All you need to know about vitamins and minerals your body needs every day:
- daily values,
- non-animal sources,
- health benefits.
Daily value: 3500 milligrams
Non-animal sources: apples, apricots, bananas, cantaloupe, carrots, citrus fruits, kiwi fruit, mushrooms, papaya, pears, peas, potatoes, prunes, soy products, spinach, Swiss chard, tomatoes, yams.
Potassium is an electrolyte - that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium. It’s also important for the body to build proteins, break down and use carbohydrates, build muscles, maintain normal body growth, control the electrical activity of the heart, control the acid-base balance, keep normal blood pressure. Potassium deficiency results in hypokalemia that causes weak muscles or abnormal heart rhythms.
Daily value: 1.7 milligrams
Non-animal sources: almonds, Brussels sprouts. fortified grains and cereals, green peas, leafy green vegetables, mushrooms, soybeans, spinach.
Riboflavin helps to produce energy in the body. It works as an antioxidant helping to prevent a cancer. It can fight free radicals and reduce some damages caused by them. The body needs riboflavin to grow and to produce red blood cells. Riboflavin deficiency includes such symptoms as eye-related problems (excessive sensitivity to light, tearing, burning and itching in and around the eyes, loss of clear vision), soreness around the lips, mouth, and tongue, cracking of the skin at the corners of the mouth.
Daily value: 2400 milligrams
Non-animal sources: salt, baking soda, baking powder, soy sauce, bread, snacks, canned vegetables, pickles.
The body needs sodium to maintain normal blood pressure and level of fluids. Sodium helps muscles and nerves work properly. Sodium deficiency is rare. Most people get too much of that. It causes high blood pressure, heart disease and stroke, fluid retention, osteoporosis, kidney disease or even stomach cancer.