Daedalus Website » List of vitamins and minerals

VITAMINS AND MINERALS

Vitamins A to Z

Minerals from A to Z

VITAMIN CATEGORIES We distinguish two types of vitamins: fat-soluble - fat-soluble, and water-soluble, which dissolves in water. The body has the ability to store fat-soluble vitamins, so to and make reservations. Water-soluble ones are eliminated quickly by urination, so the intake of such vitamins must be renewed daily. Fat- soluble vitamins: - vitamin A (antixerophthalmic vitamin or retinol); - vitamin D (anti-rickets vitamin or calciferol); - vitamin E (fertility vitamin or tocopherol); - vitamin K (antihemorrhagic vitamin). Water - soluble vitamins: -

vitamin B1 (thiamine);

- vitamin B2 (riboflavin, lactoflavin, ovoflavin);

- vitamin B3 (vitamin PP or nicotinic acid);

- vitamin B5 (pantothenic acid);

- vitamin B6 (pyridoxine);

- vitamin B8 (vitamin H or biotin);

- vitamin B9 (folic acid);

- vitamin B12 (cyanocobalamin);

- vitamin B15 (pangamic acid or choline);

- vitamin C (ascorbic acid);

- vitamin P (citric acid).

Vitamin ele

Vitamin A

This fat-soluble vitamin - retinol - is present in foods of animal origin. However, it is also found in the plant in the form of beta-carotene, which is converted in the body into vitamin A (beta carotene is also called pro-vitamin A). It needs fat to turn into retinol. Research has shown that intramuscular administration of carotene is not effective in hypovitaminosis A.

Foods rich in carotene (broccoli, carrots, melons, spinach) are indicated for cancer, heart disease, cataracts or other diseases. of old age.

Consumption of fruits and vegetables containing beta carotene prevent certain cancers to develop: stomach cancer, esophagus, lungs or of the female genitalia.

Other carotenoids (alpha-carotene, lutein, zexanthin, etc.) also have a therapeutic action. Supplements beta carotene have a beneficial effect as strong as the food.

Recommended daily dose: 3 mg. Some specialists specify that the daily dose required for men should be 3 mg, for women, 2.4 mg, and for children, 1.8 mg.

Sources In the form of retinol, vitamin A is found in: pork liver, beef, veal, fish oil, eggs, non-fat dairy products.

Beta -carotene is found in vegetables such as tomatoes colored, broccoli, carrot, spinach, asparagus, corn, beet leaves, the leaves of the dandelion, melons, mangos, apricots, citrus fruits, pumpkin. Retinol can oxidize in air and light and is sensitive to food cooking, losing its properties. To- and keep the properties, they must be prepared under certain conditions. Roles and characteristics Vitamin A: - prevents vision damage; is considered an "eye vitamin"; - favors growth; - helps the immune system to resist tissue and bone infections; - participates in the metabolism of steroid hormones; - It is beneficial for treating wounds and skin diseases.

Vitamin B1

Thiamine is part of the B vitamin complex. It comes in the form of a transparent, whitish, water-soluble powder. Vitamin B1 reacts to light, heat, moisture, but does not resist alkalinity or oxidants.

Most commercial cereals are rich in thiamine, which is mentioned on the labels.

Recommended daily dose: 1.2–1.5 mg It should be noted that the needs of children are between 0.5 and 1.2 mg, adolescents and women around 1.3 mg; that of men is 1.5 mg. Alcoholics, coffee drinkers, pregnant and lactating women should increase their daily dose from 0.3 to 0.5 mg. Sources Vitamin B1 is found naturally in many foods such as whole grains, brewer's yeast, vegetables, meat (especially pork and organs), fish, egg yolk, milk; also in bread and pasta made from wholemeal flour. Roles and characteristics - vitamin B1 intervenes in cell metabolism; - participates in the production of energy necessary for the general functioning of the body and in maintaining an adequate body temperature; - improves digestion; - helps the body counteract the toxic effects of alcohol.

Vitamin B2

Like all other components of group B, riboflavin is soluble in water, so it should be consumed daily. It is found in both animal and vegetable products. The intestinal bacterial flora has the ability to synthesize vitamin B2.

