Vitamins and Minerals all you need to know
Vitamins, minerals are nutrients are vital and necessary for the body to function well.
It can be very difficult to find a good overview of the various vitamins and minerals and especially what their functions are.
We have made this overview and guide of the most important vitamins and minerals available. On each mineral or vitamin, you will find a short description and a list of their properties.
Vitamins
Vitamin A – Vitamins and Minerals all you need to know
Vitamin A is a fat soluble vitamin which means you can only benefit from vitamin A if you get the necessary fat through your diet. Vitamin A exists in your body fat. This makes it possible for the body itself to regulate and save vitamins for later use.
Vitamin A contributes to some of the body’s most important functions.
Properties of Vitamin A:
Helps to maintain normal mucous membranes
Helps maintain normal vision
Contributes to the normal function of the immune system
Contributes to the normal circulation of iron
Plays an important role in the cell specialization process
Recommended Daily Intake:
Infants 0-6 months: 250 µg
Infants 7-12 months: 430 µg per day of retinol equivalents (REs)
Children 1-3 years: 300 µg
Children 4-8: 400 µg
Children 9-13: 600 µg
Children 14-18 boys: 900 µg
Children 14-18 girls: 700 µg
Adults men: 800 µg
Adults women: 700 µg
Reference: https://www.nrv.gov.au/nutrients/vitamin-a
Vitamin A in foods:
The amount of vitamin A is indicated per 100 grams of the given food.
Liver Oil: 60000 RE
Rosehip: 950 RE
Carrot: 917 RE
Dandelion Leaves: 750 RE
Crab: 650 RE
Symptoms of deficiency
In the case, you follow a certain diet, which does not contain vitamin A in the correct daily doses.
If you get much alcohol. Alcohol the increase your lack of vitamin A because the alcohol removes the stored vitamins A in your fat.
Old age and pregnancy may also be causes of a deficiency of vitamin A. Furthermore if your bowel cannot absorb fats as normal, you may get major deficiencies of vitamin A.
If you are unsure, always contact your doctor. You should not take vitamin A in renal impairment.
Vitamin B1 – Vitamins and Minerals all you need to know
The vitamin B1, also called thiamine, contributes to normal cardiac function. The vitamins help the body transform proteins and sugars into energy. Vitamin B1 can help repairing of cells.
Properties of Vitamin B1:
Contributes to a healthy heart
contributes to the normal psychological function
Helps your nervous system to function normally
contributes to a normal energy metabolism
Recommended Daily Intake:
Children: 0.7 mg
Adults: 1.1 mg
Vitamin B1 in foods:
The amount of vitamin B1 is indicated per 100 grams of the given food.
Yeast extracts: 9.3 mg
Rice bran: 2.75 mg
Sunflower Seed: 2.1 mg
Wheat Germ: 1.45 mg
Symptoms of deficiency
If you have a shortage of vitamin B1 This can be expressed by experiencing decreased appetite, tiredness and difficulty concentrating.
However, it can also be expressed if you eat a one-sided diet or do not consume enough food. Most often the vitamin deficiency is seen in people with eating disorders or in alcoholics.
Vitamin B2 (Riboflavin)
The vitamin B2 or Riboflavin has an important part in the nervous system’s common functions. Similarly, B2 vitamins contribute to maintaining normal skin and vision, as well as helping the body transform proteins into energy.
Properties of B2 Vitamin:
Helps for normal and healthy skin
contributes to the transformation of energy into the body
Helps your nervous system to function normally
Helps you feel less tired and fatigued
Helps protect your cells from oxidative stress
Helps maintain your eyesight
Helps to maintain your mucous membranes
Supports normal iron turnover
Helps maintain your red blood cells
Recommended Daily Intake:
Adults: 1.4 mg
Child: 0.8 mg
Vitamin B2 in foods:
The amount of vitamin B2 is indicated per 100 grams of the Givnde food.
Yeast extracts: 14.3 mg
Yeast, dried: 4 mg
Chicken Liver RAW: 3.4 mg
Coffee: 1.36 mg
Paté, Cold meats: 1.11 m
Symptoms of deficiency
In the absence of vitamin B2 or Riboflavin, this may result in fatigue. In the absence of vitamin B2, you may experience cracks in the mouth and on the lips.
