MACRO DAN MICRO

MINERAL
AGUSSALIM BUKHARI

NUTRITION DEPARTMENT
SCHOOL OF MEDICINE
HASANUDDIN UNIVERSITY
2003
 Definisi
Mineral adalah zat gizi anorganik yang
merupakan abu bahan biologis yang
tersisa Setelah pembakaran bahan-
bahan organik dari
makanan atau jaringan tubuh

Komposisi tubuh: ( % Berat Badan )

- Oksigen 65%
- Karbon 18%
- Hidrogen 10%
- Nitrogen 3%
- Mineral 4%( zat anorganik )
 Pembagian mineral menurut
absorpsi dan ekskresi

- Yang segera diabsorpsi dan diekskresi:

Na, K, Cl
- Absorpsi kurang sempurna & segera
diekskresi:
Ca, Mg, P
- Sangat kurang diabsorpsi dan diekskresi:
Fe, Co, Cu (trace element)
Fungsi Bagian tubuh Jenis mineral
mineral
Building Tulang, gigi Ca, P, Mg, F
material Rambut, kuku S
Jaringan lunak Semua garam terutama.
K,P,S,Cl
Jaringan saraf Semua garam terutama P

Hb Fe
Darah Semua garam terutama.
Ca,Na,P,Cu,Fe

Hormon I ( tiroksin) Zn( insulin )

Enzim Fe, Cu (sitokrom
oksidase)
Vitamin S( thiamin), Co(vit. B12)
 Fungsi Proses fisiokimia Mineral
mineral
Body Keseimbangan asam basa Cl,S,P,Ca,Na,K

regulator
Keseimbangan air/cairan Na, K
tubuh

Penghantaran impuls Ca, Mg, Na, K

saraf

Kontraksi otot Na, K, Mg

Pembekuan darah Ca

Proses oksidasi Fe, I

MINERAL SECARA UMUM
1. TURNOVER LEBIH LAMBAT DARI KH, PROTEIN, LEMAK
2. MINERAL DENGAN VALENSI LEBIH RENDAH LEBIH MUDAH DI
SERAP, misalnya Fe2+ mudah diserap dari fe 3+
3. ABSORPSI MINERAL BERVARIASI SESUAI KEADAAN,
Misalnya dalam keadaan defisiensi absorpsi lebih banyak
4. MINERAL DAPAT DIABSORPSI JIKA BERADA DALAM BENTUK
LARUTAN
5. BEBERAPA ZAT JIKA BEREAKSI DENGAN MINERAL AKAN
MEMBENTUK PERSENYAWAAN TIDAK LARUT
6. BEBERAPA ZAT MEMPERMUDAH ABSORPSI MINERAL
EKSKRESI MINERAL MELALUI FESES, URINE, KERINGAT DAN
MENSTRUASI
 NATRIUM
KATION UTAMA CEC—35-40% ( SAL CERNA, EMPEDU,
PANKREAS)

ABSORBSI AKTIF, DIATUR OLEH ALDOSTERON

FUNGSI REGULASI CAIRAN TUBUH ( TEKANAN OSMOTIK)

BERSAMA KALIUM (CIC).

SUMBER UTAMA; GARAM DAPUR, MSG, KECAP & MAKANAN

YANG DIAWETKAN.