Light damages riboflavin. Milk, which is an important source of vitamin B2, retains more of its nutritional value if stored in cardboard packaging (because it is opaque).

Recommended daily dose: 1.5–1.8 mg.

An amount of 0.6–1.4 mg is recommended for children; 1.5 mg, for adolescents and adult women; 1.8 mg for men, pregnant women and up to 2 mg for nursing mothers.

Stressed people or women who use oral contraceptives should increase their dose of vitamin B2.

Sources Riboflavin comes mainly from the liver, heart, beef or pork, fish, egg, dairy, whole grains, green vegetables (broccoli, spinach, asparagus, lettuce, etc.). Roles and characteristics - enters the composition of enzymes and participates in cell growth and metabolism of proteins, carbohydrates and lipids to turn them into energy; - helps maintain a healthy appearance of skin, nails, hair; - contributes to improving and maintaining vision, because it stimulates the optic nerve; - protects the oral mucosa. New findings attribute antioxidant qualities to it, so it can prevent cancer or high cholesterol.

Vitamin B8 or Vitamin H

It is also called biotin or vitamin H; a water-soluble substance that is not destroyed by heat or humidity, but is affected by light, alkalinity and oxygen.

Food (preferably fresh) and intestinal flora provide the necessary doses to the body. Vitamin B8 or H is indispensable for people with fragile and brittle nails.

Recommended daily dose: 0.3 mg (300 mcg).

Children need 50-90 mcg / day.

Sources Fresh meat, raw vegetables and fruits (unprocessed or canned) are required for daily intake of biotin, as well as brewer's yeast, beef, milk, dairy products, egg yolk, cauliflower, whole grains, corn, molasses, nuts. Roles and characteristics - helps the degradation of fatty acids, glucose, amino acids; - intervenes in the synthesis of fatty acids and proteins; - has the ability to produce carbohydrates from molecules, replenishing the body's reserves; - stimulates hair growth and delays hair loss; - prevents premature graying; - soothes muscle pain.

Vitamin B9

Known as folic acid - because it was extracted from the leaves of vegetables, spinach, more precisely - this water-soluble vitamin B group is a real source of energy, dynamism.

Vitamin B9 loses its properties in heat and in acidic or alkaline environments. Like plants and microorganisms, the intestinal bacterial flora of the human body can synthesize vitamin B9.

Recommended daily dose: 400 mcg (or 0.4 mg).

Adolescents, pregnant and lactating women should consume up to 600–800 mcg (0.6–0.8 mg).

Sources The needs of our body are fully met by a balanced diet: green vegetables, asparagus, spinach, cabbage, as well as corn, carrots, green beans, apricots, bananas, oranges, peas, tomatoes, wheat, egg, liver, almonds, milk, fermented cheeses. Roles and characteristics - helps to form DNA- site; - acts as a growth factor; - is indispensable in the formation of red blood cells, thus preventing anemia; - promotes emotional balance, reduces pain; - increases breast milk production; - prevents the appearance of cancer in the lungs, colon, uterus; - protects the body from cardiovascular diseases and strokes; - protects the fetus from congenital anomalies that can affect the brain and spine.

Vitamin B12

Vitamin B12 is part of the group of water-soluble vitamins - it is also called cyanocobalamin, and contains cobalt, a vital element that is part of red blood cells. Vitamin B12 is resistant to heat, air, but is destroyed by light, ultraviolet rays and acids.

Recommended daily dose : 1–6 mcg.

The recommended ratios vary from one specialist to another. In general, 3 mcg is suggested for adolescents and adults (some specialists recommend up to 6 mcg / day), 4 mcg for pregnant women, as well as for those who are breastfeeding and between 1 2 mcg for children.

