Zinc Why we need it: to ward off colds, aid sexual function Food sources: oysters, shellfi sh, 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, shellfi sh, dark leafy greens Recommended Daily Intake: 900 micro- grams (mcg)


Iodine Why we need it: thyroid function, healthy skin and nails Food sources: seaweed, turkey, cranber- ries, 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, caulifl ower, 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 micromin- erals—those necessary in trace amounts. For a good overview from the Harvard University Medical School, visit Tinyurl. com/HelpGuide2Minerals.


Judith Fertig writes award-winning cook- books plus foodie fi ction from Overland Park, KS (JudithFertig.com).


August 2018 13


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