MAJOR MINERALS FUNCTIONS FOOD SOURCES RECOMMENDED INTAKES CLINICAL ISSUES:

DEFICIENCY/TOXICITY

Calcium (Ca) 1. Bone and tooth formation 1. Milk (whole, low-fat, AI Deficiency:
2. Blood clotting skim) Adults: 1000-1200 mg 1. Reduced bone density
3. Muscle 2. Milk-based products Pregnancy/lactation: 1000 2. Osteoporosis
contraction/relaxation 3. Green leafy vegetables mg Toxicity:
4. CNS 4. Legumes UL: 2500 mg 1. Constipation
5. Blood pressure 2. Urinary stones
3. Reduced zinc and iron
absorption

Phosphorus (P) 1. Bone and tooth formation 1. Dairy foods RDA Deficiency:
(component of 2. Egg Adults: 700 mg 1. Rare
hydroxyapatite) 3. Meat Pregnancy/lactation: 700 mg Toxicity:
2. Energy metabolism 4. Fish UL: 4000 mg 1. Increase calcium excretion
(enzymes) 5. Poultry
3. Acid-base balance

Magnesium (Mg) 1. Structure/storage 1. Whole grains RDA Deficiency:

2. Cofactor 2. Legumes Men: 420 mg 1. Secondary with muscle
3. Nerve and muscle 3. Green leafy vegetables Women: 320 mg twitching, weakness,
function (broccoli) Pregnancy/lactation: 320- convulsions from FVD
4. Blood clotting 4. Hard water 360 mg
UL: 350 mg

Sulfur (S) 1. Components 1. CHON-containing foods CHON-adequate diets Deficiency:

 It is present in every cell (gears/apparatus)/ contain adequate levels 1. Only if CHON malnourished
of the body provide of CHON Foods containing complete  RDA recommendations (Deficiencies of sulfur do not occur;
 Part (element/component) structure proteins: for CHON are 20% higher sulfur is so basic to the structure of
of the several amino 2. It is also involved with a. Fish (from 50 grams to 60 the human cell that deficiencies
acids, thiamine, and biotin maintaining the acid- b. Shellfish grams) for pregnant cannot develop)
 0.25% of total body mass base balance of the c. Chicken women
body d. Turkey  The CHON RDA for
e. Duck lactation is even higher
 f. Beef than during pregnancy
AMINO ACIDS g. Lamb (from 50 grams to 65
 Organic compounds h. Pork grams)
containing carbon, i. Eggs  RDA
hydrogen, oxygen, and j. Soybeans (tofu) - Average adult man:
nitrogen k. Cheese: hard cheese 58 to 63 grams
 20 amino acids: EEAs (cheddar, Swiss) and - Average adult women:
(cannot manufactured by soft cheese (cottage 46 to 50 grams
the human body), and cheese)
NEAA (manufactured by l. Milk
the human body) m. Ice milk/reduced fat ice
 EAAs (9): histidine, cream
isoleucine, lysine, n. Yogurt
methionine, o. Frozen yogurt
phenylalanine, threonine,
tryptophan, valine – from Foods containing
dietary intake incomplete proteins:
 NEAA (11): alanine, a. Cereals (ready-to-eat,
arginine, aspartic acid, oatmeal)
cysteine, cystine, glutami b. Grains (wheat, rice,
acids, glutamine, glycine, corn, oats/oatmeal,
proline, serine, tyrosine – barley, spaghetti/pasta,
synthesized bagels, bread)
(create/make) in the liver c. Legumes (black-eyed
peas, lentils, beans,
THIAMINE peanuts/peanut butter,
 Vitamin B1 chick peas, split peas)
 Serve as a coenzyme (a d. Broccoli
nonprotein organic e. Potatoes
molecules that is f. Green peas
associated g. Leafy green vegetables
[linked/coupled] with and
activates an enzyme [a
substance that
accelerates [speed up]
the chemical reactions;)
 in energy metabolism
 It has a role in nerve
functioning related to
muscle
 RDA (1.2 mg for men
and 1.1 mg for women)
 RDA: the level of nutrient
intake sufficient to meet
the needs of almost all
healthy individuals of a
life-stage and gender
group
 Lean pork, whole or
enriched grains and nuts

BIOTIN
 Assists in the transfer of
carbon dioxide from one
compound to another
 Playing an important role
in CHO, CHON, and fats
metabolism (a set of
processes through which
absorbed nutrients are
used by the body for
energy and to form an
maintain body structures
and function)
 AI: 30 mcg
 AI: an approximate level
of an average nutrient
intake determined by
observation of or
experimentation with a
particular group or
population that appears
 to maintain good health
 Sources: liver, kidney,
peanut butter, egg yolks,
and yeast

Sodium (Na) 1. Major extracellular 1. Table salt EMR Deficiency:

 Major electrolytes electrolyte for fluid 2. Naturally in many foods Adults: 500 mg FVD (Fluid Volume Deficit)
(potassium and chloride) regulation 3. Processed foods EMR (Estimated Minimum 1. Headache
in the body - It strongly affects the Requirements) 2. Muscle cramps
distribution of water Form ages 19-30 3. Weakness
through osmosis 4. Decreased concentration
- It has a role in the 5. Memory loss
regulation of body fluid 6. Appetite loss
level in and out of Toxicity:
cells 1. Sodium-sensitive hypertension
- OSMOSIS: the net
movement of water
molecules through a
selectively permeable
membrane from an
area of higher water
concentration to an
area of lower water
concentration until
equilibrium is reached
- Occurs only when
membrane is
permeable to water
but is not permeable
to certain solutes
2. Body fluid levels
3. Acid-base balance (part
of bicarbonate buffer
system)
4. Nerve impulse and
 contraction
5. Blood pressure/volume

