MINERALS
Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals.
Dietitians may recommend that minerals are best supplied by ingesting specific foods rich with the element(s) of interest. Sometimes minerals are ingested as mineral dietary supplements, the most common being iodine in iodized salt. Appropriate intake levels of certain chemical elements (minerals) are thus required to maintain optimal health. According to nutritional experts, the requirements are met simply with a conventional balanced diet. Some sources state that sixteen minerals are required to support human biochemical processes by serving structural and functional roles as well as electrolytes:[2]
The following play important roles in biological processes:
Mineral  |
Description |
Category |
Insufficiency |
Excess |
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4700 mg |
Quantity |
is a systemic electrolyte and is essential in coregulating ATP with sodium. Dietary sources include legumes, potato skin, tomatoes, and bananas. |
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2300 mg |
Quantity |
is needed for production of hydrochloric acid in the stomach and in cellular pump functions. Table salt is the main dietary source of chloride. |
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1500 mg |
Quantity |
is a systemic electrolyte and is essential in coregulating ATP with potassium. Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach. |
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1000 mg |
Quantity |
is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables, nuts and seeds. |
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700 mg |
Quantity |
is a component of bones (see apatite) and energy processing and many other functions.[3] In biological contexts, usually seen as phosphate.[4] |
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420 mg |
Quantity |
is required for processing ATP and for bones. Dietary sources include nuts, soy beans, and cocoa. |
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11 mg |
Trace |
is pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase. |
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8 mg |
Trace |
is required for many proteins and enzymes, notably hemoglobin. Dietary sources include red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains. |
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2.3 mg |
Trace |
|||||
900 µg |
Trace |
is required component of many redox enzymes, including cytochrome c oxidase. |
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150 µg |
Trace |
is required for the biosynthesis of thyroxine. |
|
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55 µg |
Trace |
a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase. |
|
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45 µg |
Trace |
the oxidases xanthine oxidase, aldehyde oxidase, and sulfite oxidase[5] |
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