Most of the minerals and trace elements needed by adults can be obtained from a well-prepared and properly eaten balanced diet. However, calcium, iron and iron deficiency are often caused by unreasonable dietary structure, personal eating habits or regional deficiencies. Lack of zinc, iodine, selenium and other trace elements.
① Calcium: About 20% of the calcium in adult bones is renewed every year. Before the age of 20, the deposition rate of calcium intake in the bones increases linearly, reaching the highest peak at the age of 35. If the body can absorb and store more calcium when young, it may be possible to prevent or delay the occurrence of osteoporosis. The daily calcium supply for adults is 800 mg.
②Iron: Adults’ iron needs vary according to gender and physiological conditions. 15 mg and 20 mg per day for men and women respectively (iron intake for pregnant and lactating women is 25 mg and 35 mg respectively). If you are diagnosed with iron deficiency in your body, you need to supplement iron under the guidance of a doctor. If you eat iron-fortified foods, you must understand the iron content and strictly control the consumption to prevent excessive iron absorption and accumulation and poisoning.
③Zinc: It is an important component of many enzymes in the human body and can promote growth and development. , maintain the health of epithelial tissue and endocrine system, promote the development of sexual organs and normal sexual function, and are related to immune function, taste, smell, night vision, etc. The main symptoms of zinc deficiency in adults are poor appetite, abnormal sense of smell and taste, decreased immune function, susceptibility to infection, slow wound healing, and susceptibility to acne. Severe zinc deficiency can cause male hypofunction, infertility, and dwarfism. The average daily zinc intake for men and women is 15 mg and 11.5 mg respectively. Women\’s demand for zinc increases to 16.5 mg during pregnancy and lactation. To prevent zinc deficiency, you must do the following: regularly eat foods rich in zinc such as meat, liver, oysters, jellyfish, gluten, and blackberries. Rice, millet, peanuts, white fungus, etc.
④ Selenium: It is one of the essential trace elements for preventing and treating certain diseases. It has a strong antioxidant effect and is important in maintaining cardiovascular health, visual function, enhancing immune response and anti-tumor. significance. According to a survey, 71% of counties across the country are selenium-deficient areas. You can eat mushrooms, seafood, liver, kidney, meat, garlic, tea and other foods rich in selenium.
