Essential Minerals & Electrolytes Reference Sheet

The Ultimate Vitamins and Nutrients Reference Sheet Series

This Reference Sheet is part of a series called The Ultimate Vitamins and Nutrients Reference Sheet Series intended to be used as a companion for The Ultimate Edible Indoor Garden Guide project. The Reference sheets are:

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Calcium (Ca)

• Role in the body: Fundamental for bones and teeth; necessary for muscle contraction, nerve signaling, and blood clotting.
• Recommended daily intake: 1,000 mg for most adults; 1,200 mg for women over 50 and men over 70.
• Food sources: Dairy products; fish with edible bones; leafy greens; calcium-set tofu; almonds; sesame seeds; fortified plant milks or juices.
• Shelf-stable/indoor options: powdered milk, hard cheeses, canned fish with bones, bone broth, dried leafy greens, ground egg shells.
• Overdose/toxicity: Excess (above ~2,500 mg/day) can cause kidney stones and interfere with absorption of other minerals. Upper limit ~2,000–2,500 mg.

Phosphorus (P)

• Role in the body: Key for bone structure, energy production (ATP), DNA/RNA, and cell membrane integrity.
• Recommended daily intake: 700 mg for adults.
• Food sources: Meats, poultry, fish; dairy; eggs; legumes; nuts and seeds; whole grains; fortified foods.
• Shelf-stable/indoor options: powdered milk, canned meats/fish, dried beans, whole grains.
• Overdose/toxicity: High intakes (from supplements or additives) can disrupt calcium balance; upper limit ~4,000 mg/day.

Potassium (K)

• Role in the body: Major electrolyte for fluid balance, nerve impulses, and muscle contractions (including heart rhythm).
• Recommended daily intake: ~2,600 mg (women) to 3,400 mg (men); aiming for around 3–4 grams per day is beneficial.
• Food sources: Fruits and vegetables (bananas, oranges, avocados, tomatoes, potatoes, leafy greens); legumes; nuts; dairy; fish.
• Shelf-stable/indoor options: dried fruits, canned potatoes, tomato sauce, beans, nuts, and salt substitutes (potassium chloride).
• Overdose/toxicity: Excessive intake or poor kidney function can lead to hyperkalemia; food sources are generally safe.

Sodium (Na)

• Role in the body: Regulates fluid balance and blood pressure; essential for nerve and muscle function.
• Recommended intake: About 1,500 mg of sodium daily; recommended limit up to 2,300 mg/day.
• Food sources: Table salt (sodium chloride); naturally present in foods.
• Shelf-stable/indoor options: Plain salt and salted preserved foods.
• Overdose/toxicity: Chronically high intake can contribute to hypertension; acute overdose can be dangerous.

Chloride (Cl)

• Role in the body: Works with sodium to maintain fluid and electrolyte balance, and is part of stomach acid.
• Recommended daily intake: About 2,300 mg for adults.
• Food sources: Table salt; naturally present in many foods.
• Overdose/toxicity: Excess similar to sodium; recommended limit ~3.6 g/day.

Magnesium (Mg)

• Role in the body: Involved in over 300 enzyme reactions; important for muscle and nerve function, heart rhythm, blood glucose control, and bone health.
• Recommended daily intake: ~310–320 mg (women) and 400–420 mg (men).
• Food sources: Green leafy vegetables; nuts and seeds; whole grains; legumes; avocado, banana, dark chocolate.
• Shelf-stable/indoor options: Nuts, seeds, dried beans, whole grain flours.
• Overdose/toxicity: Excess from supplements can cause diarrhea and cramping; upper limit for supplements is ~350 mg/day.

Iron (Fe)

• Role in the body: Vital for oxygen transport in hemoglobin and cellular energy metabolism.
• Recommended daily intake: ~8 mg for men, ~18 mg for premenopausal women; 27 mg for pregnant women.
• Food sources: Red meat, poultry, fish (heme iron); legumes, tofu, spinach, dried fruits, whole grains (non-heme iron).
• Shelf-stable/indoor options: Dried beans, lentils, whole grains, pumpkin seeds.
• Overdose/toxicity: Excess can cause poisoning and iron overload; upper limit ~45 mg/day.

