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List of Essential Minerals & RDI

Minerals are nutrients necessary to the maintenance of good health. They are involved in body growth and maintenance, cell metabolism and other functions. Essential minerals are those we need in higher quantities, including calcium, iron, magnesium, phosphorus, potassium, sodium and sulfur. The Recommended Daily Intake (RDI) varies for every mineral and for different people according to age and gender, reports the United States Department of Agriculture.

  1. Calcium and Iron

    • According to the United States Department of Agriculture, the adequate daily intake of calcium is 1,000 mg per day for adults, 800 mg for children from four to eight years of age and 500 mg for children in their three first years. Iron daily intake is 8 mg for adult men, while women should take 18 mg. Young children need 7 mg and children up to eight years need 10 mg. Iron is an important component of blood cells. The big difference between male and female intakes of iron is related to blood loss during the menstrual cycle.

    Magnesium and Phosphorus

    • The recommended daily intake of magnesium is 420 mg for adult men, 320 mg for adult women, 130 mg for children from four to eight years old and 80 mg for those younger than three and older than one year of age. As phosphorus is involved in the storage and transfer of energy, it is required in high levels in younger individuals. Nine to 18 year olds need a daily intake of 1,250 mg of phosphorus, younger children need from 460 mg to 500 mg, while adults only need 700 mg.

    Potassium, Sodium and Chloride

    • According to the Institute of Medicine of the National Academies, potassium is required in high daily doses, which are 4,700 mg for adults, 3,000 mg to 3,800 mg for young and older children up to eight year of age, respectively. The human body also requires high daily quantities of sodium, in the range of 1,500 mg for adults, and 1,000 to 1,200 mg for children. Chloride RDI values for adults are in the range of 2,000 mg to 2,300 mg. The recommendation for children is from 1,500 mg to 1,900 mg.

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