Dietary element RDA/AI Male/Female (US) [mg] UL (US and EU) [mg] Category High nutrient density dietary sources Term for deficiency Term for excess Potassium 04700.0004700 ; A systemic electrolyte and is essential in coregulating ATP with sodium Sweet potato, tomato, potato, beans, lentils, dairy products, seafood, banana, prune, carrot, orange hypokalemia hyperkalemia Chlorine 02300.0002300 3600; Needed for production of hydrochloric acid in the stomach and in cellular pump functionsTable salt (sodium chloride) is the main dietary source. hypochloremia hyperchloremia Sodium 01500.0001500 2300; A systemic electrolyte and is essential in coregulating ATP with potassium Table salt (sodium chloride, the main source), sea vegetables, milk, and spinach. hyponatremia hypernatremia Calcium 1000 2500; 2500 Needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells Dairy products, eggs, canned fish with bones (salmon, sardines), green leafy vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon. hypocalcaemia hypercalcaemia Phosphorus 00700.000700 4000; 4000 A component of bones (see apatite), cells, in energy processing, in DNA and ATP (as phosphate) and many other functions Red meat, dairy foods, fish, poultry, bread, rice, oats. In biological contexts, usually seen as phosphate hypophosphatemia hyperphosphatemia Magnesium 00420.000420 /320 350; 250 Required for processing ATP and for bones Spinach, legumes, nuts, seeds, whole grains, peanut butter, avocado hypomagnesemia,magnesium deficiency hypermagnesemia Iron 00018.0008 /18 45; Required for many proteins and enzymes, notably hemoglobin to prevent anemia Meat, seafood, nuts, beans, dark chocolate iron deficiency iron overload disorder Zinc 00011.00011 /8 40; 25 Required for several classes of enzymes such as matrix metalloproteinases, liver alcohol dehydrogenase, carbonic anhydrase and zinc finger proteins Oysters*, red meat, poultry, nuts, whole grains, dairy products zinc deficiency zinc toxicity Manganese 00002.3002.3 /1.8 11; Required co-factor for superoxide dismutase Grains, legumes, seeds, nuts, leafy vegetables, tea, coffee manganese deficiency manganism Copper 00000.900.9 10; 5 Required co-factor for cytochrome c oxidase Liver, seafood, oysters, nuts, seeds; some: whole grains, legumes copper deficiency copper toxicity Iodine 00000.1500.150 1.1; 0.6 Required for the synthesis of thyroid hormones Seaweed (kelp or kombu)*, grains, eggs, iodized salt iodine deficiency / goiter iodism Hyperthyroidism Chromium 00000.0350.035 /0.25 ; Involved in glucose and lipid metabolism, although its mechanisms of action in the body and the amounts needed for optimal health are not well-defined Broccoli, grape juice (especially red), meat, whole grain products Chromium deficiency Chromium toxicity Molybdenum 00000.0450.045 2; 0.6 Required for the functioning of xanthine oxidase, aldehyde oxidase, and sulfite oxidase Legumes, whole grains, nutsmolybdenum deficiency molybdenum toxicity Selenium 00000.0550.055 0.4; 0.3 Essential to activity of antioxidant enzymes like glutathione peroxidase Brazil nuts, seafoods, organ meats, meats, grains, dairy products, eggs selenium deficiency selenosis Cobalt none ; Required in the synthesis of vitamin B12, but because bacteria are required to synthesize the vitamin, it is usually considered part of vitamin B12 which comes from eating animals and animal-sourced foods (eggs...) Cobalt poisoning RDA = Recommended Dietary Allowance; AI= Adequate intake; UL = Tolerable upper intake level; Figures shown are for adults age 31-50, male or female neither pregnant nor lactating
Dietary element RDA/AI Male/Female (US) [mg] UL (US and EU) [mg] Category High nutrient density dietary sources Term for deficiency Term for excess Potassium 4700 ; A systemic electrolyte and is essential in coregulating ATP with sodium Sweet potato, tomato, potato, beans, lentils, dairy products, seafood, banana, prune, carrot, orange hypokalemia hyperkalemia Chlorine 2300 3600; Needed for production of hydrochloric acid in the stomach and in cellular pump functionsTable salt (sodium chloride) is the main dietary source. hypochloremia hyperchloremia Sodium 1500 2300; A systemic electrolyte and is essential in coregulating ATP with potassium Table salt (sodium chloride, the main source), sea vegetables, milk, and spinach. hyponatremia hypernatremia Calcium 1000 2500; 2500 Needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells Dairy products, eggs, canned fish with bones (salmon, sardines), green leafy vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon. hypocalcaemia hypercalcaemia Phosphorus 700 4000; 4000 A component of bones (see apatite), cells, in energy processing, in DNA and ATP (as phosphate) and many other functions Red meat, dairy foods, fish, poultry, bread, rice, oats. In biological contexts, usually seen as phosphate hypophosphatemia hyperphosphatemia Magnesium 420 /320 350; 250 Required for processing ATP and for bones Spinach, legumes, nuts, seeds, whole grains, peanut butter, avocado hypomagnesemia,magnesium deficiency hypermagnesemia Iron 8 /18 45; Required for many proteins and enzymes, notably hemoglobin to prevent anemia Meat, seafood, nuts, beans, dark chocolate iron deficiency iron overload disorder Zinc 11 /8 40; 25 Required for several classes of enzymes such as matrix metalloproteinases, liver alcohol dehydrogenase, carbonic anhydrase and zinc finger proteins Oysters*, red meat, poultry, nuts, whole grains, dairy products zinc deficiency zinc toxicity Manganese 2.3 /1.8 11; Required co-factor for superoxide dismutase Grains, legumes, seeds, nuts, leafy vegetables, tea, coffee manganese deficiency manganism Copper 0.9 10; 5 Required co-factor for cytochrome c oxidase Liver, seafood, oysters, nuts, seeds; some: whole grains, legumes copper deficiency copper toxicity Iodine 0.150 1.1; 0.6 Required for the synthesis of thyroid hormones Seaweed (kelp or kombu)*, grains, eggs, iodized salt iodine deficiency / goiter iodism Hyperthyroidism Chromium 0.035 /0.25 ; Involved in glucose and lipid metabolism, although its mechanisms of action in the body and the amounts needed for optimal health are not well-defined Broccoli, grape juice (especially red), meat, whole grain products Chromium deficiency Chromium toxicity Molybdenum 0.045 2; 0.6 Required for the functioning of xanthine oxidase, aldehyde oxidase, and sulfite oxidase Legumes, whole grains, nutsmolybdenum deficiency molybdenum toxicity Selenium 0.055 0.4; 0.3 Essential to activity of antioxidant enzymes like glutathione peroxidase Brazil nuts, seafoods, organ meats, meats, grains, dairy products, eggs selenium deficiency selenosis Cobalt none ; Required in the synthesis of vitamin B12, but because bacteria are required to synthesize the vitamin, it is usually considered part of vitamin B12 which comes from eating animals and animal-sourced foods (eggs...) Cobalt poisoning RDA = Recommended Dietary Allowance; AI= Adequate intake; UL = Tolerable upper intake level; Figures shown are for adults age 31-50, male or female neither pregnant nor lactating
R
04700.0004700
4700
R
02300.0002300
2300
R
01500.0001500
1500
R
00700.000700
700
R
00420.000420
420
R
00018.0008
8
R
00011.00011
11
R
00002.3002.3
2.3
R
00000.900.9
0.9
R
00000.1500.150
0.150
R
00000.0350.035
0.035
R
00000.0450.045
0.045
R
00000.0550.055
0.055