K & Fe
Potassium & Iron
Potassium - K #19
Requirements depend on your age: for a kid aged 1-3, 3000mg per day, but teenagers like us, older than 14, would need 4700 mg per day. That's about 11 bananas a day. Even more for breast-feeding mothers; 5100mg per day.
What happens if you don't get enough, or too much potassium?
Not enough, would cause problems in your heart and muscles; such as an irregular pulse, muscle weakness, constipation, fatigue, etc.
But if too much, it would also cause troubles such as nausea, slow pulse, or collapse.
Potassium is very stable: also, it can help alleviate cramp pains. Good to know. Especially athletes.
Here are some food good to get potassium...
Iron - Fe #26
Requirements: kids ages as us, 14-19, would need about 16.3 mg per day. Any older men than 19 need 19.3-20.5 mg per day, but women need only 17.0-18.9 mg per day. Pregnant women need less; 14.7 mg per day. That's roughly 126 cashew nuts a day. 144 cashew nuts for us.
Not enough iron would reduce haemoglobin in your blood cells, and cause amnesia; pallor, weariness. Amnesia for pregnant women is dangerous; it can cause the baby to be born on low weight, less iron storage, and can later affect their growth.
Too much iron causes a disease called hemochromatosis. The iron will damage your liver and heart, causing other diseases such as diabetes, or arthritis.
Iron is very stable. Here are some examples of food that contains lots of iron.