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Potassium, Magnesium and Calcium in Your Diet .pdf



Original filename: Potassium, Magnesium and Calcium in Your Diet.pdf
Author: Kingsuk

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Your lifestyle choices have a great
impact on your health. Regardless
of your age, health concerns and
gender, there is no substitute to
exercise and a balanced diet for a
great body. Most people pay
attention to the macronutrients
like protein, carbohydrates and
fat, often missing out the
minerals. To maintain your health
and keep diseases at bay, you
need to ensure the intake of three
essential minerals – Potassium,
magnesium, and calcium.

Potassium is essential for the normal function of your cells,
organs, and tissues. Experts advise on ensuring a minimum
intake of 2,500 milligrams per day for every adult. Of course,
your diet plays a significant role in maintaining the intake,
and you will also find supplements in the market. Some of the
best sources of potassium are bananas, potatoes, kidney
beans, avocados, dry fruits and lean fishes, such as tuna and
salmon. Some of the dairy products are high in potassium, as
well.

Calcium is essential for your bones, and one study has
revealed that it can also help in losing weight. Most of the
dairy products, especially cheese, cottage cheese, and yogurt
are high sources of natural calcium. If you are a nonvegetarian, sardines can be your best pick. Keep in mind that
you don’t need more than 500 milligrams of calcium per day.
For certain health conditions, you may need to take additional
supplements, but do talk to your doctor before starting any
medication.

Magnesium is
important for your
immune system and
heart. According to
studies, around 50% of
Americans don’t have
enough of their
magnesium
requirements per day.
Men need more
magnesium than
women, and if you are a
male over 31, you need
to take at least 420
milligrams, while
women need around
320 milligrams. Some of
the rich natural sources
of magnesium are
almonds, sesame seeds,
bananas, tofu, cashews,
and seeds, such as
pumpkin and sunflower
seeds.


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