ADULTS: 550mg. MEN: 300mg WOMEN: 270mg

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1 Mineral WHY WHERE HOW MUCH RNI CALCIUM Essential for healthy, strong Milk ADULTS: 700 bones and teeth. If you don t cheese mg get enough in childhood it yogurt may lead to osteoporosis in fish with soft edible later life-a condition where bones, (sardine/salmon) the bones become weak and white bread fracture easily. spinach Calcium is required for the nuts (almonds) healthy functioning of nerves seeds and muscles, and involved in beans the process of blood clotting PHOSPHORUS MAGNESIUM Essential for bones and teeth, phosphorus also assists your body in synthesizing proteins, fats and carbohydrates. It is a part of ATP- a compound that stores energy needed by all cells- and so responsible for creating some of the energy we use every day. In addition, it regulates the fluid levels in our body. This is required for strong bones and teeth and helps with nerve function and muscle relaxation. It also works to release energy from food into the bod, regulates the rhythm of the heart and is a factor in helping blood to clot. Whole grains (oats) Dairy products Red Meat Poultry Seafood Pulses, (lentils) Nuts (almonds, Brazils, peanuts & pine nuts) Sunflower seeds whole-grain cereals wholemeal bread green vegetables baked potatoes nuts (almonds, Brazils, cashews, peanuts Seeds (Sunflower/Sesame) Beans & Pulses ADULTS: 550mg MEN: 300mg 270mg NOT ENOUGH Children: Stunted growth; higher risk of tooth decay; rickets Adult: Low bone density; increased risk of osteoporosis & osteomalacia (adult rickets) usually due to failure to absorb calcium owing to vitamin D deficiency; high blood pressure Deficiency rare. Symptoms of a deficiency include muscle weakness, fragile bones and bone pain. Anaemia, impaired function of red and white blood cells, problems with the nervous system including psychological disorder, abnormal excretion of calcium in the urine and kidney stones may also result from a deficiency. A dietary deficiency of Mg is rare. Symptoms of a deficiency include: muscle and bone weakness; muscle twitching; cramps; high blood pressure; irregular heartbeat; neurophysiological problems including depression and tiredness. NEED TO KNOW If you do not get enough calcium in your diet during childhood, the result will be reduced bone mass. This can increase your risk of osteoporosis later in life. People who take excessive amounts of antacid indigestion medication for prolonged periods may develop a phosphorus deficiency. Antacids bind with dietary phosphorus and prevents its absorption into the bloodstream. A magnesium deficiency leads to low levels of calcium and potassium in the blood, as well as changes to the digestive system, nervous & muscular systems, and the development of blood cells.

2 IRON ZINC SULPHUR FLUORINE (as fluoride) Iron is a component of haemoglobin in red blood cells, which transports oxygen around the body. It s also important for turning food into energy, assists in making neurotransmitters (chemical messengers in the brain) and boosts the immune system. This is essential for growth, enzyme function, helps with healing wounds and boosts fertility. It also helps keep the immune system strong so the body can fight infections such as coughs and cold. Sulphur plays a key role in the manufacture of amino acids and in the conversion of carbohydrates to a form that the body can use. Fluoride helps to increase tooth mineralization and bone density and reduce the risk of tooth decay Lean red meat, offal oil rich fish Eggs pulses nuts seeds green leafy veg dried fruit fortified breakfast cereals Good sources include lean pulses, nuts, seeds and whole-grains Bean sprouts leafy green veg (spinach/kale) Raspberries Dairy products Red Meat Egg yolks Chicken Seafood Pulses Nuts The main source of fluorine is through drinking water (found in varying concentrations MEN: 8.7 mg WOMEN years of age: 14.8mg 50 years plus: 8.7mg MEN: 9.5mg 7mg None set in the UK 0.5mg per kg of body weight a day Iron-deficiency anaemia; fatigue caused by lower haemoglobin level; impaired mental and motor development in children; shortness of breath (even on mild exertion; more susceptible to colds and have a pale complexion; sore tongue or dry, flaking or spoon-shaped nails. Loss of appetite; reduced ability to taste food; higher susceptibility to infection; retarded growth; slower wound healing; A deficiency of sulphur has not yet been diagnosed in humans because the mineral occurs naturally in all food High risk of dental caries (decay) if low levels in drinking water As vitamin C helps our bodies absorb iron from these foods, it s wise to eat iron-rich foods alongside vitamin-c-rich berries, kiwi fruit, citrus fruits, tomatoes and peppers. Also, avoid having tea, coffee and red wine with iron-rich meals, as the tannins they contain inhibit the absorption of non-haem iron. Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and to weakening of the bones. Sulphur is also involved in manufacturing connective tissue, skin, hair, and nails, and in the manufacture of vitamin B1 and biotin in the body. Excess accumulation of fluorine in the body is referred to as fluorosis and it occurs in the teeth and bones. Dental fluorosis is characterized by yellow or brown stains on

