Macro and Micro

Minerals
What is Macro
Minerals?
Macro means "large" in Greek (and
your body needs larger amounts of
macrominerals than trace minerals).
The macromineral group is made up
of calcium, phosphorus, magnesium,
sodium, potassium, chloride, and
sulfur.
C a l c iu m C A
Food Sources:
milk, cheese and other dairy foods.
Utilization:

Calcium is also used in the production of

Malnutrition:
It helps the body maintain the right levels of
calcium in order to regulate the development
of teeth and bones.
Nutrient Requirements:
The DV for Calcium is 1,000 mg for adults and
children aged 4 years and older. Foods providing
20% of more of the DV are considered to be high
sources of a nutrient, but foods providing lower
percentages of the DV also contribute to a
healthful diet.

Allowances:
Phosphorus P
Food Sources:
fish, pork, tofu, milk, chicken, scallops,
lentils, squash seeds, beef, and whole grains.

Utilization:
Phosphorus (P) is an essential mineral for livestock
production; however, its efficiency of utilization by
animals can be well below 40 %.
Malnutrition:
Phosphorus depletion in malnutrition has not
generally received attention. Serum phosphorus
was measured in healthy infants (1.8 mmol/L), in
well-nourished infants with acute dehydrating
gastroenteritis, and in infants suffering from
malnutrition.
Nutrient Requirements:
Adults need less phosphorus than children between
the ages of 9 and 18, but more than children under
age 8. The recommended dietary allowance (RDA)
for phosphorus is the following: adults (ages 19
years and older): 700 mg. children (ages 9 to 18
years): 1,250 mg.

Allowances:
Salt NaCI
Food Sources:
Smoked, cured, salted or canned meat, fish or poultry
including bacon, cold cuts, ham, frankfurters, sausage,
sardines, caviar and anchovies.

Utilization:
Salt has long been used for flavoring and for preserving
food.

Malnutrition:
Sodium chloride (NaCl), also known as salt, is an
essential compound our body uses to: absorb and
transport nutrients. maintain blood pressure. maintain
the right balance of fluid.
Nutrient Requirements:
Salt intake of less than 5 grams per day for adults helps
to reduce blood pressure and risk of cardiovascular
disease, stroke and coronary heart attack.

Allowances:
Adults should eat no more than 6g of salt a day
(2.4g sodium) – that's around 1 teaspoon.
Children aged: 1 to 3 years should eat no more
than 2g salt a day (0.8g sodium) 4 to 6 years
should eat no more than 3g salt a day (1.2g
sodium)
Magnesium Mg
Food Sources:
greens, nuts, seeds, dry beans , whole grains,
wheat germ, wheat and oat bran.

Utilization:
Magnesium is a cofactor in more than 300 enzyme
systems that regulate diverse biochemical reactions in
the body, including protein synthesis, muscle and nerve
function, blood glucose control, and blood pressure
regulation [1-3].
Malnutrition:
Hypomagnesemia in malnourished children may
be due to inadequate intake, malabsorption,
diarrhoea, and infection.
Nutrient Requirements:
19-30 years, 400 mg (men) and 310 mg (women); 31
years and older, 420 mg (men) and 320 mg (women).
For pregnant women age 14-18 years, the RDA is 400
mg; 19-30 years, 350 mg; 31-50 years, 360 mg.

Allowances:
Potassium K
Food Sources:
Bananas, oranges, cantaloupe, honeydew, apricots,
grapefruitCooked spinach, cooked
broccoli,Potatoes, Cucumber, Peas

Utilization:
The greatest demand for potassium compounds
is in fertilisers.

Malnutrition:
The loss of this mineral significantly increases
with the use of diuretics; presence of diarrhea;
vomiting; or other conditions, such as fistula
and drains.
Nutrient Requirements:
healthy adult should aim to consume 3,500–
4,700 mg daily from foods.

