Other Major Minerals

The body doesn't use the mineral sulfur by itself, but uses the nutrients it is found in, such as protein, thiamin, and biotin. The protein in hair, skin, and nails is particularly rich in sulfur. As part of sulfate, sulfur helps maintain acid-base balance in the body. There is no RDA for sulfur. Protein foods supply plentiful amounts of sulfur, and deficiencies are unknown.


Minerals 

Mineral	Adequate Intake/Recommended Dietary Allowance[*]	Functions	Sources
Calcium (Al)	1000 milligrams (19–50) 1200 milligrams (51+) UL: 2500 milligrams	Building bones and teeth. Blood clotting. Muscle contraction. Nerve transmission. May lower blood pressure.	Milk and many milk products, calcium-fortified foods, tofu made with calcium carbonate, several greens (broccoli, collards), legumes, whole wheat bread, some shellfish. Milk and milk products, meat, poultry, fish, eggs, legumes.
Phosphorus (RDA)	700 milligrams (19+) UL: 4000 milligrams (19–70) 3000 milligrams (71+)	Metabolic release of energy from fat, protein, and carbohydrates. Part of DNA. Buffer of acids and bases. Activation of enzymes.	Milk and milk products, meat, poultry, fish, eggs, legumes.
Magnesium (RDA)	Males: 400 milligrams (19-30) 420 milligrams (31 +) Females: 310 milligrams (19-30) UL: 350 milligrams	Energy metabolism Protein synthesis Bones and teeth. Muscle contraction. Blood clotting. Nerve transmission. Immune system.	Green leafy vegetables, potatoes, nuts, seeds, legumes, whole-grain cereals, seafood.
Sodium	[*]	Release and activity of insulin. Water balance. Acid-base balance. Muscle contraction. Nerve transmission.	Salt, processed foods (luncheon meats, American cheese, salted snack foods, canned foods, etc.), milk and dairy products.
Potassium	[*]	Water balance. Acid-base balance. Muscle relaxation. Nerve transmission.	Fruits and vegetables (winter squash, potatoes, oranges, grapefruits, banana), milk, yogurt, legumes, meats. Salt
Chloride	[*]	Water balance. Acid-base balance. Part of hydrochloric acid in stomach. Removal of carbon dioxide from cells.
Sulfur	None	Part of protein, thiamin, and biotin. Part of hair, skin, and nails. Acid-base balance.	Protein foods
Iron (RDA)	Males: 8 milligrams (19+) Females: 18 milligrams (19–50) 8 milligrams (51 +) UL: 45 milligrams	Component of hemoglobin and myoglobin. Energy metabolism. Synthesis of amino acids and certain hormones and neurotransmitters. Immune system.	Beef, enriched breads and other baked goods, shellfish, legumes, fortified cereals, green leafy vegetables, poultry.
Zinc(RDA)	Males: 11 milligrams (19+) Females: 8 milligrams (19+) UL: 40 milligrams	Would healing. Bone formation. DNA synthesis. Protein, carbohydrate, and fat metabolism. Development of sexual organs. General tissue growth and maintenance. Taste perception. Acid-base balance. Vitamin A activity Protection of cell membranes from free-radical attacks. Storage and release of insulin.	shellfish, meat, poultry, legumes, dairy foods, whole grades, fortified cereals.
Iodine (RDA)	150 micrograms (19+) UL: 1100 micrograms	Normal functioning of thyroid gland. Normal metabolic rate. Growth and development.	Iodized salt, saltwater fish, grains grown in iodine-rich soil.
Selenium (RDA)	55 micrograms (19+) UL: 400 micrograms	Antioxidant. Immune system. Thyroid gland.	Plant foods when grown in selenium-rich soil, meat, seafood, bread, nuts.
Fluoride (AI)	Males: 4 milligrams (19+) Females: 3 milligrams (19+) UL: 1100 micrograms	Strong teeth and bones.	Fluoridated water, fish, tea.
Chromium (AI)	Males: 35 micrograms (19–50) Females: 25 micrograms (19–50) 20 micrograms (51 +) UL: Not established	Works with insulin. Lipid metabolism.	Unprocessed foods such as whole grains, wheat germ, nuts.
Copper (RDA)	900 micrograms (19+) UL: 10,000 micrograms	Works with iron to form hemoglobin. Synthesis of collagen. Nervous system. Energy metabolism. Immune system.	Organ meats, seafood, nuts, seeds, milk, tea, chicken.
Manganese (AI)	Males: 2.3 milligrams (19+) Females: 1. 8 milligrams (19+) UL: 11 milligrams	Bone and skin. Metabolism of carbohydrate, fat, and protein. Part of enzyme that acts as antioxidant.	Whole grains, dried beans, nuts, leafy vegetables, tea.
Molybdenum (RDA)	45 micrograms (19+) UL: 2,000 micrograms	Cofactor for several enzymes.	Legumes, whole grains, nuts.
The values for sodium, potassium, and chloride will be set in 2003.