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Nutrition Library: Vitamins and Minerals

Why are minerals so important?



If you eat a balanced diet with a variety of foods, you are likely getting a sufficient amount of vitamins and minerals. Most experts agree that taking a multivitamin/mineral supplement ensures that you are getting enough vitamins and minerals to maximize your health.

It is not usually recommended to take mineral supplements. Excessive amounts of individual minerals can cause kidney disease, hypertension, depression and weight gain.

The RDA recommends the following daily mineral allowance for adults:

MINERALS

FUNCTION

FOOD SOURCES

CALCIUM (mg)

Bones, teeth, blood clotting

Dairy products, broccoli, fortified foods

PHOSPHOROUS (mg)

Bones, teeth, acid balance, metabolism

Dairy products, meat, poultry, whole grain cereals

MAGNESIUM (mg)

Bones, teeth, muscle contraction, metabolism

Milk, meat, green leafy vegetables, whole grain cereals

IRON (mg)

Hemoglobin, oxygen transport, muscle myoglobin

Meat, fish, poultry,

organ meats

ZINC (mg)

Taste, protein and nucleic acid synthesis, alcohol metabolism, sperm development, embryonic development, brain signaling, immune system, wound healing

Meat, oysters

IODINE (mg)

Energy metabolism

Iodized salt, shellfish,

saltwater fish

SELENIUM (mg)

Antioxidant, oxygen metabolism

Meat, fish, shellfish,

wheat germ

 

(Sources: The John Hopkins Family Health Book, Mayo Clinic Family Health Book)





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