Minerals - How much do I need?
Macronutrients
- Vitamins -
Minerals - Adjunctive
nutrients
| Mineral
elements: |
Optimum
Daily Amount |
Source |
| Oxygen |
|
supplied
by air and water |
| Hydrogen
|
|
supplied
by air, water & carbohydrates |
| Nitrogen |
|
supplied
mainly by protein-rich foods |
| Carbon |
|
base
structure of foods |
| Calcium |
1,000-2,000
mg (=3-6 cups of milk or 100-200 g of sesame seeds) |
dairy
products, soy beans, sardines, salmon, sunflower seeds, sesame, nuts
(not roasted) broccoli, collard greens and supplements |
| Phosphorus
(potassium/phosphate) |
300-1,000
mg |
fish,
poultry, meat, whole grains, eggs, nuts and seeds |
| Potassium
(phosphate/bicarbonate) |
500-1,000
mg |
all
green leafy vegetables, bananas, tomatoes, watercress, citrus fruits,
sunflower seeds, seafood |
| Sulfur
(methyl-sulfonyl-methane) |
1,000-6,000
mg (=555-3,333 g eggs or 500-3,000 g cabbage) |
lean
beef, fish, eggs, cabbage, garlic, Brussels sprouts and supplements |
| Sodium |
|
food
sources (salt, shellfish, beets, artichokes, carrots) supply more
than enough |
| Chloride |
|
food
sources (salt, olives, kelp) supply more than enough |
| Magnesium
(aspartate, ascorbate) |
400-1,800
mg (=930-4,186 g whole rice or 400-900 g of almonds) |
grains,
figs, nuts (not roasted), seeds, dark green vegetables, bananas and
supplements
before going to sleep |
| Iron
(picolinate) |
15-40
mg (=500-1,360 g beef or 400-1,000 g dried figs) |
red
meat, clams, dried fruits, egg yolks, oysters, nuts (not roasted),
beans, asparagus, oatmeal and supplements |
| Zinc
(picolinate) |
15-50
mg (=277-924 g beef or 3-10 oysters) |
lean
meat, seafood, wheat germ, pumpkin seeds, eggs and supplements |
| Copper
(gluconate) |
1-3
mg (=500-1,500 g beans or 20-60 mussels) |
beans,
peas, whole wheat, sea food, prunes and supplements
in combination with zinc |
| Iodine
(Potassium iodide) |
150-300
mcg |
kelp,
vegetables (if grown in iodine-rich soil), onions and sea food |
| Chromium
(picolinate) |
200-800
mcg (=500-2,000 g of whole wheat bread or 400-1,600 g beef) |
beef,
wheat, chicken, clams and supplements |
| Selenium
(l-selenomethionine) |
100-600
mcg (=400-2,380 g chicken or 100-600 g tuna) |
seafood,
wheat germ, brown rice, garlic, bran, tuna, onions, tomatoes, broccoli
and supplements |
| Manganese
(aspartate, gluconate) |
5-30
mg (=294-1,764 g of nuts or 700-4,200 g cereals) |
whole
grain cereals, nuts (not roasted), green leafy vegetables, beets,
peas and supplements |
| Molybdenium
(ammonium molybdate) |
100-300
mcg (16-50 g potatoes or 50-150 g carrots) |
dark
green leafy vegetables, whole grains, legumes, potatoes and supplements |
| Silicon
(as silica) |
10-30
mg |
whole
grains and supplements |
| Boron
(citrate, aspartate) |
3-10
mg |
dried
fruits and supplements |
| Cobalt
|
as part
of B12 complex |
meat,
fish and supplements |
| Vanadium
sulfate |
25-100
mcg (=2,500-10,000 g fish or 2,500-10,000 g wheat grains) |
fish,
olives, whole grains and supplements |
| Fluoride |
|
supplied
in seafood, tea and fluorinated water |
| Arsenic
|
|
food
sources only |
| Nickel |
|
food
sources only: green leafy vegetables, fruits, tuberous vegetables,
grains |
| Tin |
|
food
sources only: cereals, meats and vegetables |
|
