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By Natalie Vavricka, Nubella News If the body is a temple, the building blocks that make up its foundation are often overlooked. Many people understand the functions and purposes of proteins, carbohydrates, and fats. However, many other nutrients are essential for maintaining good health. Here, a basic overview of seven nutrients you need now, plus their recommended daily allowances (RDA), and the foods in which you’ll find them.
1. Calcium
The most abundant mineral in the body, calcium is primarily used in forming and maintaining our bones and teeth, but it also plays an important role in muscle contraction, blood clotting, and sending messages through the nervous system.
RDA: The NIH recommends that adults age 19 to 50 consume a minimum of 1,000 milligrams of calcium daily and those over 50 consume at least 1,200.
Sources: Milk and milk products, dark leafy vegetables, fish with bones (such as sardines or salmon), and fortified foods and beverages. Supplements can also be used, but the NIH suggests individuals consider their intake of calcium from all food sources before adding supplements to their diets to help avoid consuming too much calcium.
2. Iron
One of the most abundant metals on the planet, iron is also the only nutrient for which women have a higher recommended daily requirement than men. Its main function to produce hemoglobin—a protein which carries oxygen from the lungs to the body cells—but it also supports both the immune and central nervous systems. Iron deficiency can cause individuals to become tired and more prone to illness due to decreased immunity.
RDA: The NIH recommends that males age 19 to 50 consume eight milligrams of iron daily, and females consume 18 milligrams. For men and women over 50, eight milligrams a day is recommended.
Sources: Red meat, poultry, chicken liver, eggs, dark green leafy vegetables, beans, whole grains, and enriched food products. Individuals who are anemic might be required to take iron supplements, as their bodies don’t produce the necessary amount of red blood cells, but consuming excess iron can potentially lead to liver or heart damage, so it’s wise to consult with a doctor before adding iron pills to your diet.
3. Zinc
This mineral, which is found in nearly every cell in the body, serves innumerable functions. It aids in wound healing, supports a healthy immune system, and helps maintain the senses of taste and smell. It is also critical for normal growth and development during pregnancy, childhood, and adolescence.
RDA: The NIH recommends that females age 19 and up get 8 milligrams of zinc daily; males should get 11 milligrams.
Sources: Oysters contain more zinc per serving than any other food, but nuts, whole grains, beef, pork, and fortified breakfast cereals are also excellent sources. Alcoholics or individuals who suffer from gastrointestinal disorders often suffer from zinc deficiencies and should be evaluated by a physician to determine if extra supplementation is needed.
4. Magnesium
When it comes to bone health, calcium has historically grabbed the spotlight, but magnesium also plays a critical role in bone building and maintenance. This mineral also keeps our heart rhythms steady and helps to regulate blood sugar levels and blood pressure. Some researchers are exploring magnesium’s possible role in preventing and managing conditions such as diabetes, hypertension, and cardiovascular disease.
RDA: Males age 19 to 30 should get 400 milligrams of magnesium daily, and females need 310 milligrams. RDAs increase slightly after the age of 30, with males needing 420 milligrams daily and females 320.
Sources: Nuts (especially almonds, cashews, and peanuts), oatmeal, halibut, soybeans, potatoes, and spinach. Healthy adults who eat a varied diet rarely need magnesium supplements, but they may be necessary for individuals who suffer from chronic malabsorption, chronic or severe vomiting, or conditions that cause excessive urinary loss.
5. Potassium
This mineral’s many functions include aiding muscle contraction and assuring that the kidneys function normally. Potassium also maintains our body’s fluid and electrolyte balance and is essential for normal body growth and the building of muscle.
RDAs: The Food and Nutrition Center of the Institute of Medicine recommends that adults age 19 and older get approximately 4.7 grams of potassium daily. Women who are breast feeding need slightly higher amounts (about 5.1 grams a day).
Sources: Bananas, grapefruit, cantaloupe, grapefruit, oranges, prunes, and potatoes are high in potassium. Individuals taking diuretics for high blood pressure or heart problems may suffer from hypokalemia (a potassium deficiency) and may be instructed by their physicians to take potassium supplements.
6. Folate
Folate, a water-soluble B vitamin that occurs naturally in food, helps the body build and maintain DNA and aids in the creation of new cells—especially red blood cells. It is also critical to the healthy development of a fetus, as it helps to prevent birth defects of the brain and spinal cord when taken very early in pregnancy.
RDAs: The NIH recommends that adults age 19 and up get 400 micrograms (one microgram is equal to 1/1,000 of a milligram) of folate daily. Pregnant women should consume 600 micrograms a day and lactating women, 500.
Sources: Spinach, citrus fruits, beans, and peas are all natural sources of folate. Folic acid, a man-made form of this vitamin, can also be found in supplements and fortified foods such as cereals and breads. Most multivitamins contain folic acid as well.
7. Selenium
Like zinc and iron, selenium is a micromineral that needs to be consumed on a daily basis, but only in small amounts. It helps protect cells from free-radical damage (which helps prevent disease), aids in preventing joint inflammation, and is critical to the proper functioning of the thyroid (the gland that regulates growth and metabolism).
RDAs: The NIH recommends that adults age 19 and up get 55 micrograms of folate daily. Pregnant women should consume 60 micrograms a day, and lactating women, 70.
Sources: Brazil nuts contain the highest amount of selenium per serving out of all food sources, with one ounce providing 544 micrograms. Canned tuna, beef, cod, turkey, and chicken also contain significant amounts of selenium. Related Links: 12 Best Sources for Vitamin C 10 Tips to Boost Your Fruit and Vegetable Intake 10 Nutritious Red Foods Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.
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