Sources Vitamin B12 is found only in foods of animal origin: meat - especially in the liver, milk, dairy products, eggs, as well as in seafood: crabs, oysters, shells. Roles and characteristics - play a decisive role in the proper functioning of the nervous system, helping to form the myelin sheath that envelops the nerve fibers, essential for the transmission of nerve impulses throughout the body. Due to this function, vitamin B12 is a valuable ally in maintaining the acuity of tactile and auditory sense, in the perception of pain, in balance, as well as to increase learning capacity, prevent memory loss and maintain mental composure; - participate in the cellular renewal process, the synthesis of DNA 's, iron, vitamin C, pantothenic acid, vitamin B15 and folic synthesis; - intervenes in the maturation process of red blood cells, thus eliminating fatigue and anemia.

Vitamin B15 and Choline

Pangamic acid or vitamin B15 is unrecognized in some countries, and yet, according to many experts, it is part of the B group of vitamins.

Because it has invigorating properties, it is very popular among athletes. It is antioxidant and prevents the deposition of lipids in the liver.

Choline is involved in the formation of cholesterol. It helps improve memory, which is why it is used to treat Alzheimer's disease.

Recommended daily dose :

- Vitamin B15: 1.5–5 mg;

- Choline: about 1000 mg.

Sources Vitamin B15 is found in brown rice, wholemeal bread and brewer's yeast. Choline: in wheat germ, green vegetables, lecithin. Roles and characteristics Pangamic acid: - cleanses the body of toxins; - reduces glycogen loss; - increases the longevity of cells; - strengthens the immune system; - lowers cholesterol levels; - protects the liver from cirrhosis; - reduces asthma attacks. Choline : - prevents the production of cholesterol; - protects the liver; - helps to preserve memory; - stimulates adrenaline synthesis; - protects against breast cancer.

C vitamin

Vitamin C or ascorbic acid is one of the best known vitamins. Its name comes from the property of curing scurvy, a disease that has decimated the population of throughout history. It is water-soluble, oxidizable, not resistant to heat and ultraviolet rays. The human body is not able to synthesize it, so the stock must be permanently renewed. Recommended daily dose : 60–100 mg. Children need 35–60 mg / day, adolescents and adults 60–100 mg, expectant mothers 130 mg and breastfeeding 170 mg. Smokers should consume 120 mg daily. The American scientist Dr. Linus Pauling, holder of a Nobel Prize - who died at the age of 93 - advanced more than daring figures: minimum 1500–4000 mg / day. He himself used this amount daily. Sources The most indicated sources of vitamin C are fresh vegetables and fruits, especially citrus fruits (oranges, lemons, pineapples, grapefruit), red berries such as strawberries, raspberries, currants, kiwis, vegetables such as broccoli, potatoes, peppers, tomatoes, cabbage , parsley. Roles and characteristics - it is involved in the production of collagen which, due to ascorbic acid, has a great importance in healing damaged tissues, preventing the appearance of wrinkles; - plays an important role in the formation of bone and dentin; - intervenes in the metabolism of certain amino acids, folic acid and glucose; - participates in the production of glucocorticosteroids and certain neurotransmitters; - contributes to the formation of antibodies and interferons; has anti-infective action, decreases the duration of colds and fights against bacterial aggression; - neutralizes free radicals due to its antioxidant role; - protects against the possible appearance of cancer, inhibiting the formation of nitrosamines - carcinogens that are formed during the assimilation of amino acids - in the stomach; - has a laxative action; - invigorates blood vessels, thus preventing cardiovascular disorders and reducing emphysema attacks in smokers; some doctors prescribe patients large amounts of vitamin C - up to 1000 mg / day - to lower cholesterol levels; - facilitates iron absorption; - has an effective antihistamine action in treating allergies and beneficial for asthma victims; - contributes to removing anxiety, fatigue, stress.

Vitamin D

Vitamin D, also called antirachitic, is fat-soluble (ie it is absorbed by fats) and essential for the assimilation of calcium, whose deposition in the bones provides it.

The history of vitamin D is linked to rickets, a disease that decalcifies bones and deforms them. In order to preserve the nutritional qualities of vitamin D, we must take into account certain external factors such as heat, light, acidic environment, oxygen.

Calciferol - a component of vitamin D - can be classified into ergocalciferol or vitamin D2 and cholecalciferol or vitamin D3.

Recommended daily dose : 10–20 mg.

