8 Essential Minerals PDF

**8 essential minerals** **1. Calcium (Ca)** - **Key Roles:** Building and maintaining strong bones and teeth, muscle function, nerve transmission, and blood clotting. - **Benefits:** Prevents osteoporosis, and supports cardiovascular health. - **Food Sources:** Dairy products (mil...

**8 essential minerals** **1. Calcium (Ca)** - **Key Roles:** Building and maintaining strong bones and teeth, muscle function, nerve transmission, and blood clotting. - **Benefits:** Prevents osteoporosis, and supports cardiovascular health. - **Food Sources:** Dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), fortified foods (orange juice, cereals), almonds, sardines. - **Deficiency:** Rickets in children, osteoporosis in adults, muscle cramps. - **RDA Intake:** - Men: 1,000 mg/day (ages 19-70), 1,200 mg/day (70+) - Women: 1,000 mg/day (ages 19-50), 1,200 mg/day (51+) **2. Iron (Fe)** - **Key Roles:** Production of hemoglobin and myoglobin, oxygen transport in the blood, energy production. - **Benefits:** Prevents anemia, and supports immune function. - **Food Sources:** Red meat, poultry, fish, beans, lentils, tofu, fortified cereals, spinach. - **Deficiency:** Anemia, fatigue, weakened immune system. - **RDA Intake:** - Men: 8 mg/day - Women: 18 mg/day (ages 19-50), 8 mg/day (51+) **3. Magnesium (Mg)** - **Key Roles:** Muscle and nerve function, blood pressure regulation, protein synthesis, energy production. - **Benefits:** Supports cardiovascular and bone health, reducing muscle cramps. - **Food Sources:** Nuts (almonds, cashews), seeds, whole grains, leafy green vegetables, legumes, dark chocolate. - **Deficiency:** Muscle cramps, fatigue, high blood pressure, osteoporosis. - **RDA Intake:** - Men: 400-420 mg/day - Women: 310-320 mg/day **4. Phosphorus (P)** - **Key Roles:** Bone and teeth formation, energy production, cell membrane integrity, DNA synthesis. - **Benefits:** Supports bone health, and energy metabolism. - **Food Sources:** Meat, fish, poultry, dairy products, eggs, legumes, nuts, and seeds. - **Deficiency:** Weakness, bone pain, fragile bones. - **RDA Intake:** - Men: 700 mg/day - Women: 700 mg/day **5. Selenium (Se)** - **Key Roles:** Antioxidant protection, thyroid function, immune support. - **Benefits:** Protects cells from damage, and supports immune and thyroid health. - **Food Sources:** Brazil nuts, seafood, meat, eggs, dairy products, whole grains. - **Deficiency:** Keshan disease, weakened immune function, infertility. - **RDA Intake:** - Men: 55 mcg/day - Women: 55 mcg/day **6. Potassium (K)** - **Key Roles:** Fluid balance, muscle contractions, nerve signals, heart function. - **Benefits:** Regulates blood pressure, and supports heart health. - **Food Sources:** Bananas, oranges, potatoes, tomatoes, spinach, beans, nuts. - **Deficiency:** Weakness, muscle cramps, irregular heartbeat, high blood pressure. - **RDA Intake:** - Men: 3,400 mg/day - Women: 2,600 mg/day **7. Zinc (Zn)** - **Key Roles:** Immune function, wound healing, DNA synthesis, cell division. - **Benefits:** Supports immune health, growth, and development. - **Food Sources:** Meat, shellfish, dairy products, legumes, nuts, seeds, whole grains. - **Deficiency:** Growth retardation, hair loss, diarrhea, delayed wound healing. - **RDA Intake:** - Men: 11 mg/day - Women: 8 mg/day **8. Sodium Chloride (NaCl)** - **Key Roles:** Fluid balance, nerve function, muscle contractions. - **Benefits:** Maintains proper hydration, and supports nerve and muscle function. - **Food Sources:** Table salt, processed foods, pickles, olives, cheese, canned soups. - **Deficiency:** Hyponatremia (low blood sodium), muscle cramps, nausea, headaches. - **RDA Intake:** - Both Men and Women: 1,500 mg/day (AI - Adequate Intake)