| MINERAL | DAILY
ALLOWANCES |
BEST FOOD
SOURCES | BODY
FUNCTIONS |
| Calcium |
Calcium in foods is measured in grams. One ounce equals about 30 grams.
Adults 0.8 - 1.0 gm.
Children 1.0 - 1.4 gm.
During pregnancy
and lactation 1.5
- 2.0 gm. | Foods having most
available calcium:
Milk(milk products) 1 quart milk provides 1 gram calcium.
Brocolli .......... 0.13
Cauliflower.....0.12
Turnip greens .....0.26
Soybeans, dry ......0.23
Dried beans ......0.15
Molasses ..........0.25 | Contibute
to formation of strong bones and teeth. Helps to clot blood, regulate heartbeat,
maintain mineral balance in all body tissues. Calcium, phosphorus and vitamin
D help prevent softeing of bones as occurs in rickets. |
| Phosphorus | Phosporous
in foods is measured in grams. One ounce equals about 30 grams.
Adults 0.88
- 1.6 gm.
Children 1.0
- 1.4 gm.
During pregnancy
and lactation 1.5
- 2.0 gm. | Grams of phosphorus
per 100 grams fresh substance. (100 grams - about 3-1/2 oz.)
Soybeans ............
0.66
Egg Yolk ......... 0.59
Beans, dried ........ 0.46
Peanuts .............
0.39
Oatmeal .............. 0.38 | Combined
with calcium, helps form and maintain bones and teeth. Found in nucleus of each
cell. Assists body cells to absorb food and get rid of wastes. Abundant in nervous
tissue (brain and nerve cells). Found in blood stream and muscles tissue. Essential
to normal glandular system. |
| Iron | Iron
is measured in milligrams. Head of common pin weights about 1 milligram.
Adults 12
gm.
Children 8 - 15 gm.
During pregnancy
and lactation 15 - 18 gm. | Milligrams
of iron per 100 grams fresh substance (100 grams - about 3-1/2 oz.)
Dried
beans .......... 10.5
Egg yolk ............... 8.6
Molasses ..........
7.3
Peas (dried, split) ............. 5.7
Whole grain cereals,
breads,oatmeal
........ 5.2
Fresh soybeans ........ 2.8 | Small
amount of iron in all body cells. Most of iron is in red blood cells. Helps to
form hemoglobin, red coloring matter of red blood cells. |
| Copper | The
requirement for copper is approximately 1/10 that for iron ( 1-2 mg.
daily). | Copper is sufficiently distributed
in foods so that the normal human dietary supplies enough of this element to meet
body needs. | Vital to transporting oxygen
to every body cell. Isufficient iron in diet causes anemia. Copper and iron work
together very closely. |
| Iodine | Iodine
is measured in milligrams - 1,000 milligrams - one gram. Estimated 0.15 - 0.30
mg. per day | Iodized salt
Sea
foods
Green leafy vegetables grown near seashore, or in soil not depleted
of iodine content. | Essential to
thyroid gland in making a hormone which regulates the rate food is burned in the
body. This hormone is important for proper growth and development. Deficiency
of iodine causes simple goiter and enlargement of thyroid gland. |
