Mineral
|
Chemical name
|
Function
|
DRA mg/day*)
|
Can be found in …
|
Sodium
|
Na
|
Sodium and potassium work together to help control the body's water balance and to regulate pressure within and between the cells.
|
1200 – 1500
|
Table salt, seaweed, crustaceans, fish and fish products, smoked meat, bacon.
|
Potassium
|
K
|
Sodium and potassium work together to help control the body's water balance and to regulate pressure within and between the cells.
|
4500 – 4700
|
Citrus fruit, fish, nuts, green leaf vegetables, bananas, potatoes, tomatoes, apple syrup.
|
Calcium
|
Ca
|
Build and maintain bones and teeth; regulate muscle contractions; control heartbeat and blood pressure.
|
1000 – 1300
|
Milk and dairy products, cheese, soy, salmon, nuts, green vegetables.
|
Phosphorus
|
P
|
Phosphates are involved in energy, fat and protein metabolism; The central role of phosphates in life processes is indicated by their occurrence in DNA and RNA.
|
700 – 1250
|
Fish, poultry, meat, cereals, eggs, nuts, seeds.
|
Magnesium
|
Mg
|
Stimulates enzyme activity in body cells; produces and transports energy.
|
240 – 420
|
Figs, citrus fruits, nuts, seeds, green vegetables, apples.
|
Iron
|
Fe
|
Iron is necessary for oxygen transport in the blood.
|
8 – 18
|
Liver, heart, kidneys, sea mussels, oysters, red meat, egg yolk, nuts and seeds.
|
Copper
|
Cu
|
A component of many different enzymes and important to pigment formation and development of bone and connective tissue. Also required for proper clotting of blood.
|
0.7 – 0.9
|
Beans, peas, prunes, liver, prawns, fish, nuts.
|
Zinc
|
Zn
|
More than 200 different enzymes depend on zinc for their ability to catalyze vital chemical reactions (insulin, growth hormone, sex hormone, … ).
|
8 – 11
|
All types of meat, wheat germs, yeast, eggs, vegetables, fish.
|
Manganese
|
Mn
|
Manganese activates many important enzymes in the body, including the development of sex hormones and the formation of proteins. It also improves glucose tolerance in the blood.
|
1.9 – 2.3
|
Vegetable foods such as cereals, pulse crops, nuts, vegetables and fruit.
|
Iodine
|
I
|
Iodine is the main building block of thyroid hormones T3 and T4. It is essential for normal growth and development.
|
0.12 – 0.15
|
Our diet does not supply sufficient amounts of iodine. Get iodine from iodine-enriched salt and bread enriched with potassium iodide.
|
Fluoride
|
F
|
Fluorine strengthens bones and teeth.
|
2.0 – 4.0
|
Seaweed, fish and crustaceans are rich in fluorine. Most people get their fluorine from brushing their teeth with toothpaste that contains fluoride.
|
Chromium
|
Cr
|
Not a lot is known about the functions that chromium is involved in.
|
0.025 – 0.035
|
Chromium is mostly found in meat, liver, whole grain products, oysters, mushrooms and egg yolk.
|
Cobalt
|
Co
|
Cobalt is an essential component of vitamin B12.
|
Unknown
|
All foods rich in vitamin B12 are also rich in cobalt.
|
Selenium
|
Se
|
Works with vitamin E to protect cells from damage caused by oxidation by free radicals (antioxidant). It reduces toxicity of heavy metals such as lead, cadmium, arsenic and mercury.
|
0.04 – 0.06
|
Present in all protein products. Tripe, chicken, eggs, sea fish, crustaceans, garlic.
|
Molybdenum
|
Mo
|
Molybdenum is a building block of enzyme structures that play an important role in the metabolism of fatty acids, detoxification of alcohol and iron.
|
0.034 – 0.045
|
Lentils, peas, cauliflower, spinach, brown rice, garlic, cereals.
|
Silicon
|
Si
|
Important to the formation of connective tissues, like ligaments and tendons. We use it, along with calcium, to grow and maintain strong bones.
|
Unknown
|
Whole grain products, root vegetables.
|