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Six Most Important Minerals and Vitamins!

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Dr. N. Subramanian
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PostPosted: Mon Dec 23, 2013 7:31 pm    Post subject: Six Most Important Minerals and Vitamins! Reply with quote



             *The Six Most Important Minerals and Vitamins!*

When we diet and cut down our calories, we usually limit the intake of
certain foods, which means we may not get all the vitamins and minerals
that are vital to our health.

*While keeping our weight down is important, we have to be careful not to
harm our health in the process, and to do so, make sure your intake always
includes the following vital materials:*


*- Minimal Daily recommended amount: *Men: 420 mg. | Women: 320 mg.

*- Why we need it:* Magnesium is essential for muscle performance and the
operation of our nervous system. It keeps the heart healthy, regulates the
levels of sugar in the blood, supports the immune system and keeps our
bones strong.

*- Signs of shortage:* Lack of appetite, nausea, headaches, forgetfulness,
aching or twitching muscles, tension and chronic fatigue.

*- Sources: *Almonds, leafy vegetables such as basil, Parsley and Spinach.
Salmon, Cashew Nuts, Soy Beans, Pinto Beans, Whole grains, Lentils, Bananas
and Yogurt.

*Vitamin D*

*- Minimal Daily recommended amount: *5-15 micrograms (mcg)

*- Why we need it: *Vitamin D promotes the absorption of calcium, is
crucial for bone growth, muscle performance and maintaining the immune
system. The vitamin also reduces the risk of bone degeneration and along
with calcium may prevent osteoporosis.

*- Signs of shortage:* Rickets in muscles and bones. Symptoms for this
disease include repetitive bone pain and muscle weakness.

*- Sources: *consumption: salmon, tuna, mackerel, cod liver oil, beef,
cheese, egg yolks, fortified milk, soy milk, orange juice and yogurt (small
amount), 10-15 minutes in the sun.


*- Minimal Daily recommended amount: *1000-1200 mg.

*- Why we need it:* Calcium is essential for maintaining strong bones and
healthy teeth, as well as daily bodily functions such as muscle
contraction, blood clotting and transmitting neural signals.

*- Signs of shortage:* No immediate symptoms, but long term effects include

*- Sources: *Dairy products, yogurt and cheese, fortified orange juice,
almonds, leafy vegetables like kale and spinach, sardines, tofu, tahini,
salmon, soy milk, broccoli and black beans.

*Folic Acid*

*- Minimal Daily recommended amount: *400 mcg.

*- Why we need it:* It isn't that folic acid is only crucial for pregnant
women or women who are trying to get pregnant, but it is also essential for
all human beings to create DNA and RNA strands (the building blocks of our
bodies). Folic acid also helps in the creation of red blood cells and
prevent the occurrence of anemia. It may also prevent cancer cells from

*- Signs of shortage: *Diarrhea, loss of appetite, losing weight, weakness,
tongue sores, headaches, heart palpitations, irritability
and forgetfulness. Pregnant women who aren't getting enough folic acid risk
premature birth or birth defects.

*- Sources: *Temples greens like broccoli, spinach and Brussels sprouts,
legumes such as chickpeas and beans, peanuts and nuts, corn, avocado, brown
rice, fruits like bananas, oranges and papaya.


*- Minimal Daily recommended amount:* 8-18 mg.

*- Why we need it:* The body needs iron to create hemoglobin, a material in
red blood cells that allows oxygen to move throughout the body. Iron helps
create red blood cells and fights anemia and fatigue, improves our memories
and is essential to the growth process. Without it, we may suffer a
degeneration of the spine, problems with our reproductive system and blood

*- Signs of shortage: *Dizziness, fatigue, anemia, pallor, low energy
levels and headaches.

*- Sources: *Spinach, oatmeal, lentils, chicken, tofu, clams, barley, baked
potatoes with skins, peanuts and flaxseed.


*- Minimal Daily recommended amount:* 8-12 mg.

*- Why we need it: *Zinc keeps our immune system healthy, heals and
protects the skin, increases brain activity, is essential for emphasizing
the senses of taste and smell and can even give some relief to PMS symptoms.

*- Signs of shortage: *Loss of appetite, weight loss, slow healing of
wounds, dry skin, hair loss, diarrhea, disruptions in senses of smell and
taste and 'foggy' memory.

*- Sources: *Lean beef, oysters, chicken, beans, yogurt, cashews and
sunflower seeds.

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