Minerals and RDA

What is a mineral?

A mineral is a solid material that naturally originates in non living things like soil, metal ores and rocks, as a result of biogeochemical processes. With definite chemical composition, homogeneity and ordered atomic arrangement, minerals are inorganic and cannot be created by animals or plants. However, all living things such as plants, animals and humans require minerals in order to stay healthy. Plants extract minerals from the soil while the animals derive it from plants as well as other animals that feed on plants. When comes to humans, they get required minerals from plants in the form of fruits and vegetables or from animal sources. Additionally, drinking water also contains minerals. But, its nature largely depends on certain factors such as your geographic location and the type of water you use for drinking like tap or bottled.

Importance of Mineral for a Healthy Life

Minerals are basically inactive chemical elements. However, minerals are crucial to ensure the proper functioning of a human body, along with vitamins and other elements such as carbon, oxygen, nitrogen and hydrogen. From building tissues, balancing pH levels and nerve impulse transmission to formation of bone structure and aiding in muscle contractions as well as nerve reactions, minerals’ role is indispensable to lead a healthy life. Since a human body requires only a small quantity of mineral for its functioning, dietary minerals are referred to as micronutrient. Among thousands of minerals found on the earth, about 15 to 16 minerals are regarded as highly vital to ensure your body’s health and well being, such as Calcium, Sodium, Potassium, Iron, Magnesium, Zinc, Selenium, Iodine, Chromium, Phosphorous and Zinc. On the basis of the amount of mineral required for your body, these minerals are categorized into major dietary minerals and trace minerals. Major minerals, alternatively known as macro minerals, refers to minerals that are required by your body in relatively large quantities, ie more than 100mg per day. As the name suggests, trace minerals, also called micro minerals, are required in minimal quantities, mostly less than 100mg per day.

Minerals vs. Vitamins

Both minerals and vitamins are inevitable to ensure your body’s optimal health. But there are certain differences between the two. In contrast to minerals that are inorganic, vitamins are organic compounds. In fact, they are alterable as well as destructible and hence can be metabolized in order to discharge energy. On the other hand, minerals are simple elements and cannot be destroyed or used to release energy. In the case of their nutritional requirements, all vitamins should be included in the diet. But only few minerals are required for a healthy nutrition.

Minerals RDA Chart

*Nature*	*Significance*	*Dietary Source*	*RDA*
Calcium	Formation of teeth and bones Strengthen teeth and bones Combat diseases like Osteoporosis	Milk Cheese Yogurt Sardines with bones Almonds Broccoli	Adult: 1,300 mg Children: 800 to 1300 mg
Iron	Transportation of oxygen from lungs to other parts of the body Formation of hemoglobin	Eggs Beans Potato Dried fruits Tuna Salmon	Men: 10 mg Women: 15 mg Children: 10 to 12 mg
Potassium	Vital for the proper function of nervous system and muscular system	Bananas Tomatoes Leafy green vegetables Citrus fruits	2000 mg
Magnesium	Strengthen bones To maintain the function of cardiovascular system	Whole grain items Leafy green vegetables Avocados Bananas Milk	Adults: 300 to 400 Children: 120 to 220
Iodine	Promote for the health of skin, teeth, hair and nails Regulation of proper body weight Combat diseases such as goiter and hypothyroidism	Seafood Malt bread Cheddar cheese Trifle	Adults: 150 mcgs Children: 70 to 150 mcg
Phosphorus	Creation of energy Strengthen bones and teeth	Bran cereal Egg Lentils Peanuts Whole wheat bread Yogurt	Adults: 700 mg Children: 500 to 1250 mg
Copper	Formation of red blood cells Works in conjunction with enzymes to aid metabolism process	Dates Blackberries Passion fruit French beans Sweet potato	1.5 to 3 mg
Manganese	Aids for the effective function of thyroid hormone	Avocado Dates Oats Brown rice Eggs	Adults: 2 to 5 mg Children: 2 to 3 mg
Zinc	Metabolism of proteins Vision improvement Wound healing	Asparagus Corn Brussels sprouts Rye Sardines Yogurt	Men: 15 mg Women: 12 mg Children: 10 mg

Do NOT rely on Supplements

Majority of dieticians and doctors recommend ingesting minerals from dietary sources rather than relying on supplements. However, today’s fast and hectic lifestyle demand the usage of supplements. As per a recent survey conducted on national level, it is revealed that more than half of the US population does not get enough minerals from their diet. In fact, supplements can prove helpful for people whose diet regimen is not efficient. It is highly advisable to ingest mineral supplements as per the dosage recommended by your dietician or medical practitioner rather than the general RDA.