Most clients are aware that they should be getting enough vitamins in the food they select each day. Minerals, the bastard child of vitamins, tend to get less attention.
Yet studies have shown that most people get less than the recommended daily amounts of vital minerals, especially calcium, magnesium and potassium. The recommended daily intake for calcium is 1,000 milligrams (mg) for men under age 50 and premenopausal women; 1,200 mg for men ages 50–65; and 1,200–1,500 mg for men over age 65 and postmenopausal women. The recommended daily intake for magnesium is 420 mg for men and 320 mg for women. The recommended daily intake for potassium is 4,700 mg for men and women.
Although taking a mineral supplement may work for some people, experts advise that it is better to get these micronutrients from whole foods. For one thing, taking too much of any mineral supplement can result in exceeding the daily intake, which can potentially be dangerous. Additionally, magnesium supplements can cause diarrhea, while potassium supplements can result in kidney problems for those who take certain medications, such as diuretics or ACE inhibitors.
Here’s a look at some good dietary sources of three of the most neglected minerals: calcium, magnesium and potassium.
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