Minerals

Women with PCOS need to maintain a healthy diet to reduce their risk for many of the complications associated with the disease. Minerals are an integral part of any healthy diet. Minerals are inorganic materials, meaning they are not alive, or do not originate from living things such as plants or animals. They serve many important functions within the body. Read on below to see detailed information about each of the major minerals.

Source:

Dudek, Susan G. Nutrition Essentials for Nursing Practice 4th Edition. Lippincott, Williams and Wilkins. Philadelphia: 2001.

Mineral	Recommended Daily Intake	Function	Sources
Sodium	minimum requirements 500 mg	acid base balance, nerve cell transmission, fluid/electrolyte balance	processed foods, meats, vegetables, canned soups
Calcium	1000 mg	bone and teeth formation and maintenance, nerve transmission, muscle contractions	milk and milk products, fortified orange juice, green leafy vegetables
Potassium	minimum 2000 mg	fluid/electrolyte balance, acid base balance, cardiac muscle contraction	fruits and vegetables (especially bananas), beans, whole grains, milk
Phosphorus	700 mg	bone and teeth formation, acid base balance, energy metabolism	animal products, bread, cereal, eggs, milk
Magnesium	310-320 mg	bone formation, nerve transmission, carbohydrate metabolism	green leafy vegetables, nuts, chocolate, whole grains
Iron	15 mg	oxygen transport on hemoglobin molecules (iron plays a large role in hemoglobin formation and functioning)	beef, liver, red meats, tofu, fortified cereals and bread
Zinc	12 mg	wound healing, sexual maturation, immune function	meat, fish, egg yolks, whole grains, milk
Iodine	150 mcg	plays a large role in thyroid hormone formation and functioning	salt, seafood, bread