storage) |
Meat, Fish |
|
Chloride*
|
750 mg |
Muscle and nerve function, acid-base
balance, digestion |
Meat, Milk products, Fish |
| Fluoride |
4 mg |
Hardens bones and teeth |
Coffee, tea, spinach, gelatin, onion |
| Iodine |
150 mcg |
Proper thyroid function |
Water, Iodized salt |
| Copper |
3 mg |
Red blood cells, connective tissue,
nerve fibers |
Shellfish, grains, nuts, chocolate |
| Chromium |
200 mcg |
Carbohydrate metabolism |
Vegetables, grains, Brewer's Yeast |
| Molybdenum |
250 mcg |
Nitrogen metabolism |
Grains, vegetables |
| Selenium |
70 mcg |
Works with Vitamin E to protect cells |
Grains, meats, fish, poultry |
*Electrolytes provide the proper electrical charge
within the body fluids for the transmission of nerve impulses, muscle
contraction, and proper body fluid levels and acid-base fluid balance.
Fitness Guide
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Content Provided by International Fitness Association
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