Minerals are important components for the health. For instance, without the help of minerals vitamins cannot work in the body. Minerals (iron) transport oxygen through our body. Minerals also play an important role in the growth, maintenance and recovery of tissues. Minerals are also needed for the contraction of muscles, the functioning of the nerves and in the energy household.
The minerals can be divided in two groups: the micro and the macro minerals. Macro minerals are necessary in a large quantity in our daily diet. We only need a small quantity of micro minerals daily. For a well functioning body, at least 20 minerals are essential.
The body can make vitamin D, but it can not produce any mineral. When a sufficient varied diet is used a mineral deficiency will not easily develop. A decreased appetite, a strict diet or medicine use can lead to a mineral deficiency. Tiredness is the first sign of mineral deficiency.
List of the different kinds of minerals
Boron
Chemical element with the symbol "B", atom number 5 and atom mass 10.81 g/mole.
Studies show that boron must be added to the list with essential minerals. There are indications that this trace mineral element is responsible for keeping the calcium levels in the body the balance. In this way this compound is also responsible for the structure and maintenance of strong bones. These days boron is added to calcium supplements to prevent osteoporosis. Boron also helps to reduce the chance of developing arthritis. Some say that boron can raise the testosterone levels in men. That is the reason why it is used by bodybuilders and athletes to build up muscles. Boron supplements are mostly taken in the form of sodium borate.
Properties.
- Helps reducing the chance of developing arthritis.
- Helps preventing osteoporosis.
- Is used to build up muscles.
- External treatment against bacteria and fungal infections.
- Boron is involved in the metabolism of calcium, magnesium and phosphor.
Symptoms when deficiency occur
- Growth arrests
- Increased effect of stress on the body.
Careful and toxicity
Boron can be harmful, symptoms are: red rash, vomiting, diarrhoea, decreased blood circulation, shock followed by coma. Symptoms occur at doses of approximately 100 milligram.
A dose of 15 to 20 grams is fatal, for children 3 to 6 grams is fatal.
Dosage and natural sources
Good sources of boron are: Root vegetables like potatoes, parsnips and carrots that have been grown in boron rich soil. Most kinds of fruit and vegetables contain boron, in meat and meat products no boron is found.
Around 3 mg per day is advised to prevent osteoporosis. It can best be taken with a good multivitamin- and mineral supplement. An example of a multivitamin- and mineral tablet with boron is Plantina fit multi vitamin tablets (contains 1 mg boron per tablet), click here to order on-line.
A physician consult for the quantity.
 List of the different kinds of minerals
Calcium
Chemical elements with the symbol "Ca", atom number 20 and atom mass: 40.08 g/mole.
Calcium is the mineral that is found in the largest quantity (approximately 1,5 kg) in the body. Of the total quantity 99% is present in the bones and teeth. Calcium is one of the most important building compounds of the skeleton. The remaining part of calcium is found in the organs, the blood and the muscles.
Calcium is stored in the muscle cells in particular cell organelles (called, the sarcoplasmatic reticulum). When a nerve impulse from the brains is send to a muscle, the calcium ions are released from this reticulum. As a result of this the muscle stretches itself. The mineral is indispensable for a good heart function. It also plays a role in the nerve impulse transfer. Calcium has also a regulating function on the blood pressure and in the blood cluttering processes.
Calcium is a macro element.
Properties.
- Helps preventing osteoporosis and helps treating the problems in the beginning stage of osteoporosis.
- Can help preventing cancer.
- Is used against high blood pressure.
- Prevents heart problems.
- Is used against arthritis.
- Keeps the skin healthy.
- Lights muscle cramp in the legs.
- Promotes a regular and powerful heartbeat.
- Helps the body in the iron metabolism.
- Necessary for the passing of nerve impulses and muscle functions.
Symptoms when deficiency occur
- Rachides
- Osteoporosis
- Weak bones and teeth
- Cramps in the legs
Careful and toxicity.
Doses above 2000 milligram can cause hypocalcaemia (calcium precipitation in the kidneys). Because a surplus of calcium is excreted, hypocalcaemia is rare (unless you also exuberant your intake of vitamin D).
Dosage and natural sources
Nutrients rich in calcium are: green vegetables, cheese, milk, dairy products, fish, nuts and hard tap water.
