Mind the Minerals

The first thing I want to say is our bodies are a set of complicated precess and it was exhausting doing the research, but interesting. Here is my summary of mineral we use most. I found for myself that there are only a few that I need to really concern myself with. The other things I learned are that several minerals are produced in the body, that for me it is a bad idea to mess with supplement without a qualified dietitian or doctor as getting to much of several of them can be toxic, it is much better to get them fro your foods. As far as mineral go, my take on them is if you eat a varied well balance natural diet most of the are taken care of. If you feel wrong, you should see a professional and get tested for what is in our body as far as the mineral are concerned. I would not trust someone at a health food place or supplement place to tell me what I need to be healthy. Most people working in them are not trained in nutrition. Also I personally do not take multi vitamin with mineral, because I worry about getting too much of the fat soluble mineral and vitamin. Not enough is not good, but too much can be just as back or worst.  I will go into more research after I finish a shorter vitamin blog. I want to find foods that give me the best nutrition for the fewest calories. It is all about balance for me.


Below you will find my findings after hours of research. It is just a highlight and not  by any means all you could research. 

Boron- required by your body in trace amounts for proper metabolism of calcium, magnesium, and phosphorus. Boron helps brain function, healthy bones, and can increase alertness.

< 20 mg

chickpeas, almonds, beans, vegetables, bananas, walnuts, avocado, broccoli, prunes, oranges, red grapes, apples, raisins, pears, and many other beans and legumes.

Calcium-Calcium helps your body with:Building strong bones and teeth, Clotting blood, Sending and receiving nerve signals, Squeezing and relaxing muscles, Releasing hormones and other chemicals,Keeping a normal heartbeat

0 to 6 months: 200 milligrams per day (mg/day)
7 to 12 months: 260 mg/day 
Age 1 to 3: 700 mg/day
Age 4 to 8: 1,000 mg/day
Age 9 to 18: 1,300 mg/day 
Age 19 to 50: 1,000 mg/day
Age 50 to 70: Men - 1,000 mg/day; Women - 1,200 mg/day
Over age 71: 1,200 mg/day 
Pregnancy and Breast-feediung
Age 14 to 18: 1,300 mg/day
Age 19 to 50: 1,000 mg/day

Calcium-rich foods include milk and dairy products, kale and broccoli, as well as the calcium-enriched citrus juices, mineral water, canned fish with bones, and soy products processed with calcium.

Chondroitin- helps keep cartilage healthy by absorbing fluid (particularly water) into the connective tissue. It may also block enzymes that break down cartilage, and it provides the building blocks for the body to produce new cartilage.

From what I researched there is not set RDA, if you have joint problems, I would take to a doctor about how much to take

Chondroitin is a molecule that occurs naturally in the body, I could not find any dietary source, only supplements.

Chromium- is important in the metabolism of fats and carbohydrates. Chromium stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes. Chromium is also important in the breakdown (metabolism) of insulin.

For infants, birth to 6 months: 0.2 mcg (micrograms) daily
For infants, 7 to 12 months: 5.5 mcg daily
For children, 1 to 3 years: 11 mcg daily
For children, 4 to 8 years: 15 mcg daily
For boys, 9 to 13 years: 25 mcg daily
For girls, 9 to 13 years: 21 mcg daily
For boys, 14 to 18 years: 35 mcg daily
For girls, 14 to 18 years: 24 mcg daily
For pregnant women, 14 to 18 years: 29 mcg daily
For breastfeeding women, 14 to 18 years: 44 mcg daily 

Adult
For adult men, 19 to 50 years: 35 mcg daily
For adult men, 51 years and older: 30 mcg daily
For adult women, 19 to 50 years: 25 mcg daily, For adult females, 50 years and older: 20 mcg daily,
For pregnant females, 19 years and older: 30 mcg daily, For breastfeeding females, 19 years and older: 30 mcg daily

Good food sources of chromium include:Whole grain breads and cereals, Lean meats, Cheeses, Some spices, such as black pepper and thyme, Brewer's yeast
Other rich, dietary sources of chromium include:Pork kidneys and other organ meats, Mushroom, Oatmeal, Prunes, Nuts, Asparagus

Copper-works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system, and bones healthy. Copper also aids in iron absorption.

0 to 6 months: 200 micrograms per day (mcg/day)*
7 to 12 months: 220 mcg/day* 

*AI or Adequate Intake 
1 to 3 years: 340 mcg/day
4 to 8 years: 440 mcg/day
9 to 13 years: 700 mcg/day
Males and females age 14 to 18 years: 890 mcg/day
Males and females age 19 and older: 900 mcg/day
Pregnant females: 1,000 mcg/day
Lactating females: 1,300 mcg/day

Oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet

Glucosamine-is produced naturally in the body and plays a key role in building cartilage, the tough connective tissue that cushions the joints.

From what I researched there is not set RDA, if you have joint problems, I would take to a doctor about how much to take

Chondroitin is a molecule that occurs naturally in the body, I could not find any dietary source, only supplements.

It is not recommend unless there is joint problem, usually isn person over 50.

