| Minerals |
RDA per day |
Rich food sources |
Important body functions |
| Calcium |
400 mg |
Milk and milk products such as cheese, curds, paneer
*calcium content of foods like cereals and leafy vegetables is very high, but is in an unavailable form to the body as they contain certain compounds such as phytates and oxalates |
Growth, maintenance, and reproduction of the human body; formation and maintenance of healthy bones and teeth; blood coagulation, transmission of nerve impulses, normal heart beat, stimulation of hormone secretion, activation of enzyme reactions and contraction-relaxation of muscles |
| Chromium |
65 mcg |
Cheese, whole grains, wheat germ, potatoes, mushrooms, liver, meat and poultry |
Metabolism of carbohydrates and fats; regulates the amount of glucose in the blood; needed for insulin to work properly |
| Copper |
2.2 mg |
Legumes (dried beans), nuts, whole grains, and potatoes, shellfish, and organ meats |
Formation of red blood cells; helps keep bones, blood vessels, nerves and the immune system healthy; aids in the function of enzymes |
| Fluoride |
- |
- |
Helps in the formation of bones and teeth; may help prevent osteoporosis |
| Iodine |
- |
Iodised salt, seafood and crops grown in iodine rich soil |
Development and functioning of the thyroid gland; helps burn excess fat by stimulating the rate of metabolism |
| Iron |
30 mg |
Whole grains: wheat, millet, oats; Pulses: soybeans, dried beans and peas, kidney beans; Vegetables: broccoli, spinach and other leafy vegetables; Dried fruits: almonds, prunes, raisins, and apricots |
Combines with protein and copper to form haemoglobin which transports oxygen in the blood from the lungs to the tissues; necessary for the formation of myoglobin which supplies oxygen to muscle cells; prevents fatigue and promotes good skin tone |
| Magnesium |
- |
Dark green leafy vegetables, milk, nuts, legumes (dried beans), bananas, wheat bran, whole grains and meat |
Vital to many basic metabolic functions; aids in bone growth and the function of nerves, bones and muscles; required for regulation of normal heart rhythm; aids in regulation of blood pressure and water balance in cells |
| Manganese |
5.5 mg |
Whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder |
Vital to reproduction; necessary in energy metabolism; aids in blood, cartilage and bone formation |
| Molybdenum |
500 mcg |
Milk, whole grains, legumes (dried beans), dark green leafy vegetables and liver |
Activates certain enzymes in the body; necessary in energy metabolism; aids in blood, cartilage and bone formation |
| Phosphorus |
400 mg |
Fish, meat, poultry, dairy products, eggs, peas, legumes (dried beans) and nuts |
Required for formation of healthy bones and teeth; necessary for energy metabolism |
| Potassium |
- |
Fruits, vegetables, milk, meat and poultry |
Vital for muscle contraction and nerve impulses; helps with proper function of heart and kidneys; aids in regulation of blood pressure and water balance in cells |
| Selenium |
- |
Fish, shellfish, red meat, grains (depending on soil content), eggs, garlic and liver |
Helps proper functioning of the heart; needed for proper immune function |
| Sodium |
- |
Table salt, soya sauce, monosodium glutamate, cheese, smoked and cured meats, processed and canned foods |
Helps regulate blood pressure and water balance in cells; aids in muscle contraction and nerve impulse transmission |
| Zinc |
15.5 mg |
Milk, whole grains, meat, liver, shell fish and wheat germ |
Protein synthesis; wound healing; development of the reproductive organs, prostate functions and male hormone activity; contractility of muscles; normal tissue function; aids in the digestion and metabolism of phosphorus |
