Do you know some elements are
essential for functioning of our body, but in small quantities?
Yes! They are essential
micro-nutrients or trace minerals. The maximum amount is required for some
elements in the order of micrograms (mcg or mg). For others we can intake quantities in
grams (g).
Below is a list of some
micro-nutrients and their main functions. If you know of more, leave a message!
Lithium
ü Controls anxiety and behavior
changes;
ü It found in avocado and lettuce;
ü Ingestion: depends on sex and age,
but is generally around 1 to 2 g per day;
Boron
ü Helps keep calcium absorption and bone;
ü Prevents osteoporosis;
ü Assists in the absorption of vitamin D;
ü Decreases menstrual cramps;
ü Helps decrease cholesterol;
ü Prevents growth abnormalities;
ü It is found in fruits such as apples, peaches,
grapes, pears, nuts and beans;
ü Intake up to 3 mg per day;
Fluoride
ü Helps prevent tooth decay;
ü Assists in fortification and maintenance of
bones;
ü Drinking fluoridated water can prevent tooth
decay between 20 and 40% in children and 15-35% in adults;
ü The daily intake fluoride in children ranges between 0.7 and
2.0 mg for adults can vary from 3.0 to 5.0 mg per day;
Sodium
ü Regulates blood pressure;
ü Helps the absorption of glucose;
ü Helps the transport of fluids;
ü Participates in acid-base balance;
ü Assists in nerve impulse transmission,
muscle contraction and relaxation.
ü This micronutrient deserves respect!
According to the FDA (Food and Drug Administration) we only need to ingest 2.3
mg per day, which corresponds to a teaspoon; More than this can cause elevated
blood pressure, stroke and even kidney stones.
ü You do not have to worry about eating it.
Sodium appears naturally in food. You only need to check the amount on the
packaging labels.
Magnesium
ü Helps in the formation of teeth and bones;
ü Participates in the transmission of
nerve impulses, muscle relaxation and protein synthesis;
ü Also assists in system immune;
ü Found in dried fruits and legumes, but the
best source is wheat bran;
ü Daily intake is 400 mg (FDA);
Silicon
ü Helps in the formation of bones, cartilage
and connective tissue connectives;
ü It is found in seafood, grains, root
vegetables like potatoes and beans;
ü Researchers recommend only 40 mg of daily
intake;
Phosphorus
ü Responsible for bone formation, digestion and
excretion;
ü It is present in the formation of proteins;
ü Participates in the hormonal balance in the
repair of cells, chemical reactions and the use of nutrients;
ü Helps also in acid-base balance;
ü Found in beef, milk, fish, poultry and eggs;
ü Daily intake is 1 g (FDA);
Potassium
ü Regulates the moisture content of
the cells;
ü Maintains acid-base balance of sodium;
ü Associated with calcium and magnesium,
potassium helps regulate cellular functions, especially the cells of the heart,
muscles and nervous system;
ü Essential for movements of the myocardium;
ü Actives enzyme systems;
ü It is found in fruits such as
banana, avocado and tomato;
ü Daily intake is 3.5 g (FDA);
Calcium
ü 99% is found in teeth and bones while 1% in
circulating bodily fluids;
ü Promotes communication between neurons, muscle
contraction and release of hormones;
ü Participates in the maintenance of healthy
cell membranes;
ü Improves the function of enzymes and
consequently the blood coagulation;
ü Improves quality of sleep;
ü Found in milk, salmon, sardines, dark green
vegetables, soya, beans;
Chromium
ü Known as chromium picolinate, helps insulin
transport glucose into cells, recommended if you are diabetic and need to
control blood sugar levels;
ü Help in protein processing;
ü Reduces the risk of heart disease;
ü Found in apples, broccoli, corn, eggs, nuts,
oysters and tomatoes;
ü Intake between 50 to 200 mcg;
Manganese
ü Helps build the connective tissues;
ü Coagulates blood;
ü Moves glucose around the system;
ü It is an antioxidant;
ü Important in the fortification of bones;
ü Helps glucosamine work better;
ü Teas, pineapple, spinach, broccoli,
oranges, nuts and beans;
ü Intake to 2.0 mg per day;
Iron
ü Helps carry oxygen in the blood (component of
hemoglobin);
ü Participates in the synthesis of organic
molecules in our body;
ü It is part of the immunological system and compounds
of enzymes;
ü Found in black beans, broccoli,
liver, spinach;
ü Daily Intake: 18 mg (FDA);
Cobalt
ü Required to make cobalamin (Vitamin
B12) which is essential to produce the red blood cells;
ü It is found in sardines, salmon,
peas and peanuts;
ü Daily intake 6 mcg ;
Nickel
ü Participates in production of some enzymes,
hormones and cell membranes;
ü Sources: chocolate, nuts, fruits and
vegetables;
ü Researchers recommend intake 30-100 mcg;
Copper
ü Helps maintain healthy heart and arteries;
ü Participates in the manufacture of
enzyme that maintains the flexible arteries;
ü Prevents osteoporosis and neurodegenerative
diseases;
ü Participates in the balance of the nervous system
associated with others metals such as zinc and molybdenum;
ü Found in chocolate, fruits, cereals;
ü Daily Intake: 2mg (FDA);
Zinc
ü Involved in biochemical processes such as
immunity, bone formation, healing;
ü Acts on the functions of the
pancreas;
ü Participate in the process of ovulation, sperm
production and maturation and fertilization;
ü Promotes the increase of vitamin D;
ü Participation in the production of collagen;
ü Found in legumes such as peas, lentils and
beans, pumpkin seeds, cereals, oats, peas, meat, liver, fish and eggs;
Selenium
ü Participates in the formation of an enzyme
called glutathione peroxidase;
ü Helps prevent cancer, especially prostate;
ü Helps prevent cardiovascular disease;
ü Help the immune system to function better and
even helps to remove heavy metals such as lead, the body;
ü Improves the functioning of vitamin E;
ü It is found in seafood and chicken for
example.
ü Daily intake of 70 mcg;
Molybdenum
ü Needed in the production of some
enzymes particularly in the xanthine oxidase (responsible for the production of
uric acid in the normal range is an antioxidant);
ü Required for normal growth and proper use of
iron;
ü Help to process nitrogen;
ü Found in dark green vegetables, whole grains,
vegetables, dairy products and liver;
ü Daily Intake: 75 mcg;
References:
PRESSMAN,
A. H.; The complete idiot´s guide to Vitamins and Minerals. 3rd
edition. 2007.
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