Major Minerals

Similarly to vitamins, minerals are essential to human health and can be obtained in our diet from different types of food. Minerals are abundant in our everyday lives. From the soil in your front yard to the jewelry you wear on your body, we interact with minerals constantly. There are 20 essential minerals that must be consumed in our diets to remain healthy.  The amount of each mineral found in our bodies vary greatly and therefore, so does consumption of those minerals. When there is a deficiency in an essential mineral, health problems may arise.

Major minerals are classified as minerals that are required in the diet each day in amounts larger than 100 milligrams. These include sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur. These major minerals can be found in various foods. For example, in Guam, the major mineral, calcium, is consumed in the diet not only through dairy, a common source of calcium, but also through through the mixed dishes, desserts and vegetables that they consume. Consuming a varied diet significantly improves an individual’s ability to meet their nutrient needs. [1]

Figure 10.1 The Major Minerals

Image by Allison Calabrese / CC BY 4.0


Minerals are not as efficiently absorbed as most vitamins and so the bioavailability of minerals can be very low. Plant-based foods often contain factors, such as oxalate and phytate, that bind to minerals and inhibit their absorption. In general, minerals are better absorbed from animal-based foods. In most cases, if dietary intake of a particular mineral is increased, absorption will decrease. Some minerals influence the absorption of others. For instance, excess zinc in the diet can impair iron and copper absorption. Conversely, certain vitamins enhance mineral absorption. For example, vitamin C boosts iron absorption, and vitamin D boosts calcium and magnesium absorption. As is the case with vitamins, certain gastrointestinal disorders and diseases, such as Crohn’s disease and kidney disease, as well as the aging process, impair mineral absorption, putting people with malabsorption conditions and the elderly at higher risk for mineral deficiencies.


Calcium’s Functional Roles

Calcium is the most abundant mineral in the body and greater than 99 percent of it is stored in bone tissue. Although only 1 percent of the calcium in the human body is found in the blood and soft tissues, it is here that it performs the most critical functions. Blood calcium levels are rigorously controlled so that if blood levels drop the body will rapidly respond by stimulating bone resorption, thereby releasing stored calcium into the blood. Thus, bone tissue sacrifices its stored calcium to maintain blood calcium levels. This is why bone health is dependent on the intake of dietary calcium and also why blood levels of calcium do not always correspond to dietary intake.

Calcium plays a role in a number of different functions in the body like bone and tooth formation. The most well-known calcium function is to build and strengthen bones and teeth. Recall that when bone tissue first forms during the modeling or remodeling process, it is unhardened, protein-rich osteoid tissue. In the osteoblast-directed process of bone mineralization, calcium phosphates (salts) are deposited on the protein matrix. The calcium salts typically make up about 65 percent of bone tissue. When your diet is calcium deficient, the mineral content of bone decreases causing it to become brittle and weak. Thus, increased calcium intake helps to increase the mineralized content of bone tissue. Greater mineralized bone tissue corresponds to a greater BMD, and to greater bone strength. The remaining calcium plays a role in nerve impulse transmission by facilitating electrical impulse transmission from one nerve cell to another. Calcium in muscle cells is essential for muscle contraction because the flow of calcium ions are needed for the muscle proteins (actin and myosin) to interact. Calcium is also essential in blood clotting by activating clotting factors to fix damaged tissue.

In addition to calcium’s four primary functions calcium has several other minor functions that are also critical for maintaining normal physiology. For example, without calcium, the hormone insulin could not be released from cells in the pancreas and glycogen could not be broken down in muscle cells and used to provide energy for muscle contraction.

Maintaining Calcium Levels

Because calcium performs such vital functions in the body, blood calcium level is closely regulated by the hormones parathyroid hormone (PTH), calcitriol, and calcitonin. When blood calcium levels are low, PTH is secreted to increase blood calcium levels via three different mechanisms.

  1. First, PTH stimulates the release of calcium stored in the bone.
  2. Second, PTH acts on kidney cells to increase calcium reabsorption and decrease its excretion in the urine.
  3. Third, PTH stimulates enzymes in the kidney that activate vitamin D to calcitriol.

Calcitriol is the active hormone that acts on the intestinal cells and increases dietary calcium absorption. When blood calcium levels become too high, the hormone calcitonin is secreted by certain cells in the thyroid gland and PTH secretion stops. At higher nonphysiological concentrations, calcitonin lowers blood calcium levels by increasing calcium excretion in the urine, preventing further absorption of calcium in the gut and by directly inhibiting bone resorption.

Figure 10.2 Maintaining Blood Calcium Levels

Blood Calcium Level diagram

Image by Allison Calabrese / CC BY 4.0

Other Health Benefits of Calcium in the Body

Besides forming and maintaining strong bones and teeth, calcium has been shown to have other health benefits for the body, including:

  • Cancer. The National Cancer Institute reports that there is enough scientific evidence to conclude that higher intakes of calcium decrease colon cancer risk and may suppress the growth of polyps that often precipitate cancer. Although higher calcium consumption protects against colon cancer, some studies have looked at the relationship between calcium and prostate cancer and found higher intakes may increase the risk for prostate cancer; however the data is inconsistent and more studies are needed to confirm any negative association.
  • Blood pressure. Multiple studies provide clear evidence that higher calcium consumption reduces blood pressure. A review of twenty-three observational studies concluded that for every 100 milligrams of calcium consumed daily, systolic blood pressure is reduced 0.34 millimeters of mercury (mmHg) and diastolic blood pressure is decreased by 0.15 mmHg.[1]
  • Cardiovascular health. There is emerging evidence that higher calcium intakes prevent against other risk factors for cardiovascular disease, such as high cholesterol and obesity, but the scientific evidence is weak or inconclusive.
  • Kidney stones. Another health benefit of a high-calcium diet is that it blocks kidney stone formation. Calcium inhibits the absorption of oxalate, a chemical in plants such as parsley and spinach, which is associated with an increased risk for developing kidney stones. Calcium’s protective effects on kidney stone formation occur only when you obtain calcium from dietary sources. Calcium supplements may actually increase the risk for kidney stones in susceptible people.

Figure 10. 3 Calcium’s Effect on Aging

Calcium inadequacy is most prevalent in adolescent girls and the elderly. Proper dietary intake of calcium is critical for proper bone health.

Despite the wealth of evidence supporting the many health benefits of calcium (particularly bone health), the average American diet falls short of achieving the recommended dietary intakes of calcium. In fact, in females older than nine years of age, the average daily intake of calcium is only about 70 percent of the recommended intake. Here we will take a closer look at particular groups of people who may require extra calcium intake.