Zinc (Zn)

• Role in the body: Supports immune function, wound healing, and acts as a cofactor in many enzymes; essential for growth and development.
• Recommended daily intake: 11 mg (men), 8 mg (women).
• Food sources: Red meat, poultry, shellfish, beans, nuts, whole grains, dairy.
• Shelf-stable/indoor options: Canned meats, dried legumes, whole grains, pumpkin seeds.
• Overdose/toxicity: Excess (>40 mg/day) can cause nausea and immune suppression; upper limit 40 mg/day.

Iodine (I)

• Role in the body: Required for thyroid hormone production, regulating metabolism, growth, and brain development.
• Recommended daily intake: 150 µg for adults (higher for pregnant/lactating women).
• Food sources: Iodized salt, seafood, seaweed, dairy.
• Shelf-stable/indoor options: Iodized salt, dried seaweed, canned seafood.
• Overdose/toxicity: Upper limit is 1,100 µg/day; excess can cause thyroid dysfunction.

Selenium (Se)

• Role in the body: Component of antioxidant enzymes (e.g., glutathione peroxidase) and important for thyroid function.
• Recommended daily intake: 55 µg for adults.
• Food sources: Brazil nuts, seafood, organ meats, poultry, eggs, whole grains.
• Shelf-stable/indoor options: Brazil nuts, canned tuna, whole-wheat flour, dried beans.
• Overdose/toxicity: Upper limit 400 µg/day; excess can lead to selenosis.

Copper (Cu)

• Role in the body: Needed for iron metabolism, connective tissue formation, brain development, and immune function; component of antioxidant enzymes.
• Recommended daily intake: 900 µg for adults.
• Food sources: Organ meats (liver), shellfish, nuts, seeds, legumes, whole grains, dairy.
• Shelf-stable/indoor options: Sunflower and sesame seeds, dried legumes, walnuts.
• Overdose/toxicity: Upper limit ~10 mg/day; chronic excess can damage the liver.

Manganese (Mn)

• Role in the body: Cofactor for enzymes in metabolism, bone formation, and antioxidant defense.
• Recommended daily intake: ~1.8 mg (women) to 2.3 mg (men).
• Food sources: Whole grains, nuts, legumes, leafy vegetables, tea, and some spices.
• Shelf-stable/indoor options: Whole grain rice, dried beans, nuts, and stored spices.
• Overdose/toxicity: Upper limit ~11 mg/day; toxicity is rare from food.

Chromium (Cr)

• Role in the body: Involved in macronutrient metabolism and may enhance insulin action.
• Recommended daily intake: 25 µg (women) to 35 µg (men).
• Food sources: Whole grains, broccoli, potatoes, garlic, meats, nuts.
• Shelf-stable/indoor options: Whole grain crackers, molasses, dried beans, brewer’s yeast.
• Overdose/toxicity: No established UL; toxicity is rare when consuming the trivalent form from foods.

Molybdenum (Mo)

• Role in the body: Acts as a cofactor for enzymes that detoxify sulfites and metabolize amino acids.
• Recommended daily intake: 45 µg for adults.
• Food sources: Legumes, grains, nuts.
• Shelf-stable/indoor options: Dried beans, whole grain products.
• Overdose/toxicity: Upper limit ~2 mg/day; excess may cause joint pain or gout-like symptoms.

Fluoride (F)

• Role in the body: Strengthens tooth enamel and prevents dental cavities; may support bone health.
• Recommended intake: ~3 mg (women) to 4 mg (men) per day.
• Food sources: Fluoridated water, tea, and some seafood.
• Shelf-stable/indoor options: Brewed tea.
• Overdose/toxicity: Upper limit ~10 mg/day; excess can cause dental or skeletal fluorosis.