Iodine-is needed for the cells to convert food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones

 150 micrograms (mcg) per day for adult men and women. 220 mcg for pregnant women. 290 mcg for lactating/breastfeeding women

 iodine-rich foods, including certain salts (“iodized salt”), eggs, sea vegetables and fish. Other good iodine-rich foods include seafood, raw/unpasteurized dairy products, certain whole-grain products and cage-free eggs.

Iron-The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles.

Younger than 6 months: 0.27 milligrams per day (mg/day)*

7 months to 1 year: 11 mg/day

1 to 3 years: 7 mg/day

4 to 8 years: 10 mg/day 

Males:9 to 13 years: 8 mg/day, 14 to 18 years: 11 mg/day

Age 19 and older: 8 mg/day 

Females:9 to 13 years: 8 mg/day

14 to 18 years: 15 mg/day

19 to 50 years: 18 mg/day

51 and older: 8 mg/day

Pregnant women of all ages: 27 mg/day

Lactating women 19 to 30 years: 9 mg/day

dark-green leafy vegetables, such as watercress and curly kale, iron-fortified cereals or bread, brown rice, beans, nuts and seeds, white and red meat, fish, tofu.

Magnesium-needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein

The current daily value (DV) for magnesium is 400mg.

High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more.

Manganese- helps the body form connective tissue, bones, blood clotting factors, and sex hormones

Infants 0 - 6 months: 0.003 mg

Infants 7 months - 1 year: 0.6 mg

Children 1 - 3 years: 1.2 mg

Children 4 - 8 years: 1.5 mg

Males 9 - 13 years: 1.9 mg

Males 14 - 18 years: 2.2 mg

Females 9 - 18 years: 1.6 mg

Adults

Males 19 years and older: 2.3 mg

Females 19 years and older: 1.8 mg

Pregnant women: 2 mg

Breastfeeding women: 2.6 mg

whole grains, nuts, leafy vegetables, and teas. Foods high in phytic acid, such as beans, seeds, nuts, whole grains, and soyproducts, or foods high in oxalic acid, such as cabbage, spinach, and sweet potatoes, may slightly inhibit manganese absorption

Molybdenum-required for the activity of enzymes that are involved in eliminating toxic substances, including the catabolism of purines, which produces uric acid, formed primarily in the liver and excreted by the kidney into the urine

mcg

I got lazy here and just copied the chart when I found it.

Children 0–6 mos.	2
Children 7–12 mos.	3
Children 1–3 yrs.	17
Children 4–8 yrs.	22
Children 9–13 yrs.	34
Adolescents 14–18 yrs.	43
Adults 19> yrs.	45
Pregnant women	50
Breastfeeding women	50

 milk, dried beans, peas, nuts and seeds, eggs, liver, tomatoes, carrots and meats

Phosphorus-Calcium and phosphorus bind together to form crystals that make up bones and teeth. Together they strengthen bones and keep them strong for a lifetime. Phosphorus is a critical mineral used to maintain acid-base balance in the body.

adults (19 years and older): 700 mg. children (9 to 18 years): 1,250 mg.

 protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus. Phosporus is found in smaller amounts in vegetables and fruit.

Potassium-an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

1 to 3 years old is 3,000 milligrams each day, those from 4 to 8 years old warrant 3,800 milligrams and those from 9 to 13 years old need 4,500 milligrams. Children older than 13 and adults should get 4,700 milligrams per day, except for lactating women, who require 5,100 milligrams.

Avocado, Spinach, Sweet potato, Coconut Water, Kefir or Yogurt, White Beans, Banana. 1 large, Acorn squash.

Selenium-helps the body with: Making special proteins, called antioxidant enzymes, which play a role in preventing cell damage.

70 micrograms/day to 350 micrograms/day.

 Brazil nuts,Yellowfin tuna,Halibut, cooked, Sardines, canned, Grass-fed beef,Turkey, boneless. Beef liver,  Chicken.

Silicon-important for the development of bone and connective tissue.

5 to 20 mg/da

unrefined grains of high fiber content, cereal products, and root vegetables.

Sodium-an extremely important electrolyte and an essential ion present in the extracellular fluid (ECF). One of the health benefits of sodium is the pivotal role it plays in enzyme operations and muscle contraction. It is very important for osmoregulation and fluid maintenance within the human body

2.3 g, or 2,300 mg, of sodium daily for healthy adults. That is equivalent to about 1 tsp. of salt a day. According to the Institute of Medicine, the maximum daily intake for sodium are the following: ages 1 to 3, 1,500 mg; ages 4 to 8, 1,900 mg; ages 9 to 13, 2,200 mg, and ages 14 to 18, 2,300 mg. People who are sensitive to sodium should only consume 1,500 mg of sodium per day

Sulphur-the third most abundant mineral in the body, about half concentrated in your muscles, skin and bones, and is essential for life. Sulfur makes up vital amino acids used to create protein for cells and tissues and for hormones, enzymes, and antibodies

From what I researched there is not set RDA

Arugula, Coconut milk, juice, oil., Cruciferous veggies, including: bok choy, broccoli, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard leaves, radish, turnips, watercress., Dairy (except butter), Dried fruits, Eggs, Garlic, Legumes and dried beans