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PERSONAL TRAINER ROUTINES.

Mineral Chart

MineralSourcesIndicationEfficacy

Minerals in organic products essential for body functions.

Calcium

Men: 800 - 1000 mg

Women: 700-800 mg
Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.

Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.

Phosphorus

Men: 1000 mg

Women: 850 mg (3-6 g)
Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, CheeseWith calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.Deficiency: (Rare) Weakness; bone pain; Anorexia.

Overdose: Hinders body's absorption of calcium.

Magnesium

Men: 230 - 250 mg

Women: 200 - 210 mg
Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat BranActivates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.

Overdose: Nausea, vomiting, low blood pressure, nervous system disorders.

Warning: Overdose can be fatal to people with kidney disease.

Potassium

Men: 40-80 mmol

Women: 40-80 mmol (3-6 g)
Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.Helps maintain regular fluid balance. Needed for nerve and muscle function.Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.)

Overdose: Rare.

Iron 

(Elemental)

Men: 8-10 mg

Women: 8-13 mg
Liver, lean Meats, Kidney beans, enriched Bread, Raisins.

Note: Oxalic acid in spinach hinders iron absorption.
Essential for making hemoglobin, the red substance in blood that acrries oxygen to body cells.Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)

Overdose: Toxic buildup in liver and in rare instances the heart.

Zinc

Men: 12 mg

Women: 9 mg
Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.Necessary element in more than 100 enzymes that are essential to digestion and metabolism.Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.

Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.

Selenium

0.05-0.2 mg
Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.

Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.Deficiency: Unknown in humans.

Overdose: Finger nail changes, hair loss.

Copper

2-3 mg
The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibres.Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs.

Overdose: Liver disease; vomiting; diarrhea.

Manganese

2-5 mg
Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.Deficiency: Unknown in humans.

Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.

Molybdenum

0.15-0.3 mg
The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.

Component of enzymes needed in metabolism. Helps regulate iron storage.Deficiency: Unknown in humans.

Overdose: Gout-like joint pain.


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