|
MICRONUTRIENTS
|
|
Healthy
Eating | Nutritional
Content | Education
| Food
Safety | Links
| Glossary
| Site
Map
|
Common sources and general function
of known micronutrients.
|
|
Micronutrients
|
Sources
|
Function |
Recommended Dietary Allowance
(RDA) |
| Calcium
(Ca)* |
Dairy
products, canned fish, leafy green vegetables, and tofu. |
Necessary
for the strength of bones and teeth, blood clotting, function of the nervous
system; muscle contraction, and other cell functions |
800milligrams |
| Chloride
(Cl)* |
Table
salt, and some vegetables. |
Plays
a major role in the production of stomach acids and in the transmission
of nerve impulses. |
700milligrams |
| Chromium
(Cr)° |
Egg
yolks, whole grains, pork. |
Helps
glucose entry into the cell. |
50-200 micrograms |
| Copper
(Cu)° |
Liver,
cocoa, legumes, dried fruits, and whole grain cereals and cereals.
|
Critical
for metabolizing iron; plays a role in connective tissue formation (ie-muscle
and blood vessels); protein metabolism; protein synthesis. |
1.5-3 milligrams |
| Fluoride
(F)° |
Fluoridated
water, toothpaste, tea, seaweed. |
Confers
resistence to tooth decay. |
1.5-4 milligrams |
| Iodide
(I)°
|
Iodized
salt, white bread, saltwater fish, dairy products. |
Part
of thyroid hormone. |
150 micrograms |
| Iron
(Fe)° |
Meats,
spinach, seafood, broccoli, peas, bran, enriched breads. |
Parts
of hemoglobin and other components used in respiration; immune function.
|
Men: 10 milligrams
Women: 15 milligrams
|
| Magnesium
(Mg)* |
Wheat,
bran, green vegetables, nuts, chocolate. |
Bone
strength; necessary for the function of several enzymes; nerve and heart
function. |
Men: 350 milligrams
Women: 280 milligrams
|
| Manganese
(Mn)° |
nuts,
rice, oats and other whole grains, beans, and leafy vegetables. |
Needed
by many enzymes (ie-carbohydrate metabolism); bone formation. |
2-5
milligrams |
| Potassium
(K)* |
Spinach,
squash, bananas, orange juice, other fruits and vegetables, milk.
|
A
major ionof the extracellular fluid; necessary for nerve impulse transmission.
|
2,000
milligrams |
| Phosphorous
(P)* |
Dairy
products, processed foods, fish, soft drinks. |
Strength
of bones and teeth, and various cellular functions. |
800
milligrams |
| Selenium
(Se)° |
Meats,
eggs, fish, seafoods, whole grains. |
Constituent
of an anti-oxidant system. |
55-70
micrograms |
| Sodium
(Na)* |
Table
salt, processed foods. |
A
major ionof the extracellular fluid; necessary for nerve impulse transmission.
|
500
milligrams |
| Sulfur
(S)* |
Protein
foods. |
Component
of many vitamins and amino acids (building blocks of the body); drug detoxification;
body pH. |
NONE
|
| Zinc
(Zn)° |
Seafoods,
meats, greens, whole grains. |
Needed
in over 200 enzymes. Enzymes for growth, immunity, metabolism, and deveopment
are involved. |
Men:
15 milligrams
Women: 12 milligrams
|
|
*Represents major minerals.
ºRepresents trace minerals(20mg
or less per day). Beware!!! Minerals can be quite
toxic at doses not significantly higher than the RDA (see toxicity section),
especially trace minerals, therefore, it is worth mentioning that supplements
can be dangerous and should be used with caution.
|
| Healthy
Eating | Nutritional
Content | Education
| Food
Safety | Links
| Glossary
| Site
Map |
|
|