Among the many nutrients we need to stay healthy, which mineral has the smallest daily requirement? The answer depends on your age, health status, and lifestyle. Some minerals have the highest requirement while others have the lowest. The following table provides an overview of how many milligrams of each mineral you should consume on a daily basis. Read on for more information. For each mineral, there is an approximate daily requirement for adults.
The macrominerals are required in larger amounts than trace elements. These include calcium, phosphorus, and magnesium. Calcium is a common macromineral, and a low intake is associated with age-related osteoporosis. Magnesium is widely distributed in food, and despite the small daily requirement, it probably is not a health risk. While the macrominerals are needed in large amounts, trace elements are only required in trace amounts.
Scientists have put together a list of recommended daily requirements for each mineral. The list below shows how many milligrams of each mineral an average adult needs to stay healthy. As a rule of thumb, it is best not to exceed the recommended daily amount of each mineral from foods and supplements. For more information, contact a Family and Consumer Sciences representative or attend a nutrition class. Registered dietitians, doctors, and other health care professionals can also provide reliable information.
The smallest daily requirements for each mineral depend on the specific type of trace mineral. Some minerals are essential for the heart, nervous system, and hormone production, while others are necessary for cellular metabolism. Copper, selenium, magnesium, iron, selenium, and zinc are essential for building bones, while iodine works with vitamin E as an antioxidant to protect cells from damage caused by oxygen. The following chart explains the importance of consuming a variety of minerals, including magnesium, selenium, and zinc.
Magnesium is the fourth most abundant positively charged ion in the human body. It is the second-most abundant intracellular cation. It plays numerous roles in energy metabolism, enzyme activation, and muscle activity. It is also essential for neuromuscular transmission. It is found in the bones and muscles. It is important for the metabolism of carbohydrates, proteins, and lipids. In addition to these functions, magnesium contributes to the body’s acid/base balance.