Expert advise to take calcium in a good vitamins and mineral supplement, although extra doses up to 1000 milligram per day have been allowed. The recommended dietary allowance (RDA) of calcium is 800 milligram. An example of a multivitamin- and mineral tablet with calcium is Plantina fit multi vitamin tablets (contain 200 mg calcium per tablet), click here to order on-line.
List of the different kinds of minerals
Chloride
Chemical elements with the symbol "Cl", atom number 17 and atom mass: 35.45 g/mole.
Chloride is necessary for the formation of gastric acid. This mineral promotes the detoxifying function of the liver so that waste products can better leave the body. Chloride helps the lungs with the excretion of carbon dioxide. Chloride helps in the transport of hormones. This mineral also maintains the health of the joints.
Foods rich in chloride are: kitchen salt (NaCl), seaweed and olives. The recommended daily quantity of chloride is not known, but it is advised not to take more than 15 grams per day. Chloride is a macro element.
List of the different kinds of minerals
Chromium
Chemical elements with the symbol "Cr", atom number 24 and atom mass: 52.00 g/mole.
Chromium has a function in the HDL-cholesterol production in the liver. This good cholesterol has in contrast to the harmful LDL-cholesterol a positive influence on the health. LDL-cholesterol can precipitate on the vein walls, which can cause heart and vascular diseases. HDL-cholesterol can remove this effect of LDL-cholesterol.
Chromium helps in the conversion of carbohydrates to energy. It also regulates the uptake of insulin by the cells of the body. There are indications that people with a low blood sugar levels (and thus also diabetics) benefit from extra chromium. Chromium is a trace mineral element.
Properties.
- Helps in the regulation and the function of insulin.
- Helps in the metabolism of carbohydrates and fats.
- Regulates the cholesterol level in the blood.
- Stimulates the production of proteins in the body.
- Raises the general immunity against infections.
- Suppresses the feeling of hunger.
Symptoms when deficiency occur
- Can cause diabetes
- Nerve illnesses
- Can cause heart problems
- Involved in increased cholesterol and fat concentrations in the blood.
Careful and toxicity.
There are no indications that chromium is harmful, even not in high doses because a surplus is excreted. Yet it is advised not to take more than 200 micro grams per day unless under medical accompaniment.
Dosage and natural sources
Foods rich in chromium are: whole grain products, meat, cheese, milk products, syrup, beans, legumes, vegetable and fruit.
The recommended daily quantity for chromium is not known but 0,025 mg (25 micro grams) per day must be enough. When necessary supplements can be taken up to 200 micro grams per day. It can be taken best as a part of a good multivitamin- and mineral supplement. An example of a multivitamin- and mineral tablet with chromium is Plantina fit multi vitamin tablets (contain 50 micro grams chromium per tablet), click here on-line to order.
List of the different kinds of minerals
Cobalt
Chemical elements with the symbol "Co", atom number 27 and atom mass: 58.93 g/mole.
Cobalt is part of vitamin B12. A lack of vitamin B12 can be caused by a deficiency of cobalt. This mineral is important for the formation of red blood cells and can thus prevent anaemia.
Cobalt is a trace mineral element.
Properties (cobalt together with vitamin B12).
- Can prevent pernicious anaemia.
- Can help in the production of DNA and choline.
- Can help in the production of red blood cells.
- Can promote a healthy nervous system.
- Can lower the blood pressure.
- Can hold the myelin on level, the greasy cover that protects the nerves.
Symptoms when deficiency occur
There are no special symptoms of a lack of cobalt, but as a part of vitamin B12, anaemia can be the consequence of insufficient intake.
Careful and toxicity.
In cases, that it became used for medical reasons, side effects acted by doses above 30 mg. These consisted of crop swellings, decreased thyroid gland function and heart arrests.
Dosage and natural sources
Important sources of cobalt are: fresh vegetable, meat, liver, mussels, oysters and some kinds of beer.
The recommended daily quantities of cobalt is 8 micro grams (0,008 mg).
Cobalt is rarely available as a supplement, but is part of a good vitamins and minerals supplement of the B-complex.
List of the different kinds of minerals
Copper
Chemical elements with the symbol "Cu", atom number 29 and atom mass: 63.55 g/mole.
Copper plays an important role in the production of haemoglobin. This enzyme is found in red blood cells, it binds oxygen in the lungs to get it in the blood. Copper helps in the synthesis of proteins and enzymes and the mineral helps for a well functioning nervous system.
Copper is a micro mineral.
Properties.
