Minerals are inorganic elements. They mainly serve as catalysts for enzyme activity and as structural components of tissue and cellular compounds to build bones, for example. Others play a role in creating hormones or maintaining a regular heart beat. That´s why minerals are very important, although we need only small amounts of them.
mineral/
RDA |
specifics |
functions |
sources |
calcium
1-1,5 g |
About 1kg of calcium is stored in every adults body, mainly in bones. Certain amounts can be exchanged to balance an absence of calcium through dietary intake. |
- assists building bones and teeth
- sets off blood clotting
- assists regulating heartbeat
- helps regulationg muscle tone |
- dairy products
- shellfish
- green vegetables |
chlorine
- |
Chlorine appears dissolved in the blood. |
- helps maintaining the acid-alkaline balance
- supports protein digestion |
- table salt
- fish
- water (small amounts) |
magnesium
300-600 mg |
Calcium inhibits the absorption of magnesium. |
- helps in bone mineralization
- supports muscle contraction and energy metabolism
- supports nerve impulse transmission
- regulates calcium balance |
- whole grain
- dairy products
- bananas
- vegetables
- soy
- nuts
- almonds |
phosphorus
800 mg |
Phosphorus can mainly be found in bones and teeth. |
- helps maintaining metabolism
- regulates enzyme activity for storage and transport of cell compounds |
- pumpkin seed kernels
- sunflower seeds
- sardines
- salmon
- soft cheese
|
potassium
1-4 g |
Potassium is a macromineral. |
- maintains water balance in blood and tissues
- supports muscle growth and protein and carbohydrate metabolism |
- fish / meat
- peas / beans
- tomatoes
- potatoes
- leafy green vegetables
- citrus fruits
- bananas
- nuts |
sodium
500-600 mg |
Most people consume sodium in larger amounts than suggested. |
- critical component of cell hydration and the release of waste product
- helps maintaining acid-base balance
- supports muscle contraction and nerve impulses |
- table salt
- pickles
- sauerkraut
- onions
- soy beans
- paprika |
