|
MINERAL |
Best Food
Sources
|
Main
Functions
|
RNI
19-50y
MALE
|
RNI
19-50y
FEMALE
|
|
Calcium |
Milk,
yoghurt, cheese, tinned sardines with bones, almonds, sesame
seeds
|
Healthy
teeth and bones; vital for muscle and nerve function |
700µg |
700µg |
|
Chloride |
Table
Salt
(Sodium
Chloride)
|
Maintains
fluid and electrolyte balance and essential for making stomach
acid |
2500mg |
2500mg |
|
Chromium |
Red
meat and liver, egg yolk, cheese, seafood and wholegrains |
Helps
regulate blood sugar and cholesterol levels |
25µg |
25µg |
|
Copper |
Shellfish,
nuts and seeds, wholegrains, peas, prunes, mushrooms, bananas
avocados |
Red
blood cell development; helps absorb iron from food: helthy bones
and connective tissue |
1.2mg |
1.2mg |
|
Fluoride |
Toothpaste,
tap water, tea |
Protects
against tooth decay |
None set |
None set |
|
Iodine |
Iodised
table salt, seafood and commercially baked goods (bread/cakes) |
Vital
part of hormones produced by thyroid galnd |
140µg |
140µg |
|
Iron |
Lean
red meat & liver, oily fish, egg yolk, dak green leafy vegetables,
beans, dried fruit, iron fortified breakfast cereals, molasses |
Essential
part of haemoglobin which helps blood and muscles to deliver
oxygen; important for immune system. |
8.7mg |
14.5mg |
|
Magnesium |
Wholegrain
cereals, pulses, shellfish, nuts, sesame seeds, dried figs |
Variety
of functions including energy production, nerve function, muscle
relaxation and bone and tooth health. Assists in regulating heart
rhythm |
300mg |
270mg |
|
Manganese |
Nuts,
wholegrain rice and bread, pulses, tea |
Helps
to form bone and connective tissue |
1.4mg |
1.4mg |
|
Molybdenum |
Liver,
pulses, wholegrains |
Essential
part of enzymes; may help fight tooth decay |
50-400µg |
50-400µg |
|
Phosphorus |
Found
in all plant and animal protein e.g. milk, cheese, red meat,
nuts, seeds etc |
Variety
of functions including energy release in cells; essential for
absorption of many nutrients |
550mg |
550mg |
|
Potassium |
Avocados,
fresh and dried fruit, potatoes, citrus fruit, bananas and pulses. |
Works
with sodium to maintain fluid and electrolyte balance: to help
regulate heartbeat and good nerve function |
3500mg |
3500mg |
|
Selenium |
Brazil
nuts, avocados, lentils, tunafish, meat |
An
antioxidant mineral. Protects against cells
against damage by free radicals |
75µg |
60µg |
|
Sodium |
Table
salt (sodium cholride) tinned and packaged foods, shellfish,
yeast extracts |
Works
with potassium to maintain fluid & electrolyte balance: vital
for nerve and muscle function |
1600mg |
1600mg |
|
Zinc |
Red
meat, poultry, oysters(!), eggs, nuts and seeds |
For
normal growth, reproduction and a strong immune system. Assists
actions of many enzymes. |
9.5mg |
7.0mg |