Vitamin B3 (Niacin)
Niacin Vitamin B3
The vitamin B3 is also called Niacin. Niacin or B3 vitamins help you to have a normal energy metabolism and the maintenance of normal mucous membranes.
Properties of B3 Vitamin:
Helps for normal and healthy skin
Helps to maintain your mucous membranes
contributes to a normal energy metabolism
Helps your nervous system to function normally
Helps you feel less tired and fatigued
contributes to the normal psychological function
Recommended Daily Intake:
Adults: 16 mg
Child: 9 mg
Vitamin B3 in foods:
The amount of vitamin B3 is given as per 100 grams of the given food.
Yeast: 43.3 mg
Bovine Heart 40.8 mg
Coffee, Instant: 25.8 mg
Groundnut: 24.2 mg
Peanut butter: 21.3 mg
Tea leaves: 21.2 mg
Tuna in water: 17.9 mg
Peanuts, (roasted and salted): 16.2 mg
Chicken: 13.6 mg
Smoked salmon: 13.5 mg
Symptoms of deficiency
It is very rare for this to be seen in Denmark. If it should become topical, it is often experienced by To have a unilateral diet, possibly having a liver disease or by old age.
Vitamin B5 (Pantothenic acid)
Vitamin B5 or the name pantothenic acid, which has a great significance for the formation of hair, skin and nails. However, B5 vitamins also contribute to the formation of red blood cells.
Properties of Vitamin B5:
contributes to normal mental performance
Helps reduce fatigue and exhaustion
contributes to a normal energistoftskifte
Recommended Daily Intake:
Adults: 6 mg
Child: 2 mg
Vitamin B5 in foods:
The amount of vitamin B5 is indicated per 100 grams of the given food.
Yeast: 11.0 mg
Calf Liver: 8.0 mg
Egg yolk: 4.40 mg
Yellow peas: 2.00 mg
Mushroom: 2.0 mg
Canned cod roe: 1.97 mg
Soy Flour: 1.8 mg
Cooked lobster: 1.63 mg
Liver pâté: 1.6 mg
Symptoms of deficiency
The absence of vitamin B5 is rarely seen, but symptoms of this are typical flu symptoms which may be tiredness, diarrhea or a headache.
If you eat a one-sided diet or don’t consume enough food, you are at risk of developing a lack of B vitamins. This occurs most often in people with eating disorders or in alcoholics.
Vitamin B6
The vitamin B6 contributes to the general functions of the immune defense system. B6 vitamins play a role in regulating hormonal activity.
Properties of Vitamin B6:
Helps for normal and healthy skin
contributes to the normal psychological function
Helps your nervous system to function normally
contributes to a well-functioning immune system
Helps maintain your red blood cells
Helps you feel less tired and fatigued
Recommended Daily Intake:
Infants 0-6 months: 0.1 mg
Infants 6-12 months: 0,3 mg
Children 1-3 years: 0,5 mg
Children 4-8 years: 0,6 mg
Children 9-13 years: 1.0 mg
Children 14-18 boys: 1.3 mg
Children 14-18 girls: 1.2 mg
Adults men 19-50: 1.3 mg
Adults men 51+: 1.7 mg
Adults women 19-50: 1.3 mg
Adults women 51+: 1.5 mg
References: https://www.nrv.gov.au/nutrients/vitamin-b6
Vitamin B6 in foods:
The amount of vitamin B6 is given per 100 gram of the given food.
Crayfish, raw: 2.1 mg
Yeast, dried: 2 mg
Dill, dried: 1.71 mg
Pistachio, dried: 1.7 mg
Wheat germ, raw: 1.42 mg
Wheat Bran: 1.38 mg
Yeast extracts: 1.3 mg
Garlic, raw: 1.24 mg
Symptoms of deficiency
Vitamin B6 deficiency is rarely seen here at home, but symptoms of lack of vitamin will typically be cramps, skin changes, and anemia.
Vitamin B8 (Biotin)
The vitamin B8 also called Biotin has many contributions to the maintenance of the systems in the body. The vitamin has an effect on the immune system, stabilizes the blood glucose balance and thus the normal functioning of the brain.
