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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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).
- 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.
- 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.
- For what? Metabolism, first of all.
- Where from? Beans, and peas, and most nuts.
- Dosage? Daily needs are about 45 mcg.
- 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.
- For what? For a steady heartbeat and normal muscle function, particularly.
- Where from? Bananas, plums, raisins, artichokes, baked potatoes.
- Dosage? 4,700 mg daily.
- 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.
- 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.