The daily ration of pregnant or lactating women should be increased (20 mg).

Sources Vitamin D is contained in fatty fish - herring, sardines, salmon - and fish oil (cod, tuna, turbot), egg yolk, butter, whole milk and skim milk. Vegetables do not contain this vitamin. Unlike others, vitamin D can be produced by the body. In fact, the synthesis process of vitamin D in the epidermis is triggered by ultraviolet rays, being immediately absorbed by the blood vessels. Roles and characteristics - ensure the transport of calcium and phosphorus in the areas of the body that need them to support the growth of infant bone and remineralization of adult bone; - allows the absorption of these minerals in the intestine, then the transport of calcium in the blood and the reabsorption of phosphorus in the kidneys; - strengthens the immune system; - regulates heart rate.

Vitamin E

Tocopherols and tocotrienols are grouped into four categories: alpha, beta, gamma, delta and are the source of a very important nutrient, vitamin E. It has many qualities, indispensable for a healthy life in the context of an industrialized society. Vitamin E is fat-soluble and sensitive to alkaline media and oxidation.

Recommended daily dose : 12–20 mg.

The recommended amount varies depending on each country. In Canada, the recommended doses for children are 3 10 mg, and for adults and adolescents, 12 mg. In France, the daily requirement is estimated at 12–15 mg, and in the USA, at 40–80 IU (1 IU * = 1 mg). Sources Vegetable oils rich in unsaturated fatty acids: soy, corn, flower sunflower, oilseeds - peanuts, sunflower seeds, etc., cereal germs, green vegetables, spinach, in particular, and tomatoes are the main food sources of vitamin E. In very small amounts it is found in meat. Roles and characteristics - allows, due to the antioxidant action, the prevention of cancer because it protects the body's healthy cells from free radicals and pollutants; - strengthens the immune system; - allows better blood irrigation throughout the body; - helps vitamin C to fight the appearance of nitrosamines (cancer cells); each, Vitamin C supports the antioxidant action of vitamin E (as acting beta -carotene and selenium); - preserves the "integrity" of vitamin A; - attenuates the feeling of fatigue, improves mental performance, helps the body to recover after sustained effort (it is an essential vitamin for performance athletes); - has anticoagulant action that prevents the aggregation of blood platelets; blood circulation is thus done without any impediment and there is no longer a risk of heart disorders; - accelerates the healing of wounds caused by burns.

Vitamin K

Also called antihemorrhagic, vitamin K is fat-soluble and intervenes in blood clotting. Presence in the body naturally is not usually part of commercial preparations. Indispensable for life, vitamin K is resistant to heat, but not to light, in the presence of oxygen and alkaline environments.

Recommended daily dose : 10–55 mcg.

In general, the body needs 10-30 mcg in children and 35-80 mcg in adults.

Some studies recommend a dose about 100 times higher, which means 1000 mcg (1 mg) for children and 4000 mcg (4 mg) for adults.

Sources Vitamin K is produced by our own intestinal flora in a proportion of 50%. The rest comes from green vegetables such as broccoli, spinach, cabbage, peas and cauliflower. Roles and characteristics - intervenes in blood coagulation, being the main element in the manufacture of prothrombin, natural procoagulant; - participates in protein metabolism and calcium fixation.

Vitamin B6

Researchers consider it equal to other nutrients. Pyridoxine is the most common form, the other two being pyridoxamine and pyridoxal. This water-soluble vitamin is altered in contact with light and volatilizes in the presence of heat.

Recommended daily dose: 2 mg.

Pregnant and lactating women should increase their daily vitamin dose by 0.5 mg. Those who use oral contraceptives as well. More and more specialists suggest increasing the amount of pyridoxine by 25 mg / day.

Sources Vitamin B6 is found mainly in brewer's yeast, whole grains, milk, eggs, beef, fish, oilseeds (nuts, peanuts), fresh vegetables, bananas, avocados, cabbage. Roles and characteristics - facilitates the metabolism of amino acids, proteins, fats, steroids, hemoglobin, the transformation of glycogen into glucose; - contributes to the synthesis of neurotransmitters - molecules that allow the passage of nerve influx, essential in the development of thinking, emotions, memory; therefore prevents nervous system disorders; - participates in the proper functioning of the immune system; protects the body from infections; - helps reduce asthma attacks; - limits atherosclerosis, some diseases of the myocardium; - prevents the formation of dandruff.