Allowances:
Sulfur S
Food Sources:
Turkey, beef, eggs, fish, and chicken,Nuts, seeds,
grains, and legumes,Chickpeas, couscous, eggs,
lentils, oats, turkey and walnuts, Allium
Vegetables,Cruciferous Vegetables,Whole
Grains,Leafy Green Vegetables
Utilization:
Sulfur is used in the vulcanisation of black rubber,
as a fungicide and in black gunpowder.

Malnutrition:
body needs sulfur to build and fix your DNA
and protect your cells from damage that can lead
to serious diseases such as cancers.
Nutrient Requirements:
Sulfur also assists your body to metabolize
food and contributes to the health of your
skin, tendons, and ligaments.

Allowances:
The recommended daily allowance (RDA) for
methionine has been set at 14 milligrams per
kilogram of body weight, or approximately
1000 milligrams per day
What is Micro Minerals?
Microminerals are those
minerals needed in less than
100 mg quantities. Trace
minerals or trace elements are
usually needed in microgram
quantities. Microminerals
include iron, zinc, copper,
iodine, fluoride, chromium,
cobalt, selenium, manganese,
and molybdenum.
C o p pe r C U
Food Sources:
shellfish, seeds and nuts, organ meats, wheat-
bran cereals, whole-grain products, and
chocolate
Utilization:
Copper is found in many minerals that occur in
deposits large enough to mine. These include:
azurite, malachite, chalcocite, acantite,
chalcopyrite and bornite. Most copper comes
from chalcopyrite.
Malnutrition:
Copper deficiency may be one of the many
causes of fatigue and weakness.
Nutrient Requirements:
In adults aged 20 and older, average daily intakes of
copper from food are 1,400 mcg for men and 1,100 mcg
for women. Total intakes from supplements and foods
are 900 to 1,100 mcg/day for children and 1,400 to
1,700 mcg/day for adults aged 20 and over.

Allowances:
Selenium Se
Food Sources:
muscle meats, cereals and other grains, and dairy
products

Utilization:
Selenium is a powerful mineral that is essential
for the proper functioning of your body.

Malnutrition:
Selenium deficiency can cause nonspecific
symptoms like fatigue and brain fog. But it
also causes serious issues like infertility and
may even amplify the effect of certain viruses
if you get infected.
Nutrient Requirements:
for adult men and women 19+ years of age is 55
micrograms daily. Women who are pregnant and
lactating need about 60 and 70 micrograms daily,
respectively.

Allowances:
Zinc Zn
Food Sources:
oysters, beef, chicken, tofu, pork, seeds,
nuts, lentils, yogurt, oatmeal, and
mushrooms.
Utilization:
zinc is a trace element essential for a healthy
immune system and its deficiency can make a
person more susceptible to illness and disease

Malnutrition:
Zinc deficiency is associated with growth
retardation (height and weight), delayed sexual and
bone maturation, impaired immune function,
recurrent infections, dermatitis, diarrhoea,
alopecia, anorexia and mental disturbances.
Nutrient Requirements:
The recommended daily amount of zinc is 8
milligrams (mg) for women and 11 mg for adult
men.
Allowances:
Manganese Mn
Food Sources:
whole grains, clams, oysters, mussels, nuts, soybeans
and other legumes, rice, leafy vegetables, coffee, tea,
and many spices

Utilization:
Manganese is used to produce a variety of important
alloys and to deoxidize steel and desulfurize.

Malnutrition:
manganese deficiency might cause bone
demineralization and poor growth in children; skin
rashes, hair depigmentation, decreased serum
cholesterol, and increased alkaline phosphatase activity
in men; and altered mood and increased premenstrual
pain in women
Nutrient Requirements:
1.8–2.3 mg per day. The AI for children differs
depending on age ( 30 ). The Tolerable Upper Intake
Level (UL) is 11 mg per day for adults 19 and older.

Allowances:
Co b al t C o
Food Sources:
fish, nuts
green leafy vegetables, such as broccoli and spinach,
cereals, such as oats.
Utilization:
Cobalt also aids in repair of myelin, which surrounds
and protects nerve cells. It helps in the formation of
hemoglobin (red blood cells).

