The 3 Minerals Important for Health

There are many minerals essential for human health, but three stand out as being particularly important. These minerals are calcium, iron, and magnesium.

Calcium:

Calcium is essential for strong bones and teeth. It also plays a role in muscle contraction, nerve function, and blood clotting. Most of the body’s calcium is stored in the bones and teeth.

The body needs calcium to absorb vitamin D, which is important for bone health. Vitamin D is produced by the body in response to sunlight exposure.

Calcium can be found in dairy products such as milk, cheese, and yogurt; dark leafy greens such as kale and spinach; fish with edible bones such as sardines and salmon; and calcium-fortified foods such as tofu, cereal, and bread.

The Recommended Dietary Allowance (RDA) for calcium is 1,000 mg per day for adults 19-50 years old, 1,200 mg per day for adults 51 years and older, and 1,300 mg per day for pregnant and lactating women.

Too much calcium can lead to kidney stones and other health problems.

Iron:

Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron also plays a role in energy metabolism and cognitive function.

Most of the body’s iron is stored in hemoglobin. The rest is found in the liver, bone marrow, and muscles.

Iron can be found in meat, poultry, and fish; beans and lentils; dark leafy greens; and fortified foods such as breakfast cereals, bread, and pasta.

The RDA for iron is 8 mg per day for adult men and postmenopausal women, 18 mg per day for premenopausal women, and 27 mg per day for pregnant women.

Too much iron can lead to iron overload and other health problems.

Magnesium:

Magnesium is involved in many biochemical reactions in the body, including energy production, protein synthesis, and muscle contraction. It is also essential for the proper function of nerves and muscles.

Most of the body’s magnesium is stored in the bones. Magnesium can be found in green leafy vegetables, nuts and seeds, fish, and whole grains.

The RDA for magnesium is 400 mg per day for adults.

Too much magnesium can lead to diarrhea and other health problems.

Which of the Following is Not a Characteristic of a Mineral?

A. Essential for human health

B. Can be found in the bones

C. Found in dairy products

D. A source of energy

D. A source of energy is not a characteristic of a mineral. Minerals are essential for human health, but they are not a source of energy. Minerals can be found in the bones, in dairy products, and in other foods.

Energy can be found in carbohydrates, fats, and proteins. These nutrients are found in foods such as fruits, vegetables, meat, poultry, fish, beans, lentils, and nuts.

Also, energy can be found in the form of calories from food. One calorie is a unit of energy that is equal to the amount of energy needed to raise the temperature of one gram of water by one degree Celsius.

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Jay Stallings

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