Minerals and Recommended Daily Allowances Chart

What is a Mineral?

A mineral is a solid material that naturally originates in non living things like soil, metal ores and rocks. 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.

Why do we need them?

They are crucial for proper body functioning, building tissues, balancing PH levels, nerve impulse transmission, formation of bone structure, muscle contractions and much more.

Minerals Significance, Dietary Sources and 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
  • More here
  • 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
  • More here
  • 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
  • More here
  • 2000 mg

 

Magnesium
  • Strengthen bones
  • To maintain the function of  cardiovascular system
  • Whole grain items
  • Leafy green vegetables
  • Avocados
  • Bananas
  • Milk
  • More here
  • 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
  • More here
  • Men: 15 mg
  • Women: 12 mg
  • Children: 10 

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