You have probably heard of the importance of calcium for bone strength. It helps maintain healthy teeth, blood pressure, and nerve and muscle function as well. Recent medical research has indicated that calcium can also help reduce the risk of colon cancer. Calcium intake is most important to women who have had children and do not supplement their calcium intake. Osteoporosis can result from calcium deficiency. The effect of osteoporosis is brittle, porous bones which can be easily fractured or broken. It is difficult to reverse the effects of osteoporosis, so prevention is necessary. The Recommended Daily Allowance of calcium is between 800-1000 mg. If you are a postmenopausal woman, you may need a higher calcium intake, such as 1500 mg a day. Good sources of calcium are: milk, cheese, and green vegetables.
Magnesium is another mineral that is crucial to good health. Magnesium helps the body maintain a normal heart rhythm and convert blood sugar into usable energy. Magnesium also helps prevent depression, heart disorders, and high blood pressure. Keep in mind that you will have an increased requirement for magnesium if you consume alcohol regularly. The RDA of magnesium is 300-400 mg. Foods like whole grains and green vegetables are good sources of magnesium.
Iron is a key part of the process by which the body makes hemoglobin. Hemoglobin is responsible for carrying oxygen from the lungs to the rest of the body. Iron also aids in proper enzyme functioning. An iron deficiency can lead to anemia and fatigue. However, beware of taking iron supplements; too much iron can lead to increased free radicals in the body. Your daily intake of iron should be around 10-18 mg. Iron is present in nuts, whole grain cereals, and green vegetables.
You probably have iodine in your home for topical applications; however, iodine is also important inside the body to produce hormones in the thyroid gland. Iodine also helps stimulate the metabolism, promoting the usage of excess fat. A diet deficient in iodine can result in hypothyroidism, weight gain, lack of energy, and poor mental focus. Luckily, the human body requires only trace amounts of this mineral. The RDA is only 150 mcg (micrograms) and can be found in kelp and iodized salt.
