special-operations-nutrition-guide

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• Muscle function and growth.
• Production of energy.
• Reproductive functions.
• Immune function.
Click here for a list of minerals and their functions.
Good Food Sources of Minerals
As with vitamins, a variety of foods should be eaten in order to meet requirements
for these essential nutrients. Table 4–2 provides a list of foods
that are high in selected minerals.
Table 4–2. Primary Food Sources for Some Minerals
Food Products
Green leafy vegetables and
dairy products
Nuts, soy beans, and cocoa
Milk and spinach
Legumes, whole grains, and
bananas
Table salt
Meat, eggs, and legumes
Red meat, poultry and seafood
Red meat and leafy vegetables
Major Mineral
Calcium
Magnesium
Sodium
Potassium
Chloride, iodine
Sulfur
Zinc
Iron
Click here for a list of good food sources of minerals.
Mineral Requirements for Military Garrison Training
The MDRIs reflect the Institute of Medicine (IOM) Dietary Reference
Intakes (DRIs). Modifications to these requirements should only be made
when sufficient scientific evidence exists to support different requirements
and intakes. The recommended values for some minerals should take into
account enhanced mineral losses caused by high-performance activities.
Evidence strongly indicates that sweat mineral losses of copper, iron and
zinc might be significant during garrison training. New recommendations reflect
this evidence (See Table 4–3). However, insufficient data exists for sweat
losses of calcium, magnesium and selenium to recommend an increased in-