  • Adolescent teens. A calcium-deficient diet is common in teenage girls as their dairy consumption often considerably drops during adolescence.
  • Amenorrheic women and the “female athlete triad”. Amenorrhea refers to the absence of a menstrual cycle. Women who fail to menstruate suffer from reduced estrogen levels, which can disrupt and have a negative impact on the calcium balance in their bodies. The “female athlete triad” is a combination of three conditions characterized by amenorrhea, disrupted eating patterns, and osteoporosis. Exercise-induced amenorrhea and anorexia nervosa-related amenorrhea can decrease bone mass.[2][3] In female athletes, as well as active women in the military, low BMD, menstrual irregularities, and individual dietary habits together with a history of previous stress issues are related to an increased susceptibility to future stress fractures.[4][5]
  • The elderly. As people age, calcium bioavailability is reduced, the kidneys lose their capacity to convert vitamin D to its most active form, the kidneys are no longer efficient in retaining calcium, the skin is less effective at synthesizing vitamin D, there are changes in overall dietary patterns, and older people tend to get less exposure to sunlight. Thus the risk for calcium inadequacy is great.[6]
  • Postmenopausal women. Estrogen enhances calcium absorption. The decline in this hormone during and after menopause puts postmenopausal women especially at risk for calcium deficiency. Decreases in estrogen production are responsible for an increase in bone resorption and a decrease in calcium absorption. During the first years of menopause, annual decreases in bone mass range from 3–5 percent. After age sixty-five, decreases are typically less than 1 percent.[7]
  • Lactose-intolerant people. Groups of people, such as those who are lactose intolerant, or who adhere to diets that avoid dairy products, may not have an adequate calcium intake.
  • Vegans. Vegans typically absorb reduced amounts of calcium because their diets favor plant-based foods that contain oxalates and phytates.[8]

In addition, because vegans avoid dairy products, their overall consumption of calcium-rich foods may be less.

If you are lactose intolerant, have a milk allergy, are a vegan, or you simply do not like dairy products, remember that there are many plant-based foods that have a good amount of calcium and there are also some low-lactose and lactose-free dairy products on the market.

Dietary Reference Intake for Calcium

The recommended dietary allowances (RDA) for calcium are listed in Table 10.1 “Dietary Reference Intakes for Calcium”. The RDA is elevated to 1,300 milligrams per day during adolescence because this is the life stage with accelerated bone growth. Studies have shown that a higher intake of calcium during puberty increases the total amount of bone tissue that accumulates in a person. For women above age fifty and men older than seventy-one, the RDAs are also a bit higher for several reasons including that as we age, calcium absorption in the gut decreases, vitamin D3 activation is reduced, and maintaining adequate blood levels of calcium is important to prevent an acceleration of bone tissue loss (especially during menopause). Currently, the dietary intake of calcium for females above age nine is, on average, below the RDA for calcium. The Institute of Medicine (IOM) recommends that people do not consume over 2,500 milligrams per day of calcium as it may cause adverse effects in some people.

Table 10.1 Dietary Reference Intakes for Calcium

Age Group RDA (mg/day) UL (mg/day)
Infants (0–6 months) 200*
Infants (6–12 months) 260*
Children (1–3 years) 700 2,500
Children (4–8 years) 1,000 2,500
Children (9–13 years) 1,300 2,500
Adolescents (14–18 years) 1,300 2,500
Adults (19–50 years) 1,000 2,500
Adult females (50–71 years) 1,200 2,500
Adults, male & female (> 71 years) 1,200 2,500
* denotes Adequate Intake

Source: Ross AC, Manson JE, et al. The 2011 Report on Dietary Reference Intakes for Calcium and Vitamin D from the Institute of Medicine: What Clinicians Need to Know. J Clin Endocrinol Metab. 2011; 96(1), 53–8. http://www.ncbi.nlm.nih.gov/pubmed/21118827. Accessed October 10, 2017.

Dietary Sources of Calcium

In the typical American diet, calcium is obtained mostly from dairy products, primarily cheese. A slice of cheddar or Swiss cheese contains just over 200 milligrams of calcium. One cup of nonfat milk contains approximately 300 milligrams of calcium, which is about a third of the RDA for calcium for most adults. Foods fortified with calcium such as cereals, soy milk, and orange juice also provide one third or greater of the calcium RDA. Although the typical American diet relies mostly on dairy products for obtaining calcium, there are other good non-dairy sources of calcium.

Table 10.2 Calcium Content of Various Foods

Food Serving Calcium (mg) Percent Daily Value
Yogurt, low fat 8 oz. 415 42
Mozzarella 1.5 oz. 333 33
Sardines, canned with bones 3 oz. 325 33
Cheddar Cheese 1.5 oz. 307 31
Milk, nonfat 8 oz. 299 30
Soymilk, calcium fortified 8 oz. 299 30
Orange juice, calcium fortified 6 oz. 261 26
Tofu, firm, made with calcium sulfate ½ c. 253 25
Salmon, canned with bones 3 oz. 181 18
Turnip, boiled ½ c. 99 10
Kale, cooked 1 c. 94 9
Vanilla Ice Cream ½ c. 84 8
White bread 1 slice 73 7
Kale, raw 1 c. 24 2
Broccoli, raw ½ c. 21 2

Fact Sheet for Health Professionals: Calcium. National Institute of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Updated November 17, 2016. Accessed November 12, 2017.

Calcium Bioavailability

In the small intestine, calcium absorption primarily takes place in the duodenum (first section of the small intestine) when intakes are low, but calcium is also absorbed passively in the jejunum and ileum (second and third sections of the small intestine), especially when intakes are higher. The body doesn’t completely absorb all the calcium in food. Interestingly, the calcium in some vegetables such as kale, brussel sprouts, and bok choy is better absorbed by the body than are dairy products. About 30 percent of calcium is absorbed from milk and other dairy products.

The greatest positive influence on calcium absorption comes from having an adequate intake of vitamin D. People deficient in vitamin D absorb less than 15 percent of calcium from the foods they eat. The hormone estrogen is another factor that enhances calcium bioavailability. Thus, as a woman ages and goes through menopause, during which estrogen levels fall, the amount of calcium absorbed decreases and the risk for bone disease increases. Some fibers, such as inulin, found in jicama, onions, and garlic, also promote calcium intestinal uptake.

Chemicals that bind to calcium decrease its bioavailability. These negative effectors of calcium absorption include the oxalates in certain plants, the tannins in tea, phytates in nuts, seeds, and grains, and some fibers. Oxalates are found in high concentrations in spinach, parsley, cocoa, and beets. In general, the calcium bioavailability is inversely correlated to the oxalate content in foods. High-fiber, low-fat diets also decrease the amount of calcium absorbed, an effect likely related to how fiber and fat influence the amount of time food stays in the gut. Anything that causes diarrhea, including sickness, medications, and certain symptoms related to old age, decreases the transit time of calcium in the gut and therefore decreases calcium absorption. As we get older, stomach acidity sometimes decreases, diarrhea occurs more often, kidney function is impaired, and vitamin D absorption and activation is compromised, all of which contribute to a decrease in calcium bioavailability.


