28 Chapter 2: Basic Nutrition Table 2.15. Recommended Daily Intake, Sources, Functions and Signs of Deficiency for Minerals Mineral Rec. Daily Intake Sources Functions Signs of Deficiency Sodium 1,500 mg Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats Needed for proper fluid balance, nerve transmission, and muscle contraction Muscle weakness, loss of appetite, nausea, vomiting Chloride 2,300 mg Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables Needed for proper fluid balance, stomach acid Muscle cramps, apathy, poor appetite Potassium 3,500-4,700 mg Meats, milk, fresh fruits and vegetables, whole grains, legumes Needed for proper fluid balance, nerve transmission, and muscle contraction Muscular weakness, nausea, drowsiness, paralysis, confusion, disruption of cardiac rhythm Calcium 1,000 mg Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health Stunted growth (children), bone mineral loss (adults) Phosphorus 700 mg Meat, fish, poultry, eggs, milk, processed foods (including soda pop) Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance Nausea, weakness, confusion, loss of bone calcium Magnesium 400-420 mg (Males) 310-320 mg (Females) Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health Neurological disturbances, impaired immune function, kidney disorders, nausea, weight loss, growth failure (children) Sulfur Not determined Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts Found in protein molecules Reduced protein synthesis, joint pain or disease Iron 8 mg (Males) 18 mg (Females) Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism Anemia, weakness, impaired immune function, cold hands and feet, gastrointestinal distress, pale appearance
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