Vitamin B5

Pantothenic acid was named after the Greek word "pantothen", which means "everywhere". In nature, this acid is ubiquitous. In the group of water-soluble vitamins synthesized by green plants and many other microorganisms, vitamin B5 is the one that reaches the tissues of the animals that consume them, especially in the liver and eggs.

Pantothenic acid is an important component of coenzyme A, a substance that, among other things, helps the body eliminate toxins from insecticides, drugs, etc. Vitamin B5 is essential for cellular activity. Heat, alkaline and acidic environments are not favorable for vitamin B5.

Recommended daily dose: 10–15 mg.

Children should consume between 3–8 mg, adolescents and adults between 10–15 mg. Recent studies recommend 30–50 mg / day. Therapeutic use of vitamin B5 can reach 100 mg / day.

Sources Foods containing vitamin B5 are: brewer's yeast, beef organs, whole grains, peanuts, royal jelly, salmon, egg yolk, mushrooms, cauliflower, green vegetables. Roles and characteristics - intervenes in energy production, invigorates the body and reduces stress; - participates in metabolic processes: degradation of carbohydrates, lipids and certain amino acids; also for the synthesis of cholesterol, antibodies and several hormones; - fights infections and attenuates the toxicity of harmful factors; - slows down aging.

Vitamin B3 or Vitamin PP

Research to combat a disease - pellagra - has led to the discovery of vitamin B3, also called niacin or vitamin PP. This endemic disease is manifested in the past by the appearance of severe dermatitis, redness, itching, thickening of the skin, digestive disorders (lack of appetite, vomiting, diarrhea), disorders of the nerves of the lower limbs and mental disorders (insomnia). , headache, depression, memory loss, hallucinations). The absence of animal proteins from the diet and the excess of corn generate the appearance of pellagra.

Recommended daily dose: 13–20 mg.

Amounts of 7–15 mg are recommended for children, 15–18 mg for adults, and 20 mg for pregnant or lactating women.

To ensure the exact ratio needed for your needs, consume 6.5 mg of vitamin B3 for every 1000 calories consumed.

Sources Fish, white meat, liver, veal and beef, cereals and wholemeal bread, dates, figs, peaches, avocados, almonds, fresh mushrooms, peanuts. Roles and characteristics - alleviates the risk of cardiovascular disorders, lowering harmful cholesterol (LDL), increasing the level of beneficial (HDL) and lowering the level of triglycerides in the blood. The researchers say niacin may lower the liver's potential to produce cholesterol. However, the hypothesis is unverified; - moderates blood pressure, improves blood circulation; - participates, along with the other B vitamins, in the metabolism of proteins, carbohydrates and lipids; - protects against atherosclerosis, migraine, dizziness; - prevents diarrhea.

minerals

Boron

This mineral, which is not very well known, is associated, in particular, with bone formation.

Recommended daily dose: not established.

Not yet evaluated with certainty the ideal daily intake. It is believed that a balanced diet, including at least five servings of fruits and vegetables, adequately meets the needs of the body, which would be between 1.5 and 3 mg. Sources Plant foods, such as cherries, apples, grapes, lettuce, beans and nuts, are good suppliers of boron. Roles and characteristics - contributes to the optimal absorption of calcium and magnesium; - helps to produce energy; - It seems to stimulate the amount of estrogen and progesterone in postmenopausal women. Disorders attributed to boron deficiency or excessive consumption The few studies conducted so far do not allow estimating the required daily intake of boron, so for now, it is impossible to determine the symptoms of a possible deficiency or boron poisoning.

Calcium

An indispensable element of bone structure and strength, calcium is found almost entirely (99%) in the skeleton. The rest serves the activity of muscle, nerve and heart cells.

Recommended daily dose: 850–1500 mg.

