Dietary minerals are elements that are required in our diet for proper functioning of our body. Carbon, Hydrogen, Oxygen and Nitrogen are also elements that we need, however they are in abundance as anything that we eat is fundamentally made out of these four elements. When we say minerals in nutrition it generally represents the quantity and trace minerals such as potassium, sodium, chlorine, phosphorus calcium, magnesium, copper, iodine, manganese, zinc, iron, selenium and molybdenum. These elements are very important for proper functioning of the body. However in very high levels they may become toxic.
The following table describes the minerals, daily requirement, their sources and the diseases caused due to deficiency as well as excess of these minerals.
|Potassium||4700 mg||Legumes, potato outer layers close to skin, tomatoes, bananas, papayas, lentils, dry beans, whole grains,
|Chlorine||2300 mg||Table salt||hypochloremia||hyperchloremia|
|Sodium||1500 mg||Table salt, sea vegetables, milk, and spinach.||hyponatremia||hypernatremia|
|Calcium||1300 mg||Dairy products,green leafy vegetables, nuts, seeds, tofu, oregano, dill, cinnamon.||hypocalcaemia||hypercalcaemia|
|Phosphorus||700 mg||dairy foods, bread, rice, oats.||hypophosphatemia||hyperphosphatemia|
|Magnesium||420 mg||Raw nuts, soy beans, cocoa mass, spinach, chard, sea vegetables, tomatoes,beans, ginger, cumin, cloves||magnesium deficiency||hypermagnesemia|
|Zinc||11 mg (Trace)||dry beans, mushrooms, spinach, asparagus, green peas,
yoghurt, oats, seeds
|zinc deficiency||zinc toxicity|
|Iron||18 mg (Trace)||Grains, dry beans, spinach, chard, turmeric, cumin,
parsley, lentils, tofu, asparagus, salad greens, soybeans
|Manganese||2.3 mg (Trace)||Spelt grain, brown rice, beans, spinach, pineapple, soybeans, raspberries, strawberries, garlic, squash, cloves, cinnamon, turmeric||manganese deficiency||manganism|
|Copper||900 µg (Trace)||Mushrooms, spinach, greens, seeds, raw cashews, raw walnuts, barley||copper deficiency||copper toxicity|
|Iodine||150 µg (Trace)||Sea vegetables, iodized salt, strawberries, mozzarella
cheese, yogurt, milk,
|Selenium||55 µg (Trace)||Brazil nuts, mustard, mushrooms, barley, cheese, garlic, tofu, seeds||selenium deficiency||selenosis|
|Molybdenum||45 µg (Trace)||Tomatoes, onions, carrots||molybdenum deficiency||–|
Alternativemedicinewiz.com promotes lacto-vegetarianism, so the sources given are predominantly vegetarian
Both dietary minerals and vitamins in correct quantities are extremely important for proper functioning of the body. All we need is a well planned balanced diet, however if the hectic lifestyle is not permitting you to have a balanced diet, then one can opt for dietary supplements. However learn more about dietary supplements before going for one.