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Table: What For, And How Much?


POTASSIUM

Vital for cells; can help control blood pressure. Need at least 2 g/day. Sources include fruits and vegetables.

BORON

May help keep bones healthy. Data are insufficient to set recommended levels, but stay well under 20 mg/day.

COPPER

Helps prevent heart disease. RDA of 900 micro-grams/day may be low. Get from chocolate, oysters, nuts.

MAGNESIUM

Helps maintain muscle, bone. Adults need at least 310 mg/day but can get that from an ounce of almonds.

CALCIUM

Builds bones; may help control weight and blood pressure. Many people don't get enough. Found in dairy products.

VITAMIN B

Family of micronutrients that may help prevent heart disease, stroke, and neurological problems.

IRON

Deficiency is common, causing anemia. Pregnant women need the most, 27 mg/day. Adult men need 8 mg.


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