The CalorieKing Mineral Guide

Like vitamins, minerals play a vital role in body growth and maintenance. Your bones, teeth, hair, nails, red blood cells, body fluids, hormones, and enzymes all rely on minerals. Minerals also help to regulate metabolism, blood-clotting, heartbeat, and acid-base and fluid balance, as well as aiding in the function of nerves and muscles.

The essential minerals the body needs to survive form two groups:

• Macrominerals (more than 100mg/day required) including calcium, phosphorus, sodium, potassium, chloride, magnesium.
• Trace Minerals (much smaller amounts required) including iron, zinc, copper, fluoride, iodine, selenium, cobalt, molybdenum, manganese.

Mineral balance is very important to the health of your body. The correct proportion or ratio of minerals can be kept by eating a wide variety of unrefined fresh foods. However, it is a delicate balance that can be upset by certain diseases, as well as extreme forms of dieting or supplementation.  

Minerals are not destroyed by cooking. But, as with vitamins, they are often lost to trimming and peeling, or are drained away with water that food has been cooked in.

Note on heavy metals: The so-called “heavy metals” are minerals including lead, mercury, cadmium and arsenic, which are toxic to humans. They can contaminate the food supply as a byproduct of industrial processes. Breathing polluted air and cigarette smoke also contributes to heavy metal intake.

Calcium’s role in the body: Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength. Bones and teeth store 99% of the body's calcium.

The calcium level in blood is kept at a steady level by the continual exchange of calcium between blood and bone. When insufficient calcium is obtained from food the body draws calcium out to the bones. This bone loss over a period of years may lead to osteoporosis.

Recommended Daily Allowance
0-6 months	210 mg
6-12 months	270 mg
1-3 years	500 mg
4-8 years	800 mg
9-18 years	1300 mg
19-50 years	1000 mg
51+ years	1200 mg

Toxicity: Low. Excess calcium supplementation has been associated with some mineral imbalances such as zinc.

Calcium deficiency and osteoporosis: In osteoporosis, the bones become weak, brittle and easy to fracture, particularly the ones of the wrist, hips and spine. Loss of height and curvature of the spine may also result, as may periodontal disease - the deterioration of the jaw bones that support the teeth. While osteoporosis occurs in men, it affects women far more often; one in four women will have osteoporosis by age 60.

Sufficient intake of calcium helps to prevent osteoporosis. Young women may lessen the risk of osteoporosis by eating high-calcium foods and exercising regularly, and by avoiding smoking and excessive dieting that results in period cessation.  

In menopausal women, hormone therapy as well as calcium supplements and exercise, can help slow down osteoporosis. While dietary calcium cannot reverse age-related bone loss, it can slow down the process.

People who have difficulty eating sufficient calcium-enriched foods should consider a calcium supplement. However, as these can reduce iron absorption, take them separately from iron supplements and iron-containing foods.

Good food sources:

The richest sources of calcium are:

• milk,
• yogurt,
• cheese, and
  
• calcium-enriched soy, rice or almond drinks.

Note that low-fat and nonfat varieties contain similar calcium levels.

Canned fish with edible bones (such as salmon/sardines) are also high in calcium, if the  the bones are consumed too.

Other good sources of calcium include tofu (soybean curd) that has added calcium, tempeh, broccoli, and dried beans. Phytoestrogens in calcium-enriched soy foods may also lessen the calcium losses of menopause.

People with lactose intolerance may choose calcium-enriched non-dairy drinks, such as soy drink, rice drink and almond drink as an alternative to dairy milk.

For non-vegetarians, note that large intakes of animal protein, such as from meats, can result in body calcium losses. A better option is to consume a largely plant-based diet complemented by a moderate amount of flesh foods (3-4 oz portions per meal) along with occasional vegetarian protein sources.

Calculating calcium from food labels: The calcium content of packaged foods and drinks is shown in the Nutrition Facts Label as a percentage of the Recommended Daily Allowance (RDA) 1000 mg. To convert this percentage into milligrams, simply multiply the percent figure by 10 (add a zero). For example, 5% of RDA equals 50 mg calcium and 35% of RDA equals 350 mg calcium.

Chromium’s role in the body:

• Essential trace element for carbohydrate and fats metabolism
• Part of the glucose tolerance factor (GTF) which promotes efficient insulin function. (Insulin helps regulate blood sugar levels, stimulates metabolism, and helps build and retain muscle tissue.)
• May protect against diabetes. Although there is no direct evidence that chromium can prevent diabetes, research shows chromium can improve glucose tolerance (and possibly reduce blood cholesterol).

