Zinc, manganese and phosphorus are mineral elements essential to your diet in small amounts. Minerals cannot be produced in living organisms, but you get them in your diet because they are absorbed from the soil directly into plants or indirectly from animals that eat plants containing minerals. A well-balanced diet that includes an array of fruits, vegetables, grains and lean proteins provides you with adequate daily intake of zinc, manganese and phosphorus.
Zinc Intake and Food Sources
Zinc supports normal growth and development, plays a role in immune system functions and metabolic functions in your cells. Zinc does not store in your body; it must be replenished through food sources on a daily basis. The daily allowance of zinc for adults is 8 mg to 11 mg. Foods high in protein are high in zinc and include beef, pork and dark meat chicken. Oysters are the most abundant source of zinc and other seafood, such as crab and lobster, supply adequate amounts in one serving. Although beans, nuts and fortified whole grains have small amounts of zinc, chemicals called phytic acids present in these foods inhibit the proper absorption of zinc in your body.
Manganese Intake and Food Sources
Manganese helps your body form connective tissue, bone and sex hormones. It plays a role in metabolic processes like calcium absorption, glucose regulation and normal functions of the brain and nerves. Manganese also has antioxidant activity to protect your cells from harmful molecules. Daily adequate intake of manganese for adults is 1.8 mg to 2.3 mg. Food sources include pecans, almonds, peanuts, and bean varieties. Pineapple, spinach and sweet potatoes have adequate amounts of manganese per serving, as do whole grains like brown rice, wheat bread and oatmeal.
Phosphorus Intake and Food Sources
All of your cells require phosphorus for normal functions and it is important as a buffering mineral for your body to maintain acid-base, or pH, balance. Phosphorus helps to filter waste in the kidneys, it is needed for the maintenance of cells and it is highly present in bone. The daily allowance of phosphorus in adults is 700 mg. Food sources include dairy, poultry, beef or fish, beans and nut varieties. Phosphorus is present in most foods, but plant-based foods, including refined grains like white bread or rice, potatoes and cruciferous vegetables like cabbage, are low in phosphorus.
Considerations and Cautions
Zinc, manganese and phosphorus have established tolerable upper intake levels because too much from supplements in your diet can have adverse effects. The limit for zinc is 40 mg per day and exceeding this can result in abdominal pain, diarrhea or other nutrient deficiencies. The limit for manganese is 11 mg with excess use resulting in neurological disturbances. The limit for phosphorus is 4,000 mg per day, but if you have kidney disease the limit should not exceed 1,000 mg unless otherwise advised by your physician. Consult your physician before taking supplements containing these minerals to ensure safety for your health.
References
- Office of Dietary Supplements: Zinc
- Linus Pauling Institute; Manganese; Jane Higdon; August 2001
- Linus Pauling Institute; Phosphorus; Jane Higdon; April 2003
- MedlinePlus: Zinc in Diet
- MayoClinic.com; Low-Phosphorus Diet; Erik P. Castle, M.D.; August 7, 2010
- University of Maryland Medical Center: Manganese
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