  1. Birkett NJ. Comments on a Meta-Analysis of the Relation between Dietary Calcium Intake and Blood Pressure. Am J Epidemiol. 1998;148(3), 223–28. http://aje.oxfordjournals.org/content/148/3/223.long. Accessed October 10, 2017.
  2. Drinkwater B, Bruemner B, Chesnut C. Menstrual History As a Determinant of Current Bone Density in Young Athletes. JAMA. 1990; 263(4), 545–8. http://www.ncbi.nlm.nih.gov/pubmed/2294327?dopt=Abstract. . Accessed November 22, 2017.
  3. Marcus R. et al. Menstrual Function and Bone Mass in Elite Women Distance Runners: Endocrine and Metabolic Features. Ann Intern Med. 1985; 102(2), 58–63. http://www.ncbi.nlm.nih.gov/pubmed/3966752?dopt=Abstract. Accessed November 22, 2017.
  4. Nattiv A. Stress Fractures and Bone Health in Track and Field Athletes. J Sci Med Sport. 2000;  3(3), 268–79. http://www.ncbi.nlm.nih.gov/pubmed/11101266?dopt=Abstract.,.Accessed November 22, 2017.
  5. Johnson AO, et al. Correlation of Lactose Maldigestion, Lactose Intolerance, and Milk Intolerance. Am J Clin Nutr. 1993;  57(3), 399–401. http://www.ncbi.nlm.nih.gov/pubmed/8438774?dopt=Abstract. Accessed November 22, 2017.
  6. Calcium and Vitamin D in the Elderly. International Osteoporosis Foundation. http://www.iofbonehealth.org/patients-public/about-osteoporosis/prevention/nutrition/calcium-and-vitamin-d-in-the-elderly.html. Published 2012. Accessed November 22, 2017.
  7. Daniels CE. Estrogen Therapy for Osteoporosis Prevention in Postmenopausal Women. National Institute of Health: Pharmacy. Update March/April 2000.
  8. Dietary Reference Intakes for Calcium and Vitamin D.Food and Nutrition Board, Institute of Medicine. Washington, DC: National Academy Press. 2010.
  9. Ross EA, Szabo NJ, Tebbett IR. Lead Content of Calcium Supplements. JAMA. 2000; 284, 1425–33.
  10. Bolland MJ. et al. Effect of Calcium Supplements on Risk of Myocardial Infarction and Cardiovascular Events: Meta-Analysis. Br Med J. 2010;  341(c3691).



Phosphorus’s Functional Role

Phosphorus is present in our bodies as part of a chemical group called a phosphate group. These phosphate groups are essential as a structural component of cell membranes (as phospholipids), DNA and RNA, energy production (ATP), and regulation of acid-base homeostasis. Phosphorus however is mostly associated with calcium as a part of the mineral structure of bones and teeth. Blood phosphorus levels are not controlled as strictly as calcium so the PTH stimulates renal excretion of phosphate so that it does not accumulate to toxic levels.

Dietary Reference Intakes for Phosphorus

In comparison to calcium, most Americans are not at risk for having a phosphate deficiency. Phosphate is present in many foods popular in the American diet including meat, fish, dairy products, processed foods, and beverages. Phosphate is added to many foods because it acts as an emulsifying agent, prevents clumping, improves texture and taste, and extends shelf-life. The average intake of phosphorus in US adults ranges between 1,000 and 1,500 milligrams per day, well above the RDA of 700 milligrams per day. The UL set for phosphorous is 4,000 milligrams per day for adults and 3,000 milligrams per day for people over age seventy.

Table 10.3 Dietary Reference Intakes for Phosphorus

Age Group RDA (mg/day) UL (mg/day)
Infants (0–6 months) 100*
Infants (6–12 months) 275*
Children (1–3 years) 460 3,000
Children (4–8 years) 500 3,000
Children (9–13 years) 1,250 4,000
Adolescents (14–18 years) 1,250 4,000
Adults (19–70 years) 700 4,000
Adults (> 70 years) 700 3,000
* denotes Adequate Intake

Micronutrient Information Center: Phosphorus. Oregon State University, Linus Pauling Institute. http://lpi.oregonstate.edu/mic/minerals/phosphorus. Updated in July 2013. Accessed October 22, 2017.

Dietary Sources of Phosphorus

Table 10.4 Phosphorus Content of Various Foods

Foods Serving Phosphorus (mg) Percent Daily Value 1000
Salmon 3 oz. 315 32
Yogurt, nonfat 8 oz. 306 31
Turkey, light meat 3 oz. 217 22
Chicken, light meat 3 oz. 135 14
Beef 3 oz. 179 18
Lentils ½ c. 178 18
Almonds 1 oz. 136 14
Mozzarella 1 oz. 131 13
Peanuts 1 oz. 108 11
Whole wheat bread 1 slice 68 7
Egg 1 large 86 9
Carbonated cola drink 12 oz. 41 4
Bread, enriched 1 slice 25 3

Micronutrient Information Center: Phosphorus. Oregon State University, Linus Pauling Institute. http://lpi.oregonstate.edu/mic/minerals/phosphorus. Updated in July 2013. Accessed October 22, 2017.



Sulfur is incorporated into protein structures in the body. Amino acids, methionine and cysteine contain sulfur which are essential for the antioxidant enzyme glutathione peroxidase. Some vitamins like thiamin and biotin also contain sulfur which are important in regulating acidity in the body. Sulfur is a major mineral with no recommended intake or deficiencies when protein needs are met. Sulfur is mostly consumed as a part of dietary proteins and sulfur containing vitamins.



Magnesium’s Functional Role

Approximately 60 percent of magnesium in the human body is stored in the skeleton, making up about 1 percent of mineralized bone tissue. Magnesium is not an integral part of the hard mineral crystals, but it does reside on the surface of the crystal and helps maximize bone structure. Observational studies link magnesium deficiency with an increased risk for osteoporosis. A magnesium-deficient diet is associated with decreased levels of parathyroid hormone and the activation of vitamin D, which may lead to an impairment of bone remodeling. A study in nine hundred elderly women and men did show that higher dietary intakes of magnesium correlated to an increased BMD in the hip.[1] Only a few clinical trials have evaluated the effects of magnesium supplements on bone health and their results suggest some modest benefits on BMD.

In addition to participating in bone maintenance, magnesium has several other functions in the body. In every reaction involving the cellular energy molecule, ATP, magnesium is required. More than three hundred enzymatic reactions require magnesium. Magnesium plays a role in the synthesis of DNA and RNA, carbohydrates, and lipids, and is essential for nerve conduction and muscle contraction. Another health benefit of magnesium is that it may decrease blood pressure.

