Minerals

Iron

What is it?
- Iron is a mineral crucial for the creation of red blood cells, which are responsible for transporting oxygen in the blood to all areas of the body. This is the same type of iron you find in metal (like a cast iron pan)!
- Iron is the most common nutrient deficiency in the world, especially in women. If you think you may be deficient in iron, consult your doctor before taking any iron supplements.
How much do you need?
- Daily iron intake depends on your age, sex, and your diet (whether you are a vegetarian, vegan, or omnivore). Vegetarians who don’t eat meat, seafood, or poultry should consume nearly twice as much iron as indicated because they have a harder time absorbing the iron into their body.
- The following table outlines iron intake in milligrams:

Where can you get it from?
- You can find iron naturally in foods like meat, poultry, seafood, beans (white and kidney), lentils, spinach, nuts, and some dried fruits like raisins.
- Iron is also fortified in some foods, just check the food label!
- You body is better at absorbing iron from plant sources when they’re paired with foods that contain Vitamin C (for example, sweet peppers, tomatoes, broccoli, strawberries, and other citrus fruits), and seafood, poultry, and meat.
- To put it into perspective: Half a chicken breast contains 0.71 mg Iron and a small box of Sun-Maid raisins contains 0.81 mg Iron. This doesn't see like much, but the thing to remember is that your iron intake will fluctuate over a few days, and that average is more important than a single day. So, just try to mix up your diet with these kinds of foods.

Sodium

What is it?
- Sodium is an electrolyte which plays an important role in maintaining and balancing water in the body and all cells. Contrary to popular belief, sodium is not the same as salt, but is merely a component of salt.
How much do you need?
- The following table indicates the recommended amount of Sodium based on your age in milligrams:

Where can you get it from?
- As 85% of men and between 60-80% of women aged 9 to 70 had sodium intakes exceeding the tolerable upper intake level in 2004, it is recommended to be cautious of your sodium intake because high sodium intake is linked to high blood pressure and increased risk of stroke and cardiovascular disease.
- Check food labels for sodium content, and eat foods with high sodium in moderation.
- High sodium foods include processed meats, gravies, and sauces, and chips.
- To put it into perspective: About 14 Salt n' Vinegar chips are 270 mg of Sodium. It can add up quickly.

Potassium

What is it?
- Potassium is a type of electrolyte responsible for maintaining normal body growth, breaking down carbohydrates, and building protein.
How much do you need?
- Once again, Potassium intake depends on your age. The following table outlines recommended amounts for your age in grams:

Where can you get it from?
- Meat sources, like chicken, red meat, and fish are all good sources of Potassium.
- You can also find Potassium in vegetables including broccoli, peas, tomatoes, potatoes (especially their skins), lima beans, and sweet potatoes.
- Citrus fruits, bananas, prunes, kiwi, cantaloupe, and apricots are also good sources of Potassium.
- To put it into perspective: 1 cup of mashed sweet potatoes is 0.75 g of Potassium.

Calcium

What is it?
- Calcium is a mineral found in some types of foods. It plays a vital role in muscle movement, helps nerves send messages to and from our brain and body, and is important for strong bones and teeth.
How much do you need?
- Daily Calcium intake requirements depend on your age. The following table outlines how much Calcium is needed in milligrams:

So… should you be supplementing?

Unless you qualify as someone who may be at risk for deficiency for any given mineral, most people can easily get their minerals simply from a balanced diet.
If you think supplementation is right for you, a Multivitamin & Mineral tablet would be your next best bet rather than taking tablets for individual minerals. This is because it is easier to exceed your recommended daily intake of individual minerals, which can be toxic to your body.
Consult your doctor if you’re not sure!

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