A dose of 1200 mg is recommended until adolescence, about 850 mg for adults, 1200 mg for menopausal women, between 1200 and 1500 mg for pregnant and lactating women, and 1500 mg for people over 65 years.

Sources Dairy products contain the most calcium. Spinach, broccoli, kale and Brussels sprouts, as well as canned salmon and sardines are also rich in calcium. Roles and characteristics - ensures the resistance of bone tissue and teeth; - acts, at several levels, in blood clotting; - intervenes in muscle activation, mainly that of the myocardium; - participates in enzymatic activity.

Cobalt

Located in the center of vitamin B12 molecules, cobalt plays an essential role in the manufacture of red blood cells. It is the only function that is recognized, but it is a crucial function.

As with boron, the required minimum and maximum dose cannot be established, and no symptoms attributed to cobalt deficiency have ever been reported in humans.

Chromium

Despite its more than discreet presence, chromium is an element without which the body would not exist, because it is involved in a lot of metabolic functions. Recommended daily dose: 120–200 mcg. Sources Brewer's yeast, seafood, meat (especially ham), broccoli, grape juice. Roles and characteristics - reduces the risk of diabetes, as it intervenes in the transport of glucose to cells, where it is transformed into energy; - attenuates atherosclerosis by increasing the level of "good" cholesterol; - lowers blood pressure.

Copper not only serves to ... burden our pockets and wallets with coins, but it is even an indispensable metal for the body with a completely different use. Recommended daily dose: 1.5–3 mg. Sources Crustaceans, liver, green vegetables, mushrooms, green beans, nuts, seeds, whole grains and cocoa powder. Roles and characteristics - has an important role in the production of enzymes that protect the body against certain toxic substances (free radicals, cadmium); - intervenes in the formation of the basic connective tissue that serves to develop a multitude of other tissues; - participates in energy production; - contributes to the absorption of iron, thus preventing anemia; - is involved in the production of neurochemical substances essential for the proper functioning of the brain; - influences the functioning of muscles, nerves and immune system; - decreases the production of histamine, which reduces allergic manifestations.

Fluorine

Fluoride is a well-known element, it is incorporated into substances that we use all the time, such as water and toothpaste. Fluoride is a simple substance that enters the composition of the body's hard tissues (cartilage, bones, teeth) and sodium fluoride. Despite its ubiquity, it does not play a vital role in the functioning of the body.

Recommended daily dose: 1.5–4 mg.

In children, the need for fluoride increases with age: from 0 to 6 months: 0.1–0.5 mg; from 6 to 11 months: 0.2–1 mg; from 1 to 3 years: 0.5–1.5 mg; from 4 to 6 years: 1–2.5 mg; from 7 to 18 years: 1.5–2.5 mg. In adults, the requirement is 1.5–4 mg.

Sources Saltwater fish (salmon and mackerel) preserved with bones, tea and fluoridated water are the main sources of fluoride. Roles and characteristics - protects tooth enamel against acids; - helps to strengthen bone tissue.

Phosphorus

This chemical, which is found in certain foods, is absorbed in the gut and spreads in the body in the form of phosphate. It is deposited in the bones (85% of the phosphate intake), in mineral form, and in the blood, incorporated in organic substances. Phosphorus is evenly distributed in all cells; In terms of quantity, it is the second most important mineral in the body. Large consumers of carbonated beverages should pay special attention to the properties of phosphorus, as this habit could underlie certain health disorders.

Recommended daily dose: 1000 mg.

Sources Food sources are: dried fruits, lean meat (minced beef, chicken), fish (salmon, plaice), skim milk, broccoli, beans. Phosphoric acid enters the composition of carbonated beverages in large quantities. Roles and characteristics - participates in the synthesis of phospholipid cells (such as lecithin), which transport fats; - provides energy fuel for the body; - increases bone strength, in combination with calcium, and ensures growth; - enters the constitution of nucleic proteins (DNA and RNA); - enters the composition of myelin, a substance that "envelops" the nerves; - helps kidney function; - contributes to the constant maintenance of heart rate.

