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Minerals: what they do and where to find them

Calcium   Chloride   Magnesium   Phosphorus   Sodium   Chromium   Cobalt   Copper   Fluoride   Iodine   Iron   Manganese   Molybdenum   Selenium   Zinc


EU PRI (1) per day
European Union Population Reference Intake for males aged 18 years and over; values in italics indicate "acceptable range of intakes". 55 ug

Best sources
Protein-rich animal products (meat, eggs, etc.), seafood, certain mushrooms and cereals.

Protects cells against oxidative damage. Stimulates the immune system.

Deficiency symptons
Low levels linked with muscular weakness, cardiomyopathy.

Toxic? (4)
Excess may cause gastro-intestinal problems, nerve disorders, nail and hair changes.

Eat seafood and cereal foods.

Did you know?
When used with vitamin E may increase the well-being (e.g. mental alertness, anxiety, fatigue) of elderly people.

EU PRI - European Union Population Reference Intake as published by the Scientific Committee for Food of the European Community. Note: it must be remembered that age, sex and environment all influence the need for minerals. Eating less food to reduce weight or eating too many refined foods can lead to temporary deficiencies.

Reports of the Scientific Committee for Food (31st Series), Nutrient and Energy Intakes for the European Community, Directorate-General Industrial Affairs, Office des publications officielles des Communautes Europeennes, Luxembourg, 1993. Recommended Dietary Allowances, 10th Edition, National Research Council, National Academy Press, Washington D.C., 1989. Metal Contamination of Food, C. Reilly, Elsevier, London, 1991
The European Food Information Council

((1) EU PRI - European Union Population Reference Intake for males aged 18 years and over; values in italics indicate "acceptable range of intakes".

(2) Higher intake levels may eventually be proposed to reduce the instance of osteoporosis during ageing.

(3) For women over 18 years.

(4) Toxicity of Minerals: The column "Toxic?" refers strictly to the intake of minerals usually present in foodstuffs. Intakes in excess of the dietary recommendations can be dangerous. Always keep to the recommended dosage as advised by your doctor or medical advisor.



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