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

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