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Mineralen

Mineralen

Naast vitaminen in groenten en fruit zijn mineralen evengoed een belangrijke bouwsteen voor onze gezondheid. In onderstaande tabel kan je wat informatie vinden hierover ...

Mineralen tabel


Met dank aan de BBC website

 

Major minerals

Mineral Why important? Where found? Daily recommendation
Calcium It's essential for healthy bones and teeth. It's in abundance in milk and dairy products. Very small quantities can be found in dark green leafy vegetables, such as spinach and watercress. 700mg for males and females.
Phosphorous It contributes to healthy cells, bones and teeth. You'll find it in milk, cheese, fish, meat and eggs. 550mg for males and females.
Magnesium It helps your body to use energy and your muscles to function effectively. Dark green leafy vegetables, such as cabbage and broccoli. 300mg for males and females.
Sodium It helps your body to regulate its water content and your nerves to function effectively. As table salt, added to food for flavour. 1,600mg for males and females.
Potassium It helps your cells and body fluids to function properly. In most foods, apart from fats, oil and sugar. 3,500mg for males and females.

Trace minerals

Mineral Why important? Where found? Daily recommendation
Iron It helps in the formation of red blood cells; deficiency can lead to anaemia. Red meat, fortified cereals and bread, some fruit and vegetables. 8.7mg for males. 14.8 for females, but more if you experience a heavy menstrual flow.
Zinc It helps the body to reach sexual maturity and aids the repair of damaged tissue. Meat, fish, milk, cheese and eggs. 9.5mg for males. 7mg for females.
Copper It helps your body to use iron properly. Green vegetables and fish. 1.2mg for both males and females.
Selenium It ensures healthy cells. Meat, fish, cereals, eggs and cheese. 75µg for males. 60µg for females.
Iodine It helps to make thyroid hormones, which control metabolic activity. Seafood and dairy products. 140µg for both males and female


Tags: mineralen  tabel  belangrijk  vitaminen  gezondheid  bouwstoffen  

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