Our body needs plenty of various nutrients to properly function, and our diet is ideally supposed to contain foods that are able to fulfill as much of these needs as possible.
Our body needs plenty of various nutrients to properly function, and our diet is ideally supposed to contain foods that are able to fulfill as much of these needs as possible.The curious thing is that, apart from mainstream vitamins A, B, C etc. we also happen to need a lot of quite weird minerals. Though significantly less noted, they are still as important to our health as others.
SulfurFound in protein molecules, sulfur is said to be responsible for supporting certain amino acids that, in turn, are in charge of muscle building and provide common physiological support. Those short on sulfur should pay more attention to such foods as meats, poultry, fish, eggs, milk, legumes, nuts.
CopperBeing a part for certain enzymes in our body, copper is required for assisting in iron metabolism. Those in need of it should turn to legumes, nuts and seeds, whole grains, organ meats, drinking water. With maximum daily dosage up to 10,000 micrograms a day, WebMD recommends these optimal amounts of copper:
- Adults: 900 micrograms per day, unless pregnant or breastfeeding
- Pregnant women: 1,000 micrograms per day
- Breastfeeding women: 1,300 micrograms per day
ZincThis mineral has a vast amount of functions it supports in our bodies. As well as copper, it is a part of many enzymes and is helpful in creating genetic material. Also, it actively participates in healing wounds, protects immune system efficiency and plays part in success of such reproductive aspects as sexual maturation, sperm production and normal fetal development. To add zinc to one’s diet is possible with help of meats, fish, poultry, leavened whole grains, vegetables. Web MD states that no more than 40 mg of zinc per day for adults should be consumed, with normal amounts for
- Men: 11 milligrams per day
- Women: 8 milligrams per day, unless pregnant or breastfeeding
- Pregnant women: 11 milligrams per day
- Breastfeeding women: 12 milligrams per day
MagnesiumMagnesuim is involved into numerous functions of our organism, such as immune system support, helping in nerve and muscle functioning, keeping healthy heart rhythm and blood pressure and blood sugar levels, as well as making proteins ensuring bone strength. It can be found in Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water, and consumed in the following dosages
- Men ages 19-30: 400 milligrams per day
- Men age 31 and up: 420 milligrams per day
- Women ages 19-30: 310 milligrams per day, unless pregnant or breastfeeding
- Women age 31 and up: 320 milligrams per day, unless pregnant or breastfeeding
- Pregnant women: 350-360 milligrams per day
- Breastfeeding women: 310-320 milligrams per day
PhosphorusThis element assists in maintaining acid-base balance, health of muscles, blood vessels and bones. Found in dairy products, peas, meat, eggs, some cereals and breads, it should be consumed at dosage of 700 mg per day for adults. However, phosphorus is exactly the kind of element that may cause serious harm in case of overdose, so WebMD recommends not to exceed
- Adults up to age 70: 4,000 milligrams per day. The limit is lower if you’re pregnant.
- Pregnant women: 3,500 milligrams per day
- Adults age 70 and older: 3,000 milligrams per day