Minerals: what they do and where to find them
Minerals are elements the body cannot make, so they come from food and water. Some are needed by the gram, like potassium; others by the microgram, like selenium.
List of Minerals
Major minerals first, then trace minerals. Each card gives the daily amount for adults and the food in the Caltide food library with the most of it.
Daily Amounts and Top Food Sources
| Nutrient | Daily Amount | Top Food per 100 g |
|---|---|---|
| Magnesium | 310-420 mg a day | Pumpkin seeds |
| Calcium | 1,000-1,200 mg a day | Pecorino |
| Iron | 8-18 mg a day | White sorghum bran |
| Zinc | 8-11 mg a day | Oysters |
| Potassium | 2,600-3,400 mg a day | Sun-dried tomatoes |
| Phosphorus | 700 mg a day | Pumpkin seeds |
| Sodium | under 2,000 mg a day | Anchovies (canned in olive oil) |
| Copper | 0.9 mg a day | Lamb liver |
| Selenium | 55 µg a day | Brazil nuts |
| Manganese | 1.8-2.3 mg a day | Macadamia nuts |
| Iodine | 150 µg a day | - |
| Chromium | 20-35 µg a day | - |
| Molybdenum | 45 µg a day | - |
| Boron | No set daily amount | - |
Questions About Minerals
Calcium, phosphorus, magnesium, sodium, potassium and chloride in larger amounts, and iron, zinc, copper, manganese, selenium, iodine, chromium and molybdenum in trace amounts.
Major minerals are needed in amounts over 100 mg a day, trace minerals in a few milligrams or micrograms. Both are essential.
Worldwide, iron and iodine deficiency are the most common. In US surveys many adults also eat less magnesium, calcium and potassium than recommended.
No. Sodium is the mineral most people eat too much of. The WHO advises under 2,000 mg a day, about 5 g of salt.
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