Mighty Minerals; What We Need to Stay Healthy
Our Body’s Periodic Table
Sodium with Chlorine
Why we need it: Fluid balance, nerve transmission, muscle contraction
Food Sources: sodium combines with chlorine in salt; Himalayan sea salt also contains 84 trace elements
Recommended Daily Intake: 1,500 milligrams of sodium
Potassium
Why we need it: fluid balance, nerve transmission, muscle contraction
Food sources: bananas, dried figs, nuts, avocados
Recommended Daily Intake: 4.7 grams
Calcium
Why we need it: strong teeth and bones, muscle relaxation and contraction,blood clotting, blood pressure regulation, immune system health
Food sources: leafy green vegetables, fortified nut milk, dairy products, canned sardines, salmon, dried figs,oysters; plus mineral water brands labeled higher in calcium and lower in sodium, per integrative medicine pioneer Dr. Andrew Weil
Recommended Daily Intake: 1,000 to 1,200 mg
Sulfur
Why we need it: joint function
Food sources: fish, beef, poultry, egg yolks, beans, coconuts, bananas, garlic
Recommended Daily Intake: 6mg of sulfur-containing amino acids per pound of adult weight
Phosphorus
Why we need it: works with calcium to build strong bones, repair cells
Food sources: salmon, yogurt, turkey, lentils, almonds
Recommended Daily Intake: 700 mg
Magnesium
Why we need it: strong bones, energy, mental health
Food sources: leafy green vegetables, nuts, seeds and foods with fiber
Recommended Daily Intake: 310 to 320 mg for adult women, 410 to 420 mg for adult men
Iron
Why we need it: helps make blood hemoglobin
Food sources: oysters, shellfish, red meat, whole grains, nuts
Recommended Daily Intake: 900 micrograms
Manganese
Why we need it: healthy immune system
Food sources: nuts, seeds, green leafy vegetables
Recommended Daily Intake: 11 mg
Zinc
Why we need it: to ward off colds, aid sexual function
Food sources: oysters, shellfish, red meat, whole grains, nuts
Recommended Daily Intake: 9 mg for women, 11 mg for men
Copper
Why we need it: facilitates enzymes action
Food sources: organ meats, whole grains, shellfish, dark leafy greens
Recommended Daily Intake: 900 micrograms
Iodine
Why we need it: thyroid function. healthy skin and nails
Food sources: seaweed, turkey, cranberries, navy beans, iodized table salt
Recommended Daily Intake: 150 micrograms
Selenium
Why we need it: lowering cancer risk
Food sources: Brazilian nuts, tuna, halibut, turkey
Recommended Daily Intake: 55 micrograms
Molybdenum
Why we need it: facilitates production of natural enzymes
Food sources: lima beans, cauliflower, peas, soybeans
Recommended Daily Intake: 45 micrograms
Chromium
Why we need it: reduces insulin resistance, helps lower cholesterol
Food sources: lean meats, whole grains, broccoli, green beans
Recommended Daily Intake: 25 micrograms for adult females, 35 micrograms for adult males
The healthy human gut must accommodate a diverse range of food and non-food substances including endotoxins and microbes. Maintaining optimal structure and function of the intentional mucousa plays an essential role in absorption of minerals and supporting overall health and wellness.
Information from “Mighty Minerals; What We Need to Stay Healthy” by Judith Fertig