Features of B8 vitamin:
contributes to a normal function of the nervous system
contributes to a normal macronutrient metabolism
contributes to the normal psychological function
contributes to the maintenance of normal hair
contributes to the maintenance of normal mucous membranes
contributes to the maintenance of normal skin
Recommended Daily Intake:
Adults: 50 micrograms
Child: 8 Micrograms
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Vitamin B8 in foods:
The amount of vitamin B8 is indicated per 100 grams of the given food.
Brewer’s Yeast: 80 mg
Pigs Kidney: 32mg
Yeast extracts: 27 mg
Pig Liver: 27 mg
Wheat Bran: 14 mg
Wheat Germ: 12 mg
Symptoms of deficiency
It is extremely soulful to be in deficits of Biotin just like the rest of the B vitamins here in Denmark because we get enough through our diet. But symptoms of it can be hair loss, fatigue, pain in the muscles, or depression.
Vitamin B12
Vitamin B12 Food
Vitamin B12 contributes to the maintenance of your body’s systems. It plays a role in the formation of red blood cells. B12 vitamins also help to reduce fatigue and exhaustion.
Properties of Vitamin B12:
Plays an important role in the cell splitting process
contributes to a normal energy metabolism
Helps your nervous system to function normally
contributes to a well-functioning immune system
Helps maintain your red blood cells
Helps you feel less tired and fatigued
Recommended Daily Intake:
Adults: 2.5 micrograms
Child: 1 microgram
Vitamin B12 in foods:
The amount of vitamin B12 is given as per 100 grams of the given food.
Beef Liver Raw: 110 mkg
Calves Live RAW: 60 mkg
Duck Live Raw: 54 mkg
Pig Liver Raw: 40 mkg
Bovine kidney Raw: 31 mkg
Cod liver smoked: 22 mkg
Crab Claws Canned: 13.5 mkg
Mussel cooked: 10.2 mkg
Symptoms of deficiency
This lack is seen pretty much only by vegetarians and vegans, but it should be pointed out that it takes many years to develop a vitamin deficiency. This makes it because the body has easy by keeping the vitamin in long. Easing symptoms of the absence of B12 can be anemia and dementia similar symptoms in the elderly.
Vitamin C – Vitamins and Minerals all you need to know
The vitamin C and iron are necessary for the body’s formation of one of the 20 amino acids that the body uses for the building of protein. Vitamin C is water soluble and is also called Ascorbinsyrer.
Vitamin C helps to maintain the general functions of the immune system during and after physical training. Vitamin C increases the absorption of iron. Collagen affects the normal functioning skin, teeth, gums, cartilage, and bones.
Properties of Vitamin C:
contributes to the normal functioning of the immune system during and after intensive physical training at an intake of 200 mg per day.
Protects your cells with oxidative stress.
Helps to normal energy metabolism.
Helps the nervous system to function as it should
Reduces fatigue and exhaustion.
Increases the absorption of iron.
contributes to the regeneration of the reduced form of vitamin E
Normal collagen formation affects the functioning of blood vessels, bones, cartilage, gums, teeth and skin.
Recommended Daily Intake:
Adults: 75-80 mg
Child: 40 mg
Vitamin C in foods:
The amount of vitamin C is indicated per 100 grams of the given food.
Rosehip: 840 mg
Sea Buckthorn: 400 mg
Parsley: 308 mg
Red Pepper: 191 mg
Blackcurrant: 181 mg
Curly Kale: 169 mg
Horseradish: 152 mg
Lemon zest: 129 mg
Broccoli: 121 mg
Orange: 60 mg
Symptoms of deficiency
It is really difficult to get into a lack of vitamin C as this is found in relatively many foods. In addition, the symptoms are not as obvious as many others, so vitamin C deficiency is often measured by a blood test, and your body does not need more than 5-10 mg for you to almost have no way of noticing that you are in deficiency.
However, vitamin C is also not possible to ingest too much, since it is a water-soluble vitamin, so it is excreted via your urine if you should have taken too much.
Vitamin D – Vitamins and Minerals all you need to know
Vitamin D is fat soluble, which means that it cannot dissolve in water and thus is excreted with the urine. Instead, vitamin D accumulates in the body’s fat deposits. The body can itself form vitamin D in sunlight, which the skin accepts.
