What Are Minerals?
Minerals are elements that originate in the soil and cannot be produced by living things like plants and animals. However, plants, animals and humans need minerals to be healthy. Plants absorb the minerals from the soil, and animals get their minerals through the plants or other animals that they eat. The majority mineral intake in the human diet comes from fruit and vegetables or from animal sources. Minerals can also be present in drinking water, depending on what you drink – bottled or tap.
Daily Amount of Recommended Vitamin Intake
|Men – 1000 mg
Men (70+ years) – 1200 mg
Women – 1000 mg
Pregnant/Breastfeeding Women – 1300 mg
Children (0 to 1 year) – 240 mg
Children (1 to 3 years) – 500 mg
Children (4 to 8 years) – 800 mcg
Children (9 to 13 years) – 1300 mcg
|Men – 900 mcg
Men (70+ years) – 1.0mg
Women – 900 mcg
Pregnant/Breastfeeding Women – 1.0 to 1.3 mg
Children (0 to 1 year) – 220 mcg
Children (1 to 3 years) – 340 mcg
Children (4 to 8 years) – 440 mcg
Children ( 9 to 13 years) – 700 mcg
|Men – 35 mcg
Men (50+ years) – 30 mcg
Women – 25 mcg
Pregnant/Breastfeeding Women – 30 mcg
Women (50+ years) – 20 mcg
Children (0 to 1 year) – 0.2 to 5.5 mcg
Children (1 to 3 years) – 11 mcg
Children (4 to 8 years) – 15 mcg
Children (9 to 13 years) 21 to 24 mcg
|Men – 150 mcg
Women – 150 mcg
Pregnant/Breastfeeding Women –290 mcg
Children (0 to 1 year) – 110 to 130 mcg
Children (1 to 8 years) – 90 mcg
Children (9 to 13 years) – 120 mcg
|Men – 8 mg
Women – 18 mg
Pregnant/Breastfeeding Women – 27 mg
Women (50+ years) – 8mg
Children (0 to 6 months) – 0.27mg
Children (7 months to 1 year) – 11 mg
Children (1 to 8 years) – 10 mg
Children (14 to 18 years) – 11 to 15 mg
|Men – 400 to 420 mg
Women – 310 to 320 mg
Pregnant/Breastfeeding Women – 400 mg
Children (0 to 6 months) – 30 mg
Children (7 months to 3 years) – 80 mg
Children (4 to 8 years) – 130 mg
Children ( 9 to 13 years) – 240 mg
|Men – 2.3 mg
Women – 1.8 mg
Pregnant/Breastfeeding Women – 2.0 to 2.6 mg
Children (1 to 3 years) 1.2 mg
Children (4 to 8 years) – 1.5 mg
Children (9 to 13 years) – 1.6 mg
|Men – 45 mcg
Women – 45 mcg
Pregnant/Breastfeeding Women – 50 mcg
Children (1 to 3 years) – 17 mcg
Children (4 to 8 years) – 22 mcg
Children ( 9 to 13 years) – 34 mcg
|Men – 700 mg
Women – 700 mg
Pregnant/Breastfeeding Women – 700 mg
Children (1 to 3 years) – 460 mg
Children (4 to 8 years) – 500 mg
Children (9 to 13 years) – 1250 mg
|Men – 4.7 g
Women – 4.7 g
Pregnant/Breastfeeding Women – 4.7 to 5.1 mg
Children (0 to 1 year) – 0.4g
Children (1 to 3 years) – 3.0g
Children (4 to 8 years) – 3.8g
Children (9 to 13 years) 4.5 g
|Men – 55 mcg
Women – 55 mcg
Pregnant/Breastfeeding Women – 60 to 70 mcg
Children (0 to 1 year) – 15 to 20 mcg
Children (1 to 3 years) – 20 mcg
Children (4-8 years) – 30 mcg
Children (9 to 13 years) 40 mcg
|Men – 1.5 g
Men (50 to 70 years) – 1.3 g
Men (70+ years) – 1.2 g
Women – 1.5g
Pregnant/Breastfeeding Women – 1.5 g
Women (50 to 70 years) – 1.3 g
Women (70+ years) – 1.2 g
Children (1 to 3 years) – 1.0 g
Children (4 to 8 years) – 1.2 g
Children (9 to 13 years) – 1.5 g
|Men – 11 mg
Women – 8 mg
Pregnant/Breastfeeding Women – 11 to 13 mg
Children (1 to 3 years) – 3 mg
Children (4 to 8 years) – 5 mg
Children (9 to 13 years) – 8 mg
How Do Minerals Help?
