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Another macro-mineral is magnesium which can be found in our bones.
另一種常量元素是鎂，也存在于我們的骨骼中
The nervous system uses magnesium to transmit signals in nerves throughout our body.
神經系統利用鎂在全身的神經中傳遞信號，
Proteins are made by enzymes that require magnesium to function properly.
蛋白質由酶制造，而酶需要鎂才能正常工作
Good sources of this mineral include nuts,
富含鎂的食物包括堅果
legumes, whole-grained cereals, and leafy green vegetables.
豆類，全粒谷物以及綠葉蔬菜
The recommended daily allowance, or RDA, is 700 mg for people over the age of 19.
對19歲以上的人建議每日攝取量(RDA)為700mg
Supplementation of magnesium is usually not necessary
通常不需要另外補充鎂
because of the abundance in foods
因為食物中富含鎂，
and toxicity can result from over-consumption of supplemental magnesium.
而且過度補充鎂攝取會導致中毒
Potassium is a very important electrolyte in our body.
鉀是人體中重要的電解質
The electrolyte minerals include potassium, sodium and chloride.
電解質礦物質包括鉀，鈉和氯化物，
These minerals insure adequate balance of electrical charge and water concentration around the cells of the body.
這些礦物質保證了人體細胞周圍的電荷和水濃度平衡
Most diets contain adequate amounts of these minerals and deficiencies rarely occur.
大部分人的飲食中都包含足夠的這些礦物質，很少出現缺乏
Potassium is important for muscle contraction
鉀對于肌肉收縮很重要。
and may become low in the elderly or with the use of certain medications.
隨著年齡增長或者使用某些藥物鉀在體內
Potassium is found in avocados, bananas, potatoes and dairy products.
含量會降低，鱷梨，香蕉，土豆和奶制品富含鉀，
There is no defined RDA for potassium.
對于鉀沒有確定的RDA
Sodium is another electrolyte.
鈉也是一種電解質
The media gives most of its attention to the adverse health effects of over-consumption of this mineral,
媒體大都關注過度攝取鈉對健康的不利影響
usually in the form of table salt.
大部分鈉通過食鹽被攝取
Sodium is an important mineral in our bodies because of its role in water, pH and electrolyte regulation.
鈉是人體內的重要礦物質，因為它對于水酸堿度和電解質的調節有重要作用
Besides table salt almost all foods contain sodium.
除了食鹽，幾乎所有食物都含鈉
However, salt added to processed foods is the primary source of dietary sodium.
但是食物加工過程中加入的鹽是飲食中鈉的最主要來源，
In general the average American diet provides high amounts of sodium.
總的來說美國人的飲食中含鈉量很高，
The upper level intake for sodium is 2300 mg per day.
每天攝取鈉的上限是2300mg
It is easy to consume well above that amount in a single meal,
但是一頓飯就很可能攝取超過2300mg的鈉，
especially fast foods, restaurant meals and processed foods.
尤其是吃快餐，在餐館吃飯或者吃加工食品時