- Can help to prevent cancer.
- Strengthens the immune system
- Works as an antioxidant
- Protects against heart and vascular diseases.
Symptoms when deficiency occur
- Anaemia
- Oedema
- Fragile bones
- Excitability
- Loss of the taste sense
Careful and toxicity.
An overdose can lead to vomiting, diarrhoea, muscle pain and dementia but the toxicity levels are low.
It can be taken in doses up to 3 milligram (mg).
Food supplement can lower the zinc levels in the body and cause insomnia, thus take this supplement carefully.
Dosage and natural sources
Important sources of copper are for example: (Organ) meat, whole grain products, nuts, egg yolks, legumes and fish.
By wearing a copper bracelets on the skin, some copper is taken up in the body.
The recommended daily quantity of copper is 1.2 mg. Copper is present in good multivitamin- and mineral supplements. An example of this is Plantina fit multi vitamin tablets (contain 1 mg copper per tablet), click here to order on-line.
List of the different kinds of minerals
Fluorine
Chemical elements with the symbol "F", atom number 9 and atom mass: 19,00 g/mole.
Fluorine has been added to many toothpastes. Fluorine prevents tooth decay by strengthening the tooth enamel. It is also important in the preservation of strong bones, because it promotes the uptake of calcium in the body. It protects against and treats osteoporosis and can help to prevent heart problems. Further it can prevent the calcification of organs and muscle skeleton structures.
Fluorine is a trace mineral element.
Properties.
- Can help to prevent heart problems
- Can help to prevent calcification of organs, skeleton and muscles
- Protects against tooth decay
- Protects against and treats osteoporosis
Symptoms when deficiency occur
- Can lead to infertility and anaemia, although this is still examined.
- Teeth spoilage
- Osteoporosis
Careful and toxicity.
Too much fluoride can cause fluorose (that characterize itself as spots on the tooth enamel), a loss of the appetite and finally calcification of the backs bone. Fluorose is rare and occurs when much more than 10 mg per day is taken.
Use fluoride supplements only on advice of your dentist.
Dosage and natural sources
Fluorine is present among others in normal drinking water, sea fruits, meat, gelatin and Chinese tea. The recommended daily quantity of fluorine is 1.5 to 4 mg.
Tablets and drops are available at the pharmacy, but should for adults be limit to 1 mg per day and for children up to 0.25 to 0.5 mg per day.
List of the different kinds of minerals
Germanium
Chemical elements with the symbol "Ge", atom number 32 and atom mass: 72.59 g/mole.
Germanium keeps the balance in the body and can therefore lower a high blood pressure and high cholesterol levels. It strengthens the immune system and can be a painkiller. This mineral can have an antiviral, antibacterial and an antitumour function and for that is used as a part of the treatment of cancer. It helps treating a chronic Epstein-Barr-virus syndrome. Finally germanium is used in the treatment of HIV/AIDS.
Properties.
- Can be useful in the treatment of cancer.
- Can be useful in the treatment of chronic Epstein-Barr-virus syndrome.
- Can work as a painkiller.
- Can work against viruses, bacteria and tumours.
- Strengthens the immune system.
- Keeps the balance in the body and can therefore lower a high blood pressure and a high cholesterol level.
- Is used in the treatment of HIV/AIDS.
Symptoms when deficiency occur
Probably a decreased immune system, but that has not confirmed yet.
Careful and toxicity.
A food supplement with germanium is not recommended because of the risk of kidney damage.
Use germanium only under supervision of a physician or dietist.
Dosage and natural sources
Good sources of germanium are: Garlic, comfrey, ginseng, bran, whole grain wheat flower, vegetables, seeds, meat and milk products. A daily recommended quantity is not known.
List of the different kinds of minerals
Iron
Chemical elements with the symbol "Fe", atom number 26 and atom mass: 55.85 g/mole.
Iron has an important contribution to the oxygen transport and the formation of red blood cells. Iron is part of the enzymes haemoglobin (in the blood) and myoglobulin (in the muscles) and also of other enzymes. Further iron is important in the energy production and it raises the immune system.
Women absorb more iron than men, but iron deficiencies are more common for women than men. This is because of the loss of blood during the menstruation. Also the blood production for the foetus, breast-feeding, and the use of a spiral, has claim a lot of the iron reserves of a woman. Studies have shown that women from the adolescence until the menopause have a large risk of developing a chronic iron deficiency. As a consequence anaemia can develop. Symptoms of women with iron deficiency are: tiredness, pale skin, respirations difficulties in case of physical effort, headache, heart palpitations, a lowered appetite and tingling of the hands and feet.
