Importance of Dietary Minerals Part 1: Major Minerals

Like vitamins, dietary minerals both major and minor are required for many biochemical processes in our body. There are seven major minerals found in abundance in the human body: calcium, phosporus, sodium, chlorine, potassium, magnesium, and sulfur. Minor or trace minerals like iron, zinc, manganese, copper, and iodine, are also important for hormones and enzyme activity even though they are found only in a small amount.

Milk is high in calcium.

Calcium

Recommended Daily Allowance: adults <50 years old: 1000 mg/day, >50 years: 1200 mg/day
Calcium is required for bone formation, muscle contraction, the transmission of nerve signals, blood clotting, and supports heart function. It is found in diary products like milk and cheese, green leafy vegetables, nuts and seed.

Phosporus

RDA: 700 mg/day
Phosporus is required for bone growth and energy production in cells. It is found in meat, fish, poultry, eggs, diary products, and grains.

Sodium

RDA: 1500 mg/day
Sodium is an important electrolyte that regulates fluid balance. Besides table salt, sodium is found in many processed foods and in sea products.

Chlorine

RDA: 2300 mg/day
Chlorine is required for stomach acid production and fluid regulation. It is found mainly in table salt together with sodium.

Banana is high in potassium.

Potassium

RDA: 4700 mg/day
Potassium is also an important electrolyte that regulates fluid balance, maintains normal heart function, and muscle contraction. It is found in banana, sweet potato, and soybeans.

 

 

Magnesium

RDA: Adult men age 19-30: 400 mg/day, adult men age 31 and up: 420 mg/day, adult women age 19-30: 310 milligrams/day, adult women age 31 and up: 320 mg/day
Magnesium is required for normal muscle, nerve, and immune system function. It also regulates heart rhythm and maintain bone strength. It is found in green vegetables, legumes, nuts and seeds.

Sulfur

There is no RDA for sulfur because it is obtained from amino acids and should be enough in any diet containing enough protein. It is required for amino acid synthesis and enzymatic reactions in our body.