Minerals the body needs list,tips for healthy eating on vacation,healthy foods to eat without dieting - Easy Way

admin | Boot Camp Training Routines | 06.06.2015
Facebook Twitter Google+ Pinterest Reddit StumbleUpon Tumblr Buffer PocketEssential minerals for the body are as important as vitamins.
In the infographic below, you can learn the list of minerals your body needs, what are the best sources and the main functions of minerals in the body. Under the chart, you can find more information about them such as the recommended daily intake (RDI) and what deficiency can cause. The best sources are milk products, tinned fish that contains the bones, but vegetables such as broccoli hold a lot of calcium as well. The RDI of copper is about 2 mg that we have mainly from meats, water, nuts, seeds, and grains.
The RDI of iodine is about 150 µg that we can get from dairy products, meats, ionized salt and from seafood. The recommended daily intake is about 18 mg, having more can cause stomach and digestive problems.
The best sources of iron are seafood, organ meats, green vegetables, cereals and red meats. One of the most important minerals for the body that takes place in a lot of body processes.


The RDI of magnesium is about 350 mg that we can get by eating vegetables, fruits, grains, and nuts. This mineral is necessary for enzymes production and cell processes.Having too much may affect the iron absorption. The RDI is about 5 mg, and the best sources of manganese are fruits, vegetables, but it can be found in almost all foods. Another mineral that is needed for bones and teeth, but it also takes place in cell formation. The RDI is about 3500 mg that we can get from veggies, fruits, milk, legumes and whole grains. It is vital for the nervous system, regulates the electrolyte and fluid balance and supports the muscle contraction. Macrominerals that are required in larger amount and trace minerals (microminerals) that we need a smaller amount.
It is required for teeth and bone development, muscle relaxation, blood pressure, and blood clotting regulation, and it even affects the immune system.
It is essential for enzyme generation, metabolism of the iron, immune system and even for bones.


It impacts the nervous system, bone production, immunity and the contraction of the muscles. It is required for the proper electrolyte and fluid balance, nervous system, muscle contraction and regulates the blood pressure.
However, most of the foods we consume does not contain enough, so in some cases having supplements is recommended. Both of them are essential for proper body functioning since they take places in various processes. Having a deficiency any of these can cause many problems, that is the reason proper nutrition is so vital for health. By having more vegetables, fruits, lean meat and whole grains you can have the essential macronutrients and micronutrients.



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