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.
| 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. |