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Health
Headlines
Get
the latest news in prevention and health matters. This
feature includes daily postings and recent archives to
keep you up to date on health reports and wires around
the world. |
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Weekly
Wellness
Get
informed with weekly wellness facts in a diversity of
health topics from prevention to fitness and nutrition. |
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Tips
Great
tips on what you need to know about keeping healthy and
active all year round. |
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Minerals
Calcium
| Chloride | Chromium
| Copper | Floride
Acid | Iodine | Iron
| Magnesium | Manganese
| Molybdenum | Phosphorus
| Potassium | Selenium
| Sodium | Zinc
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| Calcium
|
| Good
to know: |
Calcium
is believed to help prevent osteoporosis and colon cancer. |
| Recommendations: |
Ages
11-24, 1200 milligrams/day
Ages
25-51+, 800 milligrams/day
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| Benefits: |
Critical
for strengthening bones and teeth. Necessary for proper
nervous system and immune function, assists in muscle
contraction, blood clotting and blood pressure. |
| Food
sources: |
Dairy
products, including milk, yogurt, and cheese, fish with
bones (such as sardines or salmon), tofu, legumes, broccoli,
kale, cabbage, calcium-fortified orange juice. |
| Day's
supply in: |
1
cup of milk (300 mg) PLUS 1 cup chopped broccoli (72 mg)
PLUS 1 cup navy beans (127 mg) PLUS 1 cup plain yogurt
(447 mg) PLUS 4 ounces canned pink salmon (242 mg) |
| Watch
out: |
Most
people, especially women, find it difficult to get adequate
amounts of calcium from diet alone. Many doctors recommend
a supplement of 1000 milligrams per day. |
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| Chloride
|
| Good
to know: |
The
greatest source of chloride in the diet is table salt,
or sodium chloride. |
| Recommendations: |
Adult
minimum: 750 milligrams/day. |
| Benefits: |
Important
for fluid balance in the body. Also important for digestion,
since it is a component of hydrochloric acid found in
the stomach. |
| Food
sources: |
Table
salt, soy sauce, processed foods. |
| Day's
supply in: |
The
recommended minimum amount is satisfied by a mere quarter-teaspoon
of table salt. |
| Watch
out: |
No
supplementation is necessary unless recommended by a physician.
Too much table salt increases the risk of hypertension
in susceptible individuals. |
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| Chromium
|
| Good
to know: |
The
dietary supplement chromium picolinate has been suggested
to help burn fat and build muscle, but no scientific research
has supported these claims. |
| Recommendations: |
Safe
and adequate amounts for everyone over age 7, 50-200 micrograms/day.
|
| Benefits: |
Works
with insulin to help cells use glucose. |
| Food
sources: |
Unrefined
whole grain products, liver, brewer's yeast, nuts, cheese,
meats. |
| Day's
supply in: |
1
ounce American cheese (48 mcg) OR 1 cup cooked peas (60
mcg) OR 2 eggs (26 mcg each) |
| Watch
out: |
Because
most people in the U.S. eat a diet of refined foods, many
people don't get even the minimal amount of chromium in
their diets. Deficiency symptoms resemble diabetes because
the body is unable to use insulin normally. Symptoms may
include fatigue, increased thirst and urination, and extreme
hunger. |
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| Copper
|
| Good
to know: |
Chocolate
contains moderate amounts of copper. People with copper
pipes get significant amounts of copper in their drinking
water. |
| Recommendations: |
Safe
and adequate amounts for adults: 1.5-3.0 milligrams/day.
|
| Benefits: |
Helps
make red blood cells, is part of several body enzymes,
and is important for the absorption of iron. |
| Food
sources: |
Shellfish,
nuts, seeds, legumes, whole grain products, liver, meats.
|
| Day's
supply in: |
1
Alaska King crab leg (1.57 mg) OR ½ cup lentils
(0.25 mg) PLUS 1 cup raisin bran (0.25 mg) PLUS ½
cup roasted almonds (0.96 mg) |
| Watch
out: |
Copper
can be depleted if too much zinc (supplements of 50 milligrams
per day for a long period of time) is taken. |
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| Floride
|
| Good
to know: |
About
half of all U.S. residents drink fluoridated water. |
| Recommendations: |
Safe
and adequate amounts for children ages 7-18: 1.5-2.5 milligrams/day.
Safe
and adequate amounts for adults: 1.5-4.0 milligrams/day.
|
| Benefits: |
Helps
form bones and teeth, and helps make teeth decay-resistant.
