Minerals

Main Source

Requirement

Functions

Deficiency effects

Calcium

Milk, cereals

1200 gm

– Bone formation

-Tooth formation

-Blood clotting

-Nerve transmission

-Cell membrane permeability

-Enzyme activation

-Muscle contraction and relaxation

Defective bones and teeth

Phosphorus

vegetables, fruits,

milk, eggs, fish,

meat, cereals

1200gm

-Bone and teeth formation

-Metabolic function

-Absorption of glucose and glycerol

-Transport of fatty acids

-Energy metabolism

acute deficiency causes tetany and rickets

Sodium

Salt vegetable

1 gm

– Fluid balance

-Acid-base balance

 Cell permeability

 Normal muscle irritability

Muscle contraction, disorder, nervous

depression, dehydration

Potassium

Vegetable, banana

1 gm

Nervous disorder, poor muscle control

leading to paralysis.

Iron

Egg, liver, pulses,

vegetable, apples

18 gm

Anemia

Iodine

Leafy, vegetable,

seafoods, water,

iodized salt

0.14 gm

Goiter, cretinism,

Zinc

Cheese, beet

12-20 mg

Reduced respiration

Manganese

Peanuts, beet,etc

5 mg

Deficiency causes reproduction failure

Copper

Liver, spleen, beet, kidneys, peanuts

2-2.5 gm

Anemia

Fluoride

Water and food

like sea fish, cheese

0.8 gm

Deficiency causes dental caries

Cobalt

Milk and meat

0.8 gm

Deficiency interferes erytaporesis

Chromium

Meat and animal

protein

O.7 gm

Deficiency causes diabetes-like problem

Magnesium

milk, cheese, meat, seafood, cereals, legumes, nuts.

Adults- 280mg

Pregnancy -320mg

Lactation- 355mg

Infants – 40-60mg

Children – 80-400mg