With regards to nutrients and minerals, you may very well need the rudiments: the amount you want and where to track down them. This simple aide will assist you with getting the supplements you really want, preferably from your feasts. We should make a plunge!
Here is the finished overhauled guide for all nutrients and minerals:
Calcium
- Where to find it: Milk, soy milk, yogurt, hard cheddar, strengthened oats, kale, unfortified almond milk
- The amount you need:
- Grown-ups (19-50): 1,000 mg/day
- Ladies (51+): 1,200 mg/day
- Men (51-70): 1,000 mg/day; (71+): 1,200 mg/day
- Why you really want it: Reinforces bones, helps blood coagulating and muscle development
- Day to day max: 2,500 mg (under 50), 2,000 mg (51+)
Choline
- Where to find it: Milk, eggs, liver, peanuts
- The amount you need:
- Men: 550 mg/day
- Ladies: 425 mg/day (450 mg if pregnant, 550 mg if breastfeeding)
- Why you want it: Fundamental for building cells
- Day to day max: 3,500 mg
Chromium
- Where to find it: Broccoli, potatoes, meats, fish, a few cereals
- The amount you need:
- Men (19-50): 35 mcg/day; (51+): 30 mcg/day
- Ladies (19-50): 25 mcg/day; (51+): 20 mcg/day
- Pregnant: 30 mcg/day; Breastfeeding: 45 mcg/day
- Why you really want it: Assists control with blooding sugar
- Everyday max: None set
Copper
- Where to find it: Fish, nuts, seeds, entire grains
- The amount you need:
- Grown-ups: 900 mcg/day
- Pregnant: 1,000 mcg/day; Breastfeeding: 1,300 mcg/day
- Why you really want it: Assists your body with utilizing iron
- Everyday max: 8,000 mcg
Fiber
- Where to find it: Cereal, beans, lentils, natural products, veggies
- The amount you need:
- Men (19-50): 38 g/day; (51+): 30 g/day
- Ladies (19-50): 25 g/day; (51+): 21 g/day
- Pregnant/Breastfeeding: 25-30 g/day
- Why you really want it: Great for assimilation, brings down terrible cholesterol, keeps you full
- Everyday max: None set for food varieties
Fluoride
- Where to find it: Fluoridated water, some fish
- The amount you need:
- Men: 4 mg/day
- Ladies (counting pregnancy and breastfeeding): 3 mg/day
- Why you want it: Reinforces teeth and bones
- Day to day max: 10 mg
Folic Corrosive (Folate)
- Where to find it: Salad greens, entire grain bread, sustained cereals
- The amount you need:
- Grown-ups: 400 mcg/day
- Pregnant: 600 mcg/day; Breastfeeding: 500 mcg/day
- Why you want it: Forestalls birth absconds, upholds heart wellbeing
- Everyday max: 1,000 mcg
Iodine
- Where to find it: Kelp, fish, dairy, iodized salt
- The amount you need:
- Grown-ups: 150 mcg/day
- Pregnant: 220 mcg/day; Breastfeeding: 290 mcg/day
- Why you really want it: Helps make thyroid chemicals
- Everyday max: 1,100 mcg
Iron
- Where to find it: Sustained grains, beans, lentils, hamburger, turkey (dim meat), spinach
- The amount you need:
- Men (19+): 8 mg/day
- Ladies (19-50): 18 mg/day; (51+): 8 mg/day
- Pregnant: 27 mg/day; Breastfeeding: 10 mg/day
- Why you want it: Fundamental for red platelets and energy
- Day to day max: 45 mg
Magnesium
- Where to find it: Nuts, seeds, salad greens, entire grains
- The amount you need:
- Men (19-30): 400 mg/day; (31+): 420 mg/day
- Ladies (19-30): 310 mg/day; (31+): 320 mg/day
- Pregnant: 350-360 mg/day; Breastfeeding: 310-320 mg/day
- Why you really want it: Assists with heart, muscles, and bones
- Day to day max: No restriction for regular sources; 350 mg/day for supplements
Manganese
- Where to find it: Nuts, beans, tea, entire grains
- The amount you need:
- Men: 2.3 mg/day
- Ladies: 1.8 mg/day (Pregnant: 2 mg; Breastfeeding: 2.6 mg)
- Why you want it: Fabricates bones, helps chemicals
- Everyday max: 11 mg
Phosphorus
- Where to find it: Dairy, peas, meat, eggs, oats
- The amount you need: Grown-ups: 700 mg/day
- Why you really want it: Supports energy and bone wellbeing
- Everyday max:
- Grown-ups under 70: 4,000 mg/day
- Grown-ups 70+: 3,000 mg/day
Potassium
- Where to find it: Bananas, potatoes, yogurt, milk, organic products, and veggies
- The amount you need:
- Grown-ups: 4,700 mg/day; Breastfeeding: 5,100 mg/day
- Why you want it: Balances pulse, forestalls kidney stones
- Everyday max: No put forth line (high portions can be hazardous)
Selenium
- Where to find it: Fish, Brazil nuts, organ meats, dairy
- The amount you need:
- Grown-ups: 55 mcg/day (Pregnant: 60 mcg; Breastfeeding: 70 mcg)
- Why you really want it: Safeguards cells, upholds thyroid
- Day to day max: 400 mcg
Sodium
- Where to find it: Handled and pungent food varieties
- The amount you need:
- Grown-ups (19-50): 1,500 mg/day
- Grown-ups (51-70): 1,300 mg/day; (71+): 1,200 mg/day
- Why you really want it: Balances liquids in the body
- Day to day max: 2,300 mg
Nutrient A
- Where to find it: Yams, carrots, spinach
- The amount you need:
- Men: 900 mcg/day
- Ladies: 700 mcg/day (Pregnant: 770 mcg; Breastfeeding: 1,300 mcg)
- Why you really want it: Supports vision and resistance
- Everyday max: 3,000 mcg
Nutrient C
- Where to find it: Oranges, peppers, strawberries, broccoli
- The amount you need:
- Men: 90 mg/day; Ladies: 75 mg/day (Pregnant: 85 mg; Breastfeeding: 120 mg)
- Smokers: Add 35 mg/day
- Why you want it: Lifts invulnerability, helps collagen creation
- Day to day max: 2,000 mg
Nutrient D
- Where to find it: Fish, sustained milk, grains
- The amount you need:
- Grown-ups (19-70): 600 IU/day; (71+): 800 IU/day
- Why you really want it: Reinforces bones and muscles
- Day to day max: 4,000 IU
Nutrient E
- Where to find it: Sunflower seeds, almonds, peanut butter
- The amount you need:
- Grown-ups: 15 mg/day (Pregnant: 15 mg; Breastfeeding: 19 mg)
- Why you really want it: Shields cells from harm
- Day to day max: 1,000 mg
Nutrient K
- Where to find it: Salad greens, broccoli, cabbage
- The amount you need:
- Men: 120 mcg/day; Ladies: 90 mcg/day
- Why you want it: Helps blood clump and supports bone wellbeing
- Everyday max: None set
Zinc
- Where to find it: Red meats, fish, sustained grains
- The amount you need:
- Men: 11 mg/day; Ladies: 8 mg/day (Pregnant: 11 mg; Breastfeeding: 12 mg)
- Why you want it: Lifts invulnerability and supports cell fix
- Day to day max: 40 mg