The primary function of calcium is to support the growth of bones and teeth. It also promotes blood clotting, muscle contraction and nerve impulses. Calcium eases insomnia and helps control the passage of nutrients through cell walls. Because bones must constantly rebuild themselves in order to properly function, calcium must always be present in the body to help with the resiliency of the skeletal system.
Calcium can be found primarily in milk and dairy products as well as dark green vegetables, legumes and shellfish.
Chromium is an essential nutrient for glucose balance. It works as an essential nutrient to breakdown glucose and fat to balance insulin levels. Chromium may also help prevent high cholesterol and atherosclerosis. Chromium has been proven to slow calcium loss, which can help in the prevention of osteoporosis in later years.
Chromium can be found in molasses, shellfish, eggs, liver, and some fruits and vegetables.
Copper promotes the development of connective tissues that allow for efficient bones, cartilage and blood vessels through all bodily systems. It is involved in the absorption, storage and metabolism of iron and formation of red blood cells as well as supplying oxygen to the body. Copper can help fight free radicals (the chemicals that cause cancer), and contribute to the promotion of antioxidant qualities that foster overall health.
Copper can be found in kiwi fruit as well as organ meats and shellfish.
Iodine helps regulate the rate of energy production and plays an essential role in cell reproduction, general nerve functioning, growth and promotes health hair, skin, nails and teeth. It synthesizes a variety of thyroid hormones that the body uses to regulate growth, temperature, cell production and overall metabolism. It also helps prevent goiter formation and thyroid problems.
Iodine is most commonly found in iodized salt.
Iron is a mineral that works as a primary transport to carry oxygen from the lungs to blood cells and carries out the carbon dioxide waste. Iron works predominantly in the hemoglobin of red blood cells and in the myoglobin of muscles; both of which are used by the body to produce muscle tissue and blood cells. Iron aids in the repair and reproduction of cells. To aid in the absorption of iron, the consumption of vitamin C at the same time is recommended.
Iron can be found in grass-fed beef and organ meats as well as shellfish and nuts.
Magnesium is needed to build bones and teeth and is involved in the functioning of muscular and nervous systems as well as the production of energy. It also aids in the secretion and function of insulin. Magnesium also supports the absorption of calcium, vitamin C and potassium. Studies show that magnesium has a positive effect in reducing symptoms for those who suffer from migraines, arrhythmia and asthma.
Magnesium can be found in legumes, nuts, dairy products and dark green vegetables.
Manganese is involved in the reproductive process and sex hormone formation. It functions in enzyme reactions involving blood sugar, metabolism and thyroid function. Manganese also supports the skeletal frame by contributing to cartilage and bone development and has been shown to help the body establish proficient nerve function, eliminate free radicals (the chemicals that cause cancer), and help the body effectively use vitamin C.
Manganese can be found in dark green vegetables, green tea and legumes.
Molybdenum is a mineral that breaks down sulfites that are present in many chemically preserved food. It functions include promoting healthy cell regulation, and fighting cancer-causing nitrosamines and preventing cavities.
Molybdenum can be found in dairy products, legumes and organ meats.
Phosphorus is necessary, in combination with calcium for the formation of bones, teeth and nerve cells. It regulates normal kidney function, heart contractions and affects most metabolic processes. Phosphorus is also beneficial for converting B vitamins into energy and nutrients and carries out efficient muscle contractions throughout the body.
Phosphorus can be found in meat, fish, eggs, legumes and dairy products.
Potassium is essential for the body’s growth and maintenance. It plays an essential role in proper heart function and even blood pressure levels. It carries nerve impulses and ensures that the body does not become too alkaline or acidic (pH levels).
Potassium can be found in bananas, avocados, fish and lean grass-fed beef.
Selenium is an antioxidant that helps protect cells and tissues from damage by free radicals (the chemicals that cause cancer). It helps stimulate antibodies that are necessary to fight infection and increase the body’s energy. Selenium works to increase pancreatic function and promotes tissue elasticity.
Selenium can be found in fish, shellfish and grass-fed meats.
Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the proper function of muscles and nerves. It is also a key player in controlling fluid balance in your body. Many people get far more sodium than they need which tends to cause health problems.
Sodium can be found naturally in almost all fruits, vegetables, grass-fed meats , and is added to many prepared foods.
Zinc is involved in growth, skin health, wound healing, development of reproductive organs and helps with proper immune system functioning. Zinc boosts the immune system, and reduces the symptoms commonly associated with the common cold or flu.
Zinc can be found in shellfish, organ meats and lean grass-fed beef.
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