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How to Obtain proper Minerals from Food

In addition to vitamins, minerals are also very important for the body. Minerals act as a vitamin, improve brain power, and helps the immune system, etc..

Here are a few minerals that should be consumed each day and how to get it from food:

  • Calcium
Calcium is useful to maintain bone health and prevent osteoporosis. The recommended amount is 1,000 mg per day for one to 50 years old, and 1,200 mg for over 50 years. The body can not absorb more than 500 mg at once consumption. So calcium is best consumed in small increments. The best source derived from milk, and vegetables that have dark green leaves example: spinach, broccoli, etc.).
Adequate levels every day:
1 cup milk, or 1 cup of yogurt, or 1 cup of spinach.

  • Folic Acid
Folic acid is useful for reducing the risk of heart disease, stroke and cancer, as well as to improve the quality of the pregnancy. The recommended amount is 400 mcg per day. The best source comes from cereals, bread, broccoli, asparagus, whole grains, wheat germ, etc..
Adequate levels every day:
1 bowl of cereal, or 1 cup of cooked spinach, or 5 asparagus spears.

  • Zinc
Zinc, useful to support the immune system. The recommended amount is 8 mg daily. The best source comes from beef, shellfish and nuts.
Adequate levels every day:
A cheeseburger on whole wheat bread.

  • Iron
Iron is useful to prevent anemia and improve immunity. The recommended daily amount is 18 mg. It is advisable to not take iron supplements in excess, because it can damage organs. The best source comes from red meat, shellfish, fish, etc..
Adequate levels every day:
a piece of red meat or fish, or a bowl of mussels.

  • Magnesium
Magnesium is useful to maintain muscle and nerve function, regulate blood sugar levels and maintain bone strength. Magnesium deficiency can be at risk for heart disease and hypertension. The best source comes from wheat bread, cereals, broccoli, bananas, almonds, peanuts, etc..
Adequate levels every day:
2 slices of whole wheat bread or 3 ounces of salmon.

Besides minerals, vitamins are also very important for the body. To find out how to get the right vitamins from food, you can see here
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