The Six Most Important Minerals
and Vitamins
Magnesium
- Minimum recommended daily intake: 420 mg for men, 320 mg for women.
- Why we need it: Magnesium
is essential for muscle performance and the operation of our nervous system.
It keeps the heart healthy, regulates blood sugar levels, supports the
immune system and keeps our bones strong.
- Signs of shortage: Lack
of appetite, nausea, headaches, forgetfulness, aching or twitching muscles,
tension and chronic fatigue.
- Sources: Almonds,
leafy vegetables such as basil, parsley and spinach. salmon, cashew nuts, soy
beans, pinto beans, whole grains, lentils, bananas and yogurt
Vitamin D
- Minimum recommended daily intake: 5-15 micrograms (mcg)
- Why we need it: Vitamin
D promotes the absorption of calcium, is crucial for bone growth, muscle
performance and maintaining the immune system. The vitamin also reduces
the risk of bone degeneration and, along with calcium, may prevent
osteoporosis.
- Signs of shortage: Rickets
in muscles and bones. Symptoms for this disease include repetitive bone pain
and muscle weakness.
- Sources: Salmon,
tuna, cod liver oil, cheese, egg yolks, fortified milk, soy milk,
orange juice and yogurt (small amount); getting some sunshine
Calcium
- Minimum recommended daily intake: 1000-1200 mg.
- Why we need it: Calcium
is essential for maintaining strong bones and healthy teeth, as well as daily
bodily functions such as muscle contraction, blood clotting and
transmitting neural signals.
- Signs of shortage: No
immediate symptoms, but long-term effects include osteoporosis.
- Sources: Dairy
products, yogurt and cheese, fortified orange juice, almonds, leafy
vegetables like spinach, sardines, , salmon, soy milk, broccoli and black
bean
Folic Acid
- Minimum recommended daily intake: 400
mcg.
-
Why we need it: Folic acid isn't just
crucial for pregnant women or women who are trying to get pregnant
- it's essential for all human beings to create DNA and RNA strands
(the building blocks of our bodies). Folic acid also helps in
the creation of red blood cells and prevents the occurrence of anemia.
It may also prevent cancer cells from forming.
-
Signs of shortage: Diarrhea, loss of
appetite, losing weight, weakness, tongue sores, headaches, heart
palpitations, irritability and forgetfulness. Pregnant women who aren't
getting enough folic acid are at risk of giving birth prematurely, or to
a child with birth defects..
-
Sources: Greens like broccoli, spinach and
Brussels sprouts, legumes such as chickpeas, nuts, corn, avocados, brown
rice and fruits like bananas, oranges and papay
Iron
- Minimum recommended
daily intake: 8-18
mg.
- Why we need it: The
body needs iron to create hemoglobin, a mineral in red blood cells that
allows oxygen to move throughout the body. Iron helps create red blood
cells and fights anemia and fatigue, improves our memories and is essential
to the growth process. Without it, we may suffer spinal degeneration,
problems with our reproductive system or a blood shortage.
- Signs of shortage: Dizziness, fatigue, anemia, pallor, low energy levels and
headaches.
- Sources: Spinach,
oatmeal, lentils, chicken, tofu, clams, barley, baked potatoes with skins,
peanuts and flaxseed.
Zinc
- Minimum recommended
daily intake: 8-12
mg.
- Why we need it: Zinc
keeps our immune system healthy, heals and protects our skin, increases
brain activity, is essential for emphasizing our senses of taste and
smell, and can even give some relief to PMS symptoms.
- Signs of shortage: Loss of appetite, weight loss, slow healing of wounds, dry
skin, hair loss, diarrhea, disruptions in senses of smell and taste and
foggy memory.
- Sources: Lean
beef, oysters, chicken, beans, yogurt, cashews and sunflower seeds.
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