Best Full Body Kettlebell Exercises

Best Full Body Kettlebell Exercises

MINERAL IMPORTANT DIETARY SOURCES MAJOR FUNCTIONS SIGNS OF PROLONGED DEFICIENCY TOXIC EFFECTS OF MEGADOSES

Calcium Milk and milk products, tofu, fortified orange juice and bread, green leafy vegetables, bones in fish Formation of bones and teeth; control of nerve impulses, muscle contraction, blood clotting Stunted growth in children, bone mineral loss in adults; urinary stones Kidney stones, calcium deposits in soft tissues, inhibition of mineral absorption, constipation

Fluoride Fluoridated water, tea, marine fish eaten with bones Maintenance of tooth and bone structure Higher frequency of tooth decay Increased bone density, mottling of teeth, impaired kidney function

Iodine Iodized salt, seafood, processed foods Essential part of thyroid hormones, regulation of body metabolism Goiter (enlarged thyroid), cretinism (birth defect) Depression of thyroid activity, hyperthyroidism in susceptible people

Iron Meat and poultry, fortified grain products, dark green vegetables, dried fruit Component of hemoglobin, myoglobin, and enzymes Iron-deficiency anemia, weakness, impaired immune function, gastrointestinal distress Nausea, diarrhea, liver and kidney damage, joint pains, sterility, disruption of cardiac function, death

Magnesium Widespread in foods and water (except soft water); especially found in grains, legumes, nuts, seeds, green vegetables, milk Transmission of nerve impulses, energy transfer, activation of many enzymes Neurological disturbances, cardiovascular problems, kidney disorders, nausea, growth failure in children Nausea, vomiting, diarrhea, central nervous system depression, coma; death in people with impaired kidney function

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Phosphorus Present in nearly all foods, especially milk, cereal, peas, eggs, meat Bone growth and maintenance, energy transfer in cells Impaired growth, weakness, kidney disorders, cardiorespiratory and nervous system dysfunction Drop in blood calcium levels, calcium deposits in soft tissues, bone loss

Potassium Meats, milk, fruits, vegetables, grains, legumes Nerve function and body water balance Muscular weakness, nausea, drowsiness, paralysis, confusion, disruption of cardiac rhythm Cardiac arrest

Selenium Seafood, meat, eggs, whole grains Defense against oxidative stress; regulation of thyroid hormone action Muscle pain and weakness, heart disorders Hair and nail loss, nausea and vomiting, weakness, irritability

Sodium Salt, soy sauce, fast food, processed foods, especially lunch meats, canned soups and vegetables, salty snacks, processed cheese Body water balance, acid-base balance, nerve function Muscle weakness, loss of appetite, nausea, vomiting; deficiency rarely seen Edema, hypertension in sensitive people

Zinc Whole grains, meat, eggs, liver, seafood (especially oysters) Synthesis of proteins, RNA, and DNA; wound healing; immune response; ability to taste Growth failure, loss of appetite, impaired taste acuity, skin rash, impaired immune function, poor wound healing Vomiting, impaired immune function, decline in blood HDL levels, impaired copper absorption

Food and Nutrition Board, Institute of Medicine. 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, D.C.: National Academies Press. The complete Dietary Reference Intake reports are available from the National Academies Press (http://www.nap.edu); Ross, A. C. et al., eds. 2012. Modern Nutrition in Health and Disease, 11th ed. Baltimore: Lippincott Williams and Wilkins.

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