Properties of Vitamin D:
Maintains calcium levels in the blood
Maintains normal bones
Absorption and utilization of phosphorus and calcium
contributes to the normal functioning of the immune system
Maintains normal and healthy teeth
contributes to normal muscle function
Important for the development of a healthy body in children
Recommended Daily Intake:
Adults: 5 Micrograms
Child: 10 Micrograms
Vitamin D in foods:
The amount of vitamin D is indicated per 100 grams of the given food.
Liver Tran from Coalfish: 500 mcg
Cod liver oil: 250 mcg
Wild salmon: 30 mcg
Cod Roe: 27 mcg
Smoked herring: 13 mcg
Symptoms of deficiency
If you have a lack of vitamin D the symptoms will usually be somewhat milder than in the absence of most other vitamins and minerals. The most common symptoms include Pain in muscles and reduced force, pain in bones and difficulty to stand up.
Read all about vitamin D right here > >
Vitamin E – Vitamins and Minerals all you need to know
The vitamin E is an antioxidant that helps the body to fats do not become rancid in the body.
Properties of Vitamin E:
Vitamin E helps to protect cells from oxidative stress
Recommended Daily Intake:
Adults: 12 mg
Child: 5 mg
Vitamin E in foods:
The amount of vitamin E is indicated per 100 grams of the given food.
Wheat germ Oil: 149 ATE
Sunflower Oil: 55 ATE
Sunflower seeds, shelled, dried: 49.5 ATE
Thistle Oil 38.7 ATE
Cottonseed: 35.3 ATE
Cod liver oil: 30 ATE
Grapeseed Oil: 28.8 ATE
Palm kernel oil: 25.6 ATE
Almond, raw: 24 ATE
Curry powder: 22 ATE
Hazelnut, dried: 21 ATE
Symptoms of deficiency
People who are in the absence of vitamin E are often people who have reduced the intake of fat from the intestines. This may be caused by medicines that may inhibit fat absorption, e.g. by Premature babies or people with hereditary diseases.
Almonds
Read all about vitamin E right here > >
Vitamin K – Vitamins and Minerals all you need to know
Vitamin K has got its name K for coagulation, which means blood clotting. Vitamin K contributes to the normal clotting of the blood and contributes to the maintenance of normal bones. If you have a lack of vitamin K, your blood will lose its ability to clot.
Properties of Vitamin K:
Helps maintain normal bones contributes to the normal clotting of blood, i.e. Your blood loses the ability to clot at wounds.
Recommended Daily Intake:
Adults: 75 Micrograms
Child: 30 Micrograms
Vitamin K in foods:
The amount of vitamin K is indicated per 100 grams of the given food.
Parsley, raw: 790 μg
Spinach: Raw 560 μg
Coriander, fresh: 310 μg
Chickpeas: 264 μg
Broccoli, raw: 260 μg
Brussels sprouts, frozen: 250 μg
Kale, raw: 250 μg
Brussels sprouts raw: 250 μg
Cabbage, raw: 170 μg
Symptoms of deficiency
The only real symptom of you being in the absence of vitamin K is if you have an increased tendency to start bleeding, as well as that your blog has difficulty clotting. Vitamin K has the properties that it causes blood to clot quickly.
Folic acid – Vitamins and Minerals all you need to know
Folic acid or folate, as it is also called, belongs to the group of B vitamins. It is a water-soluble vitamin, which also makes the excess folic acid you can have in your body come out along with your urine.
In combination with vitamin B12, folic acid is necessary for a normal function of DNA in the chromosomes of the body cells.
Properties of folic acid:
Contributes to immune-defense normal functions
Folate contributes to the tissue growth of the pregnant woman
Folate contributes to normal blood formation
Folate helps to reduce fatigue and exhaustion
Folate plays a role in the cell split process
Recommended Daily Intake:
Adults: 200 Micrograms
Child: 75 Micrograms
Folic acid
Folic acid in foods:
The amount of folic acid is given in different measurements under each food:
Lenses – 1 cup = 358 mcg of folate (90%)
Pinto Beans – 1 cup = 294 mcg of folate (74%)
Garbanzo Beans – 1 cup = 282 mcg of folate (71%)
Black Beans – 1 cup = 256 mcg of folate (64%)
Sunflower Seeds – ¼ cup = 82 mcg of folate (21%)
Peanuts – ¼ cup = 88 mcg of folate (22%)
Flaxseed – 2 tablespoons = 54 mcg of folate (14%)
Almonds – 1 cup = 46 mcg folate (12%)
Symptoms of deficiency
There are many ways you can increase the probability of being in the absence of folic acid. It’s possible that you experience different kinds of irritations in and on your tongue, a minor depression, or if you are affected by various muscle diseases. However, it is very rare that you are in deficits of folic acid in your body as you get large amounts through a normal diet.
