All minerals: required intake, sources, and benefits.

-

Like vitamins, minerals are substances found in food that your body needs for growth and health. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, potassium, etc. Your body needs just small amounts of trace minerals. These include iron, zinc, etc.

Calcium
Required intake:
Men; 1000 milligrams/ day.
Women; 1200 milligrams/ day.
Sources:
Cheese, milk, yoghurt, orange, soya beans, okro.
Benefits:
Needed for bone growth, and bone strength, blood clothing, muscles contraction.

Fiber
Required intake:
Men; 30 grams/ day.
Women; 21 grams/ day.
Sources:
Oats, vegetables, dry fruits, beans, fruits, wheat grains.
Benefits:
Helps with digestion, lower bad cholesterol, helps you feel full, regulates blood sugar level.

Folic acid
Required intake:
Men; 400 micrograms/ day.
Women; 450 micrograms/ day.
Sources:
Dark leafy vegetables, broccoli, eggs, legumes, nuts, citrus, fruits, carrots, avocados.
Benefits:
Helps prevent birth defects, important for heart health, for cell development.

Iron
Required intake:
Men; 12 mg/ day.
Women: 18 mg/ day.
Sources:
Meat, beans, spinach, poultry, eggs, cereals.
Benefits:
Hemoglobin formation, body metabolism, muscles activity, brain function.

Magnesium
Required intake:
Men; 400 mg/ day.
Women; 300 mg/ day.
Sources:
Avocados, cashews, green beans, peanuts, spinach, dark chocolate, cucumber, pumpkin.
Benefits:
Healthy immune system, muscles relaxation, bone and teeth formation, regulates the metabolism of nutrients.

Phosphorous
Required intake:
Adults; 250-400 mg/ daty.
Sources:
Meat, nuts, eggs, legumes, diary products, potatoes, broccoli.
Benefits:
Healthy bone formation, improve digestion, regulated excretion, protein formation, hormonal balance.

Potassium
Required intake:
Adults: 4700 mg/ day.
Sources:
Potatoes, bananas, avocados, yoghurt, milk, soya beans, chicken.
Benefits:
Low blood sugar, controls blood pressure, improves bone health, helps in good brain functioning.

Zinc
Required intake:
Men; 11 mg/ day.
Women; 8 mg/ day.
Sources:
Spinach, cashews, beans, dark chocolate.
Benefits:
Immunity growth, improves fertility.

Comments

Post a Comment

Disclaimer: Opinions expressed in comments are those of the comment writers alone and does not reflect or represent Toprhythm's view.

Popular posts from this blog

Make Your Resume A Breath of Fresh Air

-
Image
 As a job seeker, it’s easy to see hiring managers as big, bad obstacles that need to be overcome. They’re the gatekeepers, after all. But, this kind of thinking actually leads to weaker job applications. Think about it this way: Hiring managers read a ton of resumes —to the point at which their eyes cross. More importantly, hiring managers are just people. With this in mind, the only thing you really need to do to stand out is to have the one resume that actually lets them breathe a sigh of relief during this painful process. Here are simple things you can do. Make the First Thing on Your Resume Immediately Relevant There’s nothing worse for a hiring manager than having to dig through a resume to find what, exactly, an applicant’s relevant experience entails. Don’t make this harder than it needs to be for the person who will be reading your resume, and make sure the first thing on your resume is something you know he or she wants. Are you applying to a sales position? Titling
Read more

Achieving Mutual Gain in any Negotiation

-
Image
When the parties in a negotiation are committed to a position, they feel that moving from that position is a failure. Instead, the focus should be given to their purposes. To achieve mutual gain, focus should be given on interests, rather than positions. An environment of respect and discipline should be prevalent between both the parties. For example, in a school, one party favours uniforms, the other opposes it. The reasons for the first party to support uniforms is to avoid circumstances where students wear casuals, because it may give rise to an act of bullying where a person or group may act hostile towards each other regarding their individual style.  The second party is against the use of uniforms because wearing a uniform has its own drawbacks. It makes students easily distinguishable to outsiders. It might even cause financial issues for guardians with limited income. In such a case, the solution is to allow students to dress according to a specific dress code. All
Read more

When You Have No Relevant Work Experience

-
Image
Your resume is essentially a formal introduction of who you are to your potential employer. It should therefore comprise your educational background, former occupational positions, and any other relevant information about you that would come in handy with the specified job description. Lack of relevant job experience is a particularly common problem especially for first time job applicants and could easily stop you from pursuing an employment opportunity. However, this shouldn’t always be the case. As a job seeker with no prior job experience, there are a number of ways you can tweak your resume to stand an equal chance with those who may have several years of experience in their resume. Set and clearly define your goals and objectives on your resume Employers are looking for people who will contribute to their company, you should look at the job position on offer critically and then examine yourself on a personal level, and ask yourself this question. Are you up to the task?
Read more