DEFISIENSI NATRIUM MENYEBABKAN KEJANG, APATIS,

NAFSU MAKAN HILANG

CAUSA; MUNTAH, DIARE, KERINGAT BERLEBIHAN

KEBUTUHAN SEHARI 6 GR/HR

KANDUNGAN NATRIUM BEBERAPA BAHAN
MAKANAN /100 GRAM

BAHAN MAKANAN mg
Ginjal Sapi 200
Hati Sapi 110
Telur bebek 191
Teri Kering 885
Sardin 131
Udang Segar 185
Mentega 780
Margarine 950
Roti coklat 500
Roti putih 530
Ragi 610
yogurt 40
susu kacang kedele 15
Pisang 18
Tea 50
 KLOR
ANION UTAMA CEC ---- 0,15% BB
KONSENTRASI TERTINGGI– OTAK, SUMSUM
TULANG BELAKANG
FUNGSI MENJAGA KESEIMBANGAN CAIRAN DAN
ELEKTROLIT
MERUPAKAN BAGIAN DARI ASAM LAMBUNG
MEMBANTU MENGANGKUT CO2 KE PARU-PARU
DITEMUKAN DALAM BENTUK GARAM DAPUR
KEBUTUHAN SEHARI 750 MG
SUMBER; GARAM DAPUR DAN MAKANAN OLAHAN
YANG DIBERI GARAM DAPUR, SAYUR DAN BUAH-
BUAHAN
DEFISIENSI KLOR--- JARANG
ASI --- >> KLOR DIBANDING SUSU SAPI
 KALIUM
TERDAPAT DALAM CIC, 1:10 DENGAN NATRIUM
MENJAGA KESEIMBANGAN CAIRAN, ELEKTROLIT DAN BASA
BERSAMA KALSIUM – TRANSMISI SARAF DAN RELAKSASI
OTOT
SEL --- KATALISATOR REAKSI BIOLOGIK, METAB ENERGI,
SINTESIS GLIKOGEN DAN PROTEIN
ANBOLISME --- MEMBUTUHKAN KALIUM DALAM JUMLAH
CUKUP
KEBUTUHAN 2000 MG/HR
SUMBER; MAKANAN YANG BERASAL DARI TUMBUHAN DAN
HEWAN

DEFISIENSI; MUNTAH, DIARE, OBAT LAXANTIA, DIURETIK

GEJALA; LEMAH, LESU, NAFSU MAKAN HILANG,
KELUMPUHAN, MENGINGAU, KONSTIPASI, FIBRILASI
JANTUNG
 KANDUNGAN KALIUM BEBERAPA BAHAN
MAKANAN / 100 GR

BAHAN MAKANAN mg
k.merah 1151
k. hijau 1132
k.kedelai 1504
durian 601
bayam 461
tomat 235
wortel 245
adpokat 278
semangka 102
singkong 394
beras giling 241
 KALSIUM
1,5-2,% DARI BB TUBUH ( 1 KG)
99% DALAM TULANG DAN GIGI ( HIDROKSI APATIT)
DENSITAS TULANG BERBEDA MENURUT UMUR
PUNCAK PENIMBUNAN KALSIUM PADA USIA 35 THN
FUNGSI; CIC & CEC MENGATUR FUNGSI SEL ( TRANSMISI
SARAF, KONTRAKSI OTOT, PEMBEKUAN DARAH,
PERMEABILITAS MEMBRAN SEL.
30-50% DIABSORBSI SECARA AKTIF, DALAM BENTUK LARUT
AIR, TINGGI PADA MASA PERTUMBUHAN, MENURUN PADA
MASA TUA
KEHILANGAN KALSIUM TINGGI PADA ASIDOSIS, DAN
KONSUMSI FOSFOR TINGGI
KEBUTUHAN MENINGKAT– PERTUMBUHAN, KEHMILAN,
LAKTASI, AKTIVITAS TINGGI
VITAMIN D MENINGKATKAN ABSORBSI TERUTAMA DALAM
SUASANA ASAM
 FUNGSI KALSIUM– PEMBENTUKAN TULANG DAN GIGI
ADA 2 BENTUK:
1. BAGIAN INTEGRAL TULANG
2. SEBAGAI TEMPAT MENYIMPAN KALSIUM

MENGATUR PEMBEKUAN DARAH

LUKA PADA SEL

PROTROMBIN FIBRINOGEN

Tromboplast
PLATELET DARAH TROMBIN

Ca darah
TROMBIN FIBRIN (GUMPALAN DARAH)

TROMBOPLASTIN
 -----KALSIUM LANJUTAN

DALAM SERUM 3 BENTUK

1. ION BEBAS –50%
2. AN-ION KOMPLEK ( FOSFAT, BIKARBONAT,
SITRAT – 5%)
3. PROTEIN – ALBUMUN, GLOBULIN 45%
KONSENTRASI KALSIUM DIATUR OLEH;
HORMON PARATHYROID / PTH
TIROCALCITONIN
H. PARATHYROID 7 VIT.D MENINGKATKAN ABSORBSI;
1. VIT D MERANGSANG ABSORBSI– SAL. CERNA
2. PELEPASAN KALSIUM DARI TLG – DARAH
3. MENINJANG REABSORBSI DI GINJAL
KEBUTUHAN
BAYI 300 - 400 Mg ANAK 500 Mg
REMAJA 600 – 700 Mg DEWASA 500 – 800 Mg
HAMIL/ LAKASI + 400 Mg
 FOSFOR
MINERAL TERBANYAK KE 2 PADA TUBUH 1% BB TUBUH
TERDAPAT DALAM BENTUK GARAMKALSIUM FOSFAT
1:2 DENGAN KALSIUM
BAGIAN ASAM NUKLEAT DNA DAN RNA, OTOT & CEC

