Food minerals for improving immunity

As we all know, vitamins are very important for the health of human immune system Also, getting enough minerals is important to keep the body and immune system functioning properly What are these minerals? How can we get enough? Here are 9 kinds of minerals that are most important for maintaining health and improving immunity Calcium helps build strong bones and teeth and regulates muscle contractions, including the heart rate It also works to ensure normal blood clotting In addition, calcium has the properties of lowering blood pressure and helping prevent colon and breast cancer Adults need about 700 milligrams of calcium a day, which can be met through a balanced diet Calcium rich foods include milk, cheese and other dairy products; broccoli, spinach, cabbage, okra and other green vegetables; soybeans, tofu and soymilk and other bean products; nuts, bread and other fortified flour products; fish and meat products Iodine is a trace element that can be found in seawater, rocks and some soils It helps produce thyroid hormones, keeping cells and metabolic rates healthy Adults need 0.14 milligrams of iodine a day The best sources of food include sea fish and shellfish, oats and cereals and other plant foods In addition, milk also contains some of this mineral Iron helps produce red blood cells that carry oxygen throughout the body Men need 8.7g iron every day Women need 14.8g more because of the physiological characteristics of menstrual bleeding Iron is an important mineral, which can be obtained from animal liver, meat, beans, nuts, dried fruits, brown rice, whole wheat grains, soybeans, fortified flour and dark green leafed vegetables Although spinach is considered a good source of iron, it contains a substance that makes it difficult for the body to absorb iron, such as food, coffee and tea, so their intake should be reduced to help promote the increase of iron Magnesium has many important functions, including transforming food into energy, helping glands secrete hormones and promoting bone health Men need 300 mg of magnesium a day, and women need 270 mg Green leafy vegetables, bread, fish, meat and dairy products are all good sources of magnesium Manganese helps produce and activate some of the magnesium in the body Manganese can be found in bread, nuts, grains, green vegetables, peas and legumes In addition, tea may be the most abundant food source of manganese In addition to helping the body build strong muscles and teeth, phosphorus also helps release energy from food Adults need about 550 milligrams of phosphorus a day, which can be obtained from meat, dairy products, fish, poultry, bread, bread, rice and oats Potassium controls body fluid balance and helps lower blood pressure Adults need about 3500 milligrams of potassium a day The best food sources include bananas, vegetables, beans, nuts and seeds, milk, fish, shellfish, beef, chicken, Turkey and bread Selenium is a trace element widely existing in the natural environment, which plays an important role in improving immunity, thyroid hormone metabolism and fertility It is also part of the body's antioxidant defense system, which prevents cell and tissue damage Selenium is particularly helpful in promoting male fertility, a mineral known to increase sperm production and activity The recommended daily intake is 0.075 mg for men and 0.06 mg for women Plant food (especially vegetables) is the most common dietary source of selenium However, the selenium content in vegetables is directly related to the amount of this mineral in the soil As the nutrient content in the soil is getting less and less, we can't just rely on vegetables to get all the selenium we need Nuts, bread, fish, meat, eggs and other foods are good sources of other selenium Zinc helps produce new cells and enzymes that help process carbohydrates, fats and proteins in food In addition, it can also help heal wounds Men need 5.5-9.5 mg a day, women need 4-7 mg The best sources of zinc include meat, shellfish, milk and dairy products, bread and wheat germ and other grain products Therefore, to improve immunity, first of all, we need a balanced diet to ensure that we get enough vitamins and minerals every day.