Chloride – GoodnewsHealthandFitness

Major
Minerals innerbody.com
“…

Major minerals are the ones that the body requires in amounts of at least 100 milligrams per day. They are sodium, potassium, chloride, phosphorus, calcium, magnesium and sulfur. The first four are included in the discussion of fluid and electrolytes.

Potassium

Top 10 Foods Highest in Potassium – YouTube

14 Healthy Foods That Are High in Potassium healthline.com
“..In the US, the recommended daily intake (RDI) for potassium is 4,700 mg. This level is higher than those set by most other countries but has proven to be beneficial (2).

Getting enough potassium is essential for bone and heart health. It is especially important for people with high blood pressure and may decrease heart disease and stroke risk (1).

This article lists 14 of the foods highest in potassium…

1. White Beans

White beans are one of the best, containing 829 mg of potassium in one cup (179 grams), or 18% of the RDI (3)….

2. Potatoes and Sweet Potatoes

..Yet potatoes and sweet potatoes are not just good sources of potassium. They are also high in vitamin C, vitamin B6 and manganese.

Not to mention, sweet potatoes provide nearly four times the RDI for vitamin A in just 100 grams (3.5 ounces)…

3. Beets

Beets are a deep red root vegetable with a naturally sweet flavor.

One cup (170 grams) of beets contains 518 mg of potassium, or 11% of the RDI (10)…

4. Parsnips..

One cup (156 grams) of parsnips provides 12% of the RDI, or 572 mg of potassium (15)….

5. Spinach

Spinach is a highly nutritious vegetable.

…One cup (180 grams) of cooked spinach provides 18% of the RDI for potassium, making it a great choice for those wanting to increase their intake (19)…

6. Swiss Chard

Swiss chard is a leafy green vegetable with red or yellow stalks…

It is packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 21% of the RDI for potassium (25)…

7. Tomato Sauce..

8. Oranges and Orange Juice

Citrus fruits like oranges are well known for being high in vitamin C, but they are also a good source of potassium…

9. Bananas

Bananas are famous as a good source of potassium. Indeed, one medium-sized banana contains 422 mg, or 12% of the RDI for potassium (42).

10. Avocados

Avocados are extremely nutritious, tasty and unique..

11. Yogurt
…
Yogurt is a great source of calcium, riboflavin and potassium. One cup (245 grams) of this creamy treat provides you with 11% of the RDI for potassium (52)….

13. Salmon

Half of a filet of salmon (187 grams) provides 683 mg of potassium, or 15% of the RDI (57)….

14. Coconut Water..

One of these electrolytes is potassium. Drinking one cup (240 grams) of coconut water will provide you with 600 mg of potassium, or 13% of the RDI (63)…”

*see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com

“.. Calcium
Functions:
Major component of bones and teeth
Required for muscle contraction
Required for nerve transmission
Plays a role in cellular metabolism
Aids blood clotting
Recommended Intakes of Calcium: The AI for adults aged 19 to 50 is 1000 mg. Because calcium is so critical to preventing bone disease later in life, the AI is higher for adolescents and teens since they can still build bone mass. The AI for males and females aged nine to 18 is 1300 milligrams. For those aged 51 and older, the AI is 1200.
An opened can of sardinesSources of Calcium: Americans get about half of their calcium from dairy foods. Chinese cabbage, kale and turnip greens contain absorbable calcium. Spinach and some other vegetables contain calcium that is poorly absorbed. Sardines and other canned fish with bones are additional sources. Some foods such as orange juice and bread are fortified with calcium, and some tofu is processed with calcium making it another source of this mineral.
..

Top 10 Calcium Rich Foods draxe.com
“…Top 10 Calcium Rich Foods

1) Raw Milk
1 cup: 300 mg (30% DV)

2) Kale (cooked)
1 cup: 245 mg (24% DV)

3) Sardines (with bones)
2 ounces: 217 mg (21% DV)

4) Yogurt or Kefir
6 oz: 300 mg (30% DV)

5) Broccoli
1 ½ cup cooked: 93 mg (9% DV)

6) Watercress
1 cup: 41 mg (4% DV)

7) Cheese
1 oz: 224 mg (22% DV)

8) Bok Choy
1 cup:74 mg (7% DV)

9) Okra
1 cup: 82 mg (8% DV)

10) Almonds
1 oz: 76 mg (8% DV)..”

“..When You Get Too Much or Too Little Calcium: The UL for calcium is 2,500 milligrams. Excess calcium may cause mineral imbalances because it interferes with the absorption of iron, magnesium, zinc and others. Too little calcium causes osteoporosis. Some research connects low calcium intake to increased risks of high blood pressure, colon cancer and preeclampsia (high blood pressure and excess protein in the urine of a woman more than 20 weeks pregnant)…”

“..Magnesium

Functions:
Assists enzymes in more than 300 chemical reactions in the body
Supports cellular activity
Participates in muscle contraction
Aids blood clotting
A component of bone

Recommended Intakes of Magnesium: The RDA for men and women aged 19 to 30 years is 400 and 310 milligrams per day, respectively. For older adults, the RDA bumps up to 420 milligrams and 320 milligrams for men and women, respectively.
Sources of Magnesium: Leafy greens, potatoes, whole grains, nuts, seeds and legumes are good sources of magnesium…”

Top 10 Magnesium Rich Foods Plus Proven Benefits draxe.com
“..Magnesium-rich foods are essential for cellular health and over 300 biochemical functions in the body. Unfortunately, around 80 percent of American’s may have a magnesium deficiency, and the majority of them don’t even know it!..

