Minerals: What You Need to Know About Them

Minerals are needed in the body to help build cell tissue and promote health. Since the 1940’s the National Academy of Sciences have provided the recommended daily allowance (the USRDA) for all vitamins and minerals. This indicates the amount necessary to meet the nutrient need of nearly 98% of healthy adults and children. This number may change as a person ages, becomes pregnant, or develops other conditions. The list below is from the USDA, National Institutes of Health and is for males 19years old or older and females 19years old or older who are not pregnant or lactating. “MG” is used for milligrams and “MCG” is used for micrograms.

Calcium
RDA Male or Female: 800mg
Major Function: Helps in formation of bones and teeth; for muscle growth and muscle contractions; aids in production of estrogen, cortisone and androgen; aids in blood clotting, heart rhythms, cell membrane permeability, and nerve transmission.
Food Source: Leafy green vegetables, watercress, beams, milk, dairy products, liver, nuts, seafood (such as salmon, shellfish, and sardines).

Chromium
RDA Male or Female: 50-200mcg
Major Function: It controls blood sugar levels.
Food Source: Egg yolks, whole grains.

Copper
RDA Male or Female: 1.5-3mg
Major Function: Helps produce enzymes
Food Source: Nuts, seeds, whole grains, oysters.

Fluoride
RDA Male or Female: 3.1mcg
Major Function: Prevents decaying of teeth
Food Source: in some community water systems, added to water in other areas

Iodine
RDA Male or Female: 150mcg
Major Function: Aids in producing thyroid hormones
Food Source: Iodized salt, marine fish, dairy products

Iron
RDA Male: 8mg
RDA Female (19-50yrs): 18mg
RDA Female (51+yrs): 8mg
Major Function: Needed in oxygen transfer and metabolism
Food Source: Liver and lean meats, poultry, shellfish (clams, oysters), beans, breads, fortified cereal, spinach

Magnesium
RDA Male (19-30yrs): 400mg
RDA Male (31+yrs): 420 mg
RDA Female (19-30 yrs): 310mg
RDA Female (31+years): 320 mg
Major Function: Helps maintain normal nerve and muscle function, regulates body temperature, aids in protein synthesis, and keeps heart rhythm steady
Food Source: Meats, poultry, fish, dried fruit, nuts, whole grains, avocados, leafy green vegetables

Manganese
RDA Male and Female: 2-5mg
Major Function: Needed for protein synthesis and fatty acids, aids in bone formation
Food Source: Nuts, rice, legumes

Phosphorus
RDA Male and Female: 800mg
Major Function: Aids in soft tissue growth and bone growth
Food Source: Meats and dairy products

Potassium
RDA Male and Female: 3500mg
Major Function: Needed for protein and carbohydrate metabolism, maintains fluid balance and the functioning of muscles and nerves.
Food Source: Spinach and other cooked greens, beans, fruits, milk, potatoes

Selenium
RDA Male and Female: 55mcg
Major Function: Needed for normal immune system and thyroid functioning, protects cells against free radicals produced during metabolism.
Food Source: Brazil nuts, tuna, cod, liver, enriched cereals and breads

Zinc
RDA Male: 11mg
RDA Female: 8mg
Major Function: Maintains immune response, reproductive functions, and enzyme activities
Food Source: Oysters, fortified cereals, nuts, seeds, meats