1. Sodium
Sodium is the main component of table salt. The Chinese Nutrition Society recommends that the daily intake of sodium for adults over 18 years old is 2.2 grams, and the elderly should eat light food. Sodium is ubiquitous in various foods, and the main sources of sodium in the human body are salt, soy sauce, pickled food, smoked food, salty food and so on.
2. Calcium
Calcium is an important component of bones and teeth. Calcium deficiency can lead to osteomalacia, osteoporosis, etc., and can also cause convulsions. The Chinese Nutrition Society recommends that the daily intake of calcium for adults aged 18-50 is 800 mg; for middle-aged and elderly people after 50 years old, it is 1000 mg. Common calcium-rich foods include milk, yogurt, oatmeal, sea cucumber, dried shrimps, wheat, soybean flour, soy products, day lilies, etc.
3. Magnesium
Magnesium is an essential element to maintain the structure and function of bone cells. Magnesium deficiency can lead to nervous tension, emotional instability, muscle tremors, etc. The Chinese Nutrition Society recommends that the daily intake of magnesium for adults over the age of 18 be 350 mg. Common magnesium-rich foods are fresh green leafy vegetables, nuts, and whole grains (magnesium ions are also an essential component of chlorophyll molecules).
4. Phosphorus
Phosphorus is an important component of bones and teeth. Severe phosphorus deficiency can lead to anorexia and anemia. The Chinese Nutrition Society recommends that the daily intake of phosphorus for adults over the age of 18 be 700 mg. Common phosphorus-containing foods are lean meat, eggs, milk, animal offal, kelp, peanuts, nuts, and whole grains.
5. Iron
Iron is the most abundant trace element in the human body. Iron is closely related to the life and health of the human body. Iron deficiency can lead to iron deficiency anemia and decreased immunity. The Nutrition Society of my country recommends that the daily intake of iron for men or women over 50 years old is 715 mg. Common iron-rich foods are animal liver, kidney, caviar, lean meat, potatoes, wheat bran, and dates.
6. Iodine
Iodine is a building block of thyroid hormones. Iodine deficiency can lead to cretinism, goiter in children and adults, etc. The Chinese Nutrition Society recommends that the daily iodine intake for adults over the age of 18 be 0.15 mg. Common iodine-rich foods are seafood, such as kelp, seaweed, scallops, sea cucumbers, etc. Residents in coastal areas often eat seafood and residents in inland areas eat iodized salt, which is the most economical, convenient and effective way to ensure the balance of iodine metabolism.
7. Zinc
Zinc has the effect of promoting growth and development. Zinc deficiency in children can lead to poor growth and development; zinc deficiency in pregnant women can lead to poor brain development and mental retardation in babies, and even zinc supplementation after birth will not help. The Nutrition Society of my country recommends that the daily intake of zinc for adult males be 15.5 mg, and for adult women to be 11.5 mg per day. Common zinc-rich foods are liver, meat, eggs, and oysters.
8. Copper
Copper activates the formation of hemoglobin, promotes the absorption and utilization of iron, and plays an important role in the transfer of electrons, the synthesis of elastin, the metabolism of connective tissue, the metabolism of purine, the formation of phospholipids and nerve tissue. Copper content is higher in animal liver, kidney, fish, shrimp and clams; it also has certain content in fruit juice and brown sugar. Copper deficiency may lead to coronary heart disease symptoms. Anemia, generally the most common clinical manifestations are dizziness, fatigue, tiredness, tinnitus, and vertigo. Pale skin, mucous membranes and nails, shortness of breath and palpitations after physical activity. In severe anemia, shortness of breath and palpitations occur even at rest, and a soft systolic murmur may be heard at the apex and base of the heart. Skeletal changes, clinical manifestations of osteoporosis, prone to fractures.
