Mineral Chart | Recommended Mineral Intake Calculator

1. Phosphorus
(https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/)
2. Nutrition and sulfur
(https://pubmed.ncbi.nlm.nih.gov/34112351/)
3. Magnesium and Health
(https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h14)
4. Dietary macrominerals: Updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences
(https://pmc.ncbi.nlm.nih.gov/articles/PMC9932710)
5. Overview of the vital roles of macro minerals in the human body
(https://www.sciencedirect.com/science/article/pii/S2773050623000290)
6. Chloride
(https://nutritionsource.hsph.harvard.edu/chloride/)
7. Dietary Iron
(https://www.ncbi.nlm.nih.gov/books/NBK540969/)
8. Manganese
(https://nutritionsource.hsph.harvard.edu/manganese)
9. Copper
(https://nutritionsource.hsph.harvard.edu/copper/)
10. Iodine
(https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/)
11. Zinc
(https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/)
12. Fluoride
(https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional)
13. Selenium in diet
(https://medlineplus.gov/ency/article/002414.htm)
14. MINERALS (MICRO MINERALS): IRON, ZINC, COPPER, SELENIUM, CHROMIUM, MANGANESE, IODINE AND FLUORINE
(https://www.snggdcg.ac.in/pdf/study-material/food-and-nutrition/Food-and-Nutrition-MFN-004-Unit-10.pdf)
15. Mineral absorption mechanisms, mineral interactions that affect acid–base and antioxidant status, and diet considerations to improve mineral status
(https://www.sciencedirect.com/science/article/pii/S0022030218300614)
16. Vitamins and minerals
(https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals)
17. Main nutritional deficiencies
(https://pmc.ncbi.nlm.nih.gov/articles/PMC9710417/)
18. Preventing and controlling micronutrient deficiencies in populations affected by an emergency: multiple vitamin and mineral supplements for pregnant and lactating women, and for children aged 6 to 59 months
(https://www.who.int/publications/m/item/WHO-WFP-UNICEF-statement-micronutrients-deficiencies-emergency)
19. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence
(https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/)
20. Vitamins and minerals
(https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals)
21. Vitamins and Minerals
(https://nutritionsource.hsph.harvard.edu/vitamins/)

Minerals	Functions	Common food
Calcium	Blood clotting Bone and teeth formation Muscle contraction	milk and milk products, spinach, sunflower seeds, almonds, broccoli and figs
Phosphorous(1^✔)	Along with calcium forms strong bones Needed for metabolism Nerve and muscle functioning	beans and peas, milk, lean meats, poultry and eggs, pumpkin, sesame seeds, oysters, salmon
Sulfur(2^✔)	Present in proteins needed for organ and tissue formation	dairy products, eggs, seafood, poultry, onions, garlic, turnip, kale and broccoli
Magnesium(3^✔)	Healthy functioning of muscles and nerves Strong bones Regulates blood glucose levels Protein synthesis Healthy immune system	chia seeds, pumpkin seeds, avocados, bananas, papayas, green peas, sweet peas, potatoes and dark chocolate
Potassium(4^✔)	Heart function Skeletal and smooth muscle contraction Maintains normal digestive and muscular functions.	bananas, dried apricots, and potatoes
Sodium (5^✔)	Important for absorption of nutrients such as sugar, amino acids and sugars.	table salts and meat
Chloride(6^✔)	Combines with other positive electrolytes to form stomach acid (HCl) or salts (NaCl) Distribution of vital fluids and stomach acids helps in absorption	sea salt, table salt, seaweeds, shrimp, high-processed foods like hot dogs, potato chips, soy sauce, ketchup

Trace Minerals	Functions	Common food
Iron(7^✔)	Hemoglobin production and oxygen carrying to tissue Energy production DNA synthesis Immune functions	Heme iron foods: Red meat, Fish, Poultry Non-heme iron foods: Legumes, dark leafy spinachnuts, seeds
Manganese(8^✔)	Co-enzyme that helps in breaking down carbohydrates, proteins and cholesterol. Maintains healthy bones, immune system and reproductive system.	shellfish, nuts, legumes like soybeans, kidney beans, peanuts, pineapple and black tea
Copper(9^✔)	Along with iron forms healthy red blood cells. Essential components of many enzymes involved in chemical reactions	beef liver, oysters, cashews, sunflower and sesame seeds, unsweetened dark chocolate, and millet
Iodine(10^✔)	Proper functioning of thyroid gland. Regulate many biochemical reactions including protein synthesis, enzymatic reaction and metabolism.	iodized salts, seaweed (nori, kelps, wakame), fish (cod, canned tuna), shellfish (shrimp, oysters), chicken and eggs and beef liver
Zinc(11^✔)	Regulate the synthesis and degradation of carbohydrates, lipids, proteins, and nucleic acids. Essential for polynucleotide transcription and gene expression. Maintains cell and organ integrityRegulates both cellular and humoral immunity Smell and taste senses	peas and beans, dairy products, beef and red meats, whole grains, nuts, and vegetables like mushrooms, kale, and green beets.
Fluoride(12^✔)	Teeth and bone healthStrengthens tooth enamel and prevents dental caries	seafood (shrimp, crab legs), tea and coffee, apples, spinach and potatoes.
Selenium(13^✔)	Proper functioning of thyroid gland Helps to maintain normal skin and nails	brazil nuts, fish, shellfish, red meat and liver

Macrominerals	Deficiency	Toxicity
Calcium	Osteoporosis (weak bones), brittle nails, dental caries, muscle spasms	Hypercalcaemia that leads to kidney stones, impaired kidney function and calcification of soft tissues
Phosphorous	Weak bones, muscle weakness and fatigue. In severe cases it can cause osteomalacia.	Hyperphosphatemia, which leads to calcification of soft tissues and joints
Potassium	Hypokalemia Muscle weakness, cramps, constipation, irregular heartbeat, and, in severe cases, paralysis.	Hyperkalemia Nausea, irregular heartbeat
Sodium	HyponatremiaHeadache, confusion, nausea, muscle cramps, and, in severe cases, seizures.	HypernatremiaHigh blood pressure, increased risk of heart disease, and potential kidney damage.
Chloride	Muscle weakness, cramps, and in severe cases, metabolic alkalosis.	High blood pressure, fluid retention, and kidney strain.
Magnesium	Muscle cramps, fatigue, mental confusion, irregular heartbeat, and high blood pressure.	Diarrhea, nausea, and abdominal cramping.

Mineral Chart | Recommended Mineral Intake Calculator

Daily Mineral Requirement

What are Macrominerals and Trace Minerals?

Macrominerals - Functions and Sources

Trace Minerals- Functions and Source

Macrominerals - Deficiency and Toxicity

FAQs

1. Do macrominerals and trace minerals interact with each other?

2. Are all minerals absorbed equally by the body?

3. What happens if we consume too much of a mineral?

4. What causes trace mineral deficiencies?

5. Who is at the highest risk for trace mineral deficiencies?

6. Which mineral causes brain fog?

7. What are the three important minerals needed for the human body?

8. What are the primary minerals found in sea salt?

9. What minerals are abundant in sea moss?

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