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Nutrients and its importance :: Micronutrients
MINERALS AND TRACE METALS

Trace elements

Minerals Functions in the Body Food sources Daily Allowances
Calcium Hardness of bones, teeth transmission of nerve impulse Muscle contraction Normal heart rhythm Activate enzymes Increase cell permeability Catalyze thrombin formation Milk, hard cheese Ice cream, cottage cheese Greens; turnip, collards, kale, mustard, broccoli Oysters, shrimp, salmon, clams Infants: 360-540 mg
Children:800 mg
Teenagers:1,200 mg
Adults: 800 mg
Pregnancy: 1,200mg
Lactation: 1,200 mg
Chlorine Chief anion of extra cellular fluid
Constituent of gastric juice Acid-base balance; chloride bicarbonate shift in red cells
Table salt Estimate safe and adequate intake
Infants 275-1,200 mg
Children 500-2,775 mg
Teenagers 1,400-4,200 mg
Adults 1,700-5,100 mg
Daily diet contains in excess of need
Chromium Efficient use of insulin in glucose uptake; glucose oxidation, protein synthesis, stimulation of fat, and cholesterol synthesis Activation of enzymes Liver, meat cheese whole-grain cereals Estimated safe and adequate intake:
Infants 0.01-0.06 mg
Children 0.02-0.20 mg
Teenagers 0.05-0.20 mg
Adults 0.05-0.20 mg
Copper  Efficient use of insulin in glucose uptake; glucose oxidation, protein synthesis, stimulation of fat, and cholesterol synthesis Activation of enzymes Liver, meat Cheese Whole-grain cereals Estimated safe and adequate intake:
Infants 0.01-0.06 mg
Children 1.0-2.5 mg
Teenagers 2.0-3.0 mg
Adults 2.0-3.0 mg
Fluorine Increases resistance of teeth to decay; most effective in young children Moderate levels in bone may reduce osteoporosis Fluoridated water: 1 ppm Estimated safe and adequate intake:
Infants 0.1-1.0 mg
Children 0.5-2.5 mg
Teenagers 1.5-2.5 mg
Adults 1.5-4.0 mg
Iodine Constituent of diiodotyrosine, triiodothyronine, thyroxine; regulate rate of energy metabolism Iodized salt is most reliable source Seafood
Food grown in non-goitrous coastal areas.
Infants: 40-50 mg
Children :70-120 mg
Teenagers: 150 mg
Adults: 150mg
Pregnancy: 175 mg
Lactation: 200mg
Iron Constituent of hemoglobin, myoglobin, and oxidative enzymes: catalase, cytochrome, xanthine oxidase Liver, organ meats Meat, poultry Egg yolk
Enriched and whole-grain breads, millets such as bajra and ragi, Dark-green vegetables, Legumes Molasses, dark Peaches, apricots, prunes, raisins Diets supply about 6 mg per 1,000 mg
Infants: 10-15 mg
Children :10-15mg
Teenagers: 18 mg
Men: 10mg
Women: 18mg
Pregnancy 18+ mg
Lactation: 200mg
Magnesium Constituents of bones, teeth Activates enzymes in carbohydrate metabolism Muscle and nerve irritability Whole-grain cereals Nuts; legumes
Meat
Milk
Green leafy vegetables
Infants 50-70 mg
Children 150-250mg
Women:300mg
Men:350 mg
Pregnancy and lactation: 450 mg
Manganese Activation of many enzymes; oxidation of carbohydrates, urea formation, protein hydrolysis Bone formation Legumes, nuts
Whole-grain cereals
Estimated safe and adequate intake:
Infants 0.5-1.0 mg
Children 1.0-3.0 mg
Teenagers 2.5-5.0 mg
Adults 2.5-5.0 mg
Molybdenum Cofactor for flavoprotein enzymes; present in xanthine oxidase Organ meats
Legumes
Whole-grain cereals
Estimated safe and adequate intake:
Infants 0.03-0.08 mg
Children 0.05-0.31 mg
Teenagers 0.15-0.50 mg
Adults 0.15-0.50 mg
Phosphorus Structure of bones, teeth cell permeability
Metabolism of fats and carbohydrates: storage and release of ATP
Sugar-phosphate linkage in DNA and RNA
Phospholipids in transport of fats]Buffer salts in acid-base balance
Milk, cheese
Eggs, meat, fish poultry
Legumes, nuts
Whole-grain cereals
In Infants: 200-400 mg
Children :800mg
Adults: 800mg
Pregnancy: 1,200 mg
Lactation: 1,200mg
Potassium Principal cation of intracellular fluid
Osmotic pressure; water balance; acid-base balance
Nerve irritability and muscle contraction, regular heart rhythm Synthesis or protein
Widely distributed in foods Meat, fish, Cereals, Fruits, vegetables Estimated safe and adequate intake:
Infants: 350-1,275 mg
Children :550-3,000 mg
Teenagers: 1,525-4,575 mg
Adults: 1,875-5,625mg
Diet adequate in calories supplies ample amounts
Selenium Antioxidant Constituent of glutathione oxidase Meat and sea foods
Cereal foods
Estimated safe and adequate intake:
Infants0.01-0.06 mg
Children :0.02-0.20 mg
Teenagers: 0.05-0.20 mg
Adults: 10.05-0.20 mg
Sodium Principal cation of extracellular fluid
Osmotic pressure; water balance
Acid-base balance
Regulate nerve irritability and muscle contraction
“Pump” for active transport such as for glucose
Table salt Processed foods Milk
Meat, fish, poultry
Estimated safe and adequate intake:
Infants: 115-750 mg
Children: 325-1,800 mg
Teenagers: 900-2,700mg
Adults: 1,100-3,300 mg
Diet adequate in calories supplies ample amounts
Sulfur Constituent of proteins, especially cartilage, hair, nails Constituent of melanin, glutathione, thiamin, biotin, coenzyme A, insulin High-energy sulfur bonds Detoxication reactions Protein foods rich in sulfur amino acids
Eggs
Meat, fish, poultry
Milk, cheese Nuts
Not established
Diet adequate in protein meets need
Zinc Constituent of enzymes; carbonic anhydrase, carboxypeptidase, lactic dehydrogenase Sea foods
Liver and other organ meats
Meats, fish
Wheat germ
Yeast
Plant foods are generally low Usual diet supplies 10 to 15 mg
Infants: 3-5 mg
Children: 10 mg
Teenagers: 15mg
Adults: 15 mg
Pregnancy:20 mg
Lactation: 25 mg

Source
Robinson,C.N and Lawler, M.R 16 Edition. Normal and Therapeutic Nutrition. Oxford and IBH Publishing Co, Delhi.
Vijayapushpam et al. 2008, Micronutrients- the protective foods. NIN, Hyderabad.

 

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