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| Food
sources: |
Fluoridated
drinking water, seafood, tea. |
| Day's
supply in: |
Usually
attained in drinking water or through supplements. |
| Watch
out: |
Fluoridated
water has helped reduce the amount of tooth decay among
children in the U.S. But more is not necessarily better.
People who get too much fluoride from a variety of sources
can have permanently discolored teeth. Don't take fluoride
supplements without consulting a local physician or dentist.
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| Iodine
|
| Good
to know: |
Iodine
is found in the soil near coastal areas, so vegetables
grown near salt water will also contain iodine. |
| Recommendations: |
Ages
11-51+, 150 micrograms/day |
| Benefits: |
Regulates
growth and metabolic rate as a component of thyroid hormones.
|
| Food
sources: |
Iodized
table salt, salt water fish. |
| Day's
supply in: |
Normally
attained through iodized salt or vegetables grown in iodine-rich
soil. |
| Watch
out: |
Iodine
deficiency can result in goiter, the enlargement of the
thyroid gland. Goiter is rare in the U.S. |
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| Iron
|
| Good
to know: |
Iron
from foods is absorbed better if you also eat foods rich
in vitamin C. |
| Recommendations: |
Men
ages 11-18, 12 milligrams/day
Men
ages 19-51+, 10 milligrams/day
Women
ages 11-50, 15 milligrams/day
Women
ages 51+, 10 milligrams/day
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| Benefits: |
Important
part of red blood cells. |
| Food
sources: |
Red
meat, fish, poultry, eggs, legumes, fortified cereals.
|
| Day's
supply in: |
1
small extra-lean hamburger (3.14 mg) PLUS 1 cup dry roasted
mixed nuts (5.07 mg) PLUS 1 egg (0.72 mg) PLUS ½
cup tofu (6.65 mg) OR 1 cup Kellogg's raisin bran (22.2
mg) |
| Watch
out: |
Iron
deficiency is common throughout the world. Women are especially
at risk, since they lose iron in menstrual blood. Deficiency
can lead anemia, with symptoms of fatigue, weakness and
ill health. Too much iron may increase the risk of heart
disease in men. |
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| Magnesium
|
| Good
to know: |
Chocolate
and cocoa are good source of magnesium. |
| Recommendations: |
Men
ages 14-18, 410 milligrams/day
Men
ages 19-30, 400 milligrams/day
Men
ages 31-70+, 420 milligrams/day
Women
ages 14-18, 360 milligrams/day
Women
ages 19-30, 310 milligrams/day
Women
ages 31-70+, 320 milligrams/day
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| Benefits: |
Part
of enzymes in the body, helps build bones, teeth and proteins,
important for proper function of nerves, muscles and immune
system. |
| Food
sources: |
Legumes,
nuts, whole grain foods, green vegetables, seafood. |
| Day's
supply in: |
1
cup navy beans (107 mg) PLUS 4 ounces halibut (121 mg)
PLUS 1 cup brown rice (84 mg) PLUS 1 cup raisins (48 mg)
PLUS ½ cup cooked spinach (65 mg) |
| Watch
out: |
Magnesium
deficiency is rare, but people with diabetes, people who
are chronically on diuretics, and chronic alcoholics are
at much greater risk. Symptoms may include weakness, confusion
and muscular spasms. |
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| Manganese
|
| Good
to know: |
Deficiency
and toxicity are rare in the U.S. |
| Recommendations: |
Safe
and adequate amounts, ages 11-51+: 2-5 milligrams/day.
|
| Benefits: |
Part
of many body enzymes. |
| Food
sources: |
Widely
available in foods, especially nuts, leafy green vegetables,
tea and unrefined cereals and grain products. |
| Day's
supply in: |
Any
combination of healthy foods. |
| Watch
out: |
No
Warnings |
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| Molybdenum
|
| Good
to know: |
Deficiency
and toxicity are rare in the U.S. |
| Recommendations: |
Safe
and adequate amounts for ages 11-51+: 75-250 micrograms/day.
|
| Benefits: |
Part
of many body enzymes |
| Food
sources: |
Milk,
legumes, liver, unrefined cereals and grain products.
|
| Day's
supply in: |
Usually
attained in the course of a healthy diet. |
| Watch
out: |
No
Warnings |
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| Phosphorus
|
| Good
to know: |
The
second most abundant mineral in the body, after calcium.
