(3) Magnesium
Magnesium is an essential element for maintaining the structure and function of bone cells. Magnesium deficiency can lead to nervousness, emotional instability, muscle tremors and so on. The Nutrition Society of China recommends an appropriate daily intake of 350 mg of magnesium for adults over the age of 18. Common magnesium-rich foods are fresh green leafy vegetables, nuts, and whole grains.
(4) Phosphorus
Phosphorus is an important part of bones and teeth. Severe phosphorus deficiency can lead to anorexia, anemia, etc. The Nutrition Society of China recommends an appropriate daily intake of 700 mg of phosphorus for adults over 18 years of age. Common phosphorus-containing foods are lean meat, eggs, milk, animal organs, kelp, peanuts, nuts, and coarse grains.
(5) Iron
Iron is the most abundant trace element in the human body. Iron has a close relationship with human life and health. Iron deficiency can lead to iron deficiency anemia and decreased immunity. China's Nutrition Society recommends a daily intake of 715 mg of iron for men and women over 50 years of age. Common iron-rich foods are the animal's liver, kidneys, caviar, lean meat, potatoes, wheat bran.
(6) Iodine
Iodine is an integral part of thyroid hormones. Iodine deficiency can lead to oligosexism, goiter in children and adults, and hyperthyroidism. The Nutrition Society of China recommends that adults aged 18 years and older have an appropriate daily intake of 150 mg of iodine. Common iodine-rich foods are seafood, such as kelp, seaweed, scallops, and sea cucumbers. Residents of coastal areas who eat seafood and iodized salt in inland areas are the most economical, convenient and effective way to ensure the balance of iodine metabolism.
(7) Zinc
Zinc has the effect of promoting growth and development. Zinc deficiency in children can lead to poor growth and development; zinc deficiency in pregnant women can lead to poor brain development and mental retardation in infants, even if zinc is not present after birth. The Nutrition Society of China recommends that adults have an appropriate daily zinc intake of 15.5 milligrams, and adult women have a daily intake of 11.5 milligrams of zinc. Common zinc-rich foods are liver, meat, eggs, oysters.