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To Your Health
April, 2011 (Vol. 05, Issue 04) |
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Where to get it: Natural food sources high in selenium include cereals, Brazil nuts, legumes, beef, chicken, eggs, and cheese.
Complete nutrition is a must for optimal health, so it is crucial to supply the body with sufficient amounts of nutrients by eating a wide variety of vitamin- and mineral-rich foods. While supplementation is an option, the best and most bioavailable form of any mineral is always in its natural food form. If you do choose mineral supplementation, be sure to get a brand that is made from natural food-based sources of minerals rather than synthetic ones. A diet based on mineral- and nutrient-rich whole foods is linked with increased antioxidant activity, improved digestion, healthy inflammation response, healthy glucose metabolism, healthier lipid profiles and increased immune activity, among other benefits. Talk to your doctor for more information.
Minerals That Matter: The Big 6 for Women
Magnesium |
Calcium |
Iron |
Key Functions
Energy metabolism, protein synthesis, bone health, muscle and nerve function.
Food Sources
Leafy green vegetables, seaweed or green algae, avocados, nuts, beans, raw chocolate, and grains such as brown rice and millet.
RDA for Adult Women
(Age 19 and older)*
Age 19-30: 310 mg
Age 31+: 320 mg |
Key Functions
Healthy muscle function, nerve transmission, intracellular signaling, and hormonal secretion; support and structure of bones and teeth.
Food Sources
Dairy products; nondairy sources (preferable) include sea vegetables, Chinese cabbage, kale and broccoli, as well as foods, juices, drinks and cereals fortified with calcium.
RDA for Adult Women
(Age 19 and older)*
Age 19-50: 1,000 mg
Age 51+: 1,200 mg |
Key Functions
Part of the protein hemoglobin, which carries oxygen in the body; also found in the protein myoglobin, which makes oxygen available for muscle contractions.
Food Sources
Red meats, fish and poultry, lentils, beans, black strap molasses, dried apricots, raisins.
RDA for Adult Women
(Age 19 and older)*
Age 19-50: 18 mg
Age 51+: 8 mg |
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Zinc |
Iodine |
Selenium |
Key Functions
Strengthens immune system, increases white blood cell count, helps regulate hormones; supports absorption of calcium.
Food Sources
Oysters, pumpkin and many other seeds, most meat products, beans, nuts, whole grains.
RDA for Adult Women
(Age 19 and older)*
Age 19+: 8 mg
Pregnant: 11 mg
Lactating: 12 mg |
Key Functions
Strongly influences nutrient metabolism, detoxification, nerve and muscle function, nail, hair, skin and tooth condition and mental development.
Food Sources
Seafood, seaweeds such as kelp; clams, lobsters, oysters, and sardines.
RDA for Adult Women
(Age 19 and older)*
Age 19+: 150 mcg
Pregnant: 220 mcg
Lactating: 290 mcg |
Key Functions
Stimulates glucose uptake and regulates metabolic processes including fatty acid synthesis; acts as an antioxidant against free radicals.
Food Sources
Cereals, Brazil nuts, legumes, beef, chicken, eggs, and cheese.
RDA for Adult Women
(Age 19 and older)*
Age 19+: 55 µg
Pregnant: 60 µg
Lactating: 70 µg |
| *Source: National Institutes of Health, Office of Dietary Supplements. Dietary Supplements Fact Sheets. |
IsaAc Eliaz, MD, LAc, MS, has been practicing integrative, holistic medicine for more than 25 years. He is the medical director of Amitabha Medical Clinic and Healing Center in Sebastopol, Calif., where integrative health practitioners work with patients to treat cancer and other chronic illness. Learn more at www.dreliaz.org.
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