MINERALS - daily dietary reference intakes and food sources
Minerals are defined as inorganic elements containing no carbon that remain as ash when food is burned. A balanced diet provides all of the essential minerals. The table below lists minerals daily dietary reference intakes for males and females elaborated by U.S. National Academy of Sciences (NAS).
|
|
Males |
Females |
Maximum level |
|
Sodium 18 - 50 yo |
1.5 g/d |
1.5 g/d |
2.3 g/d |
|
Sodium over 50 yo |
1.3 g/d |
1.3 g/d |
2.3 g/d |
|
Potassium |
4.7 g/d |
4.7 g/d |
n.d. |
|
Calcium 18 - 50 yo |
1000 mg/d |
1000 mg/d |
2500 mg/d |
|
Calcium over 50 yo |
1200 mg/d |
1200 mg/d |
2500 mg/d |
|
Iron 18 - 50 yo |
8 mg/d |
18 mg/d |
45 mg/d |
|
Iron over 50 yo |
8 mg/d |
8 mg/d |
45 mg/d |
|
Phosphorus |
700 mg/d |
700 mg/d |
4000 mg/d |
|
Magnesium |
420 mg/d |
320 mg/d |
nd |
|
Zinc |
11 mg/d |
8 mg/d |
40 mg/d |
|
Selenium |
55 µg/d |
55 µg/d |
400 µg/d |
|
Copper |
900 µg/d |
900 µg/d |
10000 µg/d |
|
Manganese |
2.3 mg/d |
1.8 mg/d |
11 mg/d |
Selected food sources for minerals:
SODIUM
Processed foods to which sodium chloride (salt), benzoate or phosphate have been added, salted meats, nuts, cold cuts, margarine, butter, salt added to foods in cooking or at the table. Salt is more or less 40% sodium by weight.
POTASSIUM
Potassium accumulates in plant cells, and thus fresh fruits and vegetables are a good dietary source of it. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans and bran. Although it is also present in sufficient quantities in most fruits, vegetables, meat and fish.
CALCIUM
Dairy products, such as milk cheese and yogurt, are a well-known source of calcium. Many good vegetable sources of calcium exist, including seaweeds, seeds like almonds, hazelnuts, sesame and pistachio, beans (especially soy beans), figs, quinoa, okra, rutabaga, broccoli, dandelion leaves and kale. In addition, for some drinks (like soy milk or orange juice) it is typical to be fortified with calcium.
IRON
Rich sources of dietary iron include red eat, lentils, beans, poultry, fish, leaf vegetables, watercress, tofu, chickpeas, black-eyed peas, blackstrap molasses, fortified bread and fortified breakfast cereals.
PHOSPHORUS
The main food sources for phosphorus are foods containing protein such as milk, meat, yogurt, ice cream, cheese, eggs and soya. There’s sources of phosphorus in food such as peas, some cereals and breads.
MAGNESIUM
Green leafy vegetables (above all spinach), spices, nuts, cereals, coffee, cocoa, tea, and vegetables are rich sources of magnesium.
ZINC
Oysters, lobster and red meats, especially beef, lamb and liver have some of the highest concentrations of zinc in food. Zinc is also found in beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds and blackcurrant.
SELENIUM
Dietary selenium comes from nuts (Brazil ones are the richest ordinary dietary source), cereals, meat, mushrooms, fish, and eggs. High levels are also found in kidney, tuna, crab and lobster.
COPPER
Organ meats, seafood, nuts, seeds, wheat bran cereals, whole grain products and cocoa products.
MANGANESE
Nuts, legumes, tea, and whole grains.