10.7: Major Minerals Summary
- Page ID
- 44004
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)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 |