minerals guide

Minerals guide for healthier life

So, vitamins are really important, but what about minerals? We hope this minerals guide will be helpful for you, too. You know, these two are like brothers!

Minerals guide, pt. 1: overview

  • While vitamins are organic (containing carbon) substances, minerals are inorganic ones.
  • There are two groups of minerals: macrominerals and trace minerals.
  • We need macrominerals in large doses, and trace elements in much smaller amounts.
  • All minerals help us in maintaining health.

Minerals guide, pt. 2: C to Z

Calcium

  • For what? Bones and teeth, most of all. It also helps with muscles, blood and blood pressure, hormones, and nerves.
  • Where from? Milk and yogurt, fish and oysters, cheese and tofu, for example.
  • Dosage? About 1,000 mg, but not more than 2,500 mg.

Chromium

  • For what? Good for metabolism, most of all.
  • Where from? Whole wheat foods, broccoli, and grape juice.
  • Dosage? Men need 35 mcg, while women 25 mcg daily.

Copper

  • For what? For creation of red blood cells (no anemia!), nervous system function, metabolism, and immunity.
  • Where from? Liver, oysters, crabs, and most nuts.
  • Dosage? About 900 mcg, but less than 10,000 mcg.

Fluoride

  • For what? This trace mineral helps our bones and teeth health.
  • Where from? Chicken and grape juice, for example.
  • Dosage? Men need 4 mg, women need 3 mg.

Iodine

  • For what? Mainly for thyroid, but it also helps to regulate body temperature, and nerve and muscle function.
  • Where from? Fish (like cod or tuna), shrimps, seaweed, and milk.
  • Dosage? About 150 mcg per day.

Iron

  • For what? Blood in general and hemoglobin levels in particular.
  • Where from? Beef, oysters, tofu, raisins, cashews, and many other foods.
  • Dosage? It differs from 8 mg for men to 18 mg for women (you guess why).

Magnesium

  • For what? Blood, cells, muscles, bones and teeth.
  • Where from? Dairy, almonds, bananas, and brown rice.
  • Dosage? 400 mg for men and 310 mg for women.

Manganese

  • For what? It’s a powerful antioxidant.
  • Where from? Pineapples, pecans, brown rice, green tea.
  • Dosage? Men need 2.3 mg daily, for ladies 1.8 mg is enough. While 11 mg is too much for both.

Molybdenum

  • For what? Metabolism, first of all.
  • Where from? Beans, and peas, and most nuts.
  • Dosage? Daily needs are about 45 mcg.

Phosphorus

  • For what? For bones and teeth, and metabolism, too (as most minerals).
  • Where from? Dairy, eggs, salmon, chicken, and… beer!
  • Dosage? Take about 700 mg daily.

Potassium

  • For what? For a steady heartbeat and normal muscle function, particularly.
  • Where from? Bananas, plums, raisins, artichokes, baked potatoes.
  • Dosage? 4,700 mg daily.

Selenium

  • For what? It’s an antioxidant and a thyroid hormone regulator.
  • Where from? Shrimps, crabs, salmon, beef, pork, and brazil nuts.
  • Dosage? It’s 55 mcg per day.

Sodium chloride (A.K.A. salt)

  • For what? For fluid balance, muscle contractions, blood pressure, and nerve signal transmission.
  • Where from? It’s everywhere, in fact!
  • Dosage? 500 mg of sodium and 750 mg of chloride.

Zinc

  • For what? For immune system, for cells, and much more.
  • Where from? You can find quite a lot in oysters, beef and turkey, milk and nuts.
  • Dosage? It’s about 11 mg for men and 8 mg for women.

Natural mineral and vitamin sources

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