In order to get the body's needs of minerals, one does not have to take every mineral daily and cover the need of it completely. Covering our needs of any mineral weekly through food diversity can be enough. This way we can reach the required natural health state of our body. Moreover, in some cases (such as childbirth), in addition to some pathological conditions and post-certain procedures, taking minerals as supplements is a must to avoid any deficiency or damage on the body, it should be under the direct supervision of the doctor though. The following table shows the essential minerals and the daily needs of men and women, as well as the most important nutrients or foods containing each mineral for the (25 to 51) year range.
Name/ Type of Mineral
Example of a food source, each 100 grams have:
Women: 1.500 mg
Brown rye bread → 523 mg,Emmental cheese (45% fat in dry layer) → 280 mg.Note: 1 gram of boiled salt contains
400 mg of sodium
Women: 2.300 mg
Note: 1 gram
of boiled salt contains 600 mg of sodium
The requirement can be covered by mineral water as
it naturally contains chloride > 200 mg/L
Women: 4.000 mg
(Slightly diluted of oil) → 1.920 mg,
Small dried apricots
→ 1.370 mg,
unpeeled) → 443 mg,
Mushroom → 390 mg,
Bananas → 382 mg,
Full bread with
sunflower seeds → 250 mg.
Women: 1.000 mgMen: 1.000 mg
Gouda cheese (40% fat in dry layer) → 800 mg,
Milk (yoghurt) (1,5% fat) → 123 mg,
Broccoli → 58 mg,
Fennel → 38 mg.
The requirement can be covered by mineral water as it is
naturally rich in calcium if the calcium percentage was (according to the
source) > 150 mg/ L
Women: 700 mgMen: 700 mg
Oatmeal and corn flakes with dried
vegetables (without sugar) → 325 mg,
Turkey meat (skin-free breast) → 200
Flounder → 198
Brown rye bread → 118 mg,
Ayran, Shenina → 90 mg,
Potato (poached, unpeeled) → 50 mg.
Women: 300 mgMen: 350 mg
Cashew → 270 mg,
Lentils → 129 mg,
Natural rice → 119 mg,
Whole bread with sunflower seed-beans
→ 106 mg,
Spinach 58 → mg.
Women: 15 mgMen: 10 mg
Pumpkin seeds → 12,5 mg,
Lentils → 8 mg,
Liver sausage → 5,5 mg,
Tofu (vegetable cheese from soy milk → 5,4 mg,
Brown Rye Bread → 2,5 mg,
Beef (lean muscle, without grease) → 2,1 mg,
Atlantic herring → 1,1 mg.
Women: 200 µgMen: 200 µg
Shrimp 91 → µg,
European fish (flounder) → 53 µg,
Atlantic herring → 40 µg,
Tuna → 50 µg,
Mackerel → 49 µg.
Note: Iodized salt can contribute to
the body's Iodine requirement.
Women: 3,1 mgMen: 3,8 mg
Black tea → 9,5 mg,
Walnut→ 0,68 mg,
Atlantic cod 0,13 mg,
Brown rye bread → 0,013 mg.
The requirements can be covered by mineral water as it contains
fluoride (according to the source) > 1 mg/l
In order to get the body's needs of vitamins, one does not have to take every vitamin daily and cover the need of it completely. Covering our needs of any vitamin weekly through food diversity can be enough. This way we can reach the required natural health state of our body. Moreover, in some cases (such as childbirth and folic acid), in addition to some pathological conditions and post-certain procedures, taking vitamins as supplements is a must to avoid any deficiency or damage on the body, it should be under the direct supervision of the doctor though. The following table shows the essential vitamins and the daily needs of men and women, as well as the most important nutrients or foods containing each vitamin for the (25 to 51) year range.
Gluten, following a good diet, and seeking gluten-free products
Gluten is a mixture of hundreds of proteins that belong to the same family. It can be found in some grains, like wheat and barley, in the endosperm (which is a type of tissues in seeds that is considered to be the basis of the production of flour). The endosperm feeds plant embryos during the process of plant breeding. Gluten is like the glue that connects food to each other, which in turn affects the process of chewing baked products.
Some people are allergic to gluten or have what is known as gluten intolerance. This means that their bodies produce an abnormal immune response when the gluten is dissolved during the digestion process, resulting in an immune response that is harmful to the intestines, preventing them from absorbing essential nutrients. In these cases, doctors usually recommend a gluten-free diet such as cutting off bread, beer, French fries, pasta, soy sauce, and even some kinds of soup (unless they are "gluten-free").
Wheat allergy is also a rare type of allergy that appears on the skin, the respiratory system or the gastrointestinal responses due to the use of wheat allergens, but not necessarily because of gluten. US Department of Health and Human Services has indicated that the most famous types of gluten intolerance appear in the celiac disease, but scientists have lately become aware of another form of gluten intolerance called non-celiac gluten sensitivity. After patients with allergies take gluten, they may encounter many symptoms of the celiac disease, such as diarrhea, fatigue and joint pain, without causing any harm to the intestines. These symptoms can be a result of poor digestion. According to a study conducted in 2015, the non-celiac gluten sensitivity appears to be more common among females and males at the mid-youth level. The study also questions the percentage of the population already suffering from this disease, many patients appear to diagnose and treat themselves with a gluten-free diet without consulting a doctor. Studies suggest that a random gluten-free diet may lead to:
1. Nutritional deficiency resulting from an unstudied gluten-free diet which can lead to reduce carbohydrates as gluten and carbohydrates are related to each other.
2. Weight gain. Food manufacturers often add extra quantities of fat or sugar to make gluten-free products taste better, which increases the number of calories per product. Sometimes it even deceives those who follow a diet to control the size of their waist.
Removing gluten from diet and following a gluten-free diet means a significant change in the amount of vitamins, fiber and other nutrients. So, it is important to choose alternatives that cover all your needs and follow a gluten-free diet after consulting a doctor or a nutritionist. It is also advised to eat the food that is free from preservatives, hardened oils or artificial coloring when following the diet.
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Minerals and coverage of daily body needs
In order to obtain the body's mineral needs, it is not necessary to take every mineral daily and cover the body's needs completely