She Strengthens

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

Minerals are vital for our bodies to function properly. While we often focus on vitamins, minerals play a crucial role in maintaining our overall health. Here’s a breakdown of the essential minerals, how much you need, and where to find them.

Chromium
Needed for: Glucose metabolism, insulin function
Daily need: 25-50 mcg
Food sources: Grape juice, ham, whole wheat English muffin, brewer’s yeast, orange juice

Copper
Needed for: Red blood cell creation, energy metabolism, immunity, nervous system function
Daily need: 900 mcg
Food sources: Beef liver, oysters, baking chocolate, potatoes, shiitake mushrooms

Fluoride
Needed for: Healthy teeth and bones
Daily need: 4 mg (men), 3 mg (women)
Food sources: Black tea, coffee, canned shrimp, raisins, oatmeal

Iodine
Needed for: Thyroid hormone production, growth, and development
Daily need: 150 mcg
Food sources: Dried nori seaweed, baked cod, plain Greek yogurt, cooked oysters, nonfat milk

Iron
Needed for: Oxygen transport, energy production
Daily need: 8-18 mg
Food sources: Fortified breakfast cereal, cooked oysters, canned white beans, dark chocolate, boiled spinach, beef

Magnesium
Needed for: Muscle contraction, nerve function, bone health
Daily need: 400-420 mg
Food sources: Roasted pumpkin seeds, chia seeds, dry roasted almonds, boiled spinach, dry roasted cashews

Manganese
Needed for: Enzyme function, wound healing, bone health
Daily need: 2.3 mg (men), 1.8 mg (women)
Food sources: Blue mussels, dry roasted hazelnuts, dry roasted pecans, cooked brown rice, oysters

Molybdenum
Needed for: Enzyme function, energy production
Daily need: 45 mcg
Food sources: Boiled black eye peas, beef liver, boiled lima beans, plain low-fat yogurt, 2% milk

Phosphorus
Needed for: Bone health, DNA synthesis, energy production
Daily need: 700 mg
Food sources: Plain low-fat yogurt, 2% milk, Atlantic salmon, part-skim mozzarella cheese, roasted chicken breast

Potassium
Needed for: Heart function, muscle contraction, nerve function
Daily need: 3,400 mg (men), 2,600 mg (women)
Food sources: Dried apricots, cooked lentils, dried prunes, acorn squash, baked potato

Selenium
Needed for: Antioxidant function, thyroid hormone regulation
Daily need: 55 mcg
Food sources: Brazil nuts, yellowfin tuna, halibut, sardines, ham

Sodium Chloride (Salt)
Needed for: Fluid balance, nerve function, muscle contraction
Daily need: 1,500 mg (sodium), 2,300 mg (chloride)
Food sources: Table salt, processed foods, natural sources like fruits and vegetables

Zinc
Needed for: Immune function, wound healing, protein synthesis
Daily need: 11 mg (men), 8 mg (women)
Food sources: Breaded fried oysters, beef chuck roast, Alaska king crab, beef patty, baked beans

Remember to consume these minerals in moderation, as excessive intake can lead to adverse health effects.