Although plenty of Americans are savvy about vitamins and how important they are to our wellbeing, they may not be as knowledgeable about minerals. Yet, minerals are critical in helping us stay healthy and energetic. Heres a list of some of our bodys most basic minerals, along with their Recommended Daily Allowance (RDA) and those foods that are rich in them.
Its a good idea to keep minerals in mind when considering your daily diet.
BORON
Most people of a certain age connect boron with 20-Mule Team Borax and reruns of Death Valley Days, but evidence is mounting of this trace minerals importance in maintaining youthful bones and preventing osteoporosis. Boron is involved with the bodys use of bone-building vitamin D, calcium, and phosphorus, and it seems to keep bones form losing calcium and other minerals.
RDA: 1 to 2 milligrams a day. Food sources include almonds, dates, hazelnuts, honey, peanuts, prunes, raisins.
CALCIUM
A must for strong bones, calcium is especially important for the average woman. Optimal calcium intake after age twenty-five is crucial for bones that are resistant to osteoporosis. It has also been shown to reduce the risk of colon cancer, heart disease and high blood pressure.
RDA: 800 milligrams for adults age twenty-five. Food sources include dairy products such as milk and cheese, as well as beans and peas and such vegetables as broccoli, spinach, kale and chard.
Caution: Large doses may contribute to the formation of kidney stones. IRONThis is an essential ingredient for a tough immune system and the body needs it to make antibodies. Stress, menstruation, heavy exercise, or a vegetarian diet can drain iron from the body preventing the manufacture of hemoglobin, the substance in red blood cells that carries oxygen to all parts of the body. Lack of hemoglobin can cause anemia, exhaustion, difficulty concentrating, and loss of appetite all problems that may make you feel, even look older.RDA for men is 10 milligrams; for women15 milligrams. Food sources include red meat, free-range poultry, green vegetables, nuts, cast-iron cookware, and fortified cereals. CAUTION: Too much iron can be dangerous; its a strong risk factor for heart disease. Do not over dose with supplements. POTASSIUM It helps the body maintain its water balance, and it is also involved in transmitting messages between nerves and between nerves and muscles. In addition, this mineral is necessary for the metabolism of carbohydrates and proteins. A diet rich in potassium may help keep blood pressure low and reduce the risk of having a stroke. One long-term study found that subjects who ate the least of mount of potassium had a greater risk of dying from a stroke. For men, the risk was two and a half times greater; for women, it was five times greater.
RDA generally an intake between 2,000 and 3,000 milligrams is recommended for adults. Food sources include fruits bananas and cantaloupes are especially high -- dairy products, beans and peas. ZINCThis mineral is crucial for a smooth running, effective immune system. Poor wound healing is one of the early symptoms of low zinc levels. Adequate zinc reduces the risk of heart disease and bone loss. Low levels of zinc may contribute to a tendency to suffer from infections and related diseases.RDA -- 15 milligrams for men; 12 milligrams or women. Food sources include meat, poultry, eggs, whole grains, and oysters. If you intend to get your zinc from whole grains, get it in the form of whole grain brain. Whole grains contain a substance that prevents the absorption of zinc, but yeast blocks the action of the substance.CAUTION: Large doses can cause diarrhea, a fever, kidney failure, and in some extreme cases, death.Robin Westen is ThirdAges medical reporter. Check for her daily updates. She is the author of Ten Days to Detox: How to look and feel a decade younger.See what others have to say about this story or leave a comment of your own.
