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Magnesium

RDA = 270 mg for women and 300 mg for men
What's it good for? Magnesium helps turn the food we eat into energy and it also helps with healthy bones.
What happens if I don't get enough? You might get muscle spasms and a lack of it has been linked with heart disease, diabetes, high blood pressure and weak bones.
Where can I get it from? Green leafy veg, especially spinach and nuts. It's also in bread, fish, meat and dairy products.

Food	mg of magnesium
A bag of spinach	224
6 slices of cheese	8.5
1 fillet of cod	28
A bag of pistachio nuts	155

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Selenium

RDA = 0.06 mg for women and 0.075 mg for men
What's it good for? Selenium helps boost your immune system so it stops you catching bugs or staying ill for long periods.
What happens if I don't get enough? You can have muscle tenderness and weakness and anaemia. A severe lack of selenium can give a greater chance of getting some cancers and has been linked with causing Down's Syndrome, although this is very rare.
Where can I get it from? Brazil nuts, bread, fish meat and eggs.

Food	mg of selenium
A bag of brazil nuts	2.36
1 fillet of cod	0.067
1 large egg	0.015
3 slices of pork	0.01

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Zinc

RDA = 7 mg for women and 9.5 mg for men
What's it good for? Zinc is great for your immune system and healing wounds because it helps make new cells and enzymes. It also helps break down the carbohydrate, fat and protein that we eat.
What happens if I don't get enough? Loss of taste and smell, hair loss, diarrhoea, growth problems in children and slow healing of wounds.
Where can I get it from? Meat, shellfish, brown rice and wholegrains. It's also in milk and cheese.

Food	mg of zinc
6 slices of cheese	5.22
1 chicken breast	1.84
A handful of brown rice	1.21
A glass of milk	0.98

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Where next?
- Find out all about health conditions
- Get quick tips, recommended by goodtoknow users, on how to deal with your health problems
- Do you really need to see a doctor?
- Top tips for boosting your immune system
- Old wives' tales - which ones work?
- How well are you? Take our immune system quiz to find out
- Foods that are better than medicine

By Vicky Woollaston

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