Macro Minerals are necessary in building bones, maintaining fluids, maintaining proper Ph in body tissues, transmitting nerve impulses, maintaining cell membrane structure and facilitating enzyme action.
The five major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium. These are macro-mineral, which, unlike trace minerals, is needed by the body in large amounts.
Experts recommend 300 mg of magnesium for woman and 400 mg for me. Magnesium is found in dark leafy greens, legumes, nuts, and whole grains.
The American Heart Association recommends 1,500 milligrams (mgs) of sodium per day for most adults.
Less than 2 percent of Americans get the recommended 4,700 mg per day. Though most of us associate potassium with bananas, other foods such as leafy greens, potatoes, legumes, and salmon provide more.
It helps control your weight, lower blood pressure and cholesterol, ease constipation, fight inflammation, and boost your immune system.
Adding a regular rotation of whole grains, legumes, nuts and seeds, and fruits and vegetables to your diet will help you get the recommended 20 to 30 grams of fiber daily.
Phosphorus is one of the most abundant minerals in the body. It normally makes up about 1% of total body weight. Phosphorus is required for normal functioning of every cell in the body but most of it, approximately 85%, is bound with calcium to form bones and teeth. Calcium phosphate is the major mineral component of bones. Foods high in phosphorus are cheese, milk, meat, legumes, whole grains
The mineral calcium is important for bone health and blood pressure control; adults need 1,000 to 1,200 mg per day. Besides dairy products, calcium is also found in almonds bok choy, broccoli, broccoli robe, kale, canned salmon with bones, tofu, and white beans
As a group, minerals are one of the four groups of essential nutrients, the others of which are vitamins, essential fatty acids, and essential amino acids.