(GIST OF SCIENCE REPORTER) DRI of dietary elements

[October-2021]

DRI of dietary elements

Dietary Element	DRI Adult Male (mg/ day)	Function	Source	Deficiency	Excess
Copper	0.9	Co-factor for cytochrome c oxidase	Liver, seafood, oysters, nuts, seeds; whole grains, legumes	Copper deficiency Anemia, low level of neutrophils, Osteoporosis, Grey Hair	Copper toxicity Fever, vomiting with blood, Diarrhea, black poop, brown markings in eyes, jaundice, wilson’s disease, mood swings, organ failures
Iodine	0.15	Synthesis of thyroid hormones	Seaweed, grains, eggs, iodized salt	Hypothyroidism/ Goiter-difficulty swallowing or breathing, coughing, dizziness	Hyperthyroidism-increased appetite, nervousness, weakness, irregular heartbeat, hair loss, nausea and vomiting, dizziness, shortness of breath, loss of consciousness, stroke
Chromium	0.035	Glucose and lipid metabolism	Broccoli, red grape juice, meat, whole grain products	Chromium deficiency-impaired glucose tolerance, weight loss, neuropathy	Chromium toxicity-contact dermatitis, lung cancer, organ failures
Molybdenum	0.045	Functioning of xanthine oxidase, aldehyde oxidase, and sulfite oxidase	Legumes, whole grains, nuts	Molybdenum deficiency-high blood methionine, low blood uric acid, and low urinary uric acid and sulfate concentrations	Molybdenum toxicity not properly knows in humans, reduced growth, kidney failure, infertility and diarrhea, poor bone health
Selenium	0.055	Functioning of antioxidant enzymes like glutathione peroxidase	Brazil nuts, seafoods, organ meats, meats, grains, dairy products, eggs	Selenium deficiency infertility, muscle weakness, fatigue, mental confusions, hair loss, weak immune system	Selenosis-garlicky odor in the breath, metallic taste in the mouth, gastrointestinal symptoms, tiredness, joint pain, nail changes, discoloration and loss of teeth, skin rashes
Cobalt	0.02	It is essential for making red blood cells and can also replace magnesium in enzymes	Buckwheat, dairy, nuts, figs, green leafy vegetables, cabbage, meats, shellfish, sea vegetables.	Cobalt deficiency or Vitamin B12 Deficiency-Anemia	Cobalt poisoning cardiomyopathy, nausea, heart problems, goiter, kidney and nerve damage, overproduction of erythrocytes
Nickel	0.5	Essential for proper functioning of the human body as it increases hormonal activity and is involved in lipid metabolism	Unrefined whole grains, oats, nuts, oysters, soybeans, buckwheat seed, peas, beans, lentils, herring, tea	Nickel deficiency not properly known in humans yet; accumulation of urea, suppression in growth with development of necrosis observed in plants	Nickel toxicity-lung cancer, contact dermatitis, weakening of immune system
Potassium	3400	Systemic electrolyte; Essential in coregulating ATP with sodium	Co-factor for superoxide dismutase	Hypokalemia Cardiac problems, muscle weakness, constipation	Hyperkalemia-Cardiac problems, paralysis
Chloride	2300	Production of HCl in the stomach; In cellular pump functions	Table salt (NaCl) is the main dietary source.	Hypochloremia chronic respiratory problems	Hyperchloremia diarrhea, vomiting, kidney failure
Sodium	1500	Systemic electrolyte; Essential in coregulating ATP with potassium	Table salt (NaCl, the main source), sea vegetables, milk, and spinach.	Hyponatremia Nausea, Headache, Loss of energy, Restlessness, Muscle weakness, Seizures, Coma	Hypernatremia excessive thirst, extreme fatigue and lack of energy
Calcium	1000	For the healthy functioning of muscle, heart and digestive system; Builds bone; Support, synthesis and functioning of blood cells	Dairy products, eggs, canned fish with bones (salmon, sardines), green leafy vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon	Hypocalcemia-affects the nervous system, seizures, congestive heart failure	Hypercalcemia-fatigue, excessive thirst and urination, kidney stones, constipation, muscle weakness, osteoporosis
Phosphorus	700	Component of bones; In energy processing, Constituent of DNA and ATP as phosphate	Red meat, dairy foods, fish, poultry, bread, rice, oats.	Hypophosphatemia fatigue, organ failure, neurological problems such as seizures, Guillain Barre like syndrome	Hyperphosphatemia Cardiovascular dysfunction, seizures, and coma
Magnesium	400	ATP Processing	Spinach, legumes, nuts, seeds, whole grains, peanut butter, avocado	Hypomagnesemia neuromuscular, cardiovascular and metabolic disorders	Hypermagnesemia mostly neuromuscular disorders such as hypotension, paralysis, depression
Iron	8	Component of many proteins and enzymes, notably hemoglobin to prevent anemia	Meat, seafood, nuts, beans, dark chocolate, potato, tomato, cabbage, green beans, sweet pea	Iron deficiency anemia (low Hb level), reduced immune power, fatigue, skin problems	Hemochromatosis (Iron overload)-fatigue, joint pain, liver disease, diabetes, cardiovascular problems, skin color changes, behavioral changes, osteoporosis
Zinc	11	Component of many proteins and enzymes such as matrix metalloproteinases, liver alcohol dehydrogenase, carbonic anhydrase, zinc finger proteins	Oysters, red meat, poultry, nuts, whole grains, dairy products	Zinc deficiency growth retardation, loss of appetite, and impaired immune function, hair loss	Zinc toxicity-Nausea and vomiting, diarrhea, flu-like symptoms, low “good” HDL cholesterol, copper deficiency
Fluoride	4	Maintenance and solidification of bones; Prevents tooth decay.	Ground water, Grape juice, soda, shrimp, coffee, raisins	Fluoride deficiency dental caries and osteoporosis	Fluoride Toxicity White, irregularly distributed patches on the surface of the teeth enamel which later become yellow or brown, osteosclerosis,
Manganese	2	Co-factor for superoxide dismutase	Grains, legumes, seeds, nuts, leafy vegetables, tea, coffee	Manganese deficiency-skeletal defects, slow or impaired growth, abnormal metabolism of carbohydrate and fat	Manganism (Manganese poisoning)- affects liver functioning