Potassium (K) 1. Major intracellular 1. Unprocessed foods EMR Deficiency:

electrolyte for fluid 2. Fruits Adults: 2000 mg 1. Muscle weakness
regulation 3. Vegetables 2. Confusion
2. Muscle function 4. Dairy products 3. Decreased appetite
5. Meats 4. Cardiac arrhythmias caused
6. Legumes by FVD from vomiting,
diarrhea or diuretics
Toxicity:
1. From diet or supplements if
renal disease present

Chloride (Cl) 1. Acid-base balance 1. Table salt EMR Deficiency

2. Gastric hydrochloric acid Adults: 750 mg FVD caused by vomiting/diarrhea
for digestion

TRACE MINERALS FUNCTIONS FOOD SOURCES RECOMMENDED INTAKE CLINICAL ISSUES

DEFICIENCIES/TOXICITY

Iron (Fe) 1. Distributes oxygen in Heme sources: RDA Deficiency:

 About 66% found in hemoglobin and 1. Meat Men: 8 mg 1. Microcytic anemia (children
hemoglobin of blood myoglobin 2. Fish Women: 18 mg and women at risk)
 Normal losses of iron 2. Growth 3. Poultry Pregnancy: 27 mg Toxicity:
occur shedding of hair, 4. Egg yolks Lactation: 9 mg 1. Hemosiderosis
epithelial cells, and Non-heme sources: UL: 45 mg 2. Hemochromatosis
mucosal cells, and in 1. Vegetables
sweat, urine, feces, bile, 2. Legumes
and blood lost during 3. Whole grains
menstruation 4. Enrich grains
 Zinc (Zn) 1. Cofactor for more than 1. Meat RDA Deficiency:
200 enzymes 2. Fish Men: 11 mg 1. Decreased wound healing
2. Carbohydrates 3. Poultry Women: 8 mg 2. Decrease taste and smell
metabolism (insulin 4. Whole grains UL: 40 mg 3. Impaired sexual and physical
function) 5. Legumes development
6. Eggs 4. Immune system disorder
Toxicity:
1. Similar to flu with
vomiting/diarrhea/fever/exhau
stion

Iodine (I) 1. Thyroxine synthesis 1. Iodized salt RDA Deficiency:

 Excretes in urine (thyroid hormone) 2. Seafood Adults: 150 mcg 1. Decrease thyroxine, causing
2. Regulated growth and UL: 1100 mcg sluggishness and weight gain
development 2. Goiter
3. BMR regulation 3. Cretinism (if during
pregnancy)
Toxicity:
1. Thyrotoxicosis

Fluoride (Fl) 1. Bone and tooth formation 1. Fluoridated water AI Deficiency:

2. Increase resistance to 2. Tea Men: 4 mg 1. Increase dental carries
decay 3. Seafood Women: 3 mg Toxicity
3. Decrease mineralization 4. Seaweed UL:10 mg 1. Flourosis

Selenium (Se) 1. Antioxidant cofactor with 1. Meat RDA Deficiency:

vitamin E 2. Fish Adults: 55 mcg 1. Possible Keshan
2. Prevents cell and lipid 3. Eggs UL: 400 mcg disease/cancer
membrane damage 4. Whole grains Toxicity:
3. Play a role in preventing 1. Liver damage
certain birth defects, 2. Vomiting
miscarriage, prostate 3. Diarrhea
cancer, and coronary
artery disease
 Copper (C) 1. Coenzyme in antioxidant 1. Organ meats (liver) RDA Deficiency:
 Some stored in liver and reactions and energy 2. Seafood Adults: 900 mcg 1. Done demineralization and
spleen metabolism 3. Green leafy vegetables UL: 10,000 mcg anemia
2. Wound healing Toxicity:
3. Nerve fiber protection 1. Wilson’s disease or with
4. Iron use (required with supplements producing
iron for synthesis of vomiting/diarrhea
hemoglobin)
5. Enzyme necessary for
melanin formation

Chromium (Cr) 1. Carbohydrates 1. Animal food AI Deficiency:

 Needed for normal metabolism 2. Whole grains Men: 35 mcg 1. Possible link with
activity of insulin in CHON 2. Part of glucose tolerance Women: 25 mcg cardiovascular disorder
and lipid metabolism factor 2. Hypoglycemia
3. Hyperglycemia
4. Unresponsive insulin

Manganese (Mn) 1. Part of the metabolic 1. Whole grains AI Deficiency:

 Some stored in liver and reaction enzymes 2. Green leafy vegetables Men: 2.3 mg Unknown
spleen 2. Needed for hemoglobin 3. Legumes Women: 1.8 mg
synthesis, urea formation, UL: 11 mg
growth, reproduction,
lactation, bone formation,
and possibly production
and release of insulin
3. Inhibition of cell damage

Molybdenum (Mo) 1. Coenzyme 1. Many foods RDA Deficiency:

Adults: 45 mcg Unknown
UL: 2000 mcg