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Minerals
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Importance of Minerals
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Daily Requirement
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Good Source of Minerals
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Phosphorous
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Essential for bones formation, teeth and for the nerve cells; it makes parts of DNA and RNA
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From age group of 19-70 year: 700 mg, 9-19 year:1250 mg
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Blackcurrants, Breadfruit, Dates, Guava, Lychee, Mulberries, Pomegranate, Brussels, Sprouts, Corn, Peas, Potatoes, Pumpkin, Cashews, Oats, Pine Nuts, Pumpkin Seeds, Sunflower Seeds, Wheat, Cheddar Cheese, Milk, Meat, Fish, Eggs, Legumes, Nuts, Baked Goods, Bread, Processed Meats, Cheeses, Beef, Salmon, Tuna, And Soy Beans
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Men: 1500 mg Women: 1000 mg
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Sodium
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Useful for regulate blood pressure, blood volume and also regulate the fluid balance in body. It is helpful for proper functioning of muscles and nerves.
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Adult : 500 mg
Infants : 120 mg
Not more than 2,400 to 3,000 mg/day
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Fresh Fruits & Vegetables, Nuts, Broccoli, Beetroot, Celery, Kale, Sweet Potatoes, Amaranth, Coconut, Pumpkin Seeds, Cheddar Cheese, Cottage Cheese
Cows Milk, Eggs, Soy Milk, Yogurt, Bacon, Beef
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Potassium (K)
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It is a very essential mineral for healthy growth, good health and maintenance. It is essential to keep a normal water balance between the cells and body fluids, proper functioning of cellular enzymes, transmit nerve impulses and proper heart function. Potassium Deficiencies cause diarrhoea, vomiting, severe burns and kidney problems.
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Adults : 2000 mg / day
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Fruits, Vegetables, Milk And Dairy Products; Bananas, Blackcurrants, Cantaloupe, Dates, Cherries, Grapefruit, Guava, Lychee, Papaya, Pomegranate, Watermelon, Orange, Tomato, Dried Beans, Spinach, Broccoli, French Beans, Potatoes, Pumpkin, Sweet Potatoes, Almonds, Coconut, Oats, Pistachios, Rye, Sunflower Seeds, Wheat, Beef , Cows Milk, Catfish, Perch, Pork, Soy Beans, Yogurt
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Zinc
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Zinc is essential mineral for various key activities from healing wound, healthy growth, good vision, skeletal development, hormonal activity, stimulate hair growth, protein and carbohydrate metabolism to the immune system. It is essential for manufacturing genetic material and proteins.
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Men: 15 mgs/day.
Women: 12 mg/day.
Children:10-15 mg/day.
Vegetarians need 50% more zinc in their diet than non vegetarian.
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Meat, Liver, Eggs, Seafood Legumes, Whole-Grain Cereals, Wheat Germ, Nuts, Avocado, Blackberries, Dates, Pomegranate , Raspberries, Amaranth Leaves, Corn, French Beans, Peas, Potatoes, Pumpkin, Cashews, Oats, Pumpkin Seeds, Beef, Cheddar Cheese, Soy Beans, Yogurt
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Iodine
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Iodine is essential to make thyroid hormones which are vital for maintaining normal metabolism in all cells of your body. Iodine is useful for various function of body, regulate the energy production rate, body weight and endorse precise growth. It is also helpful for healthy skin, teeth, hair and nails.
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Adults: 150 micrograms / day
Children : 70 - 150 micrograms / day
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Seafood, Iodized Salt, Sea Vegetables, Processed Food, Dairy Products And Fruits, Vegetables, Nuts Grown In Iodine-Rich Areas.
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Copper
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Copper is essential for absorption, storage and metabolism of iron. It is also important for red blood cell formation and supply oxygen in the body. It also makes ATP, the energy to run the body. Copper deficiency cause anaemia.
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1.5 - 3.0 mg/day
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Kiwi Fruit, Avocado, Pomegranate, Mango, Blackberries, Dates, Guava, Lychee, Oysters, Dried Legumes, Cereals, Vegetables, Meat, Lima Beans, Artichoke, French Beans, Kale, Peas, Potatoes, Pumpkin, Sweet Potato, Nuts, Brazil Nuts, Cashews, Oats, Sunflower Seeds, Walnuts, Beef, Salmon, Soy Beans, Soy Milk
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Manganese
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This mineral is useful for thyroid hormone function and enzyme reactions concerning blood sugar & metabolism. It is essential for healthy skin and bone. It helps for cartilage formation, glucose tolerance and activates super-oxide dismutase which is very important antioxidant enzyme.
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Adults: 2.0-5.0 mg
Children 7 – 10 year: 2.0-3.0 mg
Children 4 – 6 year: 1.5-2.0 mg
Children 1 – 3 year: 1.0-1.5 mg
Children 6 months - 1 year: 0.6-1.0 mg
Infants 0-6 months: 0.3-0.6 mg
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Leafy Green Vegetables, Nuts, Banana, Blackberries, Blueberries, Dates, Grapefruit, Guava, Pineapple, Pomegranate, Raspberries, Strawberry, French Beans, Kale, Lima Beans, Peas, Beet, Potatoes, Sweet Potato, Coconut, Oats, Pumpkin Seeds, Brown Rice, Wheat Germ, Eggs, Meat, Goat Milk, Soy Beans, Soy Milk
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