| MINERAL | Best Food Sources | Main Functions | RNI 19-50y MALE | RNI 19-50y FEMALE |
| Calcium | Milk, yoghurt, cheese, tinned sardines with bones, almonds, sesame seeds
| Healthy teeth and bones; vital for muscle and nerve function | 700µg | 700µg |
| Chloride | Table Salt (Sodium Chloride) | Maintains fluid and electrolyte balance and essential for making stomach acid | 2500mg | 2500mg |
| Chromium | Red meat and liver, egg yolk, cheese, seafood and wholegrains | Helps regulate blood sugar and cholesterol levels | 25µg | 25µg |
| Copper | Shellfish, nuts and seeds, wholegrains, peas, prunes, mushrooms, bananas avocados | Red blood cell development; helps absorb iron from food: helthy bones and connective tissue | 1.2mg | 1.2mg |
| Fluoride | Toothpaste, tap water, tea | Protects against tooth decay | None set | None set |
| Iodine | Iodised table salt, seafood and commercially baked goods (bread/cakes) | Vital part of hormones produced by thyroid galnd | 140µg | 140µg |
| Iron | Lean red meat & liver, oily fish, egg yolk, dak green leafy vegetables, beans, dried fruit, iron fortified breakfast cereals, molasses | Essential part of haemoglobin which helps blood and muscles to deliver oxygen; important for immune system. | 8.7mg | 14.5mg |
| Magnesium | Wholegrain cereals, pulses, shellfish, nuts, sesame seeds, dried figs | Variety of functions including energy production, nerve function, muscle relaxation and bone and tooth health. Assists in regulating heart rhythm | 300mg | 270mg |
| Manganese | Nuts, wholegrain rice and bread, pulses, tea | Helps to form bone and connective tissue | 1.4mg | 1.4mg |
| Molybdenum | Liver, pulses, wholegrains | Essential part of enzymes; may help fight tooth decay | 50-400µg | 50-400µg |
| Phosphorus | Found in all plant and animal protein e.g. milk, cheese, red meat, nuts, seeds etc | Variety of functions including energy release in cells; essential for absorption of many nutrients | 550mg | 550mg |
| Potassium | Avocados, fresh and dried fruit, potatoes, citrus fruit, bananas and pulses. | Works with sodium to maintain fluid and electrolyte balance: to help regulate heartbeat and good nerve function | 3500mg | 3500mg |
| Selenium | Brazil nuts, avocados, lentils, tunafish, meat | An antioxidant mineral. Protects against cells against damage by free radicals | 75µg | 60µg |
| Sodium | Table salt (sodium cholride) tinned and packaged foods, shellfish, yeast extracts | Works with potassium to maintain fluid & electrolyte balance: vital for nerve and muscle function | 1600mg | 1600mg |
| Zinc | Red meat, poultry, oysters(!), eggs, nuts and seeds | For normal growth, reproduction and a strong immune system. Assists actions of many enzymes. | 9.5mg | 7.0mg |
