Mineral Classification

Macrominerals Calcium Phosphorus Magnesium Sulfur Sodium Potassium Chloride

Microminerals Iron Zinc Copper Selenium Chromium Iodine Fluoride

Calcium
Structure: in foods as inorganic salts (carbonates, phosphates and silicates), complexes with oxalated, phytates and proteins Food Sources:
Milk and milk products, legumes, canned fish (including bones)

Functions:
Hardening of bones and teeth Nerve functioning Muscle contraction

RDI: 800 mg/day for men and 1000 mg/day for women

Calcium
Deficiency: Rickets Osteoporosis Therapeutic Effects: May reduce hypertension May play a role in weight reduction Toxicity: None Plasma levels tightly regulated Kidney stones??

Magnesium
Structure: complexes with proteins, chlorophyll etc Food Sources: Whole grains (wheat bran), broccoli, squash, beans, nuts, seeds Hard tap water Functions: Key component of enzymes Cell membranes & bone crystal RDI: 270 mg for females, 300 mg for males, additional 30 mg during pregnancy and 70 mg/day during lactation

Magnesium
Deficiency: Rare Use of thiazide diuretics may increase urinary excretion Therapeutic Effects: None well established Back or shoulder or other muscular pain Toxicity: None in healthy humans who eats natural foods May reduce calcium absorption

Iron

Ferric (Fe3+) & Ferrous (Fe2+)

2+

Iron
Structure:
Heme or non-heme iron

Food Sources:
Meat, fish (clams and oysters) & poultry Dark green leafy vegetables, breakfast cereals, egg yolk, black strap molasses, nuts, seeds & dried fruits Milk is a poor source of iron

Functions:
Oxygen transport Synthesis of collagen Synthesis of neurotransmitters (dopamine, epinephrine, norepinephrine and serotonin) RDI: 9 mg/day for 7-12 month infants; 6-8 mg for up to 7 years 10-13 mg/day for males, 12-16 mg/day for females; 22-36 mg/day during pregnancy; 7 mg/day for postmenopausal women

Iron
Deficiency:
Iron Deficiency Anaemia

Therapeutic Effects:
None

Toxicity:
Hemochromatosis

Zinc
Structure: in foods as inorganic salts and complexes with proteins Food Sources: Oysters, wheat germ, beef, calf liver, dark meat of turkey and chicken and whole grains, particularly wheat Functions: Key component of enzymes Protein synthesis Collagen formation Alcohol detoxification Carbon dioxide elimination Sexual maturation Taste and smell functions RDI: 3 mg for infants, 12 mg for adults and additional 4 mg/day during pregnancy and lactation respectively

Zinc
Deficiency: Poor wound healing, subnormal growth, anorexia, abnormal taste and smell, changes in hair, nails, skin inflammation, anaemia, retarded development of the reproductive system

Therapeutic Effects: None

Toxicity: May impair copper absorption - metallothionine

Copper
Structure: complexes with proteins Food Sources: Liver, kidney, shellfish, whole grains, cherries, legumes, chocolate, nuts, eggs, muscle meats, fish and poultry Functions: Required for proper use of iron by the body (ceruloplasmin) Role in development of connective tissue, blood vessels Synthesis of neurotransmitters (noradrenaline) Cuproenzymes (oxidases) RDI: No RDI in Australia; 1.0-1.5 mg/day is considered adequate

Copper
Deficiency:
Anaemia, neutropenia, leukopenia, bone demineralisation and failure of erythropoiesis

Therapeutic Effects:
None

Toxicity:
None in healthy humans who eats natural foods May reduce zinc absorption

Selenium
Structure: Selenoproteins Sodium selenite Food Sources: Grains, meat, poultry, fish and dairy products Functions: Works with glutathione peroxidase to protect cells against destruction by hydrogen peroxide Spare vitamin E RDI: 70 g for females; 85 g for males; additional 5-10 g during pregnancy and lactation

Selenium
Deficiency: Myalgia, cardiac myopathy (Keshans Disease) Increased red blood cell fragility

Therapeutic Effects: None Toxicity: None

Iodine
Structure: Iodide salts and bound to proteins and lipids Food Sources: Iodized salt, salt water, seafood, sunflower seeds, mushrooms, eggs, beef liver, peanuts, spinach, pumpkin, broccoli and chocolate Functions: Synthesis of thyroid hormones Thyroxine and Tri-iodothyronine RDI: 150 g/day for males; 120 g/day for females plus 30-50 g/day during pregnancy/lactation

Iodine
Deficiency: Enlargement of thyroid gland, myxedema, cretinism, increase in blood lipids Therapeutic Effects: None Toxicity: Hyperthyroidism (thyrotoxicosis) Japanese eating too much iodine-rich seaweed Iodine supplementation as a treatment for goitre

Chromium
Structure: in foods as GTF or salts Food Sources: Yeast, mushrooms, prunes, nuts, asparagus, organ meats, whole grain bread and cereals, cheese and beer Functions: Involved in normal use of blood glucose and function of insulin RDI: 50-100 g/day

Chromium
Deficiency: Glucose intolerance, abnormalities in glucose and lipid metabolism, elevated circulating insulin, Syndrome X Therapeutic Effects: Improve insulin resistance? Fat metabolism? Toxicity: None

Fluoride
Structure: as salts Food Sources: Mackerel, sardines, salt pork, salmon, shrimp, meat, sunflower seeds, kale, potato, watercress, honey, wheat; drinking water content varies Functions: Maintenance of teeth and bone structure RDI: None: drinking water may be fluoridated to 1 ppm

Fluoride
Deficiency: Dental caries, osteoporosis Therapeutic Effects: None Toxicity: Brittle bones Increased risk of fractures

Other Trace Elements

Aluminium No function Alzheimer's disease Molybdenum Co-factor for urease enzyme Cobalt Vitamin B12 Arsenate Vanadium Silicon nickel