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  • All Known Essential Minerals

    Minerals (nutrients) are inorganic substances (contain no carbon) that are necessary for normal body function and development.

    Macrominerals

    Macro-minerals are needed in large doses (approximate recommended daily intake, milligrams (mg) per day ): 

    1. potassium, K (3500 mg) - metal, ions are necessary for the function of all living cells; 
    2. chloride, Cl− (3400 mg) - essential electrolyte in all body fluids; 
    3. sodium, Na, natrium (2400 mg) - metal, essential for all animals and some plants;
    4. calcium, Ca (1000 mg) - metal, essential for living organisms, produced in supernova nucleosynthesis;
    5. phosphorus, P (1000 mg) - in the form of the phosphate is required for all known forms of life; 
    6. choline (425 - 550 mg) - essential vitamin-like (vitamin B4) nutrient, synthesized in human body, but not sufficiently;
    7. magnesium, Mg (350 mg) - metal, essential for all known living organisms;

    Trace Minerals

    Trace minerals are needed in very small amounts (recommended daily intake, milligrams (mg) or micrograms (mcg) per day: 

    1. iron, Fe (15 mg) - metal, found in nearly all living organisms;
    2. zinc, Zn (8 - 11 mg) - metal, essential for humans and other organisms;
    3. manganese, Mn (5 mg) - metal, toxic essential trace element;
    4. fluorine, F, fluoride ion, F− (3 - 4 mg) - a beneficial poisonous element, essential for bone solidity;
    5. copper, Cu (2 mg) - metal, essential to all living organisms;
    6. iodine, I (150 mcg) - a key component of thyroid hormones;
    7. selenium, Se (35mcg) - toxic in large doses, essential micronutrient for animals;
    8. chromium, Cr (30 mcg) - chromium (III) is questionably essential for humans.

  • Choline Recommended Intake from Seeds and Fruits

    Choline is an essential vitamin-like (vitamin B4) nutrient, synthesized in human body, but not sufficiently.

    The recommended adequate intake (AI) of choline is set at 425 milligrams (mg)/day for women and 550 mg/day for men.

    Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in a condition called nonalcoholic fatty liver disease. Genetic predispositions and gender can influence individual variation in choline requirements.

    Example Plant Fruitarian Sources of Choline

    Seeds (including legumes and nuts), high in choline, milligrams per 100 g portion: 

    • Soybeans - 124 mg 
    • Lima beans - 97 mg 
    • Lentils - 96 mg
    • Peas (mature) - 96 mg
    • Flaxseeds - 79 mg 
    • Pistachio nuts - 71 mg 
    • Quinoa - 70 mg 
    • Pumpkin and squash seed kernels (pepitas) -  63 mg 
    • Cashew nuts - 61 mg 
    • Pine nuts - 56 mg 
    • Sunflower seed kernels - 55 mg 
    • Buckwheat - 54 mg 
    • Almonds - 52 mg 

    Fruits, high in choline, milligrams per 100 g portion: 

    • Tomatoes, sun-dried - 105 mg 
    • Apples - 18 mg 
    • Figs - 16 mg 
    • Avocados - 14 mg 

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Dietary Reference Intake DRI

Dietary Reference Intakes (DRIs) are reference values that are quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people. They include both recommended intakes and upper intake levels.

Although the reference values are based on data, the data are often insufficient or drawn from studies that had limitations in addressing the question. Scientific judgment is required in setting the reference values. 

  • EAR - Estimated Average Requirement - a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.
  • RDA - Recommended Dietary Allowance - the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group.
  • AI - Adequate Intake: a value based on observed or experimentally determined approximations of nutrient intake by a group of healthy people.
    Used when an RDA cannot be determined.
  • UL - Tolerable Upper Intake Level - the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the risk of adverse effects increases.

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