Trace elements and minerals
Fascia & Nutrition Part 3 - Trace elements and minerals
There are other micronutrients that are important for healthy fascia in addition to vitamin C.
Trace minerals serve many functions. Some act as antioxidants such as copper, selenium, manganese, and zinc, protecting the body from long-term damage, and are responsible for the regeneration and supply of connective tissue cells as well as for the networking of collagen and elastin. Minerals such as magnesium, potassium, calcium or sodium support cell metabolism and growth and regulate the water-electrolyte balance. They're also responsible for supporting your blood system and are necessary for the healthy growth of certain hormones.
Food with trace elements and minerals for healthy fascia:
Zinc: Beef, hard cheese, walnuts, white beans, lentils
Iodine: Tuna, hard cheese, eggs, seafood
Copper: Walnuts, lentils, seafood, poultry, rose hips
Magnesium: Spinach, walnuts, rose hips
Potassium: Banana, potatoes, white beans, lentils, spinach
Sodium: Beef, pork, lamb
The recommended daily requirements:
IRON -
16 to 18 mg/day for men
12 mg/day for women.
ZINC -
11 mg a day for men
8 mg for women
IODINE -
150 μg per day - men and women
SELENIUM -
55 mcg - men and women
COPPER -
900 μg/day
- Magnesium -
300-350mg - women
350-400mg - men
- Potassium - (3,500 mg/day through food)
4,000 mg
- Calcium -
1.000 mg/kg
- Sodium -
1,500 mg / kg
MANGANESE -
1.8–11mg
FLUORIDE -
2.9mg
CHROMIUM -
25mcg - women
35mcg - men
MOLYBDENUM -
45 μg
Written by: Dr. Joni Chapman