Iron is a trace mineral element.
Properties.
- Improves physical performances
- Can help preventing cancer
- Helps preventing learning problems for children
- Increases the immunity
- Prevents and cures anaemia through iron deficiency
- Raises energy levels
- Promotes a calm sleep and holds the energy level stable
Symptoms when deficiency occur
- Anaemia
- Paleness
- Tiredness
- Dyspnoea
- Insomnia
- Heart Palpitations
- Headache
- A bad appetite
- Tingling hands and feet
Careful and toxicity.
An overdoses iron can cause constipation, diarrhoea and in rare cases, in extremely high doses, cause death. Be careful in giving iron supplements to children, even doses of 3 grams can be deadly.
Haemochromatosis is a hereditary disease characterized by excessive absorption of dietary iron resulting in abnormal high levels of total body iron stores. Excess iron accumulates in tissues and organs disrupting their normal function. The hereditary form of the disease is most common among those of Northern European ancestry, in particular those of British or Irish descent, with a prevalence of 1 in 200. For those patients extra iron will likely worsen their symptoms.
Dosage and natural sources
Women who are pregnant, give breast-feeding or menstruate and children, athletes or vegetarians can have iron deficiencies. Food supplements with iron will be prescribed when necessary by your general practitioner.
Important sources of iron are among others: (Organ) meat, seaweed, mussels, green leaf vegetable (parsley), grain products, dried fruit, nuts and whole grain bread.
The recommended daily quantity iron is 14 mg. The maximum daily safe doses is 20 mg, unless under supervision of a physician.
An example of a multivitamin- and mineral tablet with iron is Plantina fit multi vitamin tablets (contain 5 mg iron per tablet), click here to order on-line.
List of the different kinds of minerals
Iodine
Chemical element with the symbol "I", atom number 53 and atom mass: 126.90 g/mole.
Iodine is involved in the synthesis of the thyroid gland hormone, which is called thyroxin.
This thyroxin is involved in all metabolic processes of the body. In particular, in burning a surplus of fat.
Iodine helps in the preservation of healthy hairs, nails and skin. Also it stimulates the liver to produce the good HDL-cholesterol.
Iodine is a trace mineral element.
Properties.
- Determines the level of the metabolism
- Relieves pain by connective tissue inflammations in the breasts (fibrocystic breast problems)
- Offers protection against the poisonous effects of radioactive matters
- Prevents crop growths
- Prevents thyroid gland disturbances
- Makes loose mucus in the airways
- Natural anti-inflammatory and disinfection agent
Symptoms when deficiency occur
- Crop growth
- Decreased thyroid gland function, that leads to chronic tiredness, apathy, a dry skin, cannot stand the cold, weights increase and enlargement of the thyroid gland.
Careful and toxicity.
- Iodine is poisonous in high quantities and can worsen or cause acne
- Large doses can disturb the hormone household
Dosage and natural sources
Important sources of iodine are: Shellfish, fish, seaweed, bread and iodine enriched salt.
Iodine supplements can best be taken as a Potassium Iodine. Take it under supervision of your physician or diet expert.
The recommended daily quantity of iodine is 0.15 mg (150 micro grams).
An example of a multivitamin- and mineral tablet with iodine is Plantina fit multi vitamin tablets (contain 0.1 mg iodine per tablet), click here to order on-line.
List of the different kinds of minerals
Magnesium
Chemical elements with the symbol "Mg", atom number 12 and atom mass: 24.30 g/mole.
Magnesium is also called the anti-stress mineral. This mineral is an important nutrient for the brains. It raises the resistance against stress, depressions, tensions and helps against mental tiredness. Moreover magnesium strengthens the memory and the concentration. Furthermore magnesium is involved in releasing energy from the diet and is involved in a good functioning nervous system and good functioning muscles. Finally this mineral is involved in the formation of strong bones and teeth and is the active as an assistant-factor of B- and C vitamins.
Magnesium is a macro element.
Properties.