|
| Recommendations: |
Ages
9-18, 1250 milligrams/day
Ages
19-70, 700 milligrams/day
|
| Benefits: |
Works
with calcium to form bones and teeth, helps create energy
in the body, is part of cell membranes. Phosphorus is
present in DNA and RNA, the body's genetic material. |
| Food
sources: |
Most
prevalent in protein-rich foods, such as meat, poultry,
fish, eggs and milk. |
| Day's
supply in: |
1
chicken breast (392 mg) PLUS 1 cup skim milk (247 mg)
PLUS 1 egg (89 mg) |
| Watch
out: |
Too
much phosphorus can deplete calcium in the blood. Avoid
excess consumption of soft drinks, which contain phosphorus.
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| Potassium
|
| Good
to know: |
People
who eat the recommended five servings a day of fruits
and vegetables usually get enough potassium in their diets.
|
| Recommendations: |
Adult
minimum: 2000 milligrams/day |
| Benefits: |
Important
for nerve transmission, muscle contraction, and balance
of fluids in the body. |
| Food
sources: |
Many
types of fresh foods, including meat, milk, whole grain
products, fruits, legumes, potatoes. |
| Day's
supply in: |
4
ounce sirloin steak (400 mg) PLUS 1 cup milk (400 mg)
PLUS ½ cup kidney beans (329 mg) PLUS 1 baked potato
with skin (844 mg) PLUS 1 slice whole wheat bread (70
mg) |
| Watch
out: |
Excess
vomiting or diarrhea, and drugs such as steroids or diuretics
may deplete the body of potassium. Potassium supplements
are often prescribed along with these medications. Symptoms
of potassium deficiency include muscle weakness, confusion
and fatigue. |
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| Selenium
|
| Good
to know: |
Selenium
is currently being investigated for its potential to prevent
cancer. |
| Recommendations: |
Ages
15-18, 50 micrograms/day
Men
ages 19-51+, 70 micrograms/day
Women
ages 19-51+, 55 micrograms/day
|
| Benefits: |
Powerful
antioxidant that works to protect cells from damage, important
for cell growth. |
| Food
sources: |
Seafood,
meats, grain products, seeds. |
| Day's
supply in: |
1
chicken breast (47 mcg) PLUS 1 egg (15 mcg) PLUS 1 slice
whole wheat bread (10 mcg) |
| Watch
out: |
Taking
high doses, 1 milligram or higher, can cause toxicity
symptoms, including nausea, diarrhea, fatigue, nerve damage,
hair loss and nail changes. |
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| Sodium
|
| Good
to know: |
Sodium
supplementation is rarely necessary, even under normal
conditions of exercise and sweating. |
| Recommendations: |
Adult
minimum: 500 milligrams/day |
| Benefits: |
Important
for nerve transmission, muscle contraction, and balance
of fluids in the body. |
| Food
sources: |
Table
salt, soy sauce, processed foods. |
| Day's
supply in: |
The
recommended minimum amount is satisfied in daily diet.
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| Watch
out: |
Too
much sodium in the diet has been linked to hypertension
in some people who have a genetic sensitivity. Most people
get far too much sodium in their diets, due mainly to
over-use of table salt. It is recommended that adults
aim to keep their total sodium intake below 2400 milligrams
per day, or about 1 teaspoon of salt. |
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| Zinc
|
| Good
to know: |
Although
some people suggest using zinc supplements to fight the
common cold, results of scientific studies have been contradictory.
|
| Recommendations: |
Men
ages 11-51+, 15 milligrams/day
Women
ages 11-51+, 12 milligrams/day
|
| Benefits: |
Part
of many enzymes in the body, helps with tissue growth
and wound healing, important for taste perception. |
| Food
sources: |
Protein-rich
foods, including meat, poultry, fish. |
| Day's
supply in: |
1
small extra-lean hamburger (7.29 mg) PLUS 1 cup chickpeas
(2.51 mg) PLUS 1 cup milk (0.98 mg) PLUS 2 slices whole
wheat bread (1.1 mg) PLUS 1 cup plain yogurt (2.18 mg)
PLUS 2 eggs (1.0 mg) |
| Watch
out: |
People
over age 65 have a greater risk of deficiency due to a
reduced ability to absorb zinc, disease states, or use
of diuretics or iron supplements. Zinc supplements may
be required if symptoms appear, including anorexia, slow
wound healing, impaired taste sensation or reduced immune
function. |
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