Many Americans do not get the recommended intake of magnesium from their diets. Some observational studies suggest mild magnesium deficiency is linked to increased risk for cardiovascular disease. Signs and symptoms of severe magnesium deficiency may include tremor, muscle spasms, loss of appetite, and nausea.

Dietary Reference Intake and Food Sources for Magnesium

The RDAs for magnesium for adults between ages nineteen and thirty are 400 milligrams per day for males and 310 milligrams per day for females. For adults above age thirty, the RDA increases slightly to 420 milligrams per day for males and 320 milligrams for females.

Table 10.5  Dietary Reference Intakes for Magnesium

Age Group RDA (mg/day) UL from non-food sources (mg/day)
Infants (0–6 months) 30*
Infants (6–12 months) 75*
Children (1–3 years) 80 65
Children (4–8 years) 130 110
Children (9–13 years) 240 350
Adolescents (14–18 years) 410 350
Adults (19–30 years) 400 350
Adults (> 30 years) 420 350
* denotes Adequate Intake

Source:  Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health, Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Updated July 13, 2009. Accessed November 12, 2017.

Dietary Sources of Magnesium

Magnesium is part of the green pigment, chlorophyll, which is vital for photosynthesis in plants; therefore green leafy vegetables are a good dietary source for magnesium. Magnesium is also found in high concentrations in fish, dairy products, meats, whole grains, and nuts. Additionally chocolate, coffee, and hard water contain a good amount of magnesium. Most people in Wetsern countries do not fulfill the RDA for magnesium in their diets. Typically, Western diets lean toward a low fish intake and the unbalanced consumption of refined grains versus whole grains.

Table 10.6 Magnesium Content of Various Foods

Food Serving Magnesium (mg) Percent Daily Value
Almonds 1 oz. 80 20
Cashews 1 oz. 74 19
Soymilk 1 c. 61 15
Black beans ½ c. 60 15
Edamame ½ c. 50 13
Bread 2 slices 46 12
Avocado 1 c. 44 11
Brown rice ½ c. 42 11
Yogurt 8 oz. 42 11
Oatmeal, instant 1 packet 36 9
Salmon 3 oz. 26 7
Chicken breasts 3 oz. 22 6
Apple 1 medium 9 2

Source:  Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health, Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Updated July 13, 2009. Accessed November 12, 2017.


  1. Tucker KL, Hannan MT, et al. Potassium, Magnesium, and Fruit and Vegetable Intakes Are Associated with Greater Bone Mineral Density in Elderly Men and Women. Am J ClinNutr. 1999; 69(4), 727–36. http://www.ajcn.org/cgi/pmidlookup?view=long&pmid=10197575. Accessed October 6, 2017.


Summary of Major Minerals

Table 10.7 A Summary of the Major Minerals

Micronutrient Sources Recommended Intakes for adults Major functions Deficiency diseases and symptoms Groups at risk for deficiency Toxicity UL
Calcium Yogurt, cheese, sardines, milk, orange juice, turnip 1,000 mg/day Component of mineralized bone, provides structure and microarchitecture Increased risk of osteoporosis Postmenopausal women, those who are lactose intolerant, or vegan Kidney stones 2,500 mg
Phosphorus Salmon, yogurt, turkey, chicken, beef, lentils 700 mg/day Structural component of bones, cell membrane, DNA and RNA, and ATP Bone loss, weak bones Older adults, alcoholics None 3,000 mg
Magnesium Whole grains and legumes, almonds, cashews, hazelnuts, beets, collards, and kelp 420 mg/day Component of mineralized bone, ATP synthesis and utilization, carbohydrate, lipid, protein, RNA, and DNA synthesis Tremor, muscle spasms, loss of appetite, nausea Alcoholics, individuals with kidney and gastrointestinal disease Nausea, vomiting, low blood pressure 350 mg/day
Sulfur Protein foods None specified Structure of some vitamins and amino acids, acid-base balance None when protein needs are met None None ND
Sodium Processed foods, table salt, pork, chicken < 2,300 mg/day; ideally 1,500 mg/day Major positive extracellular ion, nerve transmission, muscle contraction, fluid balance Muscle cramps People consuming too much water, excessive sweating, those with vomiting or diarrhea High blood pressure 2,300 mg/day
Potassium Fruits, vegetables, legumes, whole grains, milk 4700 mg/day Major positive intracellular ion, nerve transmission, muscle contraction, fluid balance Irregular heartbeat, muscle cramps People consuming diets high in processed meats, those with vomiting or diarrhea Abnormal heartbeat ND
Chloride Table salt, processed foods <3600 mg/day; ideally 2300 mg/day Major negative extracellular ion, fluid balance Unlikely none None 3,600 mg/day


Trace Minerals

Besides the major minerals described earlier, there’s also a group called trace minerals. Trace minerals are classified as minerals required in the diet each day in smaller amounts, specifically 100 milligrams or less.  These include copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others.  Although trace minerals are needed in smaller amounts it is important to remember that a deficiency in a trace mineral can be just as detrimental to your health as a major mineral deficiency. Iodine deficiency is a major concern in countries around the world such as Fiji. In the 1990’s, almost 50% of the population had signs of iodine deficiency also known as goiter. To combat this national issue, the government of Fiji banned non-iodized salt and allowed only fortified iodized salt into the country in hopes of increasing the consumption of iodine in people’s diets.  With this law, and health promotion efforts encouraging the consumption of seafood, great progress has been made in decreasing the prevalence of iodine deficiency in Fiji.

Figure 11.1 The Trace Minerals

Image by Allison Calabrese /
CC BY 4.0


Red blood cells contain the oxygen-carrier protein hemoglobin. It is composed of four globular peptides, each containing a heme complex. In the center of each heme, lies iron (Figure 11.2). Iron is needed for the production of other iron-containing proteins such as myoglobin. Myoglobin is a protein found in the muscle tissues that enhances the amount of available oxygen for muscle contraction. Iron is also a key component of hundreds of metabolic enzymes. Many of the proteins of the electron-transport chain contain iron–sulfur clusters involved in the transfer of high-energy electrons and ultimately ATP synthesis. Iron is also involved in numerous metabolic reactions that take place mainly in the liver and detoxify harmful substances. Moreover, iron is required for DNA synthesis. The great majority of iron used in the body is that recycled from the continuous breakdown of red blood cells.

Figure 11.2 The Structure of Hemoglobin

Diagram of hemoglobin structure

Hemoglobin is composed of four peptides. Each contains a heme group with iron in the center.

