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then perhaps we will make better choices to take care of ourselves. Now to see where my new self I dentity will take me!! To help you to understand the importance and function of each mineral and the natural sources in which they can be found, I am providing the following information.

Food Sources: organic beef, organic beef liver, lima beans, organic/wild turkey, split peas, chick peas, raw cashews, raw pecans, raw almonds, green peas, organic eggs, and ginger root.

**** Magnesium RDA- 320-420 mg Upper Limit- 750 mg Magnesium is an important factor in muscle relaxation and heart health, it allows nerves to send messages in the brain and nervous system, it aids and regulates the body’s use of calcium and other minerals, assists in bone and teeth formation, regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrates, regulates cholesterol production and helps modulate insulin sensitivity3, assists in energy production, DNA transcription and protein synthesis2 and maintains the structural health of cell membranes throughout the body.

I want to share moments and flavours and experiences and well… I have learned overtime that in order to really enjoy the moments… Food sources: protein rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes as are whole grains, hard potatoes, dried fruit, garlic cloves, and carbonated beverages.

**** Iron RDA- 15-10 mg Upper Limit- 45 mg Iron is needed for oxygen transport and storage, energy production, and protection against free radicals. Iron plays a key role in the making of red blood cells, which carry oxygen. If you don’t have enough iron, you may develop anemia, a low level of red blood cells which results in fatigue, shortness of breath, dizziness, headache, coldness in your hands and feet, pale skin, restless legs and chest pain.

Food Sources: Dietary fluoride is found in fluoridated water, many brands of toothpaste and foods prepared with fluoridated water. The levels of flouridation in drinking water can vary, and some people may need supplementation if levels are low.

**** Copper RDA- 0.9 mg Upper Limit- 10 mg Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. The symptoms of a copper deficiency are similar to iron-deficiency anemia. Calcium alone can’t build strong bones and tissues.

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