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Dietary Minerals are the chemical elements required by living organisms, other than the four elements Carbon, Hydrogen, Nitrogen, and Oxygen which are omnipresent in organic molecules. They can be either bulk minerals (required in relatively large amounts) or trace minerals (required only in minute amounts).

These can be naturally occurring in food or added in elemental or mineral form, such as calcium carbonate or sodium chloride. Some of these additives come from natural sources such as ground oyster shells. Sometimes minerals are added to the diet separately from food, as vitamin and mineral supplements and in dirt eating, called pica or geophagy.  [more]

List of nutritional minerals

Dietary supplement pyramid
Vitamins in Food
Botanicals
Minerals
Beta Carotene
Bioflavonoids
Biotin Vitamin H
Choline
CoQ 10
Essential Fatty Acids
Folic Acid Vitamin B9
Hesperidin
Inositol
PABA
Rutin
Vitamin A
Vitamin B Complex
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B9
Vitamin B12
Vitamin B15
Vitamin B17
Vitamin C
Vitamin D
Vitamin E
Vitamin F Unsaturated Fats
Vitamin G Nutritional Yeast
Vitamin J Choline
Vitamin K
Vitamin P Rutin

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Appropriate intake levels of each dietary mineral must be sustained to maintain physical health. Excessive intake of a dietary mineral may either lead to illness directly or indirectly because of the competitive nature between mineral levels in the body. For example, large doses of zinc are not really harmful unto themselves, but will lead to a harmful copper deficiency (unless compensated for, as in the Age-Related Eye Disease Study).

Food sources

  • Dairy products, calcium-fortified foods, canned fish with bones, and green leafy vegetables for calcium
  • Nuts, soy beans, and cocoa for magnesium
  • Table salt (sodium chloride, the main source), sea vegetables, milk, and spinach for sodium
  • Legumes, whole grains, potatoes with skin, tomatoes, bananas, etc. for potassium
  • Table salt is the main dietary source for chlorine
  • Meat, eggs, and legumes for sulfur
  • Red meat, leafy green vegetables, tuna, salmon, eggs, dried fruits, beans, and whole and enriched grains for iron

A large body of research suggests that humans often can benefit from mineral supplementation.  This is especially true for humans consuming a low variety of foods. Vitamins and minerals are interdependent, requiring the presence of one another for full benefit; taking a multivitamin without minerals is not nearly as effective as taking one with minerals. Extensive university research also demonstrates that the most bioavailable form of supplemental mineral is the chelated mineral (one that is bonded to a specific-size amino acid).

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