The iron in hemoglobin binds to oxygen in the capillaries of the lungs and transports it to cells where the oxygen is released. If iron levels are low hemoglobin is not synthesized in sufficient amounts and the oxygen-carrying capacity of red blood cells is reduced, resulting in anemia. When iron levels are low in the diet the small intestine more efficiently absorbs iron in an attempt to compensate for the low dietary intake, but this process cannot make up for the excessive loss of iron that occurs with chronic blood loss or low intake. When blood cells are decommissioned for use, the body recycles the iron back to the bone marrow where red blood cells are made. The body stores some iron in the bone marrow, liver, spleen, and skeletal muscle. A relatively small amount of iron is excreted when cells lining the small intestine and skin cells die and in blood loss, such as during menstrual bleeding. The lost iron must be replaced from dietary sources.

The bioavailability of iron is highly dependent on dietary sources. In animal-based foods about 60 percent of iron is bound to hemoglobin, and heme iron is more bioavailable than nonheme iron. The other 40 percent of iron in animal-based foods is nonheme, which is the only iron source in plant-based foods. Some plants contain chemicals (such as phytate, oxalates, tannins, and polyphenols) that inhibit iron absorption. Although, eating fruits and vegetables rich in vitamin C at the same time as iron-containing foods markedly increases iron absorption. A review in the American Journal of Clinical Nutrition reports that in developed countries iron bioavailability from mixed diets ranges between 14 and 18 percent, and that from vegetarian diets ranges between 5 and 12 percent.[1] Vegans are at higher risk for iron deficiency, but careful meal planning does prevent its development. Iron deficiency is the most common of all micronutrient deficiencies.

Table 11.1 Enhancers and Inhibitors of Iron Absorption

Enhancer Inhibitor
Meat Phosphate
Fish Calcium
Poultry Tea
Seafood Coffee
Stomach acid Colas
Soy protein
High doses of minerals (antacids)


Figure 11.3 Iron Absorption, Functions, and Loss

Iron absorption diagram

Image by Allison Calabrese / CC BY 4.0


Iron Toxicity

The body excretes little iron and therefore the potential for accumulation in tissues and organs is considerable. Iron accumulation in certain tissues and organs can cause a host of health problems in children and adults including extreme fatigue, arthritis, joint pain, and severe liver and heart toxicity. In children, death has occurred from ingesting as little as 200 mg of iron and therefore it is critical to keep iron supplements out of children’s reach. The IOM has set tolerable upper intake levels of iron (Table 11.2 “Dietary Reference Intakes for Iron”). Mostly a hereditary disease, hemochromatosis is the result of a genetic mutation that leads to abnormal iron metabolism and an accumulation of iron in certain tissues such as the liver, pancreas, and heart. The signs and symptoms of hemochromatosis are similar to those of iron overload in tissues caused by high dietary intake of iron or other non-genetic metabolic abnormalities, but are often increased in severity.

Dietary Reference Intakes for Iron

Table 11.2 Dietary Reference Intakes for Iron

Age Group RDA (mg/day) UL (mg/day)
Infant (0–6 months) 0.27* 40
Infants (6–12 months) 11* 40
Children (1–3 years) 7 40
Children (4–8 years) 10 40
Children (9–13 years) 8 40
Adolescents (14–18 years) 11 (males), 15 (females) 45
Adults (19–50 years) 8 (males), 18 (females) 45
Adults (> 50 years) 8 45
* denotes Adequate Intake

Dietary Sources of Iron

Table 11.3 Iron Content of Various Foods

Food Serving Iron (mg) Percent Daily Value
Breakfast cereals, fortified 1 serving 18 100
Oysters 3 oz. 8 44
Dark chocolate 3 oz. 7 39
Beef liver 3 oz. 5 28
Lentils ½ c. 3 17
Spinach, boiled ½ c. 3 17
Tofu, firm ½ c. 3 17
Kidney beans ½ c. 2 11
Sardines 3 oz. 2 11

Iron-Deficiency Anemia

Iron-deficiency anemia is a condition that develops from having insufficient iron levels in the body resulting in fewer and smaller red blood cells containing lower amounts of hemoglobin. Regardless of the cause (be it from low dietary intake of iron or via excessive blood loss), iron-deficiency anemia has the following signs and symptoms, which are linked to the essential functions of iron in energy metabolism and blood health:

  • Fatigue
  • Weakness
  • Pale skin
  • Shortness of breath
  • Dizziness
  • Swollen, sore tongue
  • Abnormal heart rate

Iron-deficiency anemia is diagnosed from characteristic signs and symptoms and confirmed with simple blood tests that count red blood cells and determine hemoglobin and iron content in blood. Anemia is most often treated with iron supplements and increasing the consumption of foods that are higher in iron. Iron supplements have some adverse side effects including nausea, constipation, diarrhea, vomiting, and abdominal pain. Reducing the dose at first and then gradually increasing to the full dose often minimizes the side effects of iron supplements. Avoiding foods and beverages high in phytates and also tea (which contains tannic acid and polyphenols, both of which impair iron absorption), is important for people who have iron-deficiency anemia. Eating a dietary source of vitamin C at the same time as iron-containing foods improves absorption of nonheme iron in the gut. Additionally, unknown compounds that likely reside in muscle tissue of meat, poultry, and fish increase iron absorption from both heme and nonheme sources. See Table 17.2 “Enhancers and Inhibitors of Iron Absorption” for more enhancers and inhibitors for iron absorption.

The Centers for Disease Control and Prevention reports that iron deficiency is the most common nutritional deficiency worldwide.[2] The WHO estimates that 80 percent of people are iron deficient and 30 percent of the world population has iron-deficiency anemia.[3] The main causes of iron deficiency worldwide are parasitic worm infections in the gut causing excessive blood loss, and malaria, a parasitic disease causing the destruction of red blood cells. In the developed world, iron deficiency is more the result of dietary insufficiency and/or excessive blood loss occurring during menstruation or childbirth.

At-Risk Populations

Infants, children, adolescents, and women are the populations most at risk worldwide for iron-deficiency anemia by all causes. Infants, children, and even teens require more iron because iron is essential for growth. In these populations, iron deficiency (and eventually iron-deficiency anemia) can also cause the following signs and symptoms: poor growth, failure to thrive, and poor performance in school, as well as mental, motor, and behavioral disorders. Women who experience heavy menstrual bleeding or who are pregnant require more iron in the diet. One more high-risk group is the elderly. Both elderly men and women have a high incidence of anemia and the most common causes are dietary iron deficiency and chronic disease such as ulcer, inflammatory diseases, and cancer. Additionally, those who have recently suffered from traumatic blood loss, frequently donate blood, or take excessive antacids for heartburn need more iron in the diet.