3 SODIUM POTASSIUM CHLORIDE Sodium (a component of table salt) is vital for controlling the amount of water in the body, maintaining the normal ph of blood, transmitting nerve signals, and helping muscular contraction. Potassium works with sodium to control the balance of fluids. It is needed to transmit nerve impulses throughout the body, initiate muscle contractions and regulate heartbeat and blood pressure Chloride is a highly important, vital mineral required for both human and animal life. Without chloride, the human body would be unable to maintain fluids in blood vessels, conduct nerve in tap water added by water companies). Other sources rich in fluorine include tea and saltwater fish. Fluoride can be obtained from any food that is prepared in or with water that has been fluoridated. It is present in all foods, in varying degrees, and almost all processed food also have added salt. The best sources are fruit (esp. bananas) and fruit juices, vegetables, milk, tea, coffee, meat, fish, nuts, seeds and pulses. Table salt, sea salt, seaweed, olives, rye, tomatoes, lettuce, celery. 1,600mg 3,500mg 2,500mg Symptoms of a deficiency of sodium include headache, nausea and vomiting, muscle cramps, drowsiness, fainting, fatigue and possibly coma. Low intakes may result in muscle weakness and aches, muscle cramps and palpitations. Symptoms include muscle weakness, loss of appetite, irritability, dehydration, and profound lethargy. the teeth. In bones, excess fluorine causes brittleness and in severe cases fluorine toxicity may cause exostoses of the spine or osteosclerosis. Unlike all the minerals, sodium is, on the whole, overconsumed. Dietary intake of salt is very high in the UK-far in excess off the recommended daily requirement. A deficiency of chloride is rare. However, when it does occur, it results in a lifethreatening condition known as alkalosis, in which the blood becomes overly alkaline. Alkalosis may occur as a result of excessive loss of sodium, such as heavy sweating during endurance exercise, and in cases of prolonged vomiting and

4 IODINE transmissions, move muscles, or maintain proper kidney function. Iodine is required to make thyroid hormones, which help control metabolism, growth and development. It is particularly important for brain development. Dairy products, eggs and seafood are good sources. Fruit and vegetables contain a variable amount depending on iodine levels present in soil 140mcg The most common sign of an iodine deficiency is an enlargement of the thyroid gland, called goiter. Goiter creates a swelling in the neck and results in hypothyroidism which is characterized by weight gain and fatigue. Other symptoms of an insufficient supply of iodine may include dry hair or a decreased resistance of infection and muscular aches. diarrhea. Too much intake of iodine over a long period of time could cause hyperthyroidism or the development of a goiter. Other symptoms of iodine toxicity include increased salivation, gastric irritation, or a brassy taste in the mouth. SELENIUM An important component of the body s defence system that protects our bodies against damage to cells and tissues. It is necessary for the use of iodine in thyroid hormone production, as well as the normal functioning reproductive system and immune system An antioxidant which promotes the growth of strong blood vessels & bones and protects the health of nerve tissue Good sources include meat, fish, poultry, eggs and nuts. MEN: 75mcg 60mcg Symptoms of a selenium deficiency may include muscle weakness and fatigue. A selenium deficiency over a long period of time may result in heart disease or a weakening of the immune system. If an excess of selenium intake occurs, symptoms for toxicity may include hair loss, nausea, vomiting, brittle nails, or skin inflammation. COPPER Good sources include 1.2mg Anaemia; impaired immune function; Deficiency is rare in the UK, except as a meat, bread, cereals greater susceptibility to infection; result of severe malnutrition or genetic and green vegetables. weakened bones; changes in hair orders. Other rich sources colour Taking high doses of copper could cause include liver, shellfish, stomach pains, sickness, diarrhoea or nuts, beans, tea and damage to liver and kidneys over coffee. prolonged use. MANGANESE Manganese is an essential Manganese is found in 1.4mg If not enough manganese is present in There is no known toxicity from excessive

5 CHROMIUM MOLYBDENUM constituent of enzymes that metabolise carbohydrates and synthesise fats. Chromium contributes to glucose metabolism by enhancing the effects of insulin. Molybdenum is a trace element that helps make and activate some of the enzymes involved in repairing and making genetic material. tea, which is probably the biggest source of manganese for many people. It can also be found in bread, nuts, cereals, green vegetables (such as peas and runner beans). Good sources of chromium include meat, vegetable oil, whole grains, and brewer's yeast. Molybdenum is found in a wide variety of foods. Foods that grow above ground tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes. Foods particularly high in molybdenum include: nuts, tinned vegetables & cereals, such as oats. Other sources include: peas, leafy vegetables, including broccoli, spinach & cauliflower >35mg mg the body, brain heath, normal reproduction, glucose tolerance, pancreatic cells and skeletal formation may be adversely affected. Symptoms of a manganese deficiency may include decreased strength, weight loss, or skin problems. Without chromium, the body is not able to properly metabolize glucose. The body may also have an increased glucose requirement when a chromium deficiency occurs. Although a molybdenum deficiency is rare, it may result in anorexia, weight loss, rapid heart rate, headache or night blindness. intake of manganese in food or supplements. Although some research suggests that taking too high doses of manganese for long periods of time might cause nerve damage and neurological symptoms, such as fatigue and depression. Too much chromium intake may result in impaired liver function or kidney failure. Excessive intake of molybdenum over a long period of time may result in high uric acid levels, anaemia, weight loss, or diarrhoea. There is some evidence that taking molybdenum supplements might cause joint pain.