Minerals

The Recommended Daily Allowances (RDAs) for vitamins and minerals are established by expert committees appointed by national health authorities. The process of determining RDAs is ongoing, with values being updated as new research emerges on nutrient requirements and health outcomes. It's advisable not to exceed the upper limits set for these nutrients, as excessive intake may have adverse effects.

97KB

Essential Minerals.pdf

pdf

Minerals	Benefits	RDA	Food Source
Calcium	Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure	M: 1,000 mg W:1,200 mg Upper Limit 2,500 mg	Yogurt, cheese, milk, sour cream, whey protein, cooked broccoli, oranges, figs, orange juice
Copper	Bone strength, cardiovascular health, immune support, collagen formation, iron absorption, energy production, brain neurotransmitter function and thyroid hormone production	M: 900 mcg W: 900 mcg Upper Limit 5,000 mcg	Liver, shellfish, spirulina, cashews, mushrooms, dark chocolate, avocado
Iodine	Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth	M: 150 mcg W: 150 mcg Upper Limit 1,100 mcg	Cod, shrimp, turkey, seaweed, kelp, whole milk, yogurt, cranberries, strawberries, potatoes, iodized salt
Iron	Helps hemoglobin in red blood cells and myoglobin in muscle cells transport oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones	M: 18 mg W: 18 mg / 8 mg postmenopause Upper Limit 45 mg	Red meat, liver, poultry, shellfish, dark chocolate, cooked spinach and collard greens
Magnesium	Needed for many chemical reactions in the body. Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure and blood sugar. Helps build bones and teeth	M: 420 mg W: 320mg Upper Limit supplement 350 mg food n/a	Milk, cocoa, dark chocolate, avocado, sweet potato, coconut, orange, grapefruit, banana, mussels, oysters, cooked spinach and swiss chard, cashews
Manganese	Helps metabolize amino acids, cholesterol, and carbohydrates. Bone formation and mineralization. Neurotransmitter synthesis and helps protect against neurodegenerative diseases	M: 2.3 mg W: 1.3 mg Upper Limit 11 mg	Mussels, clams, oysters, sweet potato, squash, pineapple, wild blueberries, raspberries, strawberries, cooked spinach, collard greens and cabbage
Phosphorus	Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells	M: 700 mg W: 700 mg Upper Limit 4,000 mg	Milk, cheese, yogurt, red meat, lean pork and poultry, shellfish, shrimp, eggs, avocado, potatoes.
Potassium	Maintain proper fluid balance in the body, crucial for hydration and cell function. Muscle contraction, including the heart muscle. Lowers blood pressure. Prevents kidney stones.	M: 4.7 g W: 4.7 g Upper Limit n/a	Meat, dairy, liver, avocado, white & sweet potatoes, squash, carrots, cucumber, beets, melons, citrus fruits, peaches, bananas, coconut water, mushrooms, cooked spinach
Selenium	Neutralizes unstable molecules that can damage cells. Helps regulate thyroid hormone activity. Helps in making DNA, protects against cell damage and infections	M: 55 mcg W: 55 mcg Upper Limit 400 mcg	Beef, lamb, liver, turkey, chicken, pork, eggs, shrimp, mussels, oysters, lobster, herring, white mushrooms, cooked spinach
Zinc	Immune function, helping to fight off infections and regulate inflammation. Form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for taste, smell, and wound healing	M: 11 mg W: 8 mg Upper Limit 40 mg	Beef, lamb, bison, liver, oysters, crab, scallops, cod, whey protein, dark chocolate, wild blueberries, cashews, cooked spinach and asparagus

By using this Site, you acknowledge that you have read, understood, and agree to be bound by these Terms of Use and Medical Disclaimer.