Some of the major functions that require magnesium are:

Protein synthesis
Nerve function
Blood sugar control
Neurotransmitter release
Blood pressure regulation
Energy metabolism
Production of the antioxidant glutathione
..

Top 10 Magnesium Rich Foods

Green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll. Here are the top 10 foods high in magnesium that you will want to add into your diet.

(Men RDA 400 milligrams and Women RDA 310 milligrams a day)

Spinach — 1 cup: 157 milligrams (40% DV)

Chard — 1 cup: 154 milligrams (38% DV)
Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
Almonds — 1 ounce: 80 milligrams (20% DV)
Black Beans — ½ cup: 60 milligrams (15% DV)
Avocado — 1 medium: 58 milligrams (15% DV)
Figs — ½ cup: 50 milligrams (13% DV)
Dark Chocolate — 1 square: 95 milligrams (24% DV)
Banana — 1 medium: 32 milligrams (8% DV)

Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes…”

“..UL for magnesium is 350 milligrams from supplements or medicines because it may cause diarrhea. Severe toxicity may cause confusion, loss of kidney function, difficulty breathing and cardiac arrest. Individuals with kidney Doctor taking a patient’s blood pressuredisease are at higher risk for magnesium toxicity. Overt symptoms of magnesium deficiency in healthy people are rare. However, a magnesium deficiency can occur in individuals with kidney disease, alcoholism or prolonged diarrhea. Early signs of poor magnesium status are loss of appetite and weakness. Later signs are muscle cramps, irritability, confusion and cardiac abnormalities. Many people consume suboptimal amounts of magnesium, and low magnesium stores may be related to increased risk of cardiovascular disease, high blood pressure, type 2 diabetes and immune dysfunction…”
*see Medical: Benefits Soaking Feet in Magnesium Chloride Hexahydrate? goodnewshealthandfitness.wordpress.com/

“..Sulfur

Functions:
Helps maintain acid-base balance
Assists in some of the liver’s drug-detoxifying pathways
A component of some vitamins and amino acids
Recommended Intakes of Sulfur: There is no Dietary Reference Intake (DRI) for sulfur
Sources of Sulfur: Since sulfur is a component of amino acids, protein-rich foods are good sources of sulfur…”

The Benefits of Sulfur — Why You Need Epsom Salt, Broccoli and MSM articles.mercola.com
“..Sulfur-Rich Vegetables

Fibrous, non-leafy vegetables are rich in sulfur. Examples include:

Cruciferous veggies7 such as cabbage, broccoli, cauliflower, Brussels sprouts, mustard greens and bok choy
Alliums such as onions, shallots, garlic and leeks
Edible stalks and stems such as celery, fennel and asparagus

Cruciferous vegetables have become well known for their anti-cancer properties, and the organosulfur compound sulforaphane is one of the primary compounds responsible for this effect. As noted by The World’s Healthiest Foods:8…

Other Sulfur-Rich Foods

Other foods that are high in sulfur include:

Protein-rich animal products such as organic pastured egg yolks, grass-fed beef, organic pastured chicken and wild-caught fish
Nuts such as walnuts, almonds and cashews
Seeds such as sesame seeds and sunflower seeds
Dairy products such as milk, cheese and sour cream (ideally from organic grass-fed cows)
Certain fruits: coconut, bananas, pineapple and watermelon
..”

Sulfur and Sulfite Rich Foods, Sulfur Burps – Nutrients Review nutrientsreview.com

“…You can get all the required sulfur from the sulfur-containing amino acids cysteine and methionine [1], cystine, homocystine, homocysteine and taurine. Other sources of dietary sulfur include vitamins B1 (thiamin) and B7 (biotin), methylsulfonylmethane (MSM), dimethyl sulfoxide (DMSO), inorganic sulfate in foods, drinking water and other beverages.
Chart 1. Foods High in Sulfur
PLANT FOODS Sulfur (mg)
Tea (1 cup, 237 mL) 430
Cocoa drink (1 cup, 237 mL) 400
Carrageenan, dried (1 tsp, 5 g) 270
Peaches, dried (100 g) 240
Apricots, dried (100 g) 170

Barley (100 g) 120
Coffee (100 mL) 110
Peanuts (1 oz, 28 g) 110
ANIMAL FOODS
Duck (3 oz, 85 g) 340

Shellfish (3 oz, 85 g) 230-340
Beef (3 oz, 85 g) 170-300
Poultry: chicken, turkey, goose (3 oz, 85 g) 200-280
Beef liver (3 oz, 85 g) 230
Fish (3 oz, 85 g) 110-210
Cheese (2 oz, 57 g) 130-190
Egg (50 g) 180
Lamb, mutton (3 oz, 85 g) 140-170
Sausage (3 oz, 85 g) 70-150..

“..When You Get Too Much or Too Little Sulfur: There are no known deficiency or toxicity symptoms…”

Micronutrients – Vitamins and Minerals – YouTube

Macrominerals: The Seven Major Minerals of Human … – YouTube

Major Minerals – YouTube

*see <= Health: Nutrition-Micronutrients Pt. 1~Vitamins=Water Soluble & Health: Nutrition-Micronutrients Pt. 2~Vitamins=Fat Soluble Health: Nutrition-Micronutrients Pt. 4~Vitamins=Trace Minerals goodnewshealthandfitness.wordpress.com

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