What are the most important minerals needed for good health?

Calcium is very essential for an average elderly person. As people become older, the bones become demineralised. This is called Osteoporosis. So Calcium intake should be not less than 400 mg per day. Foods rich in calcium are Ragi, Green leafy vegetables, milk, fenugreek leaves, drumstick leaves and sea food.
Phosphorus, dietary fibre, drugs, alcohol, menopause, illness and exercise may all affect absorption of minerals in the body.
Iron deficiency leads to Anaemia. So the diet of the elderly should contain sufficient amount of iron. Greens are rich in iron, cheaper than other vegetables and available easily most of the time. Elders should include some variety of greens in their diet everyday. Other foods rich in Iron are: Wheat flour, Ragi, Jaggery, Dates and Liver.The recommended daily allowance is 30 mg. per day.