Preventing Iron-Deficiency Anemia

In young children iron-deficiency anemia can cause significant motor, mental, and behavioral abnormalities that are long-lasting. In the United States, the high incidence of iron-deficiency anemia in infants and children was a major public-health problem prior to the early 1970s, but now the incidence has been greatly reduced. This achievement was accomplished by implementing the screening of infants for iron-deficiency anemia in the health sector as a common practice, advocating the fortification of infant formulas and cereals with iron, and distributing them in supplemental food programs. Breastfeeding, iron supplementation, and delaying the introduction of cow’s milk for at least the first twelve months of life were also encouraged. These practices were implemented across the socioeconomic spectrum and by the 1980s iron-deficiency anemia in infants had significantly declined. Other solutions had to be introduced in young children, who no longer were fed breast milk or fortified formulas and were consuming cow’s milk. The following solutions were introduced to parents: provide a diet rich in sources of iron and vitamin C, limit cow’s milk consumption to less than twenty-four ounces per day, and a multivitamin containing iron.

In the third world, iron-deficiency anemia remains a significant public-health challenge. The World Bank claims that a million deaths occur every year from anemia and that the majority of those occur in Africa and Southeast Asia. The World Bank states five key interventions to combat anemia:[4]

  • Provide at-risk groups with iron supplements.
  • Fortify staple foods with iron and other micronutrients whose deficiencies are linked with anemia.
  • Prevent the spread of malaria and treat the hundreds of millions with the disease.
  • Provide insecticide-treated bed netting to prevent parasitic infections.
  • Treat parasitic-worm infestations in high-risk populations.

Also, there is ongoing investigation as to whether supplying iron cookware to at-risk populations is effective in preventing and treating iron-deficiency anemia.


  1. Centers for Disease Control and Prevention. “Iron and Iron Deficiency.” Accessed October 2, 2011. http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html.
  2. Iron and Iron Deficiency. Centers for Disease Control and Prevention. http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html.Accessed October 2, 2011.
  3. Anemia. The World Bank. http://web.worldbank.org/WBSITE/EXTERNAL/TOPICS/EXTHEALTHNUTRITIONANDPOPULATION/EXTPHAAG/0,,contentMDK:20588506~menuPK:1314803~pagePK:64229817~piPK:64229743 ~theSitePK:672263,00.html. Accessed October 2, 2011.
  4. Anemia. The World Bank. http://web.worldbank.org/WBSITE/EXTERNAL/TOPICS/EXTHEALTHNUTRITIONANDPOPULATION/EXTPHAAG/0,,contentMDK:20588506~menuPK:1314803~pagePK:64229817~piPK:64229743 ~theSitePK:672263,00.html. Accessed October 2, 2011.


Copper, like iron, assists in electron transfer in the electron-transport chain. Furthermore, copper is a cofactor of enzymes essential for iron absorption and transport. The other important function of copper is as an antioxidant. Symptoms of mild to moderate copper deficiency are rare. More severe copper deficiency can cause anemia from the lack of iron mobilization in the body for red blood cell synthesis. Other signs and symptoms include growth retardation in children and neurological problems, because copper is a cofactor for an enzyme that synthesizes myelin, which surrounds many nerves.



Zinc is a cofactor for over two hundred enzymes in the human body and plays a direct role in RNA, DNA, and protein synthesis. Zinc also is a cofactor for enzymes involved in energy metabolism. As the result of its prominent roles in anabolic and energy metabolism, a zinc deficiency in infants and children blunts growth. The reliance of growth on adequate dietary zinc was discovered in the early 1960s in the Middle East where adolescent nutritional dwarfism was linked to diets containing high amounts of phytate. Cereal grains and some vegetables contain chemicals, one being phytate, which blocks the absorption of zinc and other minerals in the gut. It is estimated that half of the world’s population has a zinc-deficient diet.

This is largely a consequence of the lack of red meat and seafood in the diet and reliance on cereal grains as the main dietary staple. In adults, severe zinc deficiency can cause hair loss, diarrhea, skin sores, loss of appetite, and weight loss. Zinc is a required cofactor for an enzyme that synthesizes the heme portion of hemoglobin and severely deficient zinc diets can result in anemia.

Dietary Reference Intakes for Zinc

Table 11.4 Dietary Reference Intakes for Zinc

Age Group RDA (mg/day) UL (mg/day)
Infant (0–6 months) 2* 4
Infants (6–12 months) 3 5
Children (1–3 years) 3 7
Children (4–8 years) 5 12
Children (9–13 years) 8 23
Adolescents (14–18 years) 11 (males), 9 (females) 34
Adults (19 + years) 11 (males), 8 (females) 40
* denotes Adequate Intake

Fact Sheet for Health Professionals: Zinc. National Institute of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Updated February 11, 2016. Accessed November 10, 2017.

Dietary Sources of Zinc

Table 11.5 Zinc Content of Various Foods

Food Serving Zinc (mg) Percent Daily Value
Oysters 3 oz. 74 493
Beef, chuck roast 3 oz. 7 47
Crab 3 oz. 6.5 43
Lobster 3 oz. 3.4 23
Pork loin 3 oz. 2.9 19
Baked beans ½ c. 2.9 19
Yogurt, low fat 8 oz. 1.7 11
Oatmeal, instant 1 packet 1.1 7
Almonds 1 oz. 0.9 6

Fact Sheet for Health Professionals: Zinc. National Institute of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Updated February 11, 2016. Accessed November 10, 2017.



Selenium is a cofactor of enzymes that release active thyroid hormone in cells and therefore low levels can cause similar signs and symptoms as iodine deficiency. The other important function of selenium is as an antioxidant.

Selenium Functions and Health Benefits

Around twenty-five known proteins require selenium to function. Some are enzymes involved in detoxifying free radicals and include glutathione peroxidases and thioredoxin reductase. As an integral functioning part of these enzymes, selenium aids in the regeneration of glutathione and oxidized vitamin C. Selenium as part of glutathione peroxidase also protects lipids from free radicals, and, in doing so, spares vitamin E. This is just one example of how antioxidants work together to protect the body against free-radical induced damage. Other functions of selenium-containing proteins include protecting endothelial cells that line tissues, converting the inactive thyroid hormone to the active form in cells, and mediating inflammatory and immune system responses.

Observational studies have demonstrated that selenium deficiency is linked to an increased risk of cancer. A review of forty-nine observational studies published in the May 2011 issue of the Cochrane Database of Systematic Reviews concluded that higher selenium exposure reduces overall cancer incidence by about 34 percent in men and 10 percent in women, but notes these studies had several limitations, including data quality, bias, and large differences among different studies. Additionally, this review states that there is no convincing evidence from six clinical trials that selenium supplements reduce cancer risk.

Because of its role as a lipid protector, selenium has been suspected to prevent cardiovascular disease. In some observational studies, low levels of selenium are associated with a decreased risk of cardiovascular disease. However, other studies have not always confirmed this association and clinical trials are lacking.