RDA: Not yet established. 50-200 mcg considered adequate and safe.

Toxicity: Low


Deficiency: Chromium deficiency is difficult to assess. It may take many years to develop and so is more likely to occur in elderly people. It is thought that chromium deficiency may contribute to “mature onset diabetes” (Type 2) and associated problems.

The best indicator of chromium deficiency may be a beneficial response to a period of chromium supplementation.

Chromium losses may result from strenuous exercise, infection and physical trauma. High sugar diets also increase chromium loss.

Good food sources: Brewer's yeast, (from chromium-rich barley), blackstrap molasses, egg yolk, cheese, liver, whole-wheat products, whole grains, wheat bran, wheat germ, meat, and apple peel are all good sources of chromium.

Iron’s role in the body: Iron has many roles, but its main job is to carry oxygen in the hemoglobin of red blood cells. Hemoglobin takes oxygen to your body cells where it’s used to produce energy. Iron also helps:

• Change beta-carotene to vitamin A
• Produce collagen (which holds tissues of your body together)
• Make body proteins (amino acids)
• Protect against infections as part of an enzyme in your immune system  

Recommended Daily Allowance
0-6 months	6 mg
7 months-10 years	10 mg
Males, 11-18 years	12 mg
Males, 18+ years	10 mg
Females, 11-50 years	15 mg
During pregnancy	30 mg

Toxicity: Excess iron is toxic, causing vomiting, diarrhea, and damage to the intestine. Iron may accumulate in the body when a person is given iron therapy in excessive amounts or for too long, receives repeated blood transfusions, or has chronic alcoholism.

Deficiencies: Severe iron deficiency results in anemia with small, pale, red blood cells that have a low hemoglobin concentration. In the US, iron deficiency anemia is relatively rare, but affects 5% of women 20 - 49 years old. Symptoms of anemia include:

• Extreme fatigue
• Weakness
• Shortness of breath
• Confusion or loss of concentration
• Dizziness or fainting
• Pale skin, including decreased pinkness of the lips, gums, lining of the eyelids, nail beds and palms
• Rapid heart beat (tachycardia)
• Feeling cold
• Sadness or depression  

Iron supplements intended for other household members are also the most common cause of pediatric poisoning deaths in the US.

Iron overload disease (hemochromatosis) is a potentially fatal but treatable hereditary disorder in which too much iron is absorbed; it affects over 1 million Americans.

Food sources: Grain products are a principal source of dietary iron, followed by meat, poultry and fish, then vegetables, then legumes, nuts, and soy.

Magnesium’s role in the body:

• An essential mineral for overall health of heart, muscles and nervous system
• Works with calcium to maintain strong bones
• Essential for muscle contraction and nerve function
• Helps relax muscle lining breathing passages and lungs
• Helps in glucose metabolism and the release of energy
• Essential in many enzyme systems
• A magnesium-rich diet may reduce the risk of asthma attacks, abnormal heart rhythm and coronary artery spasm, calcium oxalate kidney stones; and may improve chronic fatigue syndrome.

RDA: Men - 320mg; Women - 270mg

Deficiency: Magnesium deficiency is found more commonly in some patients with hypertension (and those on diuretic drugs), diabetes, migraine, irregular heartbeat, osteoporosis and asthma. It is also common in elderly people, dieters, pregnant women, alcohol drinkers, and athletes.

Symptoms of magnesium deficiency include nausea, anorexia, vomiting, diarrhea, irritability, confusion, tremors, loss of coordination.

Alcohol increases magnesium loss from body.

Good food sources: Wholegrains, seafood, soybeans and other legumes, nuts, and seeds are all good sources of magnesium.

 

Food source	Magnesium content
Bread, wholemeal, 4 slices, 3.5 oz  Bread, white, 4 slices, 3.5 oz  Brazil nuts, 10 nuts, 0.7 oz Soy beans, cooked, 1/2 c., 4.2 oz Almonds, 12-15 nuts, 0.7 oz Cashews, 12 nuts, 0.7 oz  Peanuts, shelled, 30 nuts, 1 oz  Avocado, 1/2 medium, 5.3 oz Banana, 1 medium  Bran, wheat, 1 Tbsp  Chickpeas, cooked, 2 oz  Salmon/tuna, canned, 3.5 oz	90 mg 30 mg 80 mg 70 mg 60 mg 50 mg 45 mg 45 mg 40 mg 40 mg 40 mg 30 mg

Potassium’s role in the body: Potassium is the major mineral element in body cells. It plays an important role in electrolyte balance, nerve conduction and muscle contraction, beating of the heart, energy production and protein synthesis. It also helps neutralize sodium's tendency to raise blood pressure. It may lower the risk of death from stroke.

