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Revision as of 05:06, 2 April 2021
, 05:06, 2 April 2021→Flourine
''Food Sources:'' Flouridated water is not a source of organic flourine; it is injurious to the health. The following foods contain high amounts of organic flourine:
''Food Sources:'' Flouridated water is not a source of organic flourine; it is injurious to the health. The following foods contain high amounts of organic flourine:
{| class="wikitable"
|Almonds
|Carrots
|-
|Vegetable greens
|Exists in some quantities in all plants
|}
==== Magnesium ====
''Use in the Body:'' Magnesium is found in the blood albumen, bones and teeth. It is employed in carbohydrate metabolism and elimination. Magnesium is necessary for strengthening the nerves and muscles and in conditioning the liver and glands.
Use in the Body: Magnesium is found in the blood albumen, bones and teeth. It is employed in carbohydrate metabolism and elimination. Magnesium is necessary for strengthening the nerves and muscles and in conditioning the liver and glands.
Effect of deficiency: A lack of magnesium contributes to nervous conditions and ir- ritability. A poor complexion, heartbeat acceleration, digestive disorders and soft bones may also indicate a magnesium deficiency.
''Effect of deficiency:'' A lack of magnesium contributes to nervous conditions and ir- ritability. A poor complexion, heartbeat acceleration, digestive disorders and soft bones may also indicate a magnesium deficiency.
Recommended Allowances: The following reccommendations are made by the Na- tional Academy of Sciences:
''Recommended Allowances:'' The following recommendations are made by the Na- tional Academy of Sciences:
{| class="wikitable"
{| class="wikitable"
|Infants 60-70 milligrams
|Infants
|60-70 milligrams
|-
|Children (1-4 years)
|150 milligrams
|-
|-
|Children (1-4 years) 150 milligrams
|Children (4-6 years)
|200 milligrams
|-
|-
|Children (4-6 years) 200 milligrams
|Children (7-10 years)
|250 milligrams
|-
|-
|Children (7-10 years) 250 milligrams
|Males (11-14 years)
|350 milligrams
|-
|-
|Males (11-14 years) 350 milligrams
|Males (15-18 years)
|400 milligrams
|-
|-
|Males (15-18 years) 400 milligrams
|Males (19 older)
|}
|350 milligrams
|-
|-
|All females 300 milligrams
|All females
|300 milligrams
|-
|-
|Pregnant and Nursing Mothers 450 milligrams
|Pregnant and Nursing Mothers
|450 milligrams
|}
|}
Food Sources: The following are good sources of magnesium:
''Food Sources:'' The following are good sources of magnesium:
{| class="wikitable"
{| class="wikitable"
|Almonds Cherries
|Almonds
|Cherries
|-
|-
|Dates Green vegetable leaves
|Dates
|Green vegetable leaves
|-
|-
|Bananas Beets
|Bananas
|Beets
|-
|-
|Walnuts Avocados
|Walnuts
|Avocados
|-
|-
|Raisins Pears
|Raisins
|Pears
|-
|-
|Raspberries Broccoli
|Raspberries
|Broccoli
|-
|-
|Mangoes Canteloupe
|Mangoes
|Cantaloupe
|}
|}
==== Iron ====
''Use in the Body:'' Iron is found primarily in the hemoglobin of the body and is closely connected with the quality of blood. About two-thirds of all the body’s iron is in the bloodstream, with the remainder distributed in the marrow of the bone, the liver and the spleen. Iron is also used in the building of bones, brain and muscle and in the carrying of oxygen throughout the body.
''Effect of deficiency:'' The most dramatic sign of an iron deficiency is anemia and pale- ness of complexion. A lack of sufficient iron also results in limited growth and a low vitality level.
''Recommended Allowances:'' The Official recommended daily allowances for iron (re- vised 1974) are:
{| class="wikitable"
{| class="wikitable"
|Children (1-3 years) 15 milligrams
|Children (1-3 years)
|15 milligrams
|-
|-
|Children (4-10 years) 10 milligrams
|Children (4-10 years)
|10 milligrams
|-
|-
|Males (11-18) 18 milligrams
|Males (11-18)
|18 milligrams
|-
|-
|Males, Adult 10 milligrams
|Males, Adult
|10 milligrams
|-
|-
|Females (11-50 years) 18 milligrams
|Females (11-50 years)
|18 milligrams
|-
|-
|Females (51 and over) 10 milligrams
|Females (51 and over)
|10 milligrams
|}
|}
''Food Sources:'' The following are good sources of organic iron:
{| class="wikitable"
{| class="wikitable"
|Sesame seeds Figs
|Sesame seeds
|Figs
|-
|-
|Peaches Green vegetable leaves
|Peaches
|Green vegetable leaves
|-
|-
|Apricots Lettuce
|Apricots
|Lettuce
|-
|-
|Raisins Mung bean sprouts
|Raisins
|Mung bean sprouts
|-
|-
|Walnuts Broccoli
|Walnuts
|Broccoli
|-
|-
|Almonds Berries
|Almonds
|Berries
|-
|-
|Dates Cherries
|Dates
|Cherries
|}
|}
==== Manganese ====
''Use in the Body:'' Manganese is chiefly found in the liver, kidneys, pancreas, lungs, prostrate gland, adrenals, brain and bones. It is used in the metabolism of carbohydrates, and in strengthening tissue and bone. Manganese, like iodine, is used in thyroxine for- mation in the thyroid. It also seems to be connected with regulation of the blood sugar level.
''Effect of deficiency:'' It should be noted that the National Academy of Sciences has officially stated that no one has observed a manganese deficiency in humans. In laboratory experiments with animals, an induced manganese deficiency produced restricted growth, glandular disorders and defective reproductive functions.
''Recommended Allowances:'' No official recommendations are made for manganese. Unofficial sources place the body’s daily manganese needs at about 15-25 milligrams for adults and 2-15 milligrams for children.
''Food Sources:'' Manganese is found in significant quantities in the following foods:
Use in the Body: Silicon is found in the blood, muscles, skin, nerves, nails, hair, con- nective tissue and teeth. The pancreas is especially rich in silicon. Silicon is also noted for its use in antiseptic action.
==== Silicon ====
''Use in the Body:'' Silicon is found in the blood, muscles, skin, nerves, nails, hair, con- nective tissue and teeth. The pancreas is especially rich in silicon. Silicon is also noted for its use in antiseptic action.
Effect of deficiency: Insufficient silicon in the body may result in baldness or the graying of hair. Skin irritations and rashes may develop easily. Hearing and vision may also be affected, and the teeth may decay.
''Effect of deficiency:'' Insufficient silicon in the body may result in baldness or the graying of hair. Skin irritations and rashes may develop easily. Hearing and vision may also be affected, and the teeth may decay.
Recommended Allowances: No official daily allowance has been determined for sil- icon.
''Recommended Allowances:'' No official daily allowance has been determined for sil- icon.
Food Sources: Silicon is often concentrated in the skins and outer layers of vegeta- bles and fruits. The following are good sources of silicon:
''Food Sources:'' Silicon is often concentrated in the skins and outer layers of vegeta- bles and fruits. The following are good sources of silicon:
{| class="wikitable"
{| class="wikitable"
|Bananas Leafy vegetables
|Bananas
|Leafy vegetables
|-
|-
|Beets Carrots
|Beets
|Carrots
|-
|-
|Celery Squash
|Celery
|Squash
|-
|-
|Cucumbers Nuts
|Cucumbers
|Nuts
|}
|}
{| class="wikitable"
{| class="wikitable"