Minerals

Minerals are micronutrients that are essential for human survival. Minerals need to be eaten through the diet because they are comprised of basic elements, thus our bodies are unable to manufacture them independently. There are many minerals found on our planet that are not considered micronutrients, we will discuss only the minerals that are necessary for human health.

Calcium

• Function: water balance, aid in nerve signals, body growth and development, bone development and maintenance, blood clotting, muscle contraction, cell metabolism
• Deficiency: osteoporosis, osteomalacia
• Toxicity: increased development of kidney stones, irritability, headache, kidney failure
• Sources: almonds, sesame seeds, beans, canned salmon, dairy products, soy milk, calcium-fortified OJ, Chinese cabbage, mustard greens, turnip greens, Brussels sprouts, broccoli, kale, cabbage, cauliflower
• Recommended intake: 1000-1200 mg/day
• Vitamin D helps absorption

Phosphorus

• Function: water balance, body growth and development, major component of bones and teeth, aids in energy production, DNA and RNA synthesis, part of phospholipid membranes, hormonal regulation, acid-base regulation, protect against hypertension
• Deficiency: bone loss, stunted growth, poor dentition
• Toxicity: rare, calcium-phosphorus precipitates in body tissues, poor kidney function
• Sources: tuna, chicken, trail mix, baked beans, pork chop, fish, milk, cottage cheese, yogurt, pancakes
• Recommended intake: 700 mg/day
• Vitamin D helps absorption

Potassium

• Function: water balance, aid in nerve signals and muscle function, helps balance sodium levels to prevent HTN
• Deficiency: hypokalemia (weakness, fatigue, constipation, arrhythmia)
• Toxicity: hyperkalemia (arrhythmia, cardiac arrest— more common in people with kidney failure)
• Sources: fruits, vegetables (especially potatoes), milk, whole grains, dried beans, meats
• Recommended intake: 3500-4700mg/day

Sulfur

• Function: component of vitamins and amino acids, aids in drug detoxification, acid-base balance
• Deficiency: N/A
• Toxicity: rare
• Sources: foods high in protein (meats, fish, poultry, dairy, soy, etc.)
• Recommended intake: N/A

Sodium

• Function:  aids in the absorption of glucose, water balance, aid in nerve signals and muscle function
• Deficiency: rare-- hyponatremia (headache, nausea, vomiting, fatigue, muscle cramps, seizures, coma, death)
• Toxicity: hypertension, heart disease, stroke
• Sources: milk, cheese, cured meats, canned foods ( soups, entrees, sauces, etc.), saltine crackers, processed foods, pickles, condiments
• Recommended intake: 1500-2400mg/day (only 200mg required for basic body needs)
• Sodium (salt) is used to make tons of delicious foods! These foods include, but are not limited to, CHEESE, cured meats, pickles, and bread.

Chloride

• Function: water balance, aids in nerve signals, component of stomach acid, immune function, acid-base balance
• Deficiency: weakness, anorexia, lethargy, acid-base imbalance
• Toxicity: increased blood pressure
• Sources: table salt, seaweed, olives, rye, lettuce, fruits & vegetables
• Recommended intake: 2300-3400mg

Magnesium

• Function: cofactor in chemical reactions, energy utilization, DNA & RNA synthesis, nerve transmission, muscle contraction, insulin release from pancreas
• Deficiency: irregular heartbeat, weakness, muscle spasm, disorientation, nausea, vomiting, seizures, low blood calcium, increased risk of osteoporosis, increased risk for Metabolic Syndrome,
• Toxicity: diarrhea, weakness, nausea, slowed breathing, malaise, coma, death
• Sources: green leafy vegetables, broccoli, squash, beans, nuts, seeds, whole grains, chocolate, milk, meats, hard tap water
• Recommended intake: 310 mg/day (women), 400 mg/day (men)
• Vitamin D helps absorption

Iron

• Function: component in hemoglobin,
• Deficiency: microcytic-hypochromic-anemia,
• Toxicity: gastric upset, constipation, nausea, abdominal pain vomiting, faintness
• Sources: lean meat, seafood, nuts, beans, veggies, fortified grain products
• Recommended intake: 18 mg/day (women), 8 mg/day (men)
• Vitamin C helps absorption if eaten at the same meal

Adapted from Wardlaw’s Perpectives of Nutrition