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Potassium is one of the most important electrolyte in your body.

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What is the daily recommended amount of potassium? 

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What is the daily recommended amount of potassium? 

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- ages 1-3 need 3,000 mg
- ages 4-8 need 3,800 mg
-ages 9-13 need 4,500
- ages 14 and older 4,700mg

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- Squash
- Beans
- Avocado

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- Tiredness
- Vomiting
- Chest pain

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- Improper digestion
- Muscles weakness
- Unusual anxiety

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It helps maintain normal nerve and muscle function and supports the immune system.

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What is the daily recommended amount of magnesium? 

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What is the daily recommended amount of magnesium? 

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For men 400-420 mg/day and for women 310-330 mg/day

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What are some good sources of magnesium? 

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What are some good sources of magnesium? 

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- avocado
- tofu
- bananas

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- diarrhea
- urine retention
- lethargy

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- mental disorders
- osteoporosis
- high blood pressure

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-make thyroid hormones
-brain and bone development
-proper brain development during pregnancy

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What is the daily recommended amount of Iodine?

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What is the daily recommended amount of Iodine?

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The institute of medicine has set the recommended dietary allowance for iodine in men and women 150 ug.

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- Seaweed
- Cod
- Eggs

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- constipation
- a bulge or lump in neck
- sensitivity to cold temperatures

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- thyroid gland inflammation
-burning of the mouth
- fever

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Iron is used to help carry oxygen from your lungs to transport through your body.

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What is the daily recommended amount of Iron? 

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What is the daily recommended amount of Iron? 

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- 13.7-15.1 mg/day for ages 2-11
- 16.3 mg/day for children and teens aged 12-19 years
- 19.3- 20.5 mg/day for men
- 17.0-18.9 for women

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- Spinach
- Dark Chocolate
- Quinoa

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- brittle nails
- fatigue
- fast heart rate

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- abdominal pain
- darkening of the skin
- abnormal heart rhythm

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Sodium is both an electrolyte and a mineral. It helps keep the water and electrolytes balanced. It also helps your nerves.

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What is the daily intake amount of sodium?

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What is the daily intake amount of sodium?

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The average intake that Americans do is 3,400 milligrams per day which is an excessive amount.
The recommended amount is 2,300 milligrams per day.

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- Celery
- Beets
- Spring water

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- Loss of energy
- Vomiting
- Confusion

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- Excessive thirst
- Restlessness
- Extreme Fatigue

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1.Calcium
2.Sodium
3.Iron
4.Iodine
5.Magnesium
6.Potassium

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Calcium is essential to make strong and healthy bones and it can prevent different types of diseases.

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What is the daily recommend amount of Calcium?

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What is the daily recommend amount of Calcium?

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First it depends on your age
- For 1 to 3 year old they only need 700 milligrams
-Ages 4 to 8 need about 1,000 milligrams of calcium
- For teenagers they need about 1,250 milligrams of calcium
- Ages 25-50 need about 1,000-1,200 and 1,500 milligrams if you are pregnant or lactating

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- Whole milk
- Whole grain bread
- Fortified Orange Juice

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What questions should be asked about each vitamins or mineral?

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What questions should be asked about each vitamins or mineral?

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1. How it is used in the body?
2. What is the daily recommended amount?
3. What are 3 good sources of the vitamin or mineral?
4. What are symptoms of a deficiency of the vitamin or mineral?
5. What are symptoms of an overload of the vitamin or mineral?

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What are some symptoms of calcium deficiency?

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What are some symptoms of calcium deficiency?

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-cramps in leg or back
- muscles pain
- changes in hair and skin texture

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- depression
-memory loss
- In severe cases may cause confusion or coma