Iodine

Iodine plays an important role in the proper functioning of the thyroid gland, an organ located in the neck, which regulates the secretion of several hormones directly related to general metabolism.

Recommended daily dose: 150–200 mcg.

Adults need 150 mcg. During pregnancy and lactation, women need 175–200 mcg.

Sources The main sources are: iodized salt, algae, saltwater fish, seafood, sea salt. Roles and characteristics - enters the composition of thyroxine, the hormone that regulates energy production, which maintains a constant body temperature, respiration and muscle tone; - ensures the health of the skin, hair and nails; - helps maintain body weight; - serves, for external use, as an antiseptic on skin wounds, in the treatment of inflammation and infections.

Magnesium

This mineral, with a vital contribution in many metabolic functions, is mainly present in bone tissue, but is also found in muscles, heart, liver, kidneys, digestive tract and plasma. The interest in magnesium, which has become the most researched mineral in the world of nutrition, can be seen in the large number of studies dedicated to it.

Recommended daily dose: 400 mg.

Women waiting for a baby to come should and double the ratio. Sources Magnesium is found in: whole grains, oily fruits (nuts, almonds, hazelnuts), chocolate, legumes (white beans, beans), spinach, avocados, broccoli, apples, bananas, citrus fruits, some mineral waters and some seafood (sea snails). Roles and characteristics - intervenes in the metabolism of carbohydrates, lipids and proteins; - ensures the body's energy; - acts on the level of neuromuscular excitability (activates muscle contraction and prevents cramps), on cell permeability (transmission of nerve influx), has certain enzymatic activities and participates in cardiac regulation; - facilitates the assimilation of vitamin C, calcium, phosphorus and potassium; - becomes a natural sedative when used with calcium; at the same time, from the point of view of cardiovascular function, magnesium is an antagonist of calcium; an excess of calcium triggers a marked elimination of magnesium in the urine; - prevents the formation of stones and calcification of blood vessels; - strengthens tooth enamel; - used in the form of magnesium sulfate salts for the foot bath, it releases muscles and tissues inflamed by excess water; - used in other forms of salts (carbonate, oxide or hydroxide), it can serve as a gastric bandage.

Manganese

Among the indispensable elements, manganese is a trace element that is talked about more and more, due to its importance in performing many functions of the body.

Recommended daily dose: 2–5 mg.

Sources How food is always the best solution, here it is the ones that contain the most manganese: sugar-free pineapple juice (one glass contains about 3 mg), green vegetables, whole grains, nuts, seeds, dried vegetables, tea leaves and ginger. Roles and characteristics - participates in the synthesis of collagen, a substance known for its ability to regenerate the skin. Collagen is a material of connective nature, resistant, which serves to form various tissues in the body (bones, cartilage). At the meeting point between two bones, collagen acts as a bearing in the formation of the joint, so the administration of manganese prevents osteoarthritis. It also contributes to bone strength; - participates in the metabolism of carbohydrates, steroids and some hormones; - ensures the balance of certain neurological functions, such as memory; - increases the male procreation potential; - activates the production of breast milk; - frees the body from pollutants thanks to its antioxidant properties.

molybdenum

Its presence is more than modest, but it is no less indispensable to the body. Molybdenum is a trace element that serves as a catalyst in certain important chemical reactions, especially in the metabolism of sulfur and sulfated amino acids.

Recommended daily dose: 75 mcg.

Sources If the diet regularly contains green vegetables, beans, whole grains and dairy, the needs of molybdenum are completely met. Roles and characteristics - enters the composition of enzymes designed to clean the cells of sulfites, substances found in food, especially those rich in protein, and which are used as preservatives for many foods and drugs; - enters the composition of other enzymes intended for the production of uric acid, resulting from the degradation of nucleic acids (DNA and RNA), which serves to eliminate many substances.

Potassium

Widespread in nature, potassium is in the form of salts and acts mainly on the level of electrolyte balance.

Recommended daily dose: 3500 mg (3.5 g).

