The table for those who want to be healthy and beautiful (minerals)

Pine forest

1 mg. (the shortcoming does not happen)

Bean (peanut, chick-pea, soy, lentil, lucerne, haricot, peas), nuts, root vegetables (beet, carrots, garden radish, parsley, celery), tomatoes, pears, prunes, honey, dates, grapes, apples.

Calcium

To children about one year – 225 mg. To children of 1-3 years – 350 mg. Children are 4-10 years old – 550 mg. To men of 11-18 years – 1000 mg. To men of 19 years – 700 mg. To women of 11-18 years – 800 mg. To women of 19 years – 700 mg. A lactation – 1250 mg.

Vegetable food: Sesame seeds – 670-975 mg. Tkhina (sesame paste) – 430 mg. Hazelnuts – 290 mg. Almonds – 254 mg. A celery – 240 mg. Cabbage – 210 mg. Milk chocolate – 200 mg. A filbert – 170 mg. Spinach – 160 mg. Parsley – 137 mg. Dried dates – 144 mg. Walnuts – 122 mg. Sunflower sunflower seeds – 110 mg. Cocoa (drink of 5% of fat content) – 100 mg. Nuts – 78 mg. Broccoli – 40 mg. Animal food: Sun-dried fish with bones – 3000 mg. Hard cheeses – 600-1000 mg. Cheddar cheese – 720 mg. Tinned sardines – 550 mg. Sheep cheese of 5% – 550 mg. Processed cheese – 300 mg. Yogurt – 200 mg. Whole milk – 115 mg. Cream cheese – 98 mg.

Magnesium

To children up to 3 months – 55 mg. To children of 4-6 months – 60 mg. To children of 7-9 months – 75 mg. To children of 10-12 months – 200 mg. To men of 11-14 years – 280 mg. To men of 15 years – 300 mg. To women of 11-14 years – 280 mg. To women of 15-18 years – 300 mg. To women of 19 years – 270 mg. A lactation – 320 mg.

Vegetable food: Wheat bran – 590 mg. Pumpkin sunflower seeds – 535 mg. Poppy seeds – 526 mg. Sunflower sunflower seeds – 420 mg. Cocoa powder – 414 mg. Pekanovy nuts – 410 mg. Lentil – 380 mg. A linen seed – 350 mg. Wheat groats – 289 mg. Almonds – 270 mg. Cashew – 250 mg. Buckwheat honey – 250 mg. Wheat sprouts – 250 mg. Soy – 247 mg. Haricot – 230 mg. Buckwheat – 200 mg. Peanut – 180 mg. Porridge – 150 mg. Whole-grain bread – 76 mg. Soybeans – 63 mg. Brown rice – 43 mg. Raisin – 35 mg. Bananas – 34 mg. Animal food: Shrimps – 49 mg.

Phosphorus

To children about one year – 200 mg. To children of 1-3 years – 270 mg. Children are 4-6 years old – 350 mg. Children are 7-10 years old – 450 mg. To men of 11-18 years – 775 mg. To men of 19 years – 550 mg. To women of 11-18 years – 625 mg.v to Women of 19 years – 550 mg. A lactation – 990 mg. (the shortcoming does not happen)

Vegetable food: Wheat bran – 1200 mg. Wheat sprouts – 1050 mg. Roasted peanuts – 420 mg. Pine nuts – 650 mg. Almonds – 550 mg. Walnuts – 510 mg. Haricot – 504 mg. Porridge – 380 mg. Peanut – 350 mg. Grits – 322 mg. A filbert – 299 mg. Buckwheat – 298 mg. Soybeans – 250 mg. Cocoa – 245 mg. Pearl barley – 232 mg. Chocolate – 230 mg. Millet – 186 mg. Pasta – 160 mg. Animal food: Processed cheese – 800 mg. Tinned sardines – 520 mg. An egg yolk – 500 mg. Cheddar cheese – 490 mg. Liver pate – 450 mg. The baked salmon – 430 mg. Pork kidneys – 430 mg. Calf's liver – 380 mg. Pizza – 160 mg. Milk – 92 mg.

