| |
Mineral Glossary
|
I no
Longer Choose the Vibration Leading to Pain
Calcium : Calcium is believed
to help prevent osteoporosis and colon cancer.
Critical for strengthening bones and teeth. Necessary for proper nervous
system and immune function, assists in muscle contraction, blood clotting
and blood pressure.
Most people, especially women, find it difficult to get adequate amounts
of calcium from diet alone. Many doctors recommend a supplement of
1000 milligrams per day.
Found in milk, yogurt, cheese, fish with bones (such as sardines or
salmon), tofu, legumes, broccoli, kale, cabbage, calcium-fortified
orange juice.
Recommendations: Ages 11-24, 1200 milligrams/day. Ages 25-51+, 800
milligrams/day
Recommended Daily doses in: 1 cup of milk (300 mg) PLUS 1 cup chopped
broccoli (72 mg) PLUS 1 cup navy beans (127 mg) PLUS 1 cup plain yogurt
(447 mg) PLUS 4 ounces canned pink salmon (242 mg)
Chloride : Important for fluid
balance in the body and digestion since it is a component of hydrochloric
acid found in the stomach.
No supplement is necessary unless told by a physician. Too much table
salt increases the risk of hypertension in susceptible individuals.
Found in table salt, soy sauce, and processed foods.
Recommendations: Adult minimum: 750 milligrams/day.
Recommended Daily doses in: the recommended minimum amount is satisfied
by a mere quarter-teaspoon of table salt.
Chromium : Chromium picolinate
is thought to burn fat and build muscle, but is not supported by research.
Works with insulin to help cells use glucose.
Due to eating refined foods, many people don't get enough chromium.
Deficiency symptoms resemble those of diabetes because insulin processing
is inhibited. Symptoms include fatigue, increased thirst and urination,
and extreme hunger.
Found in unrefined whole grain products, liver, brewer's yeast, nuts,
cheese, meats.
Recommendations: safe and adequate amounts for everyone over age 7,
50-200 micrograms/day.
Recommended Daily doses in: 1 ounce American cheese (48 mcg) OR 1
cup cooked peas (60 mcg) OR 2 eggs (26 mcg each).
Copper : Helps make red blood
cells, is part of several body enzymes, and is important for the absorption
of iron.
Found in shellfish, nuts, seeds, legumes, whole grain products, liver,
meats. Chocolate contains moderate amounts of copper. People with
copper pipes get significant amounts of copper in their drinking water.
Copper can be depleted if too much zinc (50 milligrams per day for
time) is taken.
Recommendations: Safe and adequate amounts for adults: 1.5-3.0 milligrams/day.
Recommended Daily doses in: 1 Alaska King crab leg (1.57 mg) OR ½
cup lentils (0.25 mg) PLUS 1 cup raisin bran (0.25 mg) PLUS ½
cup roasted almonds (0.96 mg).
Floride : Helps form bones and
teeth, and helps make teeth decay-resistant. About half of all U.S.
residents drink fluoridated water.
Found in fluoridated drinking water, seafood, tea.
Too much fluoride promotes permanently discolored teeth. Don't take
fluoride supplements without consulting a physician or dentist.
Recommendations: Safe and adequate amounts for children ages 7-18:
1.5-2.5 milligrams/day. Safe and adequate amounts for adults: 1.5-4.0
milligrams/day.
Recommended Daily doses in: in drinking water or through supplements.
Iodine : Regulates growth and
metabolic rate as a component of thyroid hormones. Though rare in
the U.S., deficiency can result in goiter, the enlargement of the
thyroid gland.
Iodine is found in the soil near coastal areas, so vegetables grown
near salt water will also contain iodine. Iodized table salt, salt
water fish.
Recommendations: Ages 11-51+, 150 micrograms/day
Recommended Daily doses in: iodized salt or vegetables grown in iodine-rich
soil.
Iron : Important part of red
blood cells. Iron absorbs better if eaten with vitamin C rich foods.
Iron deficiency is common, especially in women since they lose iron
in menstrual blood. Deficiency can lead to anemia, with fatigue symptoms,
weakness and ill health. Too much iron may increase the risk of heart
disease in men.
Found in red meat, fish, poultry, eggs, legumes, fortified cereals.
Recommendations: Men ages 11-18, 12 milligrams/day. Men ages 19-51+,
10 milligrams/ day. Women ages 11-50,
15 milligrams/day. Women ages 51+, 10 milligrams/day.
Recommended
Daily doses in: 1
small extra-lean hamburger (3.14 mg) PLUS 1 cup dry roasted mixed
nuts (5.07 mg) PLUS 1 egg (0.72 mg) PLUS ½ cup tofu (6.65 mg)
OR 1 cup Kellogg's raisin bran (22.2 mg).
Magnesium : Part of enzymes
in the body, helps build bones, teeth and proteins for proper function
of nerves, muscles and immune system. Magnesium deficiency is rare,
but people with diabetes, chronically on diuretics, and chronic alcoholics
are at greater risk. Symptoms may include weakness, confusion and
muscular spasms.
Chocolate and cocoa are good source of magnesium. Legumes, nuts, whole
grain foods, green vegetables and seafood also contain magnesium.
