Like protein, carbohydrates, fats, sugar, and vitamins, minerals are an essential part of of the human body's total nutritional
requirement. The minerals on this page are classified as "major", because the Recommended Daily Allowance (RDA) of
each is at least 100 milligrams (mg). Minerals required in amounts of less than 100 mg per day are also known as "trace
elements".

 

CALCIUM is best known as the chief building block of healthy bones and teeth. It is also essential for the proper function of
nerves, muscles, heartbeat, blood clotting, and maintenance of the immune system. Calcium also lowers cholesterol lev-
els and helps in the prevention of cardiovascular disease. It is needed for muscular growth and contraction and helps to
prevent cancer. Calcium also protects the teeth and bones from lead absorption.
Daily Dosage - Varies from 800 to 1500 mg, depending on age, gender and other considerations. Ask your physician for
help in determining the level best suited to your needs.

     Sources of this very vital mineral are dairy products, kale, kelp, turnip greens, sardines, almonds, asparagus, broccoli,
cabbage, soybeans, and tofu.

 

CHLORIDE is part of the mineral-laden fluid found both inside and outside the body's cells. Its ions act as electrolytes, con-
veying electrical charges needed to activate nerve impulses.
Daily Dosage - There is no set RDA.

     Chloride is found in any source of table salt. The iodized form is preferable.

 

MAGNESIUM is necessary for every biological process in the body, including the production of energy from sugar and the 
manufacture of genetic material. Magnesium is essential to prevent to calcification of soft tissue. Recent research has
shown that magnesium may help prevent cardiovascular disease, osteoporosis, certain forms of cancer, and it may re-
duce cholesterol levels.
Daily Dosage - 350 mg for men; 250 mg for women.

     Sources of magnesium include whole grains, fish, meat, apples, grapefruit, garlic, lima beans, peaches, tofu, brown
rice, bananas, and avocados.

 

POTASSIUM is important for a healthy nervous system, regulation of heartbeat, energy production, and muscle contrac-  
tion. It is also works with sodium to control the body's water balance.
Daily Dosage - 1,600 to 2,000 mg.

     Potassium can be found in dairy foods, fruits (especially bananas) and vegetables (and their juices), baked potatoes,
yams, avocados, raisins, shellfish, and beans. Sports drinks typically contain relatively large amounts of potassium.

 

PHOSPHOROUS is essential for cell growth, kidney function, contraction of the heart muscle, and works with calcium    
to strengthen bones and teeth.
Daily Dosage - 800 mg.

     A deficiency in phosphorous is rare because this mineral is found in most foods, especially carbonated soft drinks.
Sources include meat, poultry, fish, eggs, peas, dairy products, garlic, nuts, salmon, and whole grains.

 

SODIUM is an electrolyte. It helps to maintain the body's fluid balance by transporting fluids in and out of the cells. It is   
also needed for stomach, nerve, and muscle function.
Daily Dosage - There is no set RDA for this mineral, but an intake of 500 mg a day is considered safe and adequate.
Most Americans eat 6 to 8 times as much as that.

     Sources of sodium include processed foods, lunch meats, and snacks. Virtually all foods contain some sodium.