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Fatty fish are also protein-rich and contain selenium, and vitamins B and D. Selenium, a trace mineral, helps regulate thyroid hormone levels and plays a role in limiting oxidative stress on the ...
The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg for men, 310-320 mg for women, 350-360 mg for pregnant women, and 310-320 for breastfeeding women. But that may not be enough.
Chia seeds also contain zinc and copper, two key minerals for overall hair health. Zinc is considered an enzyme activator which stimulates protein transformation, vital for hair growth.
Vitamins and minerals are essential to the proper functioning and maintenance of the human body. [114] There are 20 trace elements and minerals that are essential in small quantities to body function and overall human health. [114] Iron deficiency is the most common inadequate nutrient worldwide, affecting approximately 2 billion people. [115]
Finally, although mineral and elements are in many ways synonymous, minerals are only bioavailable to the extent that they can be absorbed. To be absorbed, minerals either must be soluble or readily extractable by the consuming organism. For example, molybdenum is an essential mineral, but metallic molybdenum has no nutritional benefit.
In North America, the U.S. Institute of Medicine (IOM) set the Recommended Dietary Allowance (RDA) for copper for healthy adult men and women at 0.9 mg/day. [56] [57] As for safety, the IOM also sets Tolerable upper intake levels (ULs) for vitamins and minerals when evidence is sufficient.
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