Recommendations: Men ages 14-18, 410 milligrams/day. Men ages 19-30,
400 milligrams/day. Men
ages 31-70+, 420 milligrams/day. Women
ages 14-18, 360 milligrams/day. Women
ages 19-30, 310 milligrams/day. Women
ages 31-70+, 320 milligrams/day.
Recommended
Daily doses in: 1
cup navy beans (107 mg) PLUS 4 ounces halibut (121 mg) PLUS 1 cup
brown rice (84 mg) PLUS 1 cup raisins (48 mg) PLUS ½ cup cooked
spinach (65 mg)
Manganese : Part of many body
enzymes. Deficiency or toxicity are rare.
Found in many foods, especially nuts, leafy green vegetables, tea
and unrefined cereals and grain products.
Recommendations: Safe and adequate amounts, ages 11-51+: 2-5 milligrams/day.
Recommended
Daily doses in: Any
combination of healthy foods.
Molybdenum : Part of many body
enzymes. Deficiency or toxicity are rare.
Found in milk, legumes, liver, unrefined cereals and grain products.
Recommendations: Safe and adequate amounts for ages 11-51+: 75-250
micrograms/day.
Recommended
Daily doses in: the
course of a healthy diet.
Phosphorus : Works with calcium
to form bones and teeth, energy in the body, is part of cell membranes.
Phosphorus is present in DNA and RNA, the body's genetic material.
The second most abundant mineral in the body, after calcium. Too much
phosphorus can deplete calcium in the blood. Avoid excess consumption
of soft drinks, which contain phosphorus.
Found in protein-rich foods, such as meat, poultry, fish, eggs and
milk.
Recommendations: Ages 9-18, 1250 milligrams/day. Ages 19-70, 700 milligrams/day.
Recommended
Daily doses in: 1
chicken breast (392 mg) PLUS 1 cup skim milk (247 mg) PLUS 1 egg (89
mg).
Potassium : Important for nerve
transmission, muscle contraction, and balance of fluids. People eating
recommended five fruit and vegetables servings a day get enough potassium.
Vomiting or diarrhea, and steroids or diuretics may deplete the body.
Symptoms of deficiency are muscle weakness, confusion and fatigue.
Found in fresh foods, including meat, milk, whole grain, fruits, and
legumes.
Recommendations: Adult minimum: 2000 milligrams/day.
Recommended
Daily doses in: 4
ounce sirloin steak (400 mg) PLUS 1 cup milk (400 mg) PLUS ½
cup kidney beans (329 mg) PLUS 1 baked potato with skin (844 mg) PLUS
1 slice whole wheat bread (70 mg)
Selenium :Powerful
antioxidant that works to protect cells from damage, important for
cell growth. Selenium
is currently being investigated for its potential to prevent cancer. Taking high doses, 1 milligram or higher, can cause toxicity symptoms,
including nausea, diarrhea, fatigue, nerve damage, hair loss and nail
changes.
Found in seafood, meats, grain products, seeds.
Recommendations: Ages 15-18, 50 micrograms/day. Men ages 19-51+, 70
micrograms/day.
Women
ages 19-51+, 55 micrograms/day.
Recommended
Daily doses in: 1 chicken breast (47 mcg) PLUS 1 egg (15 mcg) PLUS 1 slice whole wheat
bread (10 mcg)
Sodium :for nerve transmission,
muscle contraction, and balance of fluids. Sodium supplementation
is rarely necessary, even under normal conditions of exercise and
sweating. Too much sodium has been linked to hypertension in some
people who have a genetic sensitivity. Most people get far too much
sodium in their diets, due mainly to over-use of table salt. It is
recommended that adults aim to keep their total sodium intake below
2400 milligrams per day, or about 1 teaspoon of salt.
Found in table salt, soy sauce, processed foods.
Recommendations: Adult minimum: 500 milligrams/day
Recommended
Daily doses in: in regular daily diet.
Zinc : Part of many enzymes
in the body, helps with tissue growth and wound healing, important
for taste perception. Although some people suggest using zinc supplements
to fight the common cold, results of scientific studies have been
contradictory. People over age 65 have a greater risk of deficiency
due to a reduced ability to absorb zinc, disease states, or use of
diuretics or iron supplements. Zinc supplements may be required if
symptoms appear, including anorexia, slow wound healing, impaired
taste sensation or reduced immune function.
Found in protein-rich foods, including meat, poultry, and fish.
Recommendations: Men ages 11-51+, 15 milligrams/day. Women ages 11-51+,
12 milligrams/day.
Recommended
Daily doses in: 1 small extra-lean hamburger (7.29 mg) PLUS 1 cup chickpeas (2.51
mg) PLUS 1 cup milk (0.98 mg) PLUS 2 slices whole wheat bread (1.1
mg) PLUS 1 cup plain yogurt (2.18 mg) PLUS 2 eggs (1.0 mg)
|
| |
| |
|
 |
|
 |
|
 |
|
 |
2819 Columbine Place
Nashville TN 37204
Business Hours - 8-7pm |
| |
 |
|
|
| |
|
