Sources for Vitamins and Minerals|| For better health

The list below will help you. All the vitamins and minerals you should get, preferably from food -
##Calcium ##
Foods - milk, yogurt, hard cheeses, fortified cereals, kale etc.
Need in your body -
Adults ages 19-50: 1,000 mg per day
Women age 51 and older: 1,200 mg per day
Men age 51 - 70: 1,000 mg per day
Men 71 and older: 1,200 mg per day
Need for - bone growth and strength, blood clotting, muscle contraction, and more

Copper##

Foods - Seafood, nuts, seeds, wheat bran cereals, whole grains etc.
Need in your body - Adults: 900 micrograms per day, unless pregnant or breastfeeding
Pregnant women: 1,000 micrograms per day
Breastfeeding women: 1,300 micrograms per day
Need for - Helps your body process iron

Iron##

Foods - Fortified cereals, beans, lentils, beef, turkey (dark meat), soy beans, spinach etc.
Need in your body - Men age 19 and up: 8 milligrams per day
Women ages 19-50: 18 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 27 milligrams per day
Breastfeeding women: 10 milligrams per day
Women age 51 and up: 8 milligrams per day
Need for - Needed for red blood cells and many enzymes

##Magnesium##
Foods - Green leafy vegetables, nuts, dairy, soybeans, potatoes, whole wheat, quinoa etc.
Need in body - Men ages 19-30: 400 milligrams per day
Men age 31 and up: 420 milligrams per day
Women ages 19-30: 310 milligrams per day, unless pregnant or breastfeeding
Women age 31 and up: 320 milligrams per day, unless pregnant or breastfeeding
Pregnant women: 350-360 milligrams per day
Breastfeeding women: 310-320 milligrams per day
Need for- Helps with heart rhythm, muscle and nerve function, bone strength

##Phosphorus##
Foods - Milk and other dairy products, peas, meat, eggs, some cereals and breads etc.
Need in body - Adults: 700 milligrams per day
Need for - Cells need it to work normally. Helps make energy. Needed for bone growth.

##Potassium##
Foods - Potatoes, bananas, yogurt, milk, yellowfin tuna, soybeans, and a variety of fruits and vegetables etc,
Need in body - Adults: 4,700 milligrams per day, unless breastfeeding
Breastfeeding women: 5,100 milligrams per day
Need for - Helps control blood pressure, makes kidney stones less likely

##Sodium##
Foods - Foods made with added salt, such as processed and restaurant foods etc.
Need in body - Adults ages 19-50: up to 1,500 milligrams per day
Adults ages 51-70: up to 1,300 milligrams per day
Adults age 71 and up: up to 1,200 milligrams per day
Need for - Important for fluid balance..