RDA: 1950-5460 mg, or 50-140 mmol (1 millimole/mmol = 39mg)

Toxicity: Potassium toxicity is rare in healthy people. Over 250 mmol (approximately 10g) may cause cardiac arrest. Toxicity is more likely with kidney, heart or liver disease.

Deficiency: More common in persons on diuretic drugs who suffer from prolonged vomiting and diarrhea. Symptoms of potassium deficiency include muscular weakness, apathy, confusion and an abnormal heartbeat.

Good food sources: Potassium is found in all animal and plant cells.
 

Zinc’s role in the body:

• Essential for tissue growth
• Numerous enzymes require zinc for activity (e.g. enzymes involved in producing DNA genetic material)
• Plays role in structure and function of cell membranes
• Quickens wound healing; may improve healing rate for gastric ulcers
• Boosts immune system
• Required to maintain taste, smell
• Slows progress of macular degeneration, an eye disorder which leads to blindness
• Essential in the production of sperm

Recommended Daily Allowance
Breast-fed infants	3 mg
Bottle-fed infants	6 mg
1-7 years	6 mg
8-11 years	9 mg
12+ years	12 mg
Pregnant women	16 mg
Lactating women	18 mg

Toxicity: Low dose supplementation of 15-50 mg appears safe. Larger doses (over 100 mg) may cause side-effects of nausea, headache, and lowering of  “good” HDL-cholesterol. 

Deficiency: More common in elderly people, vegetarians, athletes, dieters. Symptoms include retarded growth, poor appetite, loss/change of taste and smell, mental lethargy, slow wound healing, being prone to infections, excessive hair loss, reduced sperm count and ejaculatory fluids, reduced libido.

Excess fiber can also decrease zinc absorption.

If you do take zinc supplements, be aware that excess zinc can create a copper deficiency, as well as have a negative impact on chromium absorption.

Good food sources: Lean meat, liver, eggs, seafood, brewer's yeast, legumes, whole grains, wheat germ are all good sources of zinc.

Food source

Zinc content

Oysters, 6 medium, 1 oz  Beef steak, grilled, 4 oz Lamb, cooked, 4 oz Scallops, 10 medium, 2.8 oz Hamburger w/bun, 6 oz Lobster/crayfish, 2.8 oz Pork, leg, baked, 2 slices, 3 oz Cashew nuts, 1/4 cup, 1.4 oz  Rice, brown, cooked, 1 cup  Peanuts, 1/4 cup, 1.4 oz  Salmon/Tuna, canned, 1/2 cup, 3.5 oz Milk (whole/skim), 1 cup  Cheese, cheddar, 1 oz Sunflower seeds, 1 Tbsp, 0.5 oz  Fish, cooked, 1 fillet, 4.2 oz  Peanut Butter, 1 Tbsp  Peas, green, 1/2 cup  Egg, 1 large

19 mg  6 mg  5 mg  5 mg  3.5 mg  3 mg  2.2 mg  2 mg  1.5 mg  1.2 mg  1 mg   1 mg   1 mg  1 mg  0.7 mg  0.7 mg  0.6 mg  0.5 mg

Sodium's role in the body: Sodium is considered a "major mineral". It assists with transmitting nerve impulses, helps regulate blood pressure, helps your muscles and heart relax, and assists regulate body fluids to move in and out of the body's cells.

RDA: 2300 mg for adults, unless you have medical problems, then it can be less. 500 mg is the minimum recommendation for adults.

Sodium and blood pressure: Hypertension, or high blood-pressure, can greatly increase your risk of heart disease, stroke, blindness, kidney disease, and impotence. Reducing sodium intake is an important step in preventing and treating hypertension.

Toxicity: For most people, most sodium that is eaten is absorbed and what isn't used is excreted in the urine. But for some people who are sodium-sensitive, too much sodium can lead to high blood-pressure, fluid retention and edema (swelling).

Deficiency: Not common in the US, but symptoms are dizziness, nausea, vomiting, and muscle cramps. This may occur if you underconsume sodium, perspire excessively (such as in a hot climate), have long-term diarrhea or vomiting, or have kidney problems.

Food sources: Most people need to reduce their sodium intake, in which case it's best to minimize intake from table salt and most processed foods, such as canned soups, chips, and pretzels, which contain lots of sodium. Deli meats, dairy products and many soft drinks also have sodium. Antacid tablets, such as Alka-Seltzer, can contain 500mg of sodium per tablet. Healthy sources of sodium include celery, seaweed, and low-fat/nonfat dairy.