BERKAITAN DENGAN PENYIMPANAN DAN PELEPASAN ENERGI

ATP, DI DRH BENTUK FOSFOLIPIDA.
85-90% FOSFOR BERASAL DARI ASI, 65 – 70% SUSU SAPI
ABSORBSI AKTIF—DIBANTU OLEH VIT D, DAN ABSORBSI
DIFUSI
KADAR DIATUR OLEH HORMON PTH DAN KALSITONIN

PERBANDINGAN P:CA TINGGI DALAM SERUM --- RSG

PEMEBNTUKAN PTH--- PENGELUARAN FOSFOR

ABSORBSI DIHAMBAT ; Fe++, Mg++, AS LEMAK TDK JENUH,

ANTASIDA MENGANDUNG AlUMINIUM.
 FUNGSI FOSFOR
1. KALSIFIKASI TULANG DAN GIGI
2. MENGATUR PENGALIHAN ENERGI
3. ABSORBSI DAN TRANSPORTASI ZAT GIZI
4. BAGIAN DARI IKATAN TUBUH ESENSIAL
5. PENGATURAN KESEIMBANGAN ASAM DAN BASA

KEBUTUHAN
BAYI 200 - 250 Mg
ANAK 250 - 400 mg Mg
REMAJA & DEWASA 400 - 500 Mg
HAMIL/ LAKASI + 200 - 300 Mg
DEFISIENSI
KERUSAKAN TULANG
 MAGNESIUM
KATION KE 2 TERBANYAK SETELAH NATRIUM DALAM CIC
60 % TERDAPAT DALAM TULANG DAN GIGI
26% DALAM OTOT, SELEBIHNYA DALAM JAR LUNAK DAN
CAIRAN TUBUH
KONSENTRASI DALAM PLASMA 0,75 – 1,0 mmol/L
ASUPAN Mg TINGGI – ABSORBSI 30%
ASUPAN Mg RENDAH – ABSORBSI 60%
FUNGSI– KATALISATOR > 300 JENIS ENSIM TUBUH
METABOLISME CHO, FAT, PROTEIN, ASAM NUKLEAT
DALAM SINTESIS, DEGRADASI, STABILITAS DNA
PADA MITOKONDRIA SEL
DALAM CEC – TRANSMISI SARAF, KONTRAKSI OTOT
( RELAKSASI) DAN PEMBEKUAN DARAH
KEBUTUHAN; 4,5 mg/Kg BB
LAKI- LAKI 280 Mg
WANITA 250 Mg
SUMBER; SAYURAN HIAJU, BIJIAN DAN KACANG-KACANGAN,
DAGING DAN SUSU SERTA COKLAT.
 DEFISIENSI Mg
DEFISIENSI PROTEIN DAN ENERGI
GANGGUAN ABSORBSI DAN FUNGSI GINJAL,
ENDOKRIN, PN YANG LAMA ATAU MUNTAH BERAT,
DIURETIKA.
GEJALA: KURANG NAFSU MAKAN, GANGGUAN
PERTUMBUHAN, MUDAH TERSINGGUNG, GUGUP,
KEJANG, GANGGUAN SSP,HALUSINASI, KOMA DAN
GAGAL JANTUNG
KELEBIHAN Mg
BIASA DITEMUKAN PADA PENDERITA GAGAL
GINJAL
 SULFUR
BAGIAN DARI GIZI ESSENSIAL MIS; B1, BIOTIN, AA
METIONIN DAN SISTEIN
TERDAPAT DALAM TLG RAWAN, KULIT, RAMBUT
DAN KUKU ( MENGANDUNG BANYAK JAR IKAT DAN
KAKU)
FUNGSI, MENSTABILKAN MOLEKUL PROTEIN
DEFISIENSI --- ?
KESIMPULAN MAKRO MINERAL

