Calcium
Functions
Principal skeletal mineral in bones and teeth,
muscle contraction and relaxation, nerve function, intracellular regulation,
extracellular enzyme cofactor, blood clotting, blood pressure
Deficiencies
Osteoporosis, stunted childhood growth,
(possible hypertension, preeclampsia, and colon cancer)
Toxicity
Rare, due to excretion. Possible imbalance of
other minerals.
Recommended Intakes
1000 mg/day for adult males
1500
mg for adult males over age 65
1000 mg for adult females over age
24
1200-1500 mg for adult females - pregnant
1500 mg for adult females
post-menopausal, without estrogen
1200 mg for adolescents ages
11-24
800-1200 mg for children ages 6-10
800 mg for children ages
1-5
600 mg for infants ages 0.5-1.0
400 mg for infants ages 0-0.5
Food Sources
Dairy, fish (with bones), tofu, legumes,
fortified foods, kale, broccoli

Chromium
Functions
Energy release, sugar and fat metabolism,
potentiates the action of insulin
Deficiencies
Impaired glucose tolerance, elevated
circulating insulin
Toxicity
Limited primarily to occupational exposure
(non-dietary) in hexavalent chromium
Recommended Intakes
Estimated Safe and Adequate Daily
Dietary Intake:
50 - 200 g/day for adults
Food Sources
Fruits, vegetables, vegetable oils, seeds,
brewer's yeast, whole grain breads

Iron
Functions
Hemoglobin formation in red blood cells,
myoglobin formation in muscle, oxygen carrier, energy utilization
Deficiencies
Anemia, weakness, headaches, depressed
immunity, behavioral abnormalities, reduced cognitive function
Toxicity
Infections, liver damage, possible increased
cancer and heart disease risk
Recommended Intakes
RDAs:
10 mg/day for adult
males
10 mg for females ages 50+
30 mg for adult females - pregnant
15
mg for adult females - lactation
15 mg for females ages 11-50
12 mg for
males ages 11-18
10 mg for children 6 months - 10 yrs
6 mg for infants 0-6
months
Food Sources
Beef, fish, poultry, shellfish, eggs,
legumes, dried fruits, fortified cereal

Magnesium
Functions
Skeletal health, protein synthesis, enzymatic
reactions, muscular contraction, nerve transmission
Deficiencies
(Rare in non-disease state; prevalent in
chronic alcoholism, renal dysfunction, hyperparathyroidism)
Weakness,
confusion, hypertension, arrhythmia, depressed pancreatic hormone secretion,
growth failure, behavioral disturbances, muscle spasms
Toxicity
Unknown.
Recommended Intakes
RDAs:
350 mg/day for adult males
over age 18
280 mg for females over age 18
320 mg for adult females -
pregnant
355 mg for females lactating 0-6 months
340 mg for females
lactating 6 months+
400 mg for males ages 15-18
300 mg for females ages
15-18
270 mg for males ages 11-14
280 mg for females ages 11-14
170 mg
for children ages 7-10
120 mg for children ages 4-6
80 mg for children
ages 1-3
60 mg for infants ages 0.5-1.0
40 mg for infants ages 0-0.5
Food Sources
Legumes, whole grain cereals, nuts, dark
green vegetables, chocolate, mineral water

?Phosphorus
Functions
Acid-base balance, DNA/RNA structure, energy,
enzyme co-factor, found in every cell
Deficiencies
Unknown.
Toxicity
Relative deficiency of calcium (>2:1 ratio
of phosphorus:calcium could lead to hypocalcemia)
Recommended Intakes
RDAs:
800 mg/day for adults over
age 25
1200 mg for adult females - pregnant
1200 mg for adolescents ages
11-24
800 mg for children ages 1-10
500 mg for infants ages 0.5-1.0
300
mg for infants ages 0-0.5
Food Sources
Dairy, yogurt, fish, beef, poultry, eggs,
legumes, grains

?Potassium
Functions
Protein synthesis, fluid balance, muscle
contraction, nerve transmission
Deficiencies
Weakness, paralysis, mental confusion,
possible death
Toxicity
Muscular weakness, possible vomiting
Recommended Intakes
Estimated Minimum
Requirements
2000 mg/day for adults and adolescents
Food Sources
Fruits, vegetables, dairy, grains, legumes,
beef

?Sodium
Functions
Acid-base balance, fluid retention, involved
in nerve impulse transmission
Deficiencies
Cramping, apathy, depressed appetite
Toxicity
Possible hypertension
Recommended Intakes
Daily Value recommendation - no more
than 2,400 to 3,000 mg/day
Minimums: (abundant in food, easily
obtained)
500 mg/day for adults
120 mg for infants
Food Sources
Table salt, soy sauce, pickled foods,
canned foods, many processed foods

?Zinc
Functions
Transport of Vitamin A, taste, wound healing,
sperm production, fetal development. Plays a part in many enzymes, hormones
(insulin), genetic material, and proteins.
Deficiencies
Decreased appetite, growth failure in
children, delayed development of sex organs, reduced immune function, poor wound
healing
Toxicity
Fever, vomiting, diarrhea, gastric distress,
dizziness
Recommended Intakes
RDAs:
15 mg/day for adult
males
12 mg for adult females
15 mg for adult females - pregnant
19 mg
for adult females - lactation 0-6 months
16 mg for adult females - lactation
7-12 months
15 mg for males ages 10+
12 mg for females ages 10+
10 mg
for children ages under 10
5 mg for infants
Food Sources
Beef, fish, poultry, grains, vegetables