Figure 11.4 Selenium’s Role in Detoxifying Free Radicals

Image by Allison Calabrese /
CC BY 4.0

Dietary Reference Intakes for Selenium

The IOM has set the RDAs for selenium based on the amount required to maximize the activity of glutathione peroxidases found in blood plasma. The RDAs for different age groups are listed in Table 11.6 “Dietary Reference Intakes for Selenium”.

Table 11.6 Dietary Reference Intakes for Selenium

Age Group RDA Males and Females mcg/day UL
Infants (0–6 months) 15* 45
Infants (7–12 months) 20* 65
Children (1–3 years) 20 90
Children (4–8 years) 30 150
Children (9–13 years) 40 280
Adolescents (14–18 years) 55 400
Adults (> 19 years) 55 400
*denotes Adequate Intake

Selenium at doses several thousand times the RDA can cause acute toxicity, and when ingested in gram quantities can be fatal. Chronic exposure to foods grown in soils containing high levels of selenium (significantly above the UL) can cause brittle hair and nails, gastrointestinal discomfort, skin rashes, halitosis, fatigue, and irritability. The IOM has set the UL for selenium for adults at 400 micrograms per day.

Dietary Sources of Selenium

Organ meats, muscle meats, and seafood have the highest selenium content. Plants do not require selenium, so the selenium content in fruits and vegetables is usually low. Animals fed grains from selenium-rich soils do contain some selenium. Grains and some nuts contain selenium when grown in selenium-containing soils. See Table 11.7  “Selenium Contents of Various Foods” for the selenium content of various foods.

Table 11.7 Selenium Contents of Various Foods

Food Serving Selenium (mcg) Percent Daily Value
Brazil nuts 1 oz. 544 777
Shrimp 3 oz. 34 49
Crab meat 3 oz. 41 59
Ricotta cheese 1 c. 41 59
Salmon 3 oz. 40 57
Pork 3 oz. 35 50
Ground beef 3 oz. 18 26
Round steak 3 oz. 28.5 41
Beef liver 3 oz. 28 40
Chicken 3 oz. 13 19
Whole-wheat bread 2 slices 23 33
Couscous 1 c. 43 61
Barley, cooked 1 c. 13.5 19
Milk, low-fat 1 c. 8 11
Walnuts, black 1 oz. 5 7

Source: US Department of Agriculture, Agricultural Research Service. 2010. USDA National Nutrient Database for Standard Reference, Release 23. http://www.ars.usda.gov/ba/bhnrc/ndl.



Recall the discovery of iodine and its use as a means of preventing goiter, a gross enlargement of the thyroid gland in the neck. Iodine is essential for the synthesis of thyroid hormone, which regulates basal metabolism, growth, and development. Low iodine levels and consequently hypothyroidism has many signs and symptoms including fatigue, sensitivity to cold, constipation, weight gain, depression, and dry, itchy skin and paleness. The development of goiter may often be the most visible sign of chronic iodine deficiency, but the consequences of low levels of thyroid hormone can be severe during infancy, childhood, and adolescence as it affects all stages of growth and development. Thyroid hormone plays a major role in brain development and growth and fetuses and infants with severe iodine deficiency develop a condition known as cretinism, in which physical and neurological impairment can be severe. The World Health Organization (WHO) estimates iodine deficiency affects over two billion people worldwide and it is the number-one cause of preventable brain damage worldwide.

Figure 11.5 Deaths Due to Iodine Deficiency Worldwide in 2012

Image by
Chris55 / CC BY 4.0  

Figure 11.6 Iodine Deficiency: Goiter

Woman with large goiter on neck

A large goiter by Dr. J.S.Bhandari, India / CC BY-SA 3.0

Dietary Reference Intakes for Iodine

Table 11.8 Dietary Reference Intakes for Iodine

Age Group RDA Males and
Females mcg/day
Infants (0–6 months) 110*
Infants (7–12 months) 130*
Children (1–3 years) 90 200
Children (4–8 years) 120 300
Children (9–13 years) 150 600
Adolescents (14–18 years) 150 900
Adults (> 19 years) 150 1,100
*denotes Adequate Intake

Health Professional Fact Sheet: Iodine. National Institute of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/. Updated June 24, 2011. Accessed November 10, 2017.

Dietary Sources of Iodine

The mineral content of foods is greatly affected by the soil from which it grew, and thus geographic location is the primary determinant of the mineral content of foods. For instance, iodine comes mostly from seawater so the greater the distance from the sea the lesser the iodine content in the soil.

Table 11.9 Iodine Content of Various Foods

Food Serving Iodine (mcg) Percent Daily Value
Seaweed 1 g. 16 to 2,984 11 to 1,989
Cod fish 3 oz. 99 66
Yogurt, low fat 8 oz. 75 50
Iodized salt 1.5 g. 71 47
Milk, reduced fat 8 oz. 56 37
Ice cream, chocolate ½ c. 30 20
Egg 1 large 24 16
Tuna, canned 3 oz. 17 11
Prunes, dried 5 prunes 13 9
Banana 1 medium 3 2

Health Professional Fact Sheet: Iodine. National Institute of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/. Updated June 24, 2011. Accessed November 10, 2017.



The functioning of chromium in the body is less understood than that of most other minerals. It enhances the actions of insulin so plays a role in carbohydrate, fat, and protein metabolism. Currently, the results of scientific studies evaluating the usefulness of chromium supplementation in preventing and treating Type 2 diabetes are largely inconclusive. More research is needed to better determine if chromium is helpful in treating certain chronic diseases and, if so, at what doses. Dietary sources of chromium include nuts, whole grains, and yeast. The recommended intake for chromium is 35 mcg per day for adult males and 25 mcg per day for adult females. There is insufficient evidence to establish an UL for chromium.



Manganese is a cofactor for enzymes that are required for carbohydrate and cholesterol metabolism, bone formation, and the synthesis of urea. The recommended intake for manganese is 2.3 mg per day for adult males and 1.8 mg per day for adult females.  Manganese deficiency is uncommon. The best food sources for manganese are whole grains, nuts, legumes, and green vegetables.



Molybdenum also acts as a cofactor that is required for the metabolism of sulfur-containing amino acids, nitrogen-containing compounds found in DNA and RNA, and various other functions. The recommended intake for molybdenum is 46 mcg per day for both adult males and females. The food sources of molybdenum is varies depending on the content in the soil in the specific region.



Fluoride’s Functional Role

Fluoride is known mostly as the mineral that combats tooth decay. It assists in tooth and bone development and maintenance. Fluoride combats tooth decay via three mechanisms:

  1. Blocking acid formation by bacteria
  2. Preventing demineralization of teeth
  3. Enhancing remineralization of destroyed enamel

Fluoride was first added to drinking water in 1945 in Grand Rapids, Michigan; now over 60 percent of the US population consumes fluoridated drinking water. The Centers for Disease Control and Prevention (CDC) has reported that fluoridation of water prevents, on average, 27 percent of cavities in children and between 20 and 40 percent of cavities in adults. The CDC considers water fluoridation one of the ten great public health achievements in the twentieth century.