1. NATRIUM, KLOR DAN KALIUM BERPERAN

MENJAGA KESEIMBANGAN CAIRAN TUBUH
2. NATRIUM, KALIUM, KALSIUM DAN MAGNESIUM
PERLU UNTUK TRANSMISI SARAF DAN
KONTRAKSI OTOT
3. FOSFOR DAN MAGNESIUM IKUT SDALAM
METABOLISME ENERGI
4. KALSIUM, FOSFOR, DAN MAGNESIUM BERPERAN
DALAM STRUKTUR TULANG.
MIKRO MINERAL
 IRON
• Human body contains 3 to 5 g iron
• Approximately 2 g as Hemoglobin and 8 mg
as enzymes
• Well conserved by the body ; approximately
90% is recovered and reused extensively.
• Highly reactive element that can interact with
oxygen to form intermediates able to damage
cell membrane or degrade DNA.
• Iron must be tightly bound to proteins to
prevent destructive effects.
 IRON COMPOUND
IN THE BODY
• METABOLIC PROTEIN
Heme Proteins
Hemoglobin oxygen transport from
lungs to tissues
Myoglobin Transport & store Oxygen
in muscle
Enzymes - Heme
cytochromes Electron transport
Cytochrom P-450 Oxidative degradation of
drugs
Catalase Convert hydrogen peroxide
to oxygen and water
Enzymes-Nonheme
Iron sulfur & metalloproteins Oxidative metabolism
 IRON COMPOUND IN THE BODY

Enzymes-iron dependent
Tryptophan pirrolase Oxidation of
tryptophan

•TRANSPORT AND STORAGE PROTEINS

Transferrin transport of iron and
other minerals
Ferritin Storage
Hemosiderin Storage
 IRON
Two Types in Food:

• Heme-Iron: In animals product (hemoglobin & myoglobin)

Well absorbed
About 90% of iron consumed

• Nonheme-iron : Mainly in plants

Main source of iron in the diet (~10%)
Absorption variable
Affected by other factors
 Iron

• 95% is associated with proteins e.g hemoglobin & myoglobin

• Functions: Respiratory transport of O2 & CO2

(Oxygen binding component of hemoglobin and
myoglobin)
Cofactor for enzymes
Involved in the immune function and cognitive
performance

• Absorption: Well regulated

• Transported: Transferrin
• Sources: Meat, seafood, some vegetables
 Iron Absorption
• Healthy Individuals: 5-10% absorbed
• Iron deficiency : Up to 40% absorbed
• Factors that affect absorption:
enhancing factors:
acid in the stomach
heme iron
high body demand
low body stores
meat protein factor
vitamin C
 Iron Absorption
• Inhibiting factors
dietary fiber (phytate)
tannin in tea

Calcium helps to remove phosphate,

oxalate and phytate that would combine
with iron and inhibit its absorption
 Iron routes in body
• Most iron is recycled. Some lost with body tissues and
must be replaced by eating iron-containing food
• Intestinal cells: store excess in ferritin; if body not need
iron-----some losses in shed intestinal cells;package iron
in transferrin(transport protein)
• Blood: transferrin carries Fe in blood; some losses via
urine,sweat,skin;some Fe delivered to myoglobin of
muscle cells; bone marrow puts Fe into haemoglobin of
red blood cells;stores excess in ferritin and
haemosiderin
• Liver/lien; Dismantle red blood cells and package Fe
into transferrin, stores excess as ferritin/haemosiderin
 Iron Deficiency and Toxicity
• Deficiency:
decreased blood hemoglobin (anemia)
Low plasma iron
increased transferrin and reduction in tissue iron
lethargy

Toxicity
Not common
usually due to a genetic disorder
 Zinc
• Present in all tissues (60% in muscle and 30 in bone)
• Functions:
- requires as a cofactor for > enzymes
(metalloenzymes) involved in:
- carbohydrate metabolism
- DNA synthesis
- Protein synthesis and degradation
- bone metabolism
- necessary to produce the active form of
vitamin A
- many other functions
 Zinc
• Level in tissues: controlled by absorption and
excretion (I.e decreased intake will result in
increased absorption)
• Sores: bound to metallothionein
• Deficiency: rare and usually secondary and
impairs all its functions
• Toxicity: due to accidental consumption
• Best Sources: muscle of animals ( highly
bioavailable) in plant foods (cereals &
vegetables) it is readily bound to fibre and
phytate and less available
 Zinc routes in body

