HEALTH AND MEDICINE

6.Mineral Elements 

For normal growth and function, the body requires many minerals. Calcium and iron: 

 Calcium and iron are particularly important during the growing years. Sufficient amounts of calcium ensure that the bones will grow properly. Milk and dairy products are the richest sources of calcium. Vitamin D helps the body absorb calcium; that is the reason why vitamin D is added to milk.  

 

Iron is an important part of the red blood cells. Without enough iron, a person will be weak and anemic. Lean cuts of meat, poultry, fish, and enriched cereals are all good sources of iron. 

 

Sodium plays an essential role in regulating fluids and blood pressure. However, many studies in diverse populations have shown that high sodium intake, is associated with an increase in cases of high blood pressure. The daily reference value for sodium represents an upper limit. Your daily intake should not exceed 2,400 milligrams of sodium regardless of your calorie intake.  

 

Sodium (common table salt) helps the body retain water. In excess, salt can lead to high blood pressure and can increase the risk of heart attack or stroke. Of our dietary sodium, 75 percent comes from the processing and/or manufacturing of food, 10 percent represents the natural sodium content of food, and 15 percent is added during cooking or at the table.

 

 Many processed foods -- foods that are bought already prepared -- are high in salt. You can cut way down on the amount of salt you eat just by cooking your own food instead of relying on canned or frozen food, and by using herbs and spices, rather than table salt, for flavoring. 

  

SOURCES are: 

1.     Frozen Dinners, Pickles, 

2.    Processed Cheeses, 

3.    Table Salt, Pretzels,  

4.   Potato Chips, 

5.    Nuts 

6.   Canned Vegetables 

  

Potassium: 

Potassiumis needed for the healthy, steady functioning of the nervous system. Potassium also supports the normal functioning of the heart, muscles, kidneys and blood. Studies suggest that eating foods high in potassium helps to counter some of the effects of high sodium consumption on blood pressure. The recommended daily intake of potassium is 3,500 mg regardless of the calorie intake. 

 

 SOURCES are: 

1. Fruits and Vegetables

           ( bananas, apricots, prunes, cantaloupe, potatoes, tomatoes, sweet potatoes and green leafy vegetables.) 

2. Milk, fish and meats.