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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]
|
Mineral |
What does it do for you? |
How much do I need to take each day? |
What do I need to eat? |
| calcium | maintains strong bones and healthy teeth. Helps metabolise your body's iron..Keeps your heart beating regularly. |
800 to 1200 mg
|
milk, cheese, yoghurt, soyabeans, sardines, peanuts, sunflower seeds, dried beans |
| chlorine | helps keep you to stay supple |
10 g
|
table salt, kelp, olives |
| copper | keeps up your energy by aiding iron absorption |
2 mg
|
dried beans and peas, whole wheat, prunes, calf and beef liver, most sea food |
| Fluorine | Strengthens bones |
1mg
|
fluoride drinking water, sea food |
| iron | promotes resistance to disease prevents fatigue |
10 - 18mg for adults
|
beef kidney, heart and liver, raw clams, dried peaches, red meat, egg yolks, nuts, beans, asparagus, oatmeal |
| magnesium | promotes a healthy cardio-vascular system |
300 - 400 mg
|
figs, lemons, grapefruit, yellow corn, almonds, nuts, seeds, apples, dark green vegetables |
| manganese | helps prevent fatigue..Aids muscle reflexes |
2.5 to 7 mg
|
nuts, leafy vegetables, peas, beetroot, egg yolks, whole grain cereals |
| phosphorous | helps the body repair itself |
800 - 1200 mg
|
fish, poultry, whole grains, egg, nuts, seeds |
| potassium | assists in reducing blood pressure |
900 mg
|
oranges, lemons, grapefruit, green leafy vegetables, bananas, potatoes, sunflower seeds |
| selenium | helps the tissues retain its |
50 - 100 mcg
|
wheat germ, bran, tuna, |
| elasticity | onions, tomatoes, broccoli | ||
| sodium | helps your muscles to function |
over 14g can produce |
kitchen salt, shellfish, |
|
toxic effect |
carrots, dried beef | ||
| zinc | governs the contractility of |
15 mg
|
steak, lamb chops, brewer's |
| muscles | yeast, pumpkin seeds, eggs |
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).
