U.S. Dietary Reference Intakes (DRIs) for Minerals

Mineral Function and Food Sources

NUTRIENT	FUNCTIONS	SOURCES
Calcium	Bone formation Enzyme reactions Muscle contractions	Dairy products Green leafy vegetables Beans
Iron	Hemoglobin formation Muscle growth and function Energy production	Lean meat Beans Dried fruit Some green leafy vegetables
Magnesium	Energy production Muscle relaxation Nerve conduction	Grains Nuts Meats Beans
Sodium	Nerve impulses Muscle action Body fluid balance	Table salt Small amounts in most fruit except fruit
Potassium	Body fluid balance Muscle action Glycogen and protein synthesis	Bananas Orange juice Fruits Vegetables
Zinc	Tissue growth and healing Immunity Gonadal development	Meat Shellfish Oysters Grains
Copper	Hemoglobin formation Energy production Immunity	Whole grains Beans Nuts Dried Fruit Shellfish
Selenium	Antioxidant Protects against free radicals Enhances vitamin E	Meat Seafood Grains
Chromium	Part of glucose tolerance factor-helps insulin	Whole grains Meat Cheese
Manganese	Bone and tissue development Fat synthesis	Nuts Grains Beans Tea Fruits Vegetables
Iodine	Regulates metabolism	Iodized salt Seafood
Fluoride	Formation of bones and tooth enamel	Tap water Tea Coffee Rice Spinach Lettuce
Phosphorus	Builds bones and teeth Metabolism	Meat Fish Dairy products Carbonated drinks

To find the DRI for a specific nutrient, click here.