- Helps to prevent kidney and bile stones
- Useful in the treatment of high blood pressure
- Useful in the treatment of prostate problems
- Necessary for many body functions, among others energy production and cell division
- Essential for the transfer of nerve impulses
- Protects against heart and vascular diseases
- Helps in the treatment of PMS problems
- Repairs and maintains the cells
- Necessary for the hormone household
- Helps in the treatment of 'restless legs'
Symptoms when deficiency occur
- Weak feeling
- Tiredness
- Nervous outbursts
- Capriciousness
- Hyperactivities in children
- Low blood sugar content
- Heart Palpitations
Careful and toxicity.
Magnesium is poisonous for people with kidney problems or disturbances in the impulse transfer between heart bosom and heart room. In other cases then these magnesium safe. Probably high doses can cause hot flashes, thirst, low blood pressure and sometimes loss of reflexes.
Dosage and natural sources
Important sources of magnesium are: green leaf vegetable, nuts, brown rice, soybeans, whole grain products, legumes and fish.
The recommended daily quantities of magnesium is 300 mg.
In the average western diet, the magnesium intake is considered insufficient.
Supplementations of 200 to 400 mg per day are recommended. Good multivitamin- and mineral supplements in general have a healthy dose of magnesium. An example of this is Plantina fit multi vitamin tablets (contain 100 mg magnesium per tablet), click here to order on-line.
List of the different kinds of minerals
Manganese
Chemical elements with the symbol "Mn", atom number 25 and atom mass: 54.94 g/mole.
Manganese is involved in the synthesis of protein like substances, bones and cartilage. Manganese is also part of cartilage.
An enzyme superoxide dismutase (SOD) contains manganese, this enzyme protects the body against free radicals.
A lack of manganese express itself in mental and physical tiredness.
Manganese is a micro mineral.
Properties.
- Necessary for the protection against free radicals.
- Take care of a healthy functioning nervous system.
- Necessary for the feminine hormones.
- Necessary for the synthesis of structural proteins in the body.
- Necessary for a normal structure of the bones.
- Important for the formation of thyroxin (thyroid gland hormone).
- Necessary for the brain function.
- Necessary for the metabolism of glucose.
Symptoms when deficiency occur
- Tiredness.
- Bad memory.
- Nervous excitability.
- Ataxia.
- Involved with diabetes, heart conditions and rheumatic arthritis.
Careful and toxicity.
Harmful quantities are rare, but can lead to apathy, involuntary movements, attitude problems and coma.
Dosage and natural sources
Important sources of manganese are: tea (one cup of tea contain 1 mg manganese), grain products, whole grain bread, nuts, leaf vegetable, legumes, fruits and seaweed.
The recommended daily quantity of manganese is 2 to 5 mg, doses up to 10 mg are considered safe. Manganese can best be taken in a good multivitamin- and mineral supplement. An example of this is Plantina fit multi vitamin tablets (contain 5 mg manganese per tablet), click here to order on-line.
Specific biochemical working.
The abbreviation SOD stands for super oxide dismutase.
Superoxide is an oxygen atom with a minus 2 charge. It is a very reactive particle, it can oxidise everything in a cell, it thus a free radical. Superoxide arises spontaneously during the metabolism. This superoxide must be made harmlessly to limit the damage.
The enzyme SOD makes the superoxide (oxygen with 2 minus charge) harmless by making it hydrogen peroxide. The enzyme catalyses the reaction of the superoxide with a proton, so that hydrogen peroxide and oxygen arise.
This hydrogen peroxide is also toxic for the cell and must be broken down. Hydrogen peroxide is broken down to water and oxygen by the enzyme catalase.
Now the superoxide is made harmless. The enzyme SOD needs zinc and manganese ions in the active centre.
List of the different kinds of minerals
Molybdenum
Chemical elements with the symbol "Mo", atom number 42 and atom mass: 95.94 g/mole.
Molybdenum plays a role in the converting of carbohydrates and fats into energy. This mineral helps to prevent anaemia, because it improves the uptake of iron and copper. Molybdenum also has a preventive effect on teeth caries. Molybdenum is a trace mineral element.
Properties.
- Helps in the metabolism of fats and carbohydrates.
- Of essential interest for the uptake of iron in our body.
- Prevents anaemia.
- Prevents against impotence.
- Helps to prevent teeth caries.
Symptoms when deficiency occur
- Irregular heartbeat.
- Inability to make urine acid.
- Excitability.
Careful and toxicity.
Molybdenum is poisonous in doses higher than 10-15 mg and then causes gout like symptoms (sedimentation of urea around the joints).
