10.7: Major Minerals Summary
- Page ID
- 44004
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Major Minerals
| Micronutrient | Food Sources | Recommended Intakes for Adults | Major Functions | Deficiency Diseases and Symptoms | Groups at Risk for Deficiency | Toxicity Symptoms | Tolerable Upper Intake Level (UL) |
|---|---|---|---|---|---|---|---|
|
Calcium |
Yogurt, cheese, sardines, milk, orange juice, turnip Calcium in Foods |
1,000 mg/day | Component of mineralized bone, provides structure and microarchitecture | Increased risk of osteoporosis | Postmenopausal women, those who are lactose intolerant, or vegan | Kidney stones | 2,500 mg |
|
Phosphorus |
Salmon, yogurt, turkey, chicken, beef, lentils Phosphorus in Foods |
700 mg/day | Structural component of bones, cell membrane, DNA and RNA, and ATP | Bone loss, weak bones | Older adults, alcoholics | None | 3,000 mg |
|
Magnesium |
Whole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp Magnesium in Foods |
420 mg/day | Component of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid,protein, RNA, and DNA synthesis | Tremor, muscle spasms, loss of appetite, nausea | Alcoholics, individuals with kidney and gastrointestinal disease | Nausea, vomiting, low blood pressure | 350 mg/day |
| Sulfur | Protein foods Sulfur in Foods |
None specified | Structure of some vitamins and amino acids, acid-base balance | None when protein needs are met | None | None | Not determined |
| Sodium | Processed foods, table salt, pork, chicken Sodium in Foods |
< 2,300 mg/day; ideally 1,500 mg/day | Major positive extracellular ion, nerve transmission, muscle contraction, fluid balance | Muscle cramps | People consuming too much water, excessive sweating, those with vomiting or diarrhea | High blood pressure | 2,300 mg/day |
| Potassium Potassium Fact Sheet |
Fruits, vegetables, legumes, whole grains, milk Potassium in Foods |
4700 mg/day | Major positive intracellular ion, nerve transmission, muscle contraction, fluid balance | Irregular heartbeat, muscle cramps | People consuming diets high in processed meats, those with vomiting or diarrhea | Abnormal heartbeat | Not determined |
| Chloride | Table salt, processed foods | <3600 mg/day; ideally 2300 mg/day | Major negative extracellular ion, fluid balance | Unlikely | none | None | 3,600 mg/day |