micronutrients: minerals and vitamins. the minerals essential for human life. the essential minerals.
There are 16 essential minerals: calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, and selenium, molybdenum, chromium, and fluoride for humans.
The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.
2. phosphorus
Phosphorus is a mineral that makes up 1% of a person's total body weight. It is the second most abundant mineral in the body. It is present in every cell of the body. Most of the phosphorus in the body is found in the bones and teeth. Feb 2, 2019
the functions of phosphorus
The main function of phosphorus is in the formation of bones and teeth.
It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy.
Phosphorus works with the B vitamins. It also helps with the following:
Kidney function
Muscle contractions
Normal heartbeat
Nerve signaling
Which foods have phosphorus?
Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus. Phosporus is found in smaller amounts in vegetables and fruit. Oct 25, 2018
so there are 13 essential vitamins and 16 essential minerals.
https://medlineplus.gov/minerals.html.
this actually is not in first aid for the boards. step 1 material. in this format at the least. the vitamins are in there though.
the essential minerals for human life are:
1. calcium
Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. Jul 11, 2019
this actually is not in first aid for the boards. step 1 material. in this format at the least. the vitamins are in there though.
the essential minerals for human life are:
1. calcium
Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. Jul 11, 2019
Calcium is also in the muscles, neurons and blood.
The amount of calcium you need each day depends on your age. Average daily recommended amounts are listed below in milligrams (mg):
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 200 mg |
| Infants 7-12 months | 260 mg |
| Children 1-3 years | 700 mg |
| Children 4-8 years | 1,000 mg |
| Children 9-13 years | 1,300 mg |
| Teens 14-18 years | 1,300 mg |
| Adults 19-50 years | 1,000 mg |
| Adult men 51-70 years | 1,000 mg |
| Adult women 51-70 years | 1,200 mg |
| Adults 71 years and older | 1,200 mg |
| Pregnant and breastfeeding teens | 1,300 mg |
| Pregnant and breastfeeding adults | 1,000 mg |
What foods provide calcium?
Calcium is found in many foods. You can get recommended amounts of calcium by eating a variety of foods, including the following:
careful of which cereals you choose for breakfast.
and also careful of over-consumption of juices.
be careful of processed foods in general.
the calcium sources that I prefer are milk, cheese, kale, broccoli, chinese cabbage, soft bones of fish, breads and pastas. and orange juice. and yogurt.
the functions of phosphorus
The main function of phosphorus is in the formation of bones and teeth.
It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy.
Phosphorus works with the B vitamins. It also helps with the following:
Kidney function
Muscle contractions
Normal heartbeat
Nerve signaling
Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus. Phosporus is found in smaller amounts in vegetables and fruit. Oct 25, 2018
How Much Phosphorus Should I Aim For?
The table below will show you how much you need:
| Aim for an intake of milligrams (mg)/day | Don’t exceed | ||||
|---|---|---|---|---|---|
| Men and Women 19 to 70 | 700 | 4000 | |||
| Men and Women 71 and Older | 700 | 3000 | |||
| Pregnant Women 19 and Older | 700 | 3500 | |||
| Breastfeeding Women 19 and Older | 700 | 4000 |
Which foods have phosphorus?
Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus. Phosporus is found in smaller amounts in vegetables and fruit. This table will help show you foods which are a source of phosphorus.
| Food | Serving Size | Phosphorus (mg) | |||
|---|---|---|---|---|---|
| Meat, poultry, fish | |||||
| Pork, various cuts, cooked | 75g (2 ½ oz) | 130-221 | |||
| Veal, various cuts, cooked | 75g (2 ½ oz) | 178-194 | |||
| Beef or lamb, various cuts, cooked | 75g (2 ½ oz) | 144-180 | |||
| Beef, ground, cooked | 75g (2 ½ oz) | 134-174 | |||
| Chicken or turkey, various cuts, cooked | 75g (2 ½ oz) | 134-163 | |||
| Salmon, canned | 75g (2 ½ oz) | 244-247 | |||
| Salmon, cooked | 75g (2 ½ oz) | 189-192 | |||
| Tuna, light, canned in water | 75g (2 ½ oz) | 104 | |||
| Mackerel, cooked | 75g (2 ½ oz) | 120-238 | |||
| Rainbow trout, cooked | 75g (2 ½ oz) | 202 | |||
| Sardines, canned in oil | 75g (2 ½ oz) | 368 | |||
| Soy, nuts, seeds and legumes | |||||
| Pumpkin or squash seeds, without shell | 60 mL (1/4 cup) | 676 | |||
| Sunflower seeds, without shell | 60 mL (1/4 cup) | 375-393 | |||
| Tempeh/fermented soy product, cooked | 150 g (3/4 cup) | 380 | |||
| Beans, adzuki, cooked | 175 mL (3/4 cup) | 286 | |||
| Lentils, cooked | 175 mL (3/4 cup) | 264 | |||
| Chickpeas/garbanzo beans | 175 mL (3/4 cup) | 204 | |||
| Tofu, cooked | 175 mL (3/4 cup) | 146-204 | |||
| Beans (kidney, black-eyed/cowpeas, cranberry/roman), cooked | 175 mL (3/4 cup) | 177-186 | |||
| Egg, cooked | 2 large | 126-157 | |||
| Milk and Alternatives | |||||
| Cheese (cheddar, gruyere, swiss/emmental, gouda, mozzarella, edam, provolone) | 50 g (1 ½ oz) | 232-302 | |||
| Milk (3.3% homo, 2%, 1%, skim, chocolate) | 250 mL (1 cup) | 217-272 | |||
| Cottage cheese | 250 mL (1 cup) | 291-358 | |||
| Yogurt, Greek, all types | 175g (3/4 cup) | 156-246 | |||
| Fortified soy beverage | 250mL (1 cup) | 253 | |||
| Grain Products | |||||
| Bran flakes | 30 g | 344 | |||
| Oatmeal, instant, cooked | 175 mL (¾ cup) | 142 | |||
| Quinoa, cooked | 125 mL (1/2 cup) | 149 | |||
3. potassium
and yes there is much more. .....
and yes there is much more. .....
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