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.

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Mineral 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.

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Important minerals needed by our body are discussed on this page.