Mineral Chart Nutrient Daily Values recommended Function Examples of Food Source calcium 1.0 gram(g) Growth, maintenance of bones and teeth. Associated to vitamin D, calcium helps preventing osteoporosis Important for muscle contraction, hormones and enzyme secretion, and sending messages through the nervous system Dairy (milk, cheese, yogurt) Leafy green vegetables, soy products iron 18 mg Essential component of proteins involved in oxygen transport. Heme iron: Meats, fish and poultry Non-heme iron: Beans, lentils, spinach, iron fortified cereals, turnip greens, whole wheat, dried apricots, prunes, raisin * Heme iron is absorbed better than non-heme iron magnesium 400 mg Participates in: Contraction and relaxation of muscles Function of certain enzymes in the body Production and transport of energy Production of protein Fruit or vegetables (bananas, dried apricots and avocados) Nuts (almonds and cashews), peas and beans(legumes), seeds Soy products (soy flour and tofu) Whole grains  (brown rice and millet) phosphorus 1.0 mg Plays a role in formation of bones and teeth, and in the repair of cells and tissues, Represents 1% of the body weight. Meat and milk potassium 4,700 mg Necessary for muscle building and normal body growth Helps  maintain healthy blood pressure Meat, fish Dairy Nuts Baked white or sweet potatoes, cooked greens (such as spinach), winter squash (orange) Bananas, plantains, many dried fruit, oranges and orange juice, cantaloupe and honeydew melons Cooked dry beans Soybeans (green and mature) Tomato products (sauce, paste, puree) Beet greens copper 2 mg Participates in the formation of red blood cells. Helps maintain healthy bones, blood vessels, nervous & immune systems Oysters, shellfish, whole grains, beans, nuts, potatoes, organ meats (liver), dark leafy vegetables iodine 150 mcg Production of thyroid hormone. Participates in the metabolism of cells Iodized salt, seafood Zinc 15 mg Necessary for biochemical reactions Helps the immune system function properly. Participates in senses of smell and taste Meat, peanuts, legumes