How Much and Which Minerals Should We Take Daily?

How much and which mineral we need to take daily depends on the person's age, gender, health problems, sports, and lifestyle. Getting a balanced mineral intake is essential for a healthy diet.

The symbols and explanations indicating mineral amounts are as follows.

Mg is short for milligram and is defined as one-thousandth of a gram. So, 1 mg = 0.001 gram.

Mcg is short for microgram. A microgram (mcg) is one-millionth of a gram. So 1 mcg = 0.000001 grams or 1 mcg = 0.001 milligrams.

While milligrams indicate larger amounts, micrograms indicate much smaller amounts.

Although the amount of minerals we need to take daily varies according to the characteristics mentioned above, the average daily minerals and sources that adults need to take are as follows.

Calcium 1000-1200 mg daily: It has an important role in bone and tooth health and muscle functions. Sources of calcium are milk and dairy products, seafood, green leafy vegetables, nuts and legumes. Approximately 99% is stored in bones and teeth.

Iron 8-18 mg daily (18 mg for women, 8 mg for men): Vital for the body. It has important functions such as hemoglobin production and oxygen transport. It is found in red meat, offal, poultry, seafood, legumes, whole grains, nuts and green leafy vegetables. It may be beneficial to consume it with foods containing vitamin C (peppers, tomatoes, oranges) to increase iron absorption.

Magnesium 310-420 mg daily: It has functions such as energy production, muscle and nerve functions, bone health and protein synthesis in the body. It is found in green leafy vegetables, whole grains, seeds, nuts, legumes, fish and seafood, bananas, figs, avocados, dairy products and dark chocolate.

Phosphorus 700 mg daily: Important for bone and teeth health, cell repair and energy production. Found in meat, fish, eggs, dairy products, whole grains, legumes, dried fruits, nuts and seeds, apples, bananas, potatoes, broccoli, artichokes and cocoa.

Potassium 4700 mg daily: An important mineral for fluid balance, muscle and nerve functions, heart health, and muscle cramps. Fruits (bananas, avocados, oranges, kiwi, melons, peaches, pomegranates, grapes), vegetables (sweet potatoes, spinach, broccoli, beets, chard, artichokes, squash, tomatoes), legumes (chickpeas, lentils, white beans, black-eyed peas), seafood (salmon, mackerel, tuna, and turbot), whole grains (quinoa, brown rice, oats, barley), dairy products (yogurt, cheese) are foods rich in potassium.

Zinc 8-11 mg daily: Plays an important role in the immune system, wound healing, cell division and DNA synthesis. Found in meat and seafood, offal, eggs, legumes, whole grains, mushrooms (especially shiitake mushrooms), vegetables, dairy products, cocoa and dark chocolate. Not stored by the body.

Selenium 55 mcg daily: It has antioxidant properties. It has important functions such as supporting the body's defense system, strengthening immune function, and protecting thyroid health. It is found in Brazil nuts, shrimp, tuna, salmon, oysters, sardines, red meat, turkey, chicken, egg yolk, mushrooms, yogurt, cheese, grains and legumes.

Copper 900 mcg daily: A mineral that is effective in iron absorption, strengthening of connective tissues, nervous system health and energy production. It is found in seafood, offal (especially beef and sheep liver), whole grains, legumes, vegetables (asparagus, kale, spinach, sweet potatoes, mushrooms), fruits (grapes, avocados, apricots, pomegranates), and potatoes with skins.

Manganese 1.8-2.3 mg daily: Plays an important role in bone health, metabolism and immune system. Nuts (almonds, cashews, sunflower seeds, pumpkin seeds, hazelnuts), whole grains (quinoa, oats, whole wheat, brown rice, barley), legumes (lentils, chickpeas, beans), green leafy vegetables (spinach, chard, kale, brussel sprouts), vegetables (sweet potatoes, potatoes, carrots, asparagus), fruits (pineapple, mango, watermelon), black and green tea.

Iodine 150 mcg daily: Plays an important role in the healthy functioning of the thyroid gland and hormone production. It is found in seafood (cod, mackerel, sardine, tuna, oysters, shrimp, seaweed), strawberries, corn, broccoli, yogurt, cheese, egg yolk and iodized salt.

Additionally, mineral water is a type of beverage that is rich in minerals.

And of course, we should not forget to drink water in glass bottles.

We hope you can find your own balance in every aspect of life, such as nutrition and mineral intake…