- Calcium is a mineral necessary for providing rigidity to the skeleton.
- It also plays roles in nerve transmission, muscle contraction, and blood clotting.
- Not less than 1000mg per day for adults.6
- Milk and milk products
- Green leafy vegetables
- Fish with edible bones
- Soy bean
- Copper forms an essential component of enzymes and proteins in the human body.
- It also involves in many metabolic reactions.
Women: Not less than 1.15mg and not more than 10.0 mg per day; Men: Not less than 1.35 mg and not more than 12.0 mg per day.7
- Iron is necessary for metabolic functions such as oxygen transport and storage.
- Insufficient intake may result in iron deficiency anaemia.
- Women: Not less than 24.5mg per day; Men: Not less than 11.4mg per day.6
- The above values are derived basing on the assumption that the diet is consisting of moderate fish or meat in two main meals daily which is of moderate iron bioavailability.6
- Liver and offal
Magnesium plays roles in protein synthesis, enzyme action, normal muscular contraction, nerve transmission, and maintaining bone health.
- Women: Not less than 220mg per day; Men: Not less than 260mg per day.6
- Green vegetables
Manganese plays roles in facilitating enzyme functions.
- A safe range of intake has not been proposed by WHO/FAO.6,7
- Unrefined cereals
- Leafy vegetables
* The values listed are for reference only. For individual nutrient requirements or with special needs, please consult dietitians or relevant health professionals.
*6 World Health Organization, Food and Agriculture Organization of the United Nations. Vitamin and mineral requirements in human nutrition. Second edition. Bangkok: WHO/FAO; 2004.
*7 World Health Organization. Trace elements in human nutrition and health. Geneva: WHO; 1996.
(To be continued…)
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