Major minerals

Calcium
RDA

What is it and why do you need it?
Calcium is the most abundant mineral in the body and is important for healthy and strong teeth and bones. It is also required for blood clotting and nerve function. One of the best sources for calcium is lactose found in milk and other dairy products. If you are lactose intolerant you should still be able to have a couple of servings over a day. Another option is soya milk fortified with calcium. It is important that children get enough calcium to ensure proper growth. 

Deficiency signs
The signs of calcium deficiency are osteoporosis, osteomalcia, muscle spasms, rickets, heart palpitations and joint pain. It is quite easy to get enough calcium from your diet so most people would not benefit from supplements.

Food sources
Cheese
Tahini
Pesto
Sardines
Tofu

Magnesium
RDA

What is it and why do you need it?
 Magnesium along with calcium and phosphorus, is important for healthy bones and proper nerve and muscle functioning. Magnesium is a co-factor in over 300 enzymes needed for vital processes such as the production of energy from fat and carbohydrates.

Deficiency signs
The symptoms of magnesium deficiency are muscle spasms, tremors, cramping and heart palpitations. It is very rare to have a deficiency in magnesium

Food sources
Wheat bran
Cocoa powder
Wakame seaweed
Brazil nuts
Sunflower seeds

Phosphorus
RDA

What is it and why do you need it?
Phosphorus is important as it is required for almost all chemical reactions in the body and has important roles in every cell of the body. It is also important for bone strength when teamed with calcium. Phosphorus is the second most abundant mineral in the body after calcium and it is rare to be deficient as it is available in a wide variety of foods and is easily absorbed by the body.

Deficiency signs
The signs of a lack of phosphorus in your diet are muscle weakness, bone pain and osteoporosis. Deficiency is rare as it is in such a wide variety of foods even more so than calcium.

Food sources
Dried yeast
Wheat bran
Sardines
Processed cheese
Pumpkin seeds
Sodium
RDA

What is it and why do you need it?
Sodium is important in the regulation of acid and fluid balances in the body. It is also necessary for proper nerve and muscle function and for maintaining a normal heartbeat. Sodium is normally obtained from salt in the called sodium chloride and 1.5g of salt is equivalent to 1 g of sodium  Most western diets contain far to much salt. In the UK we eat on average 12g of salt a day. Our bodies only need 4g of salt eating too much salt increases the amount of fluid retained by the body. This raises blood pressure which increases the risk of heart attacks and strokes. If you are suffering from high blood pressure you may need to limit the amount of salt in you diet. To achieve this, you should eliminate table salt, buy reduced salt products and keep an eye on how many processed foods you eat.

Deficiency signs
The deficiency in sodium is rare as it is so common in our diet. The symptoms of deficiency are chronic diarrhoea, vomiting and excess sweating.

Food sources
Salt
Bicarbonate of soda
Stock cubes
Soy sauce
Bacon

Potassium
RDA

What is it and why do you need it?
Potassium is very similar to sodium and is important in regulating fluid levels in the body and proper muscle and nerve function. If you are prone to high blood pressure you can decrease you sodium intake while increasing your potassium intake by eating more fruit and vegetables which are high in potassium. Potassium salt should not be used instead of table salt as it can be dangerous especially for children.

Deficiency signs
The deficiency in potassium is rare as it is present in many foods. The symptoms of deficiency are chronic diarrhoea, vomiting and excess sweating. Also confusion cramps, fatigue, irregular heartbeat and extreme thirst.

Food sources
Yeast
Dried apricots
Black treacle
Wheat bran
Sultanas

Chloride
RDA

What is it and why do you need it?
Chloride, along with sodium and potassium, is important for maintaining the body’s fluid balance and is also needed for normal muscle and nerve function. Most of the chlorine found in our body’s and our diets is in the form of chloride. Chloride is combined with hydrogen in our stomachs to make the acid essential for food digestion. Chloride is present in salt which provides more than most peoples daily needs.

Deficiency signs
Deficiency signs of chlorine are very rare and only occurs through prolonged periods of vomiting or diarrhoea.

Food sources
Salt
Bicarbonate of soda
Stock cubes
Soy sauce
Cheese

Sulphur
RDA

What is it and why do you need it?
 Sulphur is also known as the ‘beauty mineral’ as it is essential for healthy glossy hair, skin and nails. It is also needed for protein synthesis and protecting cells from
oxidative damage. Most of the sulphur in our diets comes from proteins. Vegetarians who don’t eat dairy products can boost sulphur levels by eating nuts and beans.

Deficiency signs
Deficiency signs are rare but it can occur in a low protein diet.

Food sources
Mustard powder
Partridge
Peanuts
Cod
Bacon