Potassium

To children up to 3 months – 600 mg. To children of 4-6 months – 650 mg. To children of 7-12 months – 700 mg. To children of 1-3 years – 800 mg. Children are 4-6 years old – 1100 mg. Children are 7-10 years old – 2000 mg. To men of 11-14 years – 3700 mg. To men of 15 years – 3500 mg. To women of 11-14 years – 3700 mg. To women of 15 years – 3500 mg.

Vegetable food: Dried apricots – 1880 mg. Cocoa powder – 1600 mg. Wheat bran – 1160 mg. Sultana grape – 1060 mg. Raisin – 1020 mg. Dried fruits – 880 mg. Nuts – 790 mg. Spinach – 774 mg. Parsley – 760 mg. Sunflower seeds – 710 mg. Peas – 710 mg. Soybeans – 510 mg. Avocado – 450 mg. Bananas – 400 mg. Buckwheat – 380 mg. Peaches – 362 mg. Grits – 362 mg. Ercole – 330 mg. Apricots – 305 mg. Tomatoes – 290 mg. Beet – 288 mg. Apples – 278 mg. Grapes – 255 mg. Eggplants – 238 mg. Wheat groats – 211 mg. Carrots – 200 mg. Orange – 200 mg. Cabbage – 185 mg. Red pepper – 160 mg. Animal food: Mollusks (mussels, oysters) – 530 mg

Sodium

To children up to 3 months – 210 mg. To children of 4-6 months – 280 mg. To children of 7-9 months – 320 mg. To children of 10-12 months – 350 mg. To children of 1-3 years – 500 mg. Children are 4-6 years old – 700 mg. Children are 7-10 years old – 1200 mg. To men of 11 years – 1600 mg. To women of 11 years – 1600 mg.

Vegetable food: Corn flakes – 770 mg. Animal food: Bacon – 2020 mg. Salami – 1850 mg. Canned ham – 1250 mg. Smoked fish – 1220 mg. Processed cheese – 1060 mg. Creamy crackers – 610 mg.

Chlorides

To children up to 3 months – 320 mg. To children of 4-6 months – 400 mg. To children of 7-12 months – 500 mg. To children of 1-3 years – 800 mg. Children are 4-6 years old – 1100 mg. Children are 7-10 years old – 1800 mg. To men of 11 years – 2500 mg. To women of 11 years – 2500 mg.

Vegetable food: Corn flakes – 1820 mg. Animal food: Bacon – 2970 mg. Salami – 2460 mg. Smoked fish – 1900 mg. Canned ham – 1670 mg. Creamy crackers – 830 mg. Processed cheese – 820 mg.

Hardware

To children up to 3 months – 1.7 mg. To children of 4-6 months – 4.3 mg. To children of 7-12 months – 7.8 mg. To children of 1-3 years – 6.9 mg. Children are 4-6 years old – 6.1 mg. Children are 7-10 years old – 8.7 mg. To men of 11-18 years – 11.3 mg. To men of 19 years – 8.7 mg. To women of 11-50 years – 14.8 mg. To women of 50 years – 8.7 mg.

Vegetable food: Halvah takhinny (sesame) – 50 mg. Halvah sunflower – 33.2 mg. Dried mushrooms – 35 mg. A sea cabbage – 16 mg. Dried apples – 15 mg. Pumpkin sunflower seeds – 14 mg. Dried pear – 13 mg. Prunes – 13 mg. Wheat bran – 13 mg. Lentil – 12 mg. Cocoa powder – 11.7 mg. Sesame – 11.5 mg. A dogrose – 11 mg. Buckwheat – 8 mg. Bilberry – 8 mg. Beans – 5-6 mg. Dried apricots (without processing gray) – 4.7 mg. Almonds – 4.4 mg. Grits – 4.3 mg. Dry dates – 4.2 mg. A cornel – 4.1 mg. Peaches – 4.1 mg. Soybeans – 3 mg. Raisin – 3 mg. Whole-grain bread – 2.7 mg. Apricots – 2.6 mg. Apples – 2.5 mg. Chocolate – 2.4 mg. Pear – 2.3 mg. Plum – 2.1 mg. Currant – 2.1 mg. Spinach – 1.6 mg. The dried apricots (processed by sulfur) – 1.6 mg. Animal food: Mollusks (mussels, oysters) – 30 mg. Pork liver – 19.7 mg. Calf's liver – 7.5 mg. Kidneys pork – 6.4 mg. Beef – 5 mg. Mutton – 3.1 mg. Eggs – 2.5 mg.

