Minerals
Calcium- you can get this from milk, whole grains, fish bones, green vegetables and unrefined cereals. You need it to build strong bones and teeth, calm your nerves, aid muscle contraction and reduce the risk of osteoporosis. The recommended daily amount of calcium for adults is 1200mg.
Magnesium- you can get this from whole grain foods, fish, oysters, shrimps, dark green leafy vegetables, peanuts, almonds and soya beans. This helps the production of proteins, regulates body temperature, lowers blood pressure and helps with the correct functioning of the nerves and muscles. The recommended daily amount of magnesium is 350mg.
Phosphorus- you can get this from meat, poultry, fish, yoghurt, broccoli, milk, eggs and nuts. This is needed for the metabolism of carbohydrates, fats and proteins. Phosphorus also helps with growth and cell repair, correct kidney function and the nervous system. The recommended daily amount for phosphorus is 800mg.
Potassium- you can get this mineral from bananas, dried apricots, sunflower seeds, yoghurts, potatoes, kidney beans, sweet potatoes and whole grains. Working with sodium it helps to maintain fluid and electrolyte balance inside of cells. It also helps lower blood pressure and is important for normal nerve and muscle function. The recommended daily intake for potassium is 2500mg.
Sodium- you can get sodium from most foods e.g. cheese, mil, meat, eggs, seafood, salt and processed foods. Sodium works together with potassium to maintain fluid and electrolyte balance within cells. Your recommended daily amount of sodium is 2500mg.
Trace minerals
Copper- you can get this from potatoes, barley, mushrooms, cocoa, whole grains, beans, almonds and nearly all sea foods. Aids in the formations of haemoglobin and helps to maintain healthy blood vessels, bones and nerves. The recommended daily amount for copper is 2mg.
Iron- you can get this from liver, eggs, baked potatoes, soya beans, kidney beans, dried fruits, whole grains and cereals. Iron is required for the manufacture of haemoglobin. The recommended daily amount of iron for males is 10mg and for females is 18mg.
Selenium- you can get this from seafood, broccoli, celery, cucumber, mushrooms and offal. This is a powerful antioxidant and helps normal body growth and fertility. The recommended daily amount is 1mg.
Zinc- you can get this from lamb, beef, eggs, yoghurt, seafood, beans, seeds and nuts. It is needed for the healing and development of new cells. Also it helps to build a strong immune system. The recommended daily amount of zinc is 15mg.
