Minerals Daily Requirement - Reference Values

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Minerals Daily Requirement - Reference Values
Minerals Daily Requirement - Reference Values
Video: Minerals Daily Requirement - Reference Values
Video: Nutrition: dietary reference values 2023, February
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Minerals - covering the daily requirement

The daily requirement of individual minerals cannot and does not have to be achieved every single day. To maintain health and well-being, it is perfectly sufficient to achieve these recommendations within a week. The safest way is a balanced mixed diet based on the Austrian food pyramid.

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In some life situations, as well as with certain illnesses or after operations, additional minerals in the form of supplements may be necessary. The use of supplements must be clarified with a doctor.

Reference values ​​for daily intake for the age group 25 to <51 years

The information on the content of minerals is to be understood as approximate values ​​(consumable portion).

minerals Reference value Example of food source

100 g of food contains …

sodium

Estimated adequate supply

Women: 1,500 mg

Men: 1,500 mg

Ham (cooked): 965 mg, rye bread: 523 mg, Emmentaler (45% FiTr.): 280 mg.

Note: One gram of table salt contains 400 mg of sodium.

chloride

Estimated adequate supply

Women: 2,300 mg

Men: 2,300 mg

One gram of table salt contains 600 mg of chloride.

Note: Mineral water can also contribute to the supply. They contain chloride if the chloride content is> 200 mg / l.

potassium

Estimated adequate supply

Women: 4,000 mg

Breastfeeding women: 4,400 mg

Men: 4,000 mg

Cocoa powder (slightly de-oiled): 1,920 mg, dried apricots: 1,370 mg, potatoes (cooked, with peel): 443 mg, mushrooms: 390 mg, banana: 382 mg, whole grain bread with sunflower seeds: 250 mg.
calcium

Women: 1,000 mg

Men: 1,000 mg

Gouda (40% FiTr.): 800 mg, yoghurt (1.5% fat): 123 mg, broccoli: 58 mg, fennel: 38 mg.

Note: Mineral water can also

contribute to the supply. They are rich in calcium when the calcium content is> 150 mg / l.

phosphorus

Women: 700 mg

Pregnant women: 800 mg

Breastfeeding women: 900 mg

Men: 700 mg

Fruit muesli (without sugar): 325 mg, turkey meat (breast, skinless): 200 mg, plaice: 198 mg, rye bread: 118 mg, buttermilk: 90 mg, potatoes (cooked, with skin): 50 mg.
magnesium Women: 300 mg

Pregnant women: 310 mg

Breastfeeding women: 390 mg

Men: 350 mg

Cashew nuts: 270 mg, lentils: 129 mg, brown rice: 119 mg, whole grain bread with sunflower seeds: 106 mg, spinach: 58 mg.
iron

Women: 15 mg

Pregnant women: 30 mg

Breastfeeding women: 20 mg

Men: 10 mg

Pumpkin seeds: 12.5 mg, lentils: 8 mg, liver sausage (lean): 5.5 mg, tofu: 5.4 mg, rye bread: 2.5 mg, beef (muscle, without fat): 2.1 mg, herring (Atlantic): 1.1 mg.
iodine Women: 200 µg (A + DE)

Pregnant women: 230 µg (A + DE)

Breastfeeding women: 260 µg (A + DE)

Men: 200 µg (A + DE)

Shrimp: 91 µg, plaice: 53 µg, herring (Atlantic): 40 µg, tuna: 50 µg, mackerel: 49 µg.

Note: Table salt also contributes to the

iodine supply due to iodination.

fluoride

Guideline

Women: 3.1 mg

Men: 3.8 mg

Black tea: 9.5 mg, walnuts: 0.68 mg, cod: 0.13 mg, rye bread: 0.013 mg.

Note: Mineral water can also

contribute to the supply. They contain fluoride if the fluoride content is ˃ 1 mg / l.

zinc Women: 7 mg

pregnant women from the 4th month: 10 mg

lactating women: 11 mg

men: 10 mg

Emmentaler (45% FiTr.): 4.6 mg, beef (muscle, without fat): 4.3 mg, turkey meat (breast, without skin): 1.8 mg, whole wheat bread: 1.5 mg, eggs: 1, 3 mg, plaice: 0.53 mg.
selenium

Estimated adequate supply

Women: 60 µg

Breastfeeding women: 75 µg

Men: 70 µg

Trout: 25 µg, beans (white, dried): 14 µg, oat flakes (whole grain): 10 µg, eggs: 10 µg, mushrooms: 7 µg, walnuts: 6 µg, paprika fruit: 4 µg, rye bread: 3 µg.

Source: DA-CH reference values; Elmadfa / Aign / Muskat / Fritzsche: Nutritional value and calorie table (2018/2019)

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