Vitamins & Minerals
Certain chemical elements are required for the normal healthy functioning of the body. These elements are introduced into the body through a healthy balanced diet (or supplements) and are known as minerals. Some minerals are required in large amounts (bulk minerals) or in small amounts (trace minerals).
The following table lists the most important dietary minerals for normal healthy functioning of the body. The list includes a brief description of the function of each mineral and diseases associated with mineral deficiencies. The list also includes good sources of dietary minerals and the recommended daily allowance (RDA) which is often helped by taking mineral supplements.
Minerals
| Mineral | Function | Deficiency Disease | Good Sources | RDA |
|---|---|---|---|---|
| Calcium | Cellular biochemistry - signaling | Ricketts, osteoporosis | milk, butter, cheese, sardines, green leafy vegetables, citrus fruit | 800 milligrams |
| Chromium | Metabolism of sugar | Adult onset diabetes | yeast, black pepper, liver, wholemeal bread, beer | 120 micrograms |
| Copper | Component of important enzymes | Anaemia, Menkes Syndrome | Green vegetables, fish, oysters, liver | 1.2 milligrams |
| Fluorine | component of tooth enamel | Tooth decay, osteoporosis | Seafood, tea | - |
| Iodine | Involved in formation of thyroid hormones | Goitre, Cretinism | Seafood, table salt | 150 micrograms |
| Iron | An essential component of many proteins | Anaemia | Liver, kidney, green leafy vegetables, egg yolk, fruit, potatoes | 14 milligrams |
| Magnesium | An essential component of many enzymes | Irregular heartbeat, muscle weakness, insomnia | raw green leafy veg, nuts, grain | 300 milligrams |
| Manganese | An essential cofactor of many enzymes | Skeletal deformities, growth impairment | legumes, cereals, green leafy vegetables, tea | - |
| Molybdenum | Involved in chemical pathways | Irritability, irregular heart beat | legumes, cereals, liver, kidney | - |
| Phosphorus | Component of DNA, cellular energy | Muscular weakness, bone pain, appetite loss | meat, poultry, fish, eggs, beans, milk | 800 milligrams |
| Potassium | Abundant monovalent inorganic cation in cells | irregular heartbeat, muscle weakness, fatigue | vegetables, meat, oranges, bananas, bran | 3.5 grams |
| Selenium | Antioxidant | no known deficiency symptoms | seafood, cereals, meat, egg yolk, garlic | 55 micrograms |
| Sodium | Diverse roles including signal transduction | Impaired acid-base balance | table salt | < 1.6 grams |
| Zinc | Component of many proteins including insulin | Impaired wound healing, appetite loss, impaired sexual development | meat, grain, legumes, oysters, milk | 15 milligrams |
Click on the following for a list of vitamins