Chrome

For children – 11 mkg. For adults – 25 mkg.

Vegetable food: Beet – 20 mkg. Pearl barley – 13 mkg. Animal food: A tuna – 90 mkg. Beef liver – 32 mkg. A liver chicken – 10 mkg. A herring, a capelin, a mackerel, a catfish, a salmon, a flounder, a crucian, a carp – 55 mkg. Shrimps – 55 mkg.

Copper

To children up to 3 months – 0.2 mg. To children of 4-12 months – 0.3 mg. To children of 1-3 years – 0.4 mg. Children are 4-6 years old – 0.6 mg. Children are 7-10 years old – 0.7 mg. To men of 11-14 years – 0.8 mg. To men of 15-18 years – 1 mg. To men of 19 years – 1.2 mg. To women of 11-14 years – 0.8 mg. To women of 15-18 years – 1 mg. To women of 19 years – 1.2 mg. A lactation – 1.5 mg. (the shortcoming does not happen)

Vegetable food: Peanut – 1.14 mg. A filbert – 1.12 mg. Oats – 1 mg. Peas – 0.75 mg. Buckwheat – 0.66 mg. Rice – 0.56 mg. Walnuts – 0.52 mg. Pistachios – 0.5 mg. Haricot – 0.48 mg. Whole-grain bread – 0.36 mg. Lentil – 0.33 mg. Olives – 0.23 mg. Rye bread – 0.18 mg. Animal food: Calf's liver – 12 mg. Crabs (crayfish) – 4.8 mg. A mollusk trumpeter – 1.1 mg. Shrimps – 0.23 mg. Chicken – 0.12 mg.

Iodine

To children up to 3 months – 50 mkg. To children of 4-12 months – 60 mkg. To children of 1-3 years – 70 mkg. Children are 4-6 years old – 100 mkg. Children are 7-10 years old – 110 mkg. To men of 11-14 years – 130 mkg. To men of 15 years – 140 mkg. To women of 11-14 years – 130 mkg. To women of 15 years – 140 mkg.

Vegetable food: A sea cabbage – 300-500 mkg. Potatoes – 2 mkg. Carrots – 2 mkg. Animal food: A haddock – 250 mkg. A hake – 160 mkg. A cod – 135 mkg. Shrimps – 88 mkg. A perch – 60 mkg. Egg whites – 67 mkg. A catfish, a tuna, a humpback salmon, a catfish – 50 mkg.

Manganese

2.5-3.8 mg. (the shortcoming does not happen)

Vegetable food: A cranberry – 40-200 mg. Sweet pepper – 65 mg. Cocoa powder – 35 mg. Wheat sprouts – 12.3 mg. A filbert – 4.9 mg of Pistachio – 3.8 mg. Peanut – 1.93 mg. Whole-grain bread – 1.9 mg. Walnuts – 1.9 mg. Cocoa beans – 1.8 mg. Almonds – 1.7 mg. Rye bread – 1.5 mg. Peas – 1.3 mg. Rye bread – 1 mg. Brown rice – 0.9 mg. Spinach – 0.9 mg. Beet – 0.66 mg. Pineapple – 0.5 mg. Peas – 0.3 mg. Avocado – 0.2 mg. Animal food: Meat of all types, except pork – up to 50 mg.

Molybdenum

For children – 0.03-0.3 mg. For adults – 0.15-0.5 mg. (the shortcoming does not happen)

Vegetable food: Peas – 84.2 mkg. Lentil – 77.5 mkg. Haricot – 39.4 mkg. Porridge – 38.7 mkg. Buckwheat – 38.5 mkg. Corn – 28.4 mkg. Rice – 26.7 mkg. Pistachios – 25 mkg. Wheat – 24-42 mkg. Carrots – 20 mkg. Millet – 19 mkg. Raspberry – 15 mkg. Barley grits – 13.8 mkg. Animal food: Beef liver – 110 mkg. Pork liver – 82 mkg. A chicken liver – 58 mkg. A turkey – 29 mkg.

Selenium

To children up to 3 months – 10 mkg. To children of 4-6 months – 13 mkg. To children of 7-12 months – 10 mkg. To children of 1-3 years – 15 mkg. Children are 4-6 years old – 20 mkg. Children are 7-10 years old – 30 mkg. To men of 11-14 years – 45 mkg. To men of 15-18 years – 70 mkg. To men of 19 years – 75 mkg. To women of 11-14 years – 40 mkg. To women of 15 years – 60 mkg. A lactation – 75 mkg.