• Enteropancreatic circulation: from intestines to

pancreas and back to intestine
• Intestinal cells: store excess in metallothionein; some
lost in shed intestinal cells and faeces; attach zinc to
albumin and transferrin
• Blood: albumin/transferrin carries Zinc in blood
• Liver; Blood travels to liver; which stores excess Zn in
metallothionein; some losses in urine, blood, skin,
semen.
• Pancreas; uses Zn to make digestive enzymes and
secretes them into the digestive tract
 CLINICAL MANIFESTATIONS OF
SEVERE HUMAN ZINC DEFICIENCY
• Growth retardation
• Delayed sexual maturation and impotance
• Hyghonadism and hypospermia
• Alopecia
• Acroorifial skin lesions
• Other epithelial lesions; including glossitis
alopecia, and nail distrophy
• Immune deficiency
CLINICAL MANIFESTATIONS OF
SEVERE HUMAN ZINC DEFICIENCY
Behavioral disturbances, including impaired
hedonic tone
Night blindness
Impaired taste(hypogeusia)
Delayed healing of wounds, burns, and
decubitus ulcer
Impiraed appetite and and food intake
Eye lesions, including photophobia and dark
adaptation
 Iodine
• 70-80% found in thyroid
• An integral part of 2 hormones: tri-iodothyronine
(T3) and thyroxine (T4)
• T3 and T4 are involved in:
- maintaining metabolic rate – they control the rate
at which cells use oxygen and therefore control
the rate of energy release during metabolism
- reproduction and growth
• Sources: iodised salt, seafood, bread, dairy
products, plants grown in rich iodine soil and
animals fed with these plant
 Iodine

• Deficiency:
- ~ 1 million people suffer from deficiency
- due to limited quantity in food supply in many
regions
- iodine in crops and herbivorous animals varies
with soil content
- range of disorders: enlarged thyroid (goitre);
impaired growth and development in children
• Toxicity : thyroid malfunction (thyrotoxicosis)
 Thyroid Hormones
Hypothalamus

Thyroid Stimulating Hormone Releasing Hormone (TSH RH)

pituitary

TSH

Thyroid

T3 & T4
CHROMIUM
Essential trace element for carbohydrate, protein and
fats metabolism. Part of the glucose tolerance factor
which promotes efficient insulin function.

Insufficient dietary chromium appears to be

widespread, and exercise, infection, physical trauma,
and excessive intake of simple sugars seem to enhance
Cr excretion.
The recommended intake for Cr is 50-200ug/day and
studies in the US indicate that many diets provide
<30ug/d. Deficiency more common in the elderly and
may contribute to type 2 diabetes and associated
problems.
 CHROMIUM
Supplemental chromium (around 1000ug/d) has
been reported to lead to improvements in both
hyperglycaemic and hypoglycaemic subjects as well
as subjects with only slightly elevated postprandial
blood glucose values.
Chromium also appears to play a role in lipid
metabolism, in that supplemental chromium may
decrease serum cholesterol and triglyceride levels
and increase HDL cholesterol.

The benefits of chromium supplements at high

doses are controversial and equivocal. There is
no direct evidence that it can prevent diabetes.
Good food sources: blackstrap molasses,
egg yolk, cheese, liver, whole-wheat
products, wheat germ and bran, meat,
apple peel.
(Anderson et al. Chromium supplementation
of human subjects. Metabolism 1983; 32:
894-9).
 SELENIUM (Se)

As a part of Glutathione peroxidase, an

enzyme acts as antioxidant together with
others antioxidants and free radicals
scavengers to reduce cellular peroxides to
water and corresponding alcohols.
COPPER
• COMPONENT OF MANY ENZYMES
• OXIDIZING IRON BEFORE IT IS
TRANSPORTED
• PLAYS ROLE IN MITOCHONDRIAL
ENERGY PRODUCTION, PROTECTION
FROM OXIDANTS, AND SYNTHESIS PF
MELANINE AND CATHECOLAMINE
FLUORIDE
• HAS BENEFICIAL EFFECT ON TOOTH
ENAMEL
• CONFERRING MAXIMAL TO DENTAL
CARIES
• FLUORIDATING OF DRINKING WATER
HAS DECREASED THE PREVALENCE
OF DENTAL CARIES BY 50% IN THE
LAST 15 YEARS
 Cobalt
• A component of vitamin B12 (cobalamin)
• This vitamin is essential for maturation of red blood
cells and normal functioning of all cells
• Requirement expressed in terms of Vit B12 : 1.4-2
ug daily
• Toxicity : intake of 10 to 20 mg/kg Body weight :
polycytemia, bone marrow hyperplasia,
reticulocytosis, and increased blood volume
• Deficiency: related to Vit B12 deficiency ---
macrocytic anemia
 Molybdenum (Mo)
• As the constituent of enzymes catalyze oxidation-
reduction reactions (xanthine oxidase, aldehide
oxidase, and sulfite oxidase).

