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AUS Bootcamps - Essential Nutrients - minerals
- 2. Calcium Builds bones and keeps them healthy Helps blood clot Helps nerves send messages Helps muscles contract 99% of our bodies calcium is in our bones and teeth 1000mcg per day
- 3. Where to find Calcium? Leafy greens (Spinach, Kale, Mustard greens) Collard greens Beans and Legumes Fortified plant milks (Soy, Rice, Almond) Firm Tofu Dried Figs
- 4. Copper Helps make red blood cells Keeps nerve cells and immune system healthy Helps form collagen Acts as an antioxidant, reducing free radicals that can damage DNA and cells 1.4 – 2.1 mg per day
- 5. Where to find Copper? Sesame seeds Cashews Soybeans Mushrooms Lentils Oats Oranges
- 6. Iron Important component of Hemoglobin, carries oxygen throughout your body Essential for healthy immune system and enzymes Iron deficiency is called Anemia 9-27mg per day Heme Iron (Found in animal products) Non-Heme Iron (Found in plant foods)
- 7. Where to find Iron? Legumes (Lentils, Soybeans, Tofu, Beans) Grains (Quinoa, Brown rice, Oats) Spinach Tomatoes Nuts and Seeds
- 8. Magnesium Regulates muscle and nerve function Regulates blood sugar levels Regulates blood pressure Helps in making protein, bone and DNA 260 mg per day
- 9. Where do we get Magnesium? Beans and legumes Nut and seeds Whole grains (Brown rice and wheat wheat) Green Leafy Vegetables Oats Lentils Bananas
- 10. Manganese Helps form connective tissue, bones, blood clotting factors and sex hormones Plays role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation Necessary for normal brain and nerve function 1.8 – 2.3mg per day
- 11. Where to get Manganese? Whole grains (Brown rice, Oats and Wheat) Nuts and seeds Green leafy vegetables Teas Tomatoes Bananas
- 12. Phosphorus Works closely with calcium Builds strong bones and teeth 85% of Phosphorus kept in bones and teeth Makes Adenosine Triphosphate (cell energy) Proper cell functioning 700mg per day
- 13. Where to find Phosphorus? Pumpkin seeds Brazil Nuts Tofu and Soya foods Beans and Lentils Oatmeal Brown Rice Tomatoes and Bananas
- 14. Potassium Key Electrolyte Conducts electricity in the body Crucial to heart function Role in skeletal and smooth muscle contraction Important for digestive function 3510mg per day
- 15. Where to find Potassium Beans and Peas (Green Peas, Lima beans) Nuts (Hazelnuts, cashews, walnuts) Green Vegetables (Spinach, cabbage, parsley) Root Vegetables (Sweet Potatoes) Fruits (Bananas, Dates, Papayas)
- 16. Selenium Reproductive and thyroid function DNA Production Protecting body from Free Radicals and infections Work as an antioxidant especially when combined with Vitamin E 200 – 400mg daily
- 17. Where to find Selenium? Brazil Nuts White button mushrooms Lima/pinto beans Chia Seeds Brown Rice Seeds Green Vegetables (Spinach, broccoli, Cabbage)
- 18. Sodium Key role in maintaining proper blood pressure Attracts and holds water, helps maintain liquid portion of blood Regulates fluid balance No more than 1500mg per day
- 19. Where to find Sodium Himalayan Rock Salt, Sea Salt, Table Salt Beetroots Celery Sweet Potatoes Spinach
- 20. Zinc Helps immune system fight off bacteria and viruses Makes proteins and DNA Cell division Helps produce Testosterone (Males) 8-11 mg per day
- 21. Where to get Zinc? Beans and legumes (Lentils, black beans) Nuts and seeds (Almonds, Chia Seeds) Oats Mushrooms Green Vegetables (Spinach)
- 22. Water Helps maintain balance of body fluids The human body is approximately 60% water Aids in digestion, absorption Creation of saliva Transportation of nutrients Maintenance of body temperature Humans of average can live for 3 weeks without food but only a maximum of 10 days without water At least 2.6L of water per day depending on activity levels
- 23. Where to get Water The obvious source of water is in its natural state You can also get water from foods: Fruits (watermelon, oranges, apples) Vegetables (Spinach, sweet potatoes) Beans and Legumes (Lentils, Black beans)