Vegetable food: A coco – 810 mkg. Wheat bran – 110 mkg. Cepes – 100 mkg. Brown rice – 100 mkg. Sunflower sunflower seeds – 70 mkg. Whole-grain bread – 35 mkg. Corn – 30 mkg. Rice – 28.5 mkg. Haricot – 24.9 mkg. Barley grits – 22.1 mkg. Lentil – 19.6 mkg. Pistachios – 19-45 mkg. Wheat – 19 mkg. Peas – 13.1 mkg. Peanut – 7.2 mkg. Walnuts – 4.9 mkg. Almonds – 2.5 mkg. Carrots – 1 mkg. Animal food: A chicken liver – 55 mkg. Pork liver – 53 mkg. Shrimps – 52 mkg. Beef liver – 40 mkg. Cod of 33 mkg. Eggs – 31.7 mkg. Crabs (crayfish) – 17 mkg. Cheddar cheese – 12 mkg. Beef – 3 mkg. Milk – 1 mkg.

Silicon

20-30 mg. (the shortcoming does not happen)

Vegetable food: Barley grits – 600 mg. Oats – 212 mg. Buckwheat – 120 mg. An asparagus – 98 mg. Haricot – 92 mg. Peas – 83 mg. Lentil – 80 mg. Corn – 60 mg. A celery – 51 mg. Potatoes – 50 mg. Pistachios – 50 mg. Paprika – 49 mg. Wheat – 48 mg. Porridge – 43 mg. Animal food: -

Sulfur

-

Vegetable food: Peas – 1050 mg. Animal food: A rabbit, chicken – 1050 mg. Eggs – 1050 mg. A pike, a grouper, a sardine, a humpback salmon, a flounder, a catfish – 1050 mg. A turkey – 248 mg. Beef liver – 239 mg. Beef, pork, mutton – 230 mg. Pork liver – 187 mg.

Zinc

To children up to 6 months – 4 mg. To children from 7 months to 3 years – 5 mg. Children are 4-6 years old – 6.5 mg. Children are 7-10 years old – 7 mg. To men of 11-14 years – 9 mg. To men of 15 years – 9.5 mkg. To women of 11-14 years – 9 mg. To women of 15 years – 7 mg. A lactation – 13 mg.

Vegetable food: Wheat germs – 13-30 mg. Bilberry – 10 mg. A sesame seed – 7.75 mg. Pumpkin sunflower seeds – 7.44 mg. Cocoa powder – 6.3 mg. Sunflower sunflower seeds – 5.28 mg. Pine nuts – 4.28 mg. Peanut – 3.27-6.68 mg. Haricot – 3.21 mg. Peas – 3.18 mg. Wheat – 2.8 mg. Buckwheat – 2.77 mg. Walnuts – 2.73 mg. Barley grits – 2.71 mg. Porridge – 2, 68 mg. A coco – 2 mg. Whole-grain bread – 1.8 mg. Lentil – 1.4 mg. Rye bread – 1.3 mg. Brown rice – 0.7 mg. Animal food: Boiled beef – 7 mg. A liver chicken – 6.6 mg. Calf's liver – 6.2 mg. Crabs (crayfish) – 5.5 mg. Beef – 5.3 mg. Beef liver – 5 mg. Pork liver – 4 mg. Processed cheese – 3.5 mg. Tinned sardines – 3 mg. Mutton, pork – 3 mg. Shrimps – 2.4 mg. Cheddar cheese – 2.3 mg. A bird – 1.5 mg. A cod – 0.5 mg.

Vanadium

6-63 mkg. (the shortcoming does not happen)

Vegetable food: Haricot – 190 mkg. A garden radish – 185 mkg. Barley grits, wheat – 172 mkg. Buckwheat – 170 mkg. Pistachios – 170 mkg. Salad – 170 mkg. Peas – 150 mkg. Potatoes – 149 mkg. Semolina – 103 mkg. Carrots – 99 mkg. Corn – 93 mkg. Beet – 70 mkg. Cherry – 25 mkg. An apricot – 20 mkg. Animal food: -