Mineral Guide
|
Type |
Benefits |
Sources |
Quantity |
|
Calcium |
Calcium is vital for building strong bones and teeth. Getting calcium while you’re young will help fight against bone loss later in life. Weak bones are susceptible to osteoporosis, which causes bones to break easily. |
Milk and other dairy products such as yogurt, cheese, and cottage cheese are good sources of calcium. You’ll also find this mineral in broccoli and dark green, leafy vegetables like kale. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, are also good sources. |
Adults need 1,000 mg (milligrams) of calcium each day. |
|
Iron |
Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath. |
Iron-rich foods include red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron. |
Men need 8 mg of iron a day; women need 18 mg because they lose iron through blood during menstruation. |
|
Magnesium |
Magnesium helps muscles and nerves to function, steadies the heart rhythm, and keeps bones strong. It also helps the body to create energy and make proteins. |
You get magnesium from whole grains and whole-grain breads, nuts and seeds, leafy green vegetables potatoes, beans, avocados, bananas, kiwifruits, broccoli, shrimp, and chocolate (yes, chocolate!). |
Men need 400 mg of magnesium; women need 310 mg. |
|
Phosphorus |
Phosphorus helps to form healthy bones and teeth. It also helps the body to make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally. |
Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish. |
Adults should aim for 700 mg of phosphorus each day. |
|
Potassium |
Potassium helps with muscle and nervous system function. It also helps the body to maintain the balance of water in the blood and body tissues. |
Potassium is found in broccoli, potatoes (with skins), leafy green vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans. |
Adults should aim for 4,700 mg of potassium each day. |
|
Zinc |
Zinc is important for normal growth, sexual development, strong immunity, and wound healing. |
You’ll find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals. |
Men need 11 mg of zinc a day; women need 8 mg. |
