Food nutrients and nutrition, the natural way.
The benefits of Copper, magnesium, calcium,
zinc, potassium, and selenium. Vitamins are
essential for proper development of the human
body. Daily intake is hard to calculate since many
minerals are consumed through normal or
abnormal eating habits. The  body needs  
nutrition along with a vitamin and mineral
supplements, such as b1, b12, b6, b2 and the c
vitamin which works well with manesium.


Calcium: Works with phosphorus to maintain
healthy bones and teeth;works with magnesium
to promote cardiovascular health. Helps lower
risk of colon cancer and keeps heartbeat regular.
Natural sources: milk and dairy
products,soybeans, tofu, sunflower seeds, kale,
broccoli.
Recommended daily intake(rdi) : 1,200mg.



Copper: Helps the body to absorb iron,keeping
energy levels high. Helps the body utilize vitamin
C.
Natural sources: peas, shrimp, organ meats,
prunes.
Daily intake: No recommended daily intake has
been established;
current recommendation is 1.5 to 3mg.


Magnesium: Helps the body process calcium and
vitamin C. Helps burn fat,protects against
depression.
Natural sources: unmilled grains, figs, almonds,
bananas.
Daily intake: 250 to 500 mg.


Potassium: Works with sodium to keep body's
water balance healthy and heartbeat regular.
Helps body dispose of waste,good for blood
pressure, helps send oxygen to the brain.
Natural sources: Citrus fruit, watercress,
potatoes, mint leaves, bananas.
Daily intake: 1,600 to 2000 mg is considered
suitable,though no RDI has been established.


Selenium: Acts as an antioxidant slowing the
aging process and harding of tissues. Works best
with vitamin E,another antioxidant;the two
mutually enhance each other's potency. Protects
against certain cancers,reduce risk of heart
disease and stroke.
Natural sources: Sea food, onions, garlic, brown
rice.
Daily intake: 50 mcg for women, 70 mcg for men.


Zinc: Helps ensure healthy functions of the
body's enzyme systems. Essential for protein
synthesis,speeds the healing of wounds, reduce
length and severity of colds.
Natural sources: Wheat germ, oysters, pumpkin
seeds, ground mustard, nonfat dry milk.
Daily intake: 12 to 1
5 mg.
Food And Minerals