Nutrition: U.S. RDA Minerals

MINERALS
Macro	U.S RDA	Biological Functions	Food Sources
Calcium	1000 mg	Builds strong bones and teeth. Involved in nerve transmission and muscle contraction. Helps blood coagulate when bleeding.	Milk and milk products, some dark green leafy vegetables (kale, broccoli, bok choy), Many foods are fortified.
Chloride	-	Chloride helps regulate fluids in and out of body cells. It forms part of stomach acid to help digest food and absorb nutrients. It also helps transmit nerve impulses.	Obtained primarily from salt: standard table salt or sea salt. It is also contained in most foods, especially vegetables. Kelp, olives, rye, lettuce, tomatoes, and celery.
Magnesium	400 mg	Needed in many enzyme systems, especially those involved with energy production. Essential for proper heartbeat and nerve transmission. Constituent of bones and teeth.	Magnesium is found in all foods in varying amounts. Legumes, nuts, whole grains and green vegetables are good sources.
Phosphorus	1000 mg	Phosphorus helps body cells produce energy and acts as a main regulator of energy metabolism in body organs. It is a major component of bones and teeth, and makes up part of DNA and RNA. Necessary for muscle and nerve function	Protein-rich foods are the best sources. Legumes and nuts rank next. Bread and baked goods also contain phosphorus.
Potassium	-	An electrolyte needed to maintain fluid. Maintains normal blood pressure, transmit nerve impulses, proper heartbeat and contract muscles.	Fruits, vegetables, fresh meat, poultry and fish. Particularly good sources include apricots, avocados, bananas, cantaloupe, grapefruit, honeydew, kiwi, oranges, prunes, strawberries, potatoes, tomatoes and dried fruits.
Silicon	-	Needed for proper bone structure and growth	Widely available in food. Lettuce, cucumbers, avocados, strawberries, onions, dandelions and other dark greens. Lost easily in food processing. Soil may also become deficient.
Sodium	-	Sodium helps regulate movement of fluids in and out of body cells. It also helps transmit nerve impulses, regulate blood pressure and relax muscles.	Processed foods account for about 75 percent of the sodium we eat. Another 25 percent comes from table salt. Only a small amount occurs naturally in food.
Trace	U.S RDA	Biological Functions	Food Sources
Chromium	-	As part of Glucose Tolerance Factor (GTF), it works with insulin to regulate blood sugar levels.	Meat, whole grains and nuts.
Copper	2 mg	Essential for red blood cell formation, hemoglobin synthesis which carries oxygen in the blood. Involved in many enzyme systems including, superoxide dismutase (SOD), a major antioxidant enzyme system. Helps all body cells produce energy.	Organ meats, especially liver; seafood, nuts and seeds.
Fluoride	-	Fluoride helps harden tooth enamel, protecting teeth from decay. It may also protect against osteoporosis by strengthening bones.	Many communities add fluoride to the water supply, and fluoride supplements may be used with a doctor's supervision.
Iodine	150 mcg	Needed for proper functioning of the thyroid gland and production of thyroid hormones, which regulates the body's rate of energy use.	Found naturally in saltwater fish and foods grown near coastal areas. Iodine is added to salt.
Iron	18 mg	Prevents anemia; as a constituent of hemoglobin, transports oxygen throughout the body	Some iron from animal sources is better absorbed than plant sources. Sources include meat, poultry, seafood, legumes, nuts and seeds, breads, cereals and other grain products.
Manganese	-	Cofactor in many enzyme systems including those involved in bone formation, energy production and protein metabolism	Whole grain products, tea and some fruits and vegetables such as pineapple, kale and strawberries.
Molybdenum	-	Required for proper growth and development. Plays a role in fat and nucleic acid metabolism. Needed for proper sulfur metabolism. Works with riboflavin to incorporate iron into hemoglobin for red blood cells. It is also part of many body enzymes.	Milk, legumes, breads and grain products.
Selenium	-	Works as an antioxidant with vitamin E to protect body cells from damage that may lead to cancer, heart disease and other health problems. It also aids cell growth.	Seafood, liver, kidney and other meats. Grain products and seeds also contain selenium, but the amount depends on the type of soil in which they were grown.
Zinc	15 mg	Component of insulin; required for blood sugar control. Needed for proper taste and hearing. Essential for growth. It promotes cell reproduction, tissue growth, repair and wound healing. It forms part of more than 70 body enzymes and helps the body use carbohydrate, protein and fat.	Meat, liver and seafood are the best sources. Whole-grain products, wheat bran, legumes and soybeans are good sources.