Minerals:
Iron
Iron is a mineral that is very important for the body. It contributes to the normal transport of oxygen in the body.
It helps your body to reduce fatigue and exhaustion. In addition, it is also an important part of the cell splitting process.
Properties of Iron:
contributes to normal metabolism
contributes to normal formation of red blood cells
contributes to normal oxygen transport in the body
contributes to a normal function of the immune system
Plays a role in the cell-sharing process
Helps reduce fatigue and exhaustion
Recommended Daily Intake:
Adults: 14 mg
Child: 8 mg
Iron in Food:
The amount of iron is indicated per 100 grams of the given food.
Liver: 30.5 mg
Wheat Bran: 19 mg
Flaxseed: 14.6 mg
Sesame seeds: 14.6 mg
Sundried Tomato: 9.09 mg
Seaweed: 9 mg
Cinnamon stick: 8.3 mg
Chickpeas: 6.4 mg
Symptoms of deficiency
Two of the most frequent symptoms of iron deficiency are fatigue and perhaps muscle weakness. Other things that may indicate that you are in the deficit of iron can be paleness, palpitations, headaches, dizziness, and shortness of breath.
Read all about iron right here > >
Magnesium
Magnesium is an all-natural part of our bodies. The average person’s body contains approximately 25-30 grams of magnesium collectively in the bones and in the bloodstream. Magnesium acts as a catalyst which stands for a wide range of biological and physiological functions in our body.
Properties of Magnesium:
Helps reduce fatigue and exhaustion
contributes to electrolyte balance
contributes to normal metabolism
contributes to a normal of the nervous system
contributes to normal muscle function
contributes to normal protein synthesis
Helps maintain normal bones
Supports a normal psychological function
Recommended Daily Intake
Adults: 375 mg
Child: 85 mg
Magnesium in foods:
The amount of magnesium is indicated per 100 grams of the given food.
Almonds: 265 mg
Oatmeal: 200 mg
Chickpeas: 158 mg
Bulgur: 116 mg
Dark chocolate: 121 mg
Tofu: 111 mg
Figs: 92 mg
Nephrops: 68 mg
Spinach 26 mg
Broccoli: 20 mg
Symptoms of deficiency
You will feel an increase in fatigue and experience that you will be more exhausted. It will therefore also be harder to concentrate. When the body lacks magnesium it can also lower the appetite. You may also experience tremors and small cramps in the body.
In periods where you are exposed to a lot of pressure or feel stress, you may also get into magnesium deficiency.
Calcium
Calcium is the most common mineral in the body since it is the mineral that the body contains the largest amount of. Calcium has a major influence on how our bodies operate by including To have a major role in building our bones.
Properties of Calcium
contributes to a normal metabolism
contributes to normal muscle function
contributes to the normal psychological function
contributes to a normal function of digestive enzymes
-Calcium is necessary for the maintenance of normal bones
Keeps teeth healthy and strong
Well functioning function with natural clotting of blood and blood pressure generally
Recommended Daily Intake
Adults: 800 mg
Child: 600 mg
Calcium in foods:
The amount of calcium is indicated per 100 grams of the given food.
Poppy seeds: 1450 mg
Parmesan: 1180 mg
Sardine: 420 mg
Almond: 256 mg
Flaxseed: 201 mg
Oatmeal: 180 mg
Dandelion leaves: 150 mg
Hazelnut: 136 mg
Spinach 129 mg
Chickpeas: 124 mg
Symptoms of deficiency
Some of the symptoms that may be in a greater deficiency of Calcium may be tingling and stinging in the fingers and around the mouth. In cases where there is a large lack of Calcium, convulsions, cardiac arrest, and mental disorders may occur.
However, for many people, it is very difficult to get into deficits since we are a nation that occupies large amounts of Calcium through dairy products.
Chromium
Chromium helps to keep blood glucose levels down in your body. You take chromium through many different foods, therefore, it is also a fact that many people get into a loss of this mineral.
