OUR BODY’S PERIODIC TABLE


Sodium with Chlorine Why we need it: fluid balance, nerve transmission, muscle con- traction Food sources: sodium combines with chlorine in salt; Himalayan sea salt also contains 84 trace elements Recommended Daily Intake: 1,500 milligrams (mg) of sodium


Potassium Why we need it: fluid balance, nerve transmission, muscle con- traction Food sources: bananas, dried figs, nuts, avocadoes Recommended Daily Intake: 4.7 grams (g)


Calcium Why we need it: strong teeth and bones, muscle relaxation and contraction, blood clotting, blood pressure regulation, immune system health Food sources: leafy green vegetables, fortified nut milk, dairy products, canned sardines/salmon, dried figs, oysters; plus mineral water brands labeled higher in calcium and lower in sodi- um, per integrative medicine pioneer Dr. Andrew Weil Recommended Daily Intake: 1,000 to 1,200 mg


Sulfur Why we need it: joint function Food sources: fish, beef, poultry, egg yolks, beans, coconuts, bananas, garlic Recommended Daily Intake: 6 mg of sulfur-containing amino acids per pound of adult weight


Phosphorous Why we need it: works with calcium to build strong bones, repair cells Food sources: salmon, yogurt, turkey, lentils, almonds Recommended Daily Intake: 700 mg


Magnesium Why we need it: strong bones, energy, mental health Food sources: leafy green vegetables, nuts, seeds and foods with fiber Recommended Daily Intake: 310 to 320 mg for adult women, 410 to 420 mg for adult men


Iron Why we need it: helps make blood hemoglobin Food sources: breakfast cereals fortified with iron, white beans, dark chocolate, beef liver, spinach Recommended Daily Intake: 18 mg for adult women, 8 mg for adult men


Manganese Why we need it: healthy immune system Food sources: nuts, seeds, green leafy vegetables Recommended Daily Intake: 11 mg


Zinc Why we need it: to ward off colds, aid sexual function Food sources: oysters, shellfish, red meat, whole grains, nuts Recommended Daily Intake: 9 mg for women, 11 mg for men


Copper Why we need it: facilitates enzymes action


Food sources: organ meats, whole grains, shellfish, dark leafy greens Recommended Daily Intake: 900 micrograms (mcg)


Iodine Why we need it: thyroid function, healthy skin and nails Food sources: seaweed, turkey, cranberries, navy beans, iodized table salt Recommended Daily Intake: 150 mcg


Selenium Why we need it: lowering cancer risk Food sources: Brazil nuts, tuna, halibut, turkey Recommended Daily Intake: 55 mcg


Molybdenum Why we need it: facilitates production of natural enzymes Food sources: lima beans, cauliflower, peas, soybeans Recommended Daily Intake: 45 mcg


Chromium Why we need it: reduces insulin resistance, helps lower cholesterol Food sources: lean meats, whole grains, broccoli, green beans Recommended Daily Intake: 25 mcg for adult females, 35 mcg for adult males We require macrominerals—those we need in larger amounts


—as well as microminerals—those necessary in trace amounts. For a good overview from the Harvard University Medical School, visit Tinyurl.com/HelpGuide2Minerals.


Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).


A Dental Experience


Like No Other Experience the unique talent and dental artistry of Dr. Valerie Preston, Raleigh’s most trusted dentist. Relax and enjoy comforting spa treatments — Relaxation Without Sedation before your dental appointment:


• A warm blanket • A neck massage • Paraffi n hand wax treatment • Diff used natural essential oils


Benefi t from our state-of-the-art professional dentistry for all ages. Dr. Preston creates beautiful, naturally radiant smiles for the Triangle’s most select and highly-demanding clientele.


Restorative Dentistry • Cosmetic Dentistry Pediatric Dentistry • Invisalign


CALL OR GO ONLINE TODAY TO LEARN MORE


Valerie Preston Dental 8320 Falls of Neuse Rd. Raleigh 919-518-0540 www.vprestondental.com


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