Minerals in Food Chart
Minerals in organic products essential for body functions.
Men: 800 - 1000 mg
Women: 700-800 mg
|Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.||Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.||Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.
Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.
Men: 1000 mg
Women: 850 mg (3-6 g)
|Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese||With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.||Deficiency: (Rare) Weakness; bone pain; Anorexia.
Overdose: Hinders body's absorption of calcium.
Men: 230 - 250 mg
Women: 200 - 210 mg
|Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran||Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.||Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.
Overdose: Nausea, vomiting, low blood pressure, nervous system disorders.
Warning: Overdose can be fatal to people with kidney disease.
Men: 40-80 mmol
Women: 40-80 mmol (3-6 g)
|Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.||Helps maintain regular fluid balance. Needed for nerve and muscle function.||Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.)
Men: 8-10 mg
Women: 8-13 mg
|Liver, lean Meats, Kidney beans, enriched Bread, Raisins.
Note: Oxalic acid in spinach hinders iron absorption.
|Essential for making hemoglobin, the red substance in blood that carries oxygen to body cells.||Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)
Overdose: Toxic buildup in liver and in rare instances the heart.
Men: 12 mg
Women: 9 mg
|Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.||Necessary element in more than 100 enzymes that are essential to digestion and metabolism.||Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.
Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.
|Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.
||Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.||Deficiency: Unknown in humans.
Overdose: Fingernail changes, hair loss.
|The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.||Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibres.||Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs.
Overdose: Liver disease; vomiting; diarrhea.
|Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.||Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.||Deficiency: Unknown in humans.
Overdose: Generally, results from inhalation of manganese containing dust or fumes, not dietary ingestion.
|The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.
||Component of enzymes needed in metabolism. Helps regulate iron storage.||Deficiency: Unknown in humans.
Overdose: Gout-like joint pain.