• Xanthine oxidase : transformation of hypoxanthine

to xanthine as well as xanthine to uric acid

• Sulfite oxidase : conversion of sulfite to sulfate and

responsible for the degradation of sulfur-
containing Amino acid(cysteine and methionine); a
genetic sulfite oxidase deficiency ----- severe
brain damage with mental retardation, dislocation
of ocular lenses.
 Molybdenum (Mo)
• Requirement : Adult : 75 to 250 ug/day
Child : 25 to 150 ug/day
• Toxicity : an excessive intake of 10 to 15
mg/day ----- goutlike syndrome
 Manganese
• Functions: - part of several enzymes
- formation of connective and bony
tissues
- growth and reproduction
- carbohydrate, protein, and lipid
metabolism

• Deficiency : weight loss, dermatitis, occasionally

nausea and vomiting, change color, and slow
growth of hair and beard. In animals shown to
affect reproductive capacity, pancreatic function,
and carbohydrate metabolism.
 Manganese
• Requirement : adult : 2 to 5 mg/day
Child : 1 to 3 mg/day
 Boron
• Highest concentration are in bone, spleen,
and thyroid
• Somewhat useful in the normal utilization of
Mg
• Animal studies ---- deficiency mostly affect the
brain and bone.
• Studies in human focus on its potential role in
development of osteoporosis ---- similar effect
to estrogen
 Vanadium
• In vitro : exhibits many insulin-like effects;
increasing glucose transport, and
metabolism in muscle and adipocytes
• Stimulate glycogen synthesis
• Recently: a popular supplement for weight-
training individuals who hope to increase
their muscle mass
• Requirement : adult 11 ug/day
child 3 ug/day
 Nickel
• Involved in the breakdown of BCAA
(leucine, isoleucine, valine) and odd-chain-
length fatty acid
• Requirements:
adult : 163 ug/day
infants: 70 ug/day
 Silicon
• Involved in the health of connective tissue
• Improve the rate of both bone mineralization and
growth
• Requirements:
adult ; 55 to 70 ug/day
adolescent : 40 to 50 ug/day
children: 20 to 30 ug/day
infants: 10 to 15 ug/day
 Arsenic

• Deficiency results in a reduced growth

rate and increase the likelihood of death
in newborns
• Requirement : 12 to 15 ug/day
• Can be fatal at doses greater than 0.76
to 1.95 mg
BEST FOOD SOURCES OF THE MINERALS

Calcium cheese, milk, yoghurt, canned fish,

nuts, sesame seeds (tahini), dried
fruit
Phosphorus meat, fish, poultry, eggs, milk,
cheese, nuts, cereals, bread

Iron meat, poultry, wholegrain cereals,

wholemeal bread, eggs

Sodium table salt, meat, milk, cheese,

seafood, spinach, celery
BEST FOOD SOURCES OF THE MINERALS

Potassium Potatoes, bananas, oranges, apricots,

other fruit and vegetables, meat, fish,
nuts
Iodine Seafoods,milk and cereals and vegetables
from areas with high iodine content in the
soil, iodised table salt

Zinc oysters,meat,fish,poultry,eggs,whole
grain cereals, peanuts
BEST FOOD SOURCES OF THE MINERALS
Selenium Seafood, kidney, liver,
meat, and poultry
Fluoridated drinking water and processed
Fluoride foods, tea, fish and meat bones, seafood and
beef liver, cooking foods in Teflon pans (a
fluoride-containing polymer)

Copper Oyster, liver kidney, chocolate,

nuts dried legumes, cereals, dried
fruits, poultry and shellfish
Chromium Oyster, liver, potatoes (high)
Seafood, wholegrain, cheeses,
chicken, meats And bran (intermed.)
BEST FOOD SOURCES OF THE MINERALS
Cobalt (as Organ and muscle meats. Ordinary
cobalamin) bacterial contaminated vegetables

Manganese The richest sources :Whole grains,

legumes, nuts, and tea. Moderate
sources : fruits and vegetables

Molybdenum Legumes, whole grain cereals, milk

and milk products, and dark green
leafy vegetables
Vanadium Grains and grain products, and
cereals. Moderate sources: meat, fish
and poultry
BEST FOOD SOURCES OF THE MINERALS
Boron Noncitrus fruits, leafy vegetables,
nuts, and legumes, wine, cider, and
beer.
Unrefined grains, beer, With the exception of
Silicon chicken skin animals are poor sources

Nickel Nuts, some grains and grain

products, and some legumes

Arsenic Fish, shellfish