Trace Elements and Minerals

Fascia & Nutrition Part 3 - Trace elements and minerals

There are other micronutrients that are important for healthy fascia in addition to vitamin C. 

Trace minerals serve many functions. Some act as antioxidants such as copper, selenium, manganese, and zinc, protecting the body from long-term damage, and are responsible for the regeneration and supply of connective tissue cells as well as for the networking of collagen and elastin. Minerals such as magnesium, potassium, calcium or sodium support cell metabolism and growth and regulate the water-electrolyte balance. They're also responsible for supporting your blood system and are necessary for the healthy growth of certain hormones.

Food with trace elements and minerals for healthy fascia:

Zinc: Beef, hard cheese, walnuts, white beans, lentils

Iodine: Tuna, hard cheese, eggs, seafood

Copper: Walnuts, lentils, seafood, poultry, rose hips

Magnesium: Spinach, walnuts, rose hips

Potassium: Banana, potatoes, white beans, lentils, spinach

Sodium: Beef, pork, lamb

The recommended daily requirements:

IRON - 

16 to 18 mg/day for men

12 mg/day for women.

ZINC - 

11 mg a day for men

8 mg for women

IODINE - 

150 μg per day - men and women

SELENIUM - 

55 mcg - men and women

COPPER - 

900 μg/day

Magnesium - 

300-350mg - women

350-400mg - men

Potassium - (3,500 mg/day through food)

4,000 mg

Calcium - 

1.000 mg/kg

Sodium - 

1,500 mg / kg

MANGANESE - 

1.8–11mg

FLUORIDE - 

2.9mg

CHROMIUM - 

25mcg - women

35mcg - men

MOLYBDENUM - 

45 μg

Written by: Dr. Joni Chapman 

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