“No tablets or injections will make up for the infractions of the simple rules for a long life – a sensible lifestyle, proper organization of work, diet and exercise”
| 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. Broccoli………. 0.13 Cauliflower…..0.12 Turnip greens …..0.26 Soybeans, dry ……0.23 Dried beans ……0.15 Molasses ……….0.25 | Contribute 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 softening of bones as occurs in rickets. |
| Phosphorus | Phosphorous 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. Insufficient 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 Seafood 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. |