Senin, Februari 19, 2007


Minerals, in contrast to vitamins, are inorganic. Minerals also require no digestion. Some minerals are stored in the liver. It is important not to consume Mega doses of minerals on a regular basis above those amount recommended.
Minerals are divided into two groups, major and trace minerals. Major minerals are those that are required by the body in quantities greater than 100 mg per day and include Calcium, Magnesium, Phosphorous, Chloride and Sodium. Trace minerals are those that are required by the body in quantities less than 100 mg per day. Trace minerals are Iron, Copper, Zinc, Iodine and Selenium. The following table includes recommended daily allowance.
Essential Minerals
800 mg
Blood clotting, Bones, Muscles, Nerves
Milk products, Broccoli
750 mg
Muscles, Nerves, Energy production, Bones
Cereal, Meat, Fish, Legumes, Dairy
Potassium *
2000 mg
Energy, Hair, Skin, Nails, Heart rhythm, muscle contraction, regulation of body fluids
Citrus, Bananas, fish, poultry, dairy
Magnesium *
350 mg
Bone growth, protein and energy production
Egg yolks, dark leafy greens
Sodium *
500 mg
Muscle and nerve function, body fluid balance
Meat, Milk products, fish, salt
750 mg
Aids digestion, maintains body fluid balance
15 mg
Insulin production, male prostate function, digestion, metabolism
Shellfish, eggs, meat
10 mg
Hemoglobin (Blood Oxygen transport), Myoglobin (Muscle Oxygen storage)
Meat, Fish
Chloride *
750 mg
Muscle and nerve function, acid-base balance, digestion
Meat, Milk products, Fish
4 mg
Hardens bones and teeth
Coffee, tea, spinach, gelatin, onion
150 mcg
Proper thyroid function
Water, Iodized salt
3 mg
Red blood cells, connective tissue, nerve fibers
Shellfish, grains, nuts, chocolate
200 mcg
Carbohydrate metabolism
Vegetables, grains, Brewer's Yeast
250 mcg
Nitrogen metabolism
Grains, vegetables
70 mcg
Works with Vitamin E to protect cells
Grains, meats, fish, poultry
* Electrolytes provide the proper electrical charge within the body fluids for the transmission of nerve impulses, muscle contraction, and proper body fluid levels and acid-base fluid balance.
source : Training Manual & Certification Course, Fitness ABCs
written by Chuck Krautblatt, Personal Trainer and Aerobics Instructor
1995, 1998

Tidak ada komentar:


Related Posts Plugin for WordPress, Blogger...