Minerals are inorganic substances found naturally in the environment, but they are also needed by the body to function properly. Dietary minerals are found in foods and can be categorized into major and trace minerals, where major minerals are needed in doses greater than 100mg per day and trace minerals less than 20mg per day. Adequate intake is essential to good health and recommended daily intake, or RDI, has been established for each essential mineral.
Calcium
Calcium is the most abundant mineral in the body. It supports healthy bones and teeth and also plays a role in muscle and heart contraction, nerve cell impulses and hormone secretion. It is abundant in dairy products such as cheese, milk and yogurt as well as green leafy vegetables and fish such as salmon and sardines. The Council for Responsible Nutrition, or CRN, recommends adults consume 1,000mg per day and those over 50 years of age 1,200mg per day. Adolescents ages 9 to 18 should consume 1,300mg per day and children 500 to 800mg per day.
Phosphorous
Phosphorous is needed to build bones and teeth and is also a part of cell membranes. Foods abundant in phosphorous include milk and dairy products, meats, poultry, fish and vegetables. The CRN recommends that adults, adolescents and children consume 700mg, 1,250mg and 500mg of phosphorous each day, respectively.
Magnesium
According to Harvard Health Publications, magnesium is an important mineral in a variety of chemical reactions in the body. It is found in green vegetables, nuts and seeds, milk and whole-wheat breads. The recommended daily intake for adults is 420mg for men and 320mg for women, according to the Council for Responsible Nutrition.
Potassium
Potassium is an important mineral and electrolyte that helps maintain fluid balances in the body. It helps regulate the heartbeat and is needed for muscle contraction and nerve impulses. It is found in foods such as bananas, meats, milk, vegetables, grains and legumes. The Institute of Medicine Food and Nutrition Board recommends adult men and women consume 2,000mg of potassium per day.
Sodium and Chloride
Sodium and chloride are two minerals that help balance fluids and when combined constitute salt, or sodium chloride. Salt is commonly found in a variety of sauces and processed foods, and too much in the diet can raise blood pressure levels. The Institute of Medicine Food and Nutrition Board recommends adults consume no more than 750mg of chloride per day and to limit sodium intake to less than 2,400mg per day.
Trace Minerals
Trace minerals are minerals required by the body to function properly but are only needed in small amounts. The trace minerals are iron, manganese, copper, zinc, fluoride, iodine, chromium, selenium and molybdenum. They are involved in a variety of bodily functions, from enzyme and protein production to blood clotting and bone formation. Recommended intakes of zinc and iron are in the range of 10 to 18mg per day, while manganese, fluoride and copper intake should be in the range of 2 to 5mg per day, according to the University of Delaware. The remaining trace minerals are only needed in quantities less than 1mg per day. Under normal conditions, a well-balanced diet provides sufficient amounts of trace minerals.
Member Comments