Properties of Chromium
contributes to a normal macronutrient change
Helps maintain a normal blood glucose level
Recommended Daily Intake
Adults: 40 micrograms
Child: 11 Micrograms
Chromium in foods:
The amount of chromium is indicated per 100 grams of the given food.
Cocoa powder – 173 Μ G
Dried apricots – 80 Μ g
Dried dates – 80 Μ g
Dried poppy seeds – 75.2 Μ g
Beef Broth – 50 Μ g
Licorice Confections – 43 Μ G
Fig Fruit Order – 40.2 Μ G
Smoked pork fillet (cold meat) – 40 Μ G
Cooked clam – 25.6 Μ g
Symptoms of deficiency
You have today only found 3 symptoms as one is sure due to the deficit of chromium. They are all found after months or years of artificial feeding of food such as Using probe, drip or similar.
Phosphorus
Phosphorus is a very important mineral for the body, but it is also found in large quantities. Phosphorus is a major part of all the body’s cells and tissues. The body has content in a place between 800-1200 grams of phosphorus, where the largest part is of the most of this is bound in the skeleton.
Properties of Phosphorus
contributes to normal metabolism
contributes to a normal function in the cell membrane
Helps maintain normal bones
Recommended Daily Intake
Adults: 700 mg
Child: 470 mg
Active dry yeast
Phosphorus in foods:
The amount of phosphorus is indicated per 100 grams of the given food.
Baking soda: 8430 mg
Yeast, dried: 1290 mg
Wheat Bran: 1055 mg
Skimmed-milk powder: 956 mg
Parmesan, 32 +: 930 mg
Processed cheeses, 20 +: 912 mg
Poppy seed, Seeds: 849 mg
Symptoms of deficiency
One of the typical things you could feel if you are in lack of phosphorus is that the muscles will tend to spasm. It may also cause a decreased appetite.
However, it is difficult to have a lack of phosphorus since the kidney withholds it in order for your body to have enough time to become a definite deficiency in the body.
Zinc
Zinc is something found in all cells of the body and in all different types of body fluid. There are large amounts of zinc in your body. They represent, among other things, an important part of the enzymes that translate carbohydrates and proteins to nourish the body.
Properties of Zinc
contributes to normal DNA synthesis
contributes to a normal acid-base metabolism
contributes to normal carbohydrate metabolism
contributes to the normal cognitive function
contributes to normal fertility and reproduction
Zinc contributes to the normal circulation of fatty acids
Recommended Daily Intake
Adults: 10 mg
Child: 5 mg
Oysters
Zinc in foods:
The amount of zinc is indicated per 100 grams of the given food.
Oysters, raw: 84.4 mg
Wheat germ, raw: 17.8 mg
Crab claws, raw: 11.9 mg
Sesame seeds, shelled: 7.75 mg
Flaxseed, Raw: 7.75 mg
Sesame seeds, whole, dried: 7.75 mg
Symptoms of deficiency
Zinc deficiency is almost never seen in Denmark because we get it, in large-scale, among other things. Through our dairy products. However, symptoms that may be present are reduced growth, which is usually applied to children. There are also many others, including Hair loss, poor wound healing, or a decreased appetite, which are the most visible if it is.
Copper
The body uses copper to nourish your body both outside and inside. This is done by binding with other enzymes in the body which, among other things, protects the body from free radicals which is a harmful waste product from the metabolism of cells.
Properties of Copper
Copper contributes to the normal functioning of the immune system
Copper helps protect cells from oxidative stress
contributes to a normal function of the nervous system
contributes to normal iron transports in the body
contributes to a normal skin pigmentation
Recommended Daily Intake
Adults: 1 mg
Child: 0.34 mg
Copper in Food:
The amount of copper is indicated per 100 grams of the given food.
Oysters, raw: 7.93 mg
Liver, beef, raw: 6.4 mg
Yeast, dried: 5 mg
Crab, cooked: 4.8 mg
Tea leaves: 2.5 mg
Brazil nut: 1.76 mg
Coffee bean, toasted, ground: 1.55 mg
Symptoms of deficiency
Copper deficiency is often seen in young children. This usually makes it if they have been nourished with cows milk.
