Table of contents:
- Minerals - covering the daily requirement
- Reference values for daily intake for the age group 25 to <51 years
Video: Minerals Daily Requirement - Reference Values
2024 Author: Wallace Forman | [email protected]. Last modified: 2024-01-17 19:46
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.
navigation
- Continue reading
- more on the subject
- Advice, downloads & tools
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 |
---|---|---|
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)
Recommended:
Laboratory Results: What Are Normal Values?
Laboratory findings, findings, blood count, reference values, reference ranges, hormone analysis, laboratory doctor, laboratory doctor, blood sample, errors
Fluid Requirement - This Is How Much Water The Body Needs
Water is vital. We explain what happens in the event of a deficiency, how much should be drunk per day and which drinks are suitable