When it comes to dietary intake of minerals, so first question is that how much amount of minerals, we should take in our regular diet? And according to that you can calculate that your daily multivitamins and minerals are enough or not? But it can be hard to calculate it with so many nutritional terms, numbers and abbreviations.

Minerals are the essential nutrient to prevent serious disease so that you can get the perfect health. In simple terms minerals can be classified as per the amount of minerals that our body needs per day. If we need any mineral less than 100 mg a day, so it will fall under minor minerals or trace elements and if we need any mineral more than 100 mg a day, so it will come under main minerals or major elements.

1) Calcium:

Our human body needs calcium in great amount as it is helpful in bone development and teeth development, in short we can say that calcium play a vital role in nerve transmissions and muscle function. According to medical experts, we should take at least 1,000 to 1,200 milligrams of calcium per day.

Source of Calcium: Spinach, beans, broccoli, cabbage and dairy products.

2) Sodium:

Sodium is very important mineral for our human body as it can  stimulate muscle and nerve function, to assist in muscle contraction in human body, to maintain  the proper fluid balance inhuman body, and relaxation and to support the absorption of other nutrients like; glucose, amino acids and chloride. According to medical experts, we should take at least 180 to 500 milligrams of sodium per day.

Source of Sodium: Processed foods, tomato sauce and soups.

3) Potassium:

Potassium helps to controls the electrical activity of heart and to regulate blood pressure. Our human body need a proper pH balance of the blood and it also use carbohydrates to build proteins and to support normal growth. According to medical experts, we should take at least 4,700 milligrams of potassium per day.

Source of Potassium: Chicken, fish, pumpkin, green beans, potatoes, tomatoes, sweet potato, bananas, pears, beef, turkey and more.

4) Magnesium:

To support 300 biochemical reactions, our human body needs magnesium. Magnesium is essential for teeth and bone formation, and it also supports the function of muscle and nerve to keeps heart beat regular. According to medical experts, we should take at least 4400 to 420 milligrams magnesium per day.

Source: Oat bran, spinach, Beans, nuts, brown rice, almonds, cashews, whole grains, bran cereal and green vegetables.

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