Minerals you need in your diet,losing weight with pcos success stories,the specific carbohydrate diet - Videos Download

admin | Ripped Workout Plan | 12.09.2013
You should get all of the minerals you need from your diet, but in some cases you may need a dietary supplement. Minerals are inorganic substances that are required for a substantial amount of biochemical processes in your body.
Adult men require 35 micrograms of chromium on a daily basis, while women need 25 micrograms. The recommended dietary allowance of iron is 18 milligrams for women but only 8 milligrams for men. The recommended dietary allowance of potassium is high, requiring adults to get 4,700 milligrams each day, even through their senior years. Magnesium: One of the most underrated minerals, magnesium is involved in over 300 chemical reactions in your body. Meeting your recommended dietary allowance, or RDA, of minerals is essential to keeping your system running.
Women over age 50 need 1,200 milligrams, while men don't need this higher amount until after age 70.
After age 50, your needs decrease and older men need 30 micrograms, while older women require only 20 micrograms.
About 85 percent of the phosphorous in your body keeps your bones strong, while the remaining amount makes new DNA, gives structure to cells and keeps your metabolism going by producing and storing energy from the foods you eat.

Potassium is an electrolyte mineral that maintains fluid balance, allowing electricity to be conducted through cells.
And yet, 94 percent of Americans don’t eat enough fruits and vegetables to meet minimum mineral RDAs.
Magnesium provides energy, helps keep your cells healthy and strong and enables your cells to communicate with one another and enhance optimal functioning. It fights infection, making you less likely to catch a cold or the flu, helps wounds heal, helps women have healthier pregnancies (a growing fetus uses lots of mom’s zinc) and even keeps your senses of taste and smell sharp. Following a balanced diet by eating a variety of fruits, vegetables, lean meats and low-fat dairy foods usually offers all of the minerals you need.
Roughly 99 percent of the calcium in your body supports strong bones and teeth, but the remaining calcium is used in several other processes. Chromium enhances the function of insulin, allowing your body to more efficiently use carbohydrates so your blood sugar remains stable. Dairy, meat and fish are full of phosphorous, but fortified grain foods, lentils and nuts further boost your intake of the mineral. Just last week, a study published in the Archives of Internal Medicine revealed that a diet high in sodium and low in potassium doubles a person’s risk of death from heart disease. On your plate: milk (and other dairy products), spinach, beans and calcium-fortified products.

Magnesium also helps regulate blood pressure, keeps your bones strong and prevents insulin resistance and migraine headaches. However, in some cases, your doctor may suggest taking a daily multivitamin to further enhance your mineral intake. A small amount of calcium regulates your heart rhythm, helps nerves communicate with one another, secretes hormones and allows cells to function.
Dairy foods are some of the best sources of calcium, but you also get a substantial amount from tofu, dark green vegetables and sardines. Animal foods, including meat, eggs, dairy and seafood, provide heme iron, which is a type of iron that is highly absorbed in your system. Oysters have high levels of zinc, providing more than six times your recommendation in one 3-ounce serving. However, iron in plants is nonheme, a type of iron that has poor bioavailability, so these foods should not be your only source of iron.

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