Know your Minerals

A total of 21 mineral elements including magnesium, zinc, potassium, calcium, sodium, iron  and other trace elements are known to be essential for humans. Magnesium- for healthy nervous system and bones, Iron- for the production of haemoglobin, Potassium- to keep the muscles and nervous system healthy, Zinc - for healthy immune system, Calcium - for bones and teeth,  and sodium- to maintain balance of water around the cells.

A balanced diet usually provides all of the essential minerals however, some minerals obtained from water are better absorbed than minerals obtained from food.The body is better able to absorb these minerals from water than from food because of higher bioavailability. 

What is magnesium is good for?

Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production. Low magnesium levels usually don't cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis

How much magnesium should be taken in the body?

RDA: The Recommended Dietary Allowance (RDA) is: 

400-420 mg daily for men 

310-320 mg for women.

350-360 mg in Pregnancy 

310-320 mg in Lactation

UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.

What is zinc is good for?

Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc.

How much zinc should be taken in the body?

RDA:The Recommended Dietary Allowance (RDA) is:

3 mg/day for children less than 4 years

5 mg/day for children between 4 and 8 years

8 mg/day for children between 9 and 13 years

9 mg/day for women (non-pregnant and non-lactating)

11 mg for adult men. 

UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for zinc is 40 mg daily for all males and females ages 19+ years.
Recommended daily elemental intake is:

  • How do you know if your zinc level is low?

    • Weight loss, 
    • Emotional disturbance, 
    • Skin Irritation
    • Hair Loss 
    • Impaired taste acuity, 
    • Poor appetite, 
    • delayed wound healing
    • elevated blood ammonia levels.

  • Health problems linked to zinc deficiency:

    • More infections.
    • Alopecia
    • Dermatitis
    • Night blindness,
    • Hypogonadism

What is potassium is good for?

Potassium is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including: blood pressure, Normal water balance, Muscle contractions, nerve impulses, Digestion, Heart rhythm, PH balance (acidity and alkalinity).

How much potassium should be taken in the body?
RDA: The Recommended Dietary Allowance (RDA) is: 4,700 mg per day.

What is calcium good for?

Calcium has several important functions.which include helping build bones and keep teeth healthy. Regulating muscle contractions, including your heartbeat. Making sure blood clots normally.Supports bone health. Strengthens teeth, Balances pH, Calcium intake is needed for bone development from childhood through adulthood.

How much calcium should be taken in the body?

RDA: The Recommended Dietary Allowance (RDA) is:
700mg per day 

(You should be able to get all the calcium you need from your daily diet).

  • How do you know if your calcium level is low?

    • Dry scaly skin.
    • Brittle nails.
    • Coarse hair.
    • Muscle cramps involving the back and legs are common.

  • Health problems linked to calcium deficiency?

    • rickets, 
    • osteoporosis
    • osteopenia,
    • Tooth decay
    • Alopecia
    • Eczema