The recommended daily intake for some of the dietary minerals for men 18 – 24 years

The recommended daily intake of dietary minerals for young men aged 18 to 24 years is crucial for maintaining optimal health and supporting continued growth and development during this transitional stage of life. According to dietary guidelines, the following mineral intakes are advised:

Potassium: 3,500 to 4,700 milligrams (mg) per day. Adequate potassium intake is essential for regulating fluid balance, muscle contractions, and nerve signals. Foods rich in potassium include bananas, oranges, potatoes, spinach, and legumes. A diet high in fruits and vegetables can help meet these needs.
Calcium: 1,000 mg per day. Calcium is vital for the development and maintenance of strong bones and teeth, reducing the risk of osteoporosis later in life. Good sources of calcium include dairy products like milk, cheese, and yogurt, as well as fortified plant-based milk alternatives, leafy greens such as kale and broccoli, and nuts like almonds.
Phosphorus: 550 to 700 mg per day. Phosphorus is important for energy production, bone health, and the formation of DNA and cell membranes. It can be found in high-protein foods such as meat, poultry, fish, eggs, dairy products, and nuts.
Magnesium: 350 to 400 mg per day. Magnesium supports numerous bodily functions, including muscle and nerve function, blood pressure regulation, and bone health. Foods that provide magnesium include whole grains, leafy green vegetables, seeds, nuts, and dark chocolate.
Iron: 8 to 9 mg per day. Iron is critical for the formation of hemoglobin, which transports oxygen in the blood. Young men can obtain iron from sources such as lean meats, poultry, fish, lentils, beans, and fortified cereals. Vitamin C-rich foods can enhance iron absorption from plant-based sources.
Zinc: 11 to 12.7 mg per day. Zinc plays a crucial role in immune function, protein synthesis, wound healing, and DNA synthesis. Rich sources of zinc include meat, shellfish, legumes, seeds, nuts, and dairy products.
Copper: 900 micrograms (mcg) per day. Copper is essential for iron metabolism and the formation of red blood cells. Foods high in copper include shellfish, whole grains, nuts, seeds, and organ meats.
Iodine: 150 mcg per day. Iodine is essential for the synthesis of thyroid hormones, which regulate metabolism and are crucial for growth and development. Iodine can be found in iodized salt, dairy products, seafood, and certain grains.
Selenium: 55 to 90 mcg per day. Selenium acts as an antioxidant and supports immune function. It can be sourced from Brazil nuts, seafood, meats, and whole grains.
Fluorine: 3.8 mg per day. Fluorine is important for dental health, helping to strengthen tooth enamel and reduce the risk of cavities. Adequate intake can be obtained through fluoridated water and dental care products.
Manganese: 2.3 to 3 mg per day. Manganese plays a role in bone formation, metabolism, and antioxidant defense systems. Good sources include whole grains, nuts, leafy vegetables, and teas.
Molybdenum: 65 mcg per day. Molybdenum is important for the function of certain enzymes involved in the metabolism of sulfur-containing amino acids. It can be found in legumes, grains, and nuts.

Ensuring that young men in this age group consume a diet rich in these essential minerals is crucial for their overall health, supporting energy levels, physical performance, and long-term well-being. A balanced and varied diet, incorporating a wide range of nutrient-dense foods, is key to meeting these dietary recommendations.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;