Minerals, their Sources and Benefit

Supplements of minerals have shown to reduce the risk of age-related disease. The following table lists important mineral vitamins needed by our body and their natural sources and benetits.

Mineral Sources, Benefits & Overdose Effects

Daily Value of Minerals	Food Sources of Minerals	Benefits of Minerals	Overdose Effects of Minerals
Iron 18 milligram	1 slice wheat bread: 1 mg	Needed to form hemoglobin. Prevents anemia (fatigue, irritability, pale colored skin).	The most common cause of fatal poisonings in children. Overdoses can cause liver damage, severe nausea and increased infections.
Calcium 1000 milligram	1 cup milk: 300 mg 1 cup cooked spinach: 244 mg 1 oz cheddar cheese: 200 mg	maintain and build teeth and bones. Useful for blood clotting and nerve function. May prevent osteoporosis and colon cancer, lowers high blood pressure.	Overdose may produce urinary tract stones, constipation, mental confusion and abdominal pain.
Potassium Estimated Requirement 2000 milligram	1 medium baked potato: 750 mg 1/8 honeydew melon: 410 mg 1 stalk broccoli: 550 mg	Helps regulate fluid balance. Needed for nerve and muscle function and metabolism. May prevent high blood pressure and stroke. Good for people who have excessive sweating	Rare overdose effects in healthy people. If kidneys are impaired, overdose may cause weakened muscles and tingling in feet and hands.
Phosporus 1000 milligram	Available in all foods, especially high in protein foods.	Along with calcium it helps build bones. Required for metabolism, nerve and muscle function.	Overdose may hinder the body's ability to absorb calcium.
Magnesium 400 milligram	1 cup cooked oatmeal: 56 mg 1 cup brown rice: 84 mg 1/4 cup peanuts: 80 mg	Helps build bones. Activates enzymes needed to release energy in body. May help prevent heart disease. May prevent kidney stones.	Overdoses can be life threatening.
Selenium No U.S. RDA established. Doctors recommend 70 microgram for men and 55 microgram for women.	1 cup oatmeal: 20 mcg 1/2 cup baked beans: 6 mcg	It is one anti-oxidant. Works with vitamin E to prevent breakdown of fats and body chemicals. May help prevent cancer, improve the immune system.	Hair and nail loss, nausea, fatigue, Damage to nervous system, irritation.
Zinc 15 milligram	1 cup oatmeal: 1 mg 3 oz simmered oysters: 182 mg 3 oz beef: 3-9 mg	For digestion and metabolism. May help prevent the growth of cells associated with cancer.	Overdose may cause poor immune function, vomiting, nausea and premature labor.

Also Read The Following Nutrition Topics

Nutrition Information
Nutrition label
Nutrition Needs
Nutrition need for Preganant Woman
Nutrition Pyramid
Iron rich foods
Nutrition daily need
Facts about Vitamins
Vitamin B Complex
Vitamin D deficiency symptoms
Foods that contain Vitamin D
Vitamins & Supplements
Essential Nutrients & Sources
Minerals sources
Antioxidants and free radicals
Antioxidants vitamins and supplement
Foods high in Antioxidants
Protein Requirement & Function
High Protein Foods
Calcium rich foods
High Fiber Foods
Soluble Fiber Foods List
High Potassium foods
Carbohydrates
List of Low Carbohydrate Foods
Fruit Carb Counter carbohydrate chart
Carbohydrates in Vegetables Counter
Low Sodium Diet
Avoid Salt in Diet
Where is Sodium Found?

Nutrition in Indian Food

Nutrition in Indian Cooking
Nutrition of Indian Roti/Chapatti/bread/Naan/Paratha
Nutrition of Indian Vegetable Curries
Nutrition of Indian Curry Sauces
Nutrition of Indian Meat Curries
Nutrition : Indian Snacks, Pickles, Pappadums, rice, & Meals

Types of fats
Benefits of Omega-3 fatty acids
Calories in fruits, vegetables & foods
Calories in Meats, fish, & other fatty foods
Food Glycemic index list
Nutrition of dairy products
Interesting Milk nutrition facts
Fast food Nutrition Facts
Vegetable Nutrition Chart
Nurition of Nuts
Fruit Nurition Facts & Vitamins in Fruits
Nurition in Lentils, Legumes, Pulses.
Chickpeas Nutrition
Kidney beans Nutrition
Junk Food
Junk Food Pictures
Wheatgrass Benefits
Mangosteen Fruit Juice Scam?

Nutrition Values of Fast Foods

Burger King's Sandwiches
Burger Kings Nutrition
Burger King's Nutrition For Salads, desserts, Breakfasts
KFC Nutrition
McDonalds Nutrition For Breakfast
McDonald's Desserts
McDonald's Sandwiches
McDonald's French Fries
McDonald's Salads
McDonald's Chicken
McDonald's Healthy Breakfast Menu Suggestion
McDonald's healthy Lunch/Dinner Menu Suggestion
McDonald's Mighty Kids Meals Suggestion
Ingredients of McDonald's Food
Pizza hut foods Nutrition
SubWay Nutrition
Wendy's Nutrition Facts
Healthy Fast Food choices

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Supplements of vitamins and minerals : iron calcium, potassium,zinc have shown to reduce the risk of age-related disease.