Essential Minerals: Roles and Sources

Study Notes

Essential Minerals: Roles, Sources, and Intake

Calcium (Ca): Crucial for strong bones and teeth, muscle function, nerve transmission, and blood clotting. It prevents osteoporosis and supports cardiovascular health. Good sources include dairy, leafy greens, fortified foods, almonds, and sardines. Deficiency can lead to rickets in children and osteoporosis in adults. Recommended daily intake varies by age and sex (e.g., 1000 mg/day for men aged 19-70).
Iron (Fe): Essential for hemoglobin and myoglobin production, oxygen transport, and energy. It's vital for a healthy immune system and preventing anemia. Dietary sources include red meat, poultry, fish, beans, lentils, tofu, fortified cereals, and spinach. Deficiency leads to fatigue, anemia, and a weakened immune system. Recommended daily intake differs by sex and age (e.g., 8 mg/day for men, 18 mg/day for women aged 19-50).
Magnesium (Mg): Plays a role in muscle and nerve function, blood pressure regulation, protein synthesis, and energy production. It supports cardiovascular and bone health, and may help reduce muscle cramps. Good sources include nuts (almonds, cashews), seeds, whole grains, leafy greens, legumes, and dark chocolate. Deficiency can lead to muscle cramps, fatigue, high blood pressure, and osteoporosis. Recommended daily intake is around 400-420 mg/day for men and 310-320 mg/day for women.
Phosphorus (P): Critical for bone and tooth formation, energy production, cell membrane integrity, and DNA synthesis. It aids bone health and energy metabolism. Dietary sources include meat, fish, poultry, dairy, eggs, legumes, nuts, and seeds. Deficiency can cause weakness, bone pain, and fragile bones. The recommended daily intake for both men and women is 700 mg.
Selenium (Se): Acts as an antioxidant, supports thyroid function, and boosts the immune system. Protecting cells from damage and maintaining a healthy thyroid and immune system are key roles. Good sources include Brazil nuts, seafood, meat, eggs, dairy, and whole grains. Deficiency can result in conditions like Keshan disease and a weakened immune system. The recommended daily intake is 55 mcg for both men and women.
Potassium (K): Crucial for fluid balance, muscle contraction, nerve signals, and heart function. It helps regulate blood pressure and support heart health. Excellent sources include bananas, oranges, potatoes, tomatoes, spinach, beans, and nuts. Deficiency can cause weakness, muscle cramps, irregular heartbeat, and high blood pressure. Recommended daily intake for men is around 3,400 mg and 2,600 mg for women.
Zinc (Zn): Important for immune function, wound healing, DNA synthesis, and cell division. It aids in growth and development. Dietary sources are meat, shellfish, dairy, legumes, nuts, seeds, and whole grains. Deficiency can cause growth retardation, hair loss, diarrhea, and delayed wound healing. Recommended daily intakes are 11 mg for men and 8 mg for women.
Sodium Chloride (NaCl): Essential for fluid balance, nerve function, and muscle contractions. It helps maintain hydration, nerve function, and muscle function. Dietary sources often include table salt, processed foods, pickles, olives, cheese, and canned soups. Deficiency can lead to hyponatremia, muscle cramps, nausea, and headaches. The recommended intake is 1,500 mg daily.

Description

Explore the importance of key minerals such as Calcium, Iron, and Magnesium in your diet. This quiz covers their roles, dietary sources, and recommended intake. Test your knowledge on how these minerals contribute to overall health and what can happen if you don't get enough.