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Introduction Minerals are necessary for the normal functioning of the body's cells. The body needs large quantities of calcium, chloride, magnesium, phosphate, potassium, and sodium. These minerals are called macrominerals. Bone, muscle, heart, and brain function depends on these minerals. The body needs small quantities of chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc. These minerals are called trace minerals. Except for chromium, all trace minerals are incorporated into enzymes or hormones required in body processes (metabolism). Chromium helps the body keep blood sugar levels normal. All trace minerals are harmful if too much is ingested. Minerals are an essential part of a healthy diet. The recommended dietary allowance (RDA)the amount most healthy people need each day to remain healthyhas been determined for most minerals. People who have a disorder may need more or less than this amount. Consuming too little or too much of certain minerals can cause a nutritional disorder. People who eat a balanced diet containing a variety of foods are unlikely to develop a nutritional disorder or a major mineral deficiency, except for calcium, iodine, or iron deficiency. However, people who follow restrictive diets may not consume enough of a particular mineral (or vitamin). For example, vegetarians, including those who eat eggs and dairy products, are at risk of iron deficiency. Infants are more likely to develop deficiencies because they are growing rapidly (thus requiring large amounts of nutrients). Consuming large amounts (megadoses) of mineral supplements without medical supervision may have harmful (toxic) effects. Electrolytes: Some mineralsespecially the macromineralsare important as electrolytes. The body uses electrolytes to help regulate nerve and muscle function and to maintain acid-base balance (see Acid-Base Balance: Introduction) and fluid balance. To function normally, the body must keep fluid levels from varying too much in the areas of the body that contain fluid (called compartments). The three main compartments are Fluid within cells Fluid in the space around cells Blood Electrolytes, particularly sodium, help the body maintain normal fluid levels in these compartments (called fluid balance), because how much fluid a compartment contains depends on the concentration of electrolytes in it. If the electrolyte concentration is high, fluid moves into that compartment. If the electrolyte concentration is low, fluid moves out of that compartment. To adjust fluid levels, the body can actively move electrolytes in or out of cells. Thus, having electrolytes in the right concentrations (called electrolyte balance) is important in maintaining fluid balance among the compartments. The kidneys help maintain electrolyte concentrations by filtering electrolytes from blood, returning some electrolytes, and excreting any excess into the urine. Thus, the kidney help maintain a balance between daily consumption and excretion. Page 1 of 5
If the balance of electrolytes is disturbed, disorders can develop. An electrolyte imbalance can result from the following: Becoming dehydrated Taking certain drugs Having certain heart, kidney, or liver disorders Being given intravenous fluids or feedings in inappropriate amounts Diagnosis Doctors can detect many common nutritional disorders or an electrolyte imbalance by measuring the levels of minerals in a sample of blood or urine. Minerals Mineral Good Sources Main Functions Recommended Dietary Allowance for adults 1,000 milligrams 1,200 milligrams for people over 50 Safe Upper Limit 2,500 milligrams
Calcium
Milk and milk products, meat, fish eaten with the bones (such as sardines), eggs, fortified cereal products, beans, fruits, and vegetables
Required for the formation of bone and teeth, for blood clotting, for normal muscle function, for the normal functioning of many enzymes, and for normal heart rhythm Involved in electrolyte balance
Chloride
Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt) Liver, processed meats, wholegrain cereals, and nuts
1,000 milligrams
Chromium
Enables insulin to function (insulin controls blood sugar levels) Helps in the processing (metabolism) and storage of carbohydrates, protein, and fat Is a component of many enzymes that are necessary for
35 micrograms for men aged 50 and younger 25 micrograms for women aged 50 and younger 30 micrograms for men over 50 20 micrograms for women over 50 900 micrograms
Copper
10,000 micrograms
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energy production, for antioxidant action*, and for formation of the hormone epinephrine, red blood cells, bone, and connective tissue Required for the formation of bone and teeth Required for the formation of thyroid hormones 3 milligrams for women 4 milligrams for men 150 micrograms 10 milligrams
Fluoride
Iodine
Seafood, iodized salt, eggs, cheese, and drinking water (in amounts that vary by the iodine content of local soil) As heme iron: Beef, poultry, fish, kidneys, and liver As nonheme iron: Soybean flour, beans, molasses, spinach, clams, and fortified grains and cereals
1,100 micrograms
Iron
Required for the formation of many enzymes in the body Is an important component of muscle cells and of hemoglobin, which enables red blood cells to carry oxygen and deliver it to the body's tissues Required for the formation of bone and teeth, for normal nerve and muscle function, and for the activation of enzymes Required for the formation of bone and the formation and activation of certain enzymes Required for
8 milligrams for women over 50 and for men 18 milligrams for women aged 50 and younger (premenopause) 27 milligrams for pregnant women 9 milligrams for breastfeeding women 320 milligrams for women 420 milligrams for men
45 milligrams
Magnesium
Leafy green vegetables, nuts, cereal grains, beans, and tomato paste
Manganese
Whole-grain cereals, pineapple, nuts, tea, beans, and tomato paste Milk, legumes,
6 to 11 milligrams
Molybdenum
45 micrograms
1,100 to Page 3 of 5
metabolism of nitrogen, the activation of certain enzymes, and normal cell function Helps break down sulfites (present in foods naturally and added as preservatives) Required for the formation of bone and teeth and for energy production Used to form nucleic acids, including DNA (deoxyribonucleic acid) Required for normal nerve and muscle function Involved in electrolyte balance 700 milligrams
2,000 micrograms
Phosphorus
4,000 milligrams
Potassium
Whole and skim milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnip greens, collard greens, kale, other green leafy vegetables, most peas and beans, and salt substitutes (potassium chloride) Meats, seafood, nuts, and cereals (depending on the selenium content of soil where grains were grown) Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut,
3.5 grams
Selenium
Acts as an antioxidant*, with vitamin E Required for thyroid gland function Required for normal nerve and muscle function Helps the body
55 micrograms
400 micrograms
Sodium
1,000 milligrams
2,400 milligrams
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and processed or canned foods (usually as salt) Zinc Meat, liver, oysters, seafood, peanuts, fortified cereals, and whole grains (depending on the zinc content of soil where grains were grown)
maintain a normal electrolyte and fluid balance Used to form many enzymes and insulin Required for healthy skin, healing of wounds, and growth 15 milligrams
*Antioxidants protect cells against damage due to reactive by-products of normal cell activity called free radicals.
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