Sources Poultry, fish, fruits (bananas, apricots, prunes, cantaloupe), vegetables (spinach, tomatoes, potatoes) are the most important sources. The health benefits - it is a reg u ter blood pressure important because the sodium extracts from cells, which reduces the fluid volume in the body; - participates in chemical reactions involving proteins and carbohydrates (stimulating insulin secretion); - activates renal function; - influences the cardiac and neuromuscular electrical phenomena (rapid passage of nerve influx, excitability and contraction).

Selenium

The importance of this trace element should not be judged by the recommended daily amount.

As the scientific community observes the action of selenium, it finds its formidable importance in achieving the vital functions of the body.

Recommended daily dose: 60–80 mcg.

The needs of women are assessed as 60 mcg, and those of men 80 mcg. Well-known organizations, such as the American Institute for Cancer Research, go so far as to recommend 200 mcg rations as a means of cancer prevention.

Sources Sea creatures (lobster, mussels, crab, oysters, tuna), liver and kidneys, whole grains, Brazil nuts, garlic, onions and brewer's yeast provide the necessary food intake. Roles and characteristics - prevents the pathogenic, destructive action of viruses in the body; - enters the composition of enzymes that act on glutathione, which protects cells from the oxidative action of free radicals; in this regard, it acts synergistically with vitamin E; - prevents the formation of cancer cells; - slows down aging; - invigorates the appearance of hair and skin; - supports the immune system; - cleanses the body of substances such as arsenic, cadmium and mercury; - prevents the formation of cataracts and heart muscle injuries.

Sodium

The abusive consumption of sodium in recent years has made so much negative publicity for this mineral that it is considered almost an enemy of the body. But the truth must be restored, so that this capital substance can regain the place it deserves. Sodium is abundant in extracellular fluids (blood plasma).

Recommended daily dose: 1–3 g.

More specialists opt for a moderate amount (up to 2400 mg / day). A good benchmark to monitor sodium intake: 5 ml (1 teaspoon) is equivalent to 2000 mg (2 g) of sodium.

Sources The list is long, so most people consume even more sodium than they need daily. Moreover, all industrially treated foods contain high doses of sodium, either to enhance their taste or to prolong their preservation. The main foods rich in sodium are: most meat products (especially ham and ham), vegetables, fish and canned meat, envelopes and canned soups, shellfish, cereals, bread and bakery products, sauces and, of course, salt table. Roles and characteristics - regulates the volume of liquids; - together with potassium, it ensures the permeability of the cell membrane and allows the normal circulation of all the agents indispensable to the organism; - improves the transmission of nerve and muscle impulses.

Sulfur

What characterizes sulfur is certainly its strong and pungent smell. Although there is no minimum or maximum recommended dose, sulfur is an element that has its place in the normal functioning of the body.

Recommended daily dose: not established.

Sources Protein-rich foods, such as meat and fish, certain waters, as well as air, provide us with sulfur. Roles and characteristics - intervenes in actions on toxic agents; - is related to proteins specialized in the manufacture of bone tissue and those with a role in nail and hair health; - It is fixed by several toxins, which it transforms into chemicals that are no longer toxic.

Zinc

Zinc can be considered one of the most important trace elements due to its involvement in the mechanisms of cell construction and production.

Recommended daily dose: 12–15 mg.

It should be noted that the daily requirement varies depending on certain conditions. 5–10 mg is recommended in children; in adults - 12 mg for women and 15 mg for men; During pregnancy, it is recommended to increase the zinc intake to 20–40 mg and even to 50 mg in case of breastfeeding. Some experts do not consider even a 200 mg dose given during pregnancy to be exaggerated.

Sources The main suppliers of zinc are foods rich in animal protein , such as meat, fish, seafood, eggs and dairy products, as well as brewer's yeast and beans. Roles and characteristics - enters the constitution of many enzymes (their number is estimated at 200) and activates them; - is involved in the synthesis of proteins in the DNA constitution- and RNA acquis; - helps in the renewal and cell synthesis required for growth, pregnancy, lactation, wound healing, sperm production, etc .; - facilitates blood glucose regulation and insulin release; - strengthens the immune system due to its antioxidant action; - preserves the ability of the eyes to adapt to darkness and light in association with vitamin A; - removes excess copper; - removes cadmium.