Malnutrition:
cobalt deficiency are paleness, weakness,
fatigue, loss of appetite, weight loss, and
subsequent poor growth, shortness of breath,
dizziness, scaly ears and watery discharge from
the eyes.
Nutrient Requirements:
the recommended daily intake for an adult is between
5 and 8 mg of cobalt per day. If needed, cobalt
supplements are best taken in the form of vitamin B-
12.

Allowances:
Cobalt is recommended in doses from 10 mkg to
1.5 mg per day. For medical purposes - 200-300
mkg/day.
Iron Fe
Food Sources:
Red meat, pork and poultry, Seafood, Beans,Dark green
leafy vegetables, such as spinach, Dried fruit,such as
raisins and apricots, Iron-fortified cereals,breads and
pastas, Peas.
Utilization:
Iron is an essential element for blood
production.

Malnutrition:
iron-deficient, your body produces fewer red blood
cells. The red blood cells it produces are smaller and
paler than healthy blood cells.
Nutrient Requirements:
The average daily iron intake from foods and supplements
is 13.7–15.1 mg/day in children aged 2–11 years, 16.3
mg/day in children and teens aged 12–19 years, and 19.3–
20.5 mg/day in men and 17.0–18.9 mg/day in women
older than 19. The median dietary iron intake in pregnant
women is 14.7 mg/day

Allowances:
8.7mg a day for men over 18. 14.8mg a day for
women aged 19 to 50. 8.7mg a day for women
over 50.
Chromium Cr
Food Sources:
Lean meats, nuts, poultry, and eggs
Utilization:
Chromium is used for improving blood sugar
control in people with prediabetes, type 1 and
type 2 diabetes, and high blood sugar due to
taking steroids and HIV treatments.

Malnutrition:
chromium loss are found during long periods of
stress such as pregnancy, infection, physical
trauma, and strenuous exercise.
Nutrient Requirements:
ages 9 years and above ranges from 21 to 25
micrograms (mcg) per day for females and 25 to 35
mcg per day for men. For infants and children, the
recommended intake is: Up to 6 months: 0.2 mcg per
day. From 7 to 12 months: 5.5 mcg per day.

Allowances:
chromium is 35 /day for adult men and 25 /day for
adult women (20). After the age of 50, the
recommended intake decreases slightly to 30 /day
for men and 20/day for women.
Molybdenum
Mo
Food Sources:
legumes, cereal grains, leafy vegetables,
beef liver,peas.

Utilization:
Most molybdenum is used to make alloys. It is used
in steel alloys to increase strength, hardness,
electrical conductivity and resistance to corrosion
and wear.
Malnutrition:
Molybdenum deficiency refers to the clinical
consequences of inadequate supplies of
molybdenum in the diet.
Nutrient Requirements:
76 micrograms per day for women and 109
micrograms per day for men.

Allowances:
This exceeds the Recommended Dietary
Allowance (RDA) for adults, which is 45
micrograms per day
Iodine I
Food Sources:
seaweed, dairy, tuna, shrimp and eggs

Utilization:
Iodine is taken by mouth to prevent and treat iodine
deficiency and its consequences, including goiter and
some thyroid disorders.

Malnutrition:
Brain damage and irreversible mental
retardation
Nutrient Requirements:
1 to 8 years old: 90 micrograms. 9 to 13 years
old: 120 micrograms. 14 years and older: 150
micrograms.

Allowances:
150 mcg per day for most adults.
References:
https://www.google.com/search?q=list
%20macro%20and
%20micronutrients&tbm=isch&client=
https://www.slideshare.net/hanibhk5/mi
neral-13782815
https://www.google.com/search?
q=what+is+macro+minerals
https://www.google.com/search?
q=food+source+of+calcium&oq=food+s
ource+of+calciu&aqs=chrome
https://orthoinfo.aaos.org/en/staying-
healthy/calcium-nutrition-and-bone-health/
https://www.who.int/news-room/fact-
sheets/detail/salt-reduction

https://www.scribd.com/presentation/
362654590/min-ppt