The optimal fluoride concentration in water to prevent tooth decay ranges between 0.7–1.2 milligrams per liter. Exposure to fluoride at three to five times this concentration before the growth of permanent teeth can cause fluorosis, which is the mottling and discoloring of the teeth.

Figure 11.7 A Severe Case of Fluorosis

Teeth with discoloration due to Bellingham fluorosis

Bellingham fluorosis by Editmore / Public Domain


Fluoride’s benefits to mineralized tissues of the teeth are well substantiated, but the effects of fluoride on bone are not as well known.

Dietary Reference Intake

The IOM has given Adequate Intakes (AI) for fluoride, but has not yet developed RDAs. The AIs are based on the doses of fluoride shown to reduce the incidence of cavities, but not cause dental fluorosis. From infancy to adolescence, the AIs for fluoride increase from 0.01 milligrams per day for ages less than six months to 2 milligrams per day for those between the ages of fourteen and eighteen. In adulthood, the AI for males is 4 milligrams per day and for females is 3 milligrams per day. The UL for young children is set at 1.3 and 2.2 milligrams per day for girls and boys, respectively. For adults, the UL is set at 10 milligrams per day.

Table 11.10 Dietary Reference Intakes for Fluoride

Age Group AI (mg/day) UL (mg/day)
Infants (0–6 months) 0.01 0.7
Infants (6–12 months) 0.50 0.9
Children (1–3 years) 0.70 1.3
Children (4–8 years) 1.00 2.2
Children (9–13 years) 2.00 10.0
Adolescents (14–18 years) 3.00 10.0
Adult Males (> 19 years) 4.00 10.0
Adult Females (> 19 years) 3.00 10.0

Source: Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. January 1, 1997. http://www.iom.edu/Reports/1997/Dietary-Reference-Intakes-for-Calcium-Phosphorus-Magnesium-Vitamin-D-and-Fluoride.aspx.

Dietary Sources of Fluoride

Greater than 70 percent of a person’s fluoride comes from drinking fluoridated water when they live in a community that fluoridates the drinking water. Other beverages with a high amount of fluoride include teas and grape juice. Solid foods do not contain a large amount of fluoride. Fluoride content in foods depends on whether it was grown in soils and water that contained fluoride or cooked with fluoridated water. Canned meats and fish that contain bones do contain some fluoride.

Table 11.11 Fluoride Content of Various Foods

Food Serving Fluoride (mg) Percent Daily Value*
Fruit Juice 3.5 fl oz. 0.02-2.1 0.7-70
Crab, canned 3.5 oz. 0.21 7
Rice, cooked 3.5 oz. 0.04 1.3
Fish, cooked 3.5 oz. 0.02 0.7
Chicken 3.5 oz. 0.015 0.5
* Current AI used to determine Percent Daily Value

Micronutrient Information Center: Fluoride. Oregon State University, Linus Pauling Institute. lpi.oregonstate.edu/mic/minerals/fluoride . Updated in April 29, 2015. Accessed October 22, 2017.


Summary of Trace Minerals

Table 11.12 Summary of the Trace Minerals

Micronutrient Sources Recommended Intakes for adults Major Functions Deficiency diseases and symptoms Groups at risk for deficiency Toxicity UL
Iron Red meat, egg yolks, dark leafy vegetables, dried fruit, iron-fortified foods 8-18 mg/day Assists in energy production, DNA synthesis required for red blood cell function Anemia: fatigue, paleness, faster heart rate Infants and preschool children, adolescents, women, pregnant women, athletes, vegetarians Liver damage, increased risk of diabetes and cancer 45 mg/day
Copper Nuts, seeds, whole grains, seafood 900 mcg/day Assists in energy production, iron metabolism Anemia: fatigue, paleness, faster heart rate Those who consume excessive zinc supplements Vomiting, abdominal pain, diarrhea, liver damage 10 mg/day
Zinc oysters, wheat germ, pumpkin seeds, squash,, beans, sesame seeds, tahini, beef, lamb 8-11 mg/day Assists in energy production, protein, RNA and DNA synthesis; required for hemoglobin synthesis Growth retardation in children, hair loss, diarrhea, skin sores, loss of appetite, weight loss Vegetarians, older adults Depressed immune function 40 mg/day
Selenium Meat, seafood, eggs, nuts 55 mcg/day Essential for thyroid hormone activity Fatigue, muscle pain, weakness, Keshan disease Populations where the soil is low in selenium Nausea, diarrhea, vomiting, fatigue 400  mcg/day
Iodine Iodized salt, seaweed, dairy products 150 mcg/day Making thyroid hormone, metabolism, growth and development Goiter, cretinism, other signs and symptoms include fatigue, depression, weight gain, itchy skin, low heart-rate Populations where the soil is low in iodine, and iodized salt is not used Enlarged thyroid 1110 mcg/day
Chromium 25-35 mcg/day Assists insulin in carbohydrate, lipid and protein metabolism abnormal glucose metabolism Malnourished children None ND
Fluoride Fluoridated water, foods prepared in fluoridated water, seafood 3-4 mg/day Component of mineralized bone, provides structure and microarchitecture, stimulates new bone growth Increased risk of dental caries Populations with non fluoridated water Fluorosis mottled teeth, kidney damage 10 mg/day
Manganese Legumes, nuts, leafy green vegetables 1.8-2.3 mg/day Glucose synthesis, amino-acid catabolism Impaired growth, skeletal abnormalities, abnormal glucose metabolism None Nerve damage 11 mg/day
Molybdenum Milk, grains, legumes 45 mcg/day Cofactor for a number of enzymes Unknown None Arthritis, joint inflammation 2 mg/day


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    • Chapter 2 The Human Body

    An Introduction to Human Nutrition // CC BY-NC-SA 3.0

    • Chapter 1 Basic Concepts in Nutrition
    • Chapter 3 Water and Electrolytes
    • Chapter 4 Carbohydrates
    • Chapter 5 Lipids
    • Chapter 6 Protein
    • Chapter 8 Energy
    • Chapter 12 Nutrition Applications
    • Chapter 13 Lifespan Nutrition From Pregnancy to the Toddler Years
    • Chapter 14 Lifespan Nutrition During Childhood and Adolescence
    • Chapter 15 Lifespan Nutrition in Adulthood
    • Chapter 17 Food Safety
    • Chapter 18 Nutritional Issues

    Chapters and sections were borrowed and adapted from the above existing OER textbooks on human nutrition. Without these foundational texts, a lot more work would have been required to complete this project. Thank you to those who shared before us.

    SA Bos, M.D.

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