This can be confirmed by having a too low number of a certain type of white blood cell. Go to Doctor if, you have a greater tendency to infections and any bone changes.
Iodine
Iodine is an important mineral for you and your body. Lack of iodine can affect you with disease and too much iodine can be particularly harmful to pregnant and nursing. The body uses iodine to regulate metabolism.
Properties of iodine
contributes to the normal cognitive function
contributes to normal metabolism
contributes to normal functioning of the nervous system
contributes to normal skin maintenance
Iodine contributes to normal production of thyroid hormones and a normal thyroid function
Recommended Daily Intake
Adults: 150 micrograms
Child: 70 Micrograms
Salt iodine
Iodine in foods: the amount of iodine is indicated per 100 grams of the given food.
Seaweed, konbu, dried (kelp): 36000 μg
Salt, table salt: 1830 μg
Lobster, raw: 700 μg
Cod, liver, raw: 500 μg
Broth, beef: 390 μg
dogfish, raw: 260 μg
Norway lobster, raw: 240 μg
Mussel, canned: 197 μg
Lobster, boiled: 140 μg
Symptoms of deficiency
Iodine has several symptoms. One of the most common is the disease goiter, which is drawn on weight gain and fatigue. An explanation that 10-15 percent of scandinavians over 60 get goiter is due to a Lack of fish intake.
Manganese
Manganese contributes to the normal functioning of the body’s systems. This entails, among other things, maintenance of the bones and a normal formation of connective tissue.
Properties of Manganese
contributes to a normal energy metabolism
Helps maintain normal bones
contributes to the normal formation of connective tissue
Helps protect cells from oxidative stress
Recommended Daily Intake
Adults: 2 mg
Child: 1.2 mg
Manganese in foods:
The quantity of manganese is indicated per 100 grams of the given food.
Tea leaves-71 mg
Wheat Bran – 15 mg
Dried pine nuts – 8.80 mg
Dried hazelnuts – 7.20 mg
Oatmeal – 5.80 mg
Rosehip Powder-5.50 mg
Pecans – 4.50 mg
Rice – 3.90 mg
Crack Bread – 3.60 mg
Bulgur-3.60 MG
Symptoms of deficiency
It is not possible through your diet to get in deficits of manganese.
Selenium
Selenium is part of the sulfur family. Selenium is a substance included in the enzymes that help to promote the degradation of a waste substance as the body delivers when the body’s cells form energy from oxygen and nourishment. In addition, selenium has a positive effect on your normal immune system.
Properties of Selenium
contributes to the maintenance of hair and nails
Helps the normal functioning of the immune system
maintains a normal function of thyroid function
contributes to the formation of sperm
Protects cells from oxidative stress
Recommended Daily Intake
Adults: 55 mg
Child: 20 mg
Brazil Nuts Selenium
Selenium in foods:
The amount of selenium is indicated per 100 grams of the given food.
Kidney, pigs: 182 μg
Kippers in oil, canned products: 140 μg
Brazil nut: 103 μg
Crab Claws, raw: 82 μg
Tuna, raw: 79.6 μg
Raw lemon sole: 75.3 μg
Cod, liver: raw: 63.5 μg
Liver sausage: 58 μg
Catfish, raw: 57.5 μg
Symptoms of deficiency
There will only be symptoms of defects at a daily intake of less than 10mg per day.
Molybdenum
Molybdenum is a chemical element it is only necessary for the body to get in very small amounts with the diet. It is also, therefore, described as a tracer, and in this group, it is as well as the vitamins and minerals, micronutrients.
Only a good half of molybdenum comes through the diet, and through them, approximately 90% of them are admitted somewhere in the small intestine.
Molybdenum properties
Molybdenum contributes to the normal circulation of sulfurous amino acids
Recommended Daily Intake
Adults: 50 mg
Child: 17 mg
Molybdenum in foods:
The amount of molybdenum is indicated per 100 grams of the given food.
Dried lenses: 70 micrograms (MCG)
Brown rice: 20 mcg
Oatmeal: 10 mcg
Egg yolk: 17 mcg
Symptoms of deficiency
Everyone receives a largely sufficient dose of molybdenum through their daily diet, which mainly involves milk and cereal products. It is, however, that some people have been in deficits of molybdenum. This has been done by people who have had long-term artificial nutrition.
Also read about Vitamin A for skincare here
