She Strengthens

Essential Minerals: How Much You Need and Where to Get Them

Minerals are crucial for maintaining optimal health, and understanding how much you need and where to get them can make all the difference. Here’s a breakdown of the essential minerals, their recommended daily intake, and the best food sources to incorporate into your diet.

Chromium
Recommended daily intake: 25 mcg (up to 50 years), 20 mcg (51+ years), 30 mcg (pregnant), 45 mcg (lactating)
Food sources: grape juice, ham, whole wheat English muffin, brewer’s yeast, orange juice

Copper
Recommended daily intake: 900 mcg
Food sources: beef liver, oysters, baking chocolate, potatoes, shiitake mushrooms

Fluoride
Recommended daily intake: 4 mg (men), 3 mg (women)
Food sources: black tea, coffee, canned shrimp, raisins, oatmeal

Iodine
Recommended daily intake: 150 mcg (adults), 220 mcg (pregnant), 290 mcg (lactating)
Food sources: dried nori seaweed, baked cod, plain Greek yogurt, cooked oysters, nonfat milk

Iron
Recommended daily intake: 8 mg (men), 18 mg (women 19-50), 27 mg (pregnant), 9 mg (lactating)
Food sources: fortified breakfast cereal, cooked oysters, canned white beans, dark chocolate, boiled spinach, beef

Magnesium
Recommended daily intake: 400 mg (men 19-30), 420 mg (men 31+), 310 mg (women 19-30), 350 mg (pregnant), 320 mg (lactating)
Food sources: roasted pumpkin seeds, chia seeds, dry roasted almonds, boiled spinach, dry roasted cashews

Manganese
Recommended daily intake: 2.3 mg (men), 1.8 mg (women), 2.0 mg (pregnant), 2.6 mg (lactating)
Food sources: blue mussels, dry roasted hazelnuts, dry roasted pecans, cooked brown rice, oysters

Molybdenum
Recommended daily intake: 45 mcg
Food sources: boiled black eye peas, beef liver, boiled lima beans, plain low-fat yogurt, 2% milk

Phosphorus
Recommended daily intake: 700 mg
Food sources: plain low-fat yogurt, 2% milk, Atlantic salmon, part-skim mozzarella cheese, roasted chicken breast

Potassium
Recommended daily intake: 3,400 mg (men), 2,600 mg (women), 2,900 mg (pregnant), 2,800 mg (lactating)
Food sources: dried apricots, cooked lentils, dried prunes, acorn squash, baked potato

Selenium
Recommended daily intake: 55 mcg (adults), 60 mcg (pregnant), 70 mcg (lactating)
Food sources: brazil nuts, yellowfin tuna, halibut, sardines, ham

Sodium Chloride (Salt)
Recommended daily intake: 1,500 mg (sodium), 2,300 mg (chloride)
Food sources: varies widely depending on food preparation, but focus on reducing sodium intake

Zinc
Recommended daily intake: 11 mg (men), 8 mg (women), 11 mg (pregnant), 12 mg (lactating)
Food sources: breaded fried oysters, beef chuck roast, Alaska king crab, beef patty, baked beans