Chapter 10: Micronutrients Overview and Role as Antioxidants

10.2 Minerals

Similarly to vitamins, minerals are essential to human health and can be obtained in our diet from different types of food. Minerals are abundant in our everyday lives. From the soil in your front yard to the jewelry you wear on your body, we interact with minerals constantly.  The amount of each mineral found in our bodies vary greatly and therefore, so does consumption of those minerals. When there is a deficiency in an essential mineral, health problems may arise.

Minerals can be categorized according to the amount needed by the body.  Major minerals (sometimes called macrominerals) are classified as minerals that are required in the diet each day in amounts larger than 100 milligrams. These include sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur. These major minerals can be found in various foods. Trace minerals are classified as minerals required in the diet each day in smaller amounts, specifically 100 milligrams or less.  These include copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others. Although trace minerals are needed in smaller amounts it is important to remember that a deficiency in a trace mineral can be just as detrimental to your health as a major mineral deficiency.

Minerals are inorganic elements that can be found on the periodic table.  As elements, each mineral also has a chemical symbol.  As you study nutrition, you may see the chemical symbol for a mineral being used as well as the name.  Both are listed in the table below.

Table 10.21 Alphabetical listing of the minerals and their chemical symbols

Major Minerals Calcium (Ca), Chloride (Cl)a, Magnesium (Mg), Phosphorus (P)b, Potassium (K), Sodium (Na), Sulfur (S)
Trace Minerals Chromium (Cr), Copper (Cu), Fluoride (F), Iodine (I), Iron (Fe), Manganese (Mn), Molybdenum (Mo), Selenium (Se), Zinc (Zn)
aChlorine is found in the body as chloride ion (Cl–)

bPhosphorus is found in the body as phosphate (PO4)

Table 10.22 shows the estimated amount of the major minerals and trace minerals found in the body. Note that minerals that are required in large amounts in the diet are also present in the body in relatively large amounts.

Table 10.22 Amount of different minerals found in the body[1]

Mineral Amount found in body 
Major Minerals

Calcium

1200 g

Phosphorus

780 g

Potassium

110-140 g

Sodium

100 g

Chloride

95 g

Magnesium

25 g
Trace Minerals

Iron

4 g

Fluoride

3-6 g

Zinc

2.3 g

Copper

70 mg

Selenium

14 mg

Manganese

12 mg

Iodine

10-20 mg

Molybdenum

5 mg

Chromium

1-2 mg

The following tables provide an overall summary of the two groups of minerals.  You’ll be learning more about most of these in the chapters to follow.

Table 10.23 A Summary of the  Major Minerals

Micronutrient Sources Recommended Intakes for adults Major functions Deficiency diseases and symptoms Groups at risk for deficiency Toxicity UL
Calcium Yogurt, cheese, sardines, milk, orange juice, turnip 1,000-1,200 mg/day Component of mineralized bone, provides structure and microarchitecture Increased risk of osteoporosis Postmenopausal women, those who are lactose intolerant, or vegan Kidney stones 2,500 mg
Phosphorus Salmon, yogurt, turkey, chicken, beef, lentils 700 mg/day Structural component of bones, cell membrane, DNA and RNA, and ATP Bone loss, weak bones Older adults, alcoholics None 3,000 mg
Magnesium Whole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp 320-420 mg/day Component of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid, protein, RNA, and DNA synthesis Tremor, muscle spasms, loss of appetite, nausea Alcoholics, individuals with kidney and gastrointestinal disease Nausea, vomiting, low blood pressure 350 mg/day
Sulfur Protein foods None specified Structure of some vitamins and amino acids, acid-base balance None when protein needs are met None None ND
Sodium Processed foods, table salt, pork, chicken < 2,300 mg/day; ideally 1,500 mg/day Major positive extracellular ion, nerve transmission, muscle contraction, fluid balance Muscle cramps People consuming too much water, excessive sweating, those with vomiting or diarrhea High blood pressure 2,300 mg/day
Potassium Fruits, vegetables, legumes, whole grains, milk 2,600-3,400 mg/day Major positive intracellular ion, nerve transmission, muscle contraction, fluid balance Irregular heartbeat, muscle cramps People consuming diets high in processed meats, those with vomiting or diarrhea Abnormal heartbeat ND
Chloride Table salt, processed foods <3600 mg/day; ideally 1,800-2,300 mg/day Major negative extracellular ion, fluid balance Unlikely none None 3,600 mg/day

Table 10.24 Summary of the Trace Minerals

Micronutrient Sources Recommended Intakes for adults Major Functions Deficiency diseases and symptoms Groups at risk for deficiency Toxicity UL
Iron Red meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods 8-18 mg/day Assists in energy production, DNA synthesis required for red blood cell function Anemia: fatigue, paleness, faster heart rate Infants and preschool children, adolescents, women, pregnant women, athletes, vegetarians Liver damage, increased risk of diabetes and cancer 45 mg/day
Copper Nuts, seeds, whole grains, seafood 900 mcg/day Assists in energy production, iron metabolism Anemia: fatigue, paleness, faster heart rate Those who consume excessive zinc supplements Vomiting, abdominal pain, diarrhea, liver damage 10 mg/day
Zinc oysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb 8-11 mg/day Assists in energy production, protein, RNA and DNA synthesis; required for hemoglobin synthesis Growth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss Vegetarians, older adults Depressed immune function 40 mg/day
Selenium Meat, seafood, eggs, nuts 55 mcg/day Essential for thyroid hormone activity Fatigue, muscle pain, weakness, Keshan disease Populations where the soil is low in selenium Nausea, diarrhea, vomiting, fatigue 400  mcg/day
Iodine Iodized salt, seaweed, dairy products 150 mcg/day Making thyroid hormone, metabolism, growth and development Goiter, congenital hypothyroidism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate Populations where the soil is low in iodine, and iodized salt is not used Enlarged thyroid 1110 mcg/day
Chromium 20-35 mcg/day Assists insulin in carbohydrate, lipid and protein metabolism abnormal glucose metabolism Malnourished children None ND
Fluoride Fluoridated water, foods prepared in fluoridated water, seafood 3-4 mg/day Component of mineralized bone, provides structure and microarchitecture, stimulates new bone growth Increased risk of dental caries Populations with non fluoridated water Fluorosis mottled teeth, kidney damage 10 mg/day
Manganese Legumes, nuts, leafy green vegetables 1.8-2.3 mg/day Glucose synthesis, amino-acid catabolism Impaired growth, skeletal abnormalities, abnormal glucose metabolism None Nerve damage 11 mg/day
Molybdenum Milk, grains, legumes 45 mcg/day Cofactor for a number of enzymes Unknown None Arthritis, joint inflammation 2 mg/day
  1. Emsley, John. Nature’s building blocks: An A-Z guide to the elements. 2001. Oxford, Oxford University Press. ↵
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