Dosage and natural sources
Important sources of molybdenum are among others: wheat (germs), buckwheat grain, sunflower seed, soy oil, eggs, liver and wine.
The recommended daily quantity of molybdenum is unknown, but 0,075 to 0.25 mg per day appears to be sufficient. An example of a multivitamin and mineral supplement with molybdenum is Plantina fit multi vitamin tablets (contain 0.05 mg molybdenum per tablet), click here to order on-line.
List of the different kinds of minerals
Phosphor
Chemical elements with the symbol "P", atom number 15 and atom mass: 30.97 g/mole.
Phosphor is an important constituent of bones and teeth. This mineral is indispensable for the good functioning of different hormones and for the vitamins from the vitamin B-complex. It is also responsible for a well functioning nervous system and for the transport of fats through the body. Phosphor is a macro element.
Properties.
- Forms bones and teeth
- Transforms sugars in energy
- Works as an assistant-factor with many enzymes and activates vitamins from the vitamin B complex
- Increases the endurance and fights tiredness.
- Forms RNA and DNA
Symptoms when deficiency occur
- Feeling of weakness
- Pain in the bones and joints
- Complete apathy
- Loss of appetite
- Excitability
- Neurological symptoms
- Speech problems
- Mental confusion
- Anaemia
- Lowered immunity against infections.
Careful and toxicity.
Phosphor can be harmful in doses above 1 gram per day. This can lead to diarrhoea, calcification of organs and soft tissues and hindrance of the uptake of iron, calcium, magnesium and zinc.
Dosage and natural sources
Important sources of phosphor are: (Organ) meat, poultry, fish, dairy products, whole grain products, legumes, yeast, eggs and nuts.
The recommended daily quantity of phosphor is 800 to 1200 mg. Take phosphor food supplements only under supervision of a physician.
Phosphor deficiencies occur mostly together with deficiencies of potassium, magnesium and zinc. Take for that reason a multivitamin- and mineral complex in which they are all four present. An example is Center multivitamin tablets (contain 125 mg phosphor per tablet), click here to order on-line.
List of the different kinds of minerals
Potassium
Chemical elements with the symbol "K", atom number 19 and atom mass: 39.10 g/mole.
Important tasks of potassium are the regulation of the blood sugar level and to keep on level the water balance. Further potassium is involved in the nerve transmission and the muscle function, it so thus also helps for a good heart rhythm.
Potassium is a macro element.
Properties.
- Keeps the water balance in the cells on level
- Stabilizes the internal structure of cells
- Helps together with sodium to transmit the nerve impulses
- Can offer protection against a stroke
- Raises athletic/sport performances
- Can help in the treatment and prevention of cancer
- Activates enzymes that control the energy productions
- Prevents and treats a high blood pressure
Symptoms when deficiency occur
- Vomiting
- Muscle weakness and muscle paralysis
- Muscle pain
- Overwhelming tiredness
- Low blood pressure
Careful and toxicity.
In exuberant quantities (doses higher than 17 grams) potassium can cause muscle weakness and mental apathy, through which the heart finally can stop. Exuberant quantities can cause ulcers of the small intestine.
Dosage and natural sources
Important sources of potassium are: potatoes, vegetables, fruits (especially bananas), nuts, milk and whole grain products. Eat fresh fruit and vegetable to increase the uptake of potassium.
Users of urine enhancing medications and people that live in a hot climate, can need potassium supplements of 1.5 grams per day.
The recommended daily quantity of potassium is 2 to 5 grams.
Take potassium together with zinc and magnesium. An example of a multivitamin- and mineral tablet with potassium, zinc and magnesium is Center multivitamin tablets (contain however only 40 mg of potassium per tablet), click here to order on-line.
List of the different kinds of minerals
Selenium
Chemical element selenium, with the symbol "Se", atom number 34, atom mass: 78.96 g/mole.
Studies have shown that a large number of people have a chronic deficiency of selenium. Selenium is part of the enzyme gluthathion peroxidase, this enzyme has a strong anti-oxidant properties. Selenium also helps to improve the regulating of the blood pressure, it the raises the immunity and helps in the transport of poisonous metal out the body. Also selenium plays a role by the formation of coenzyme Q10, a coenzyme involved in the conversion of food into energy.
Selenium is a trace mineral element.
Properties.
- Prevents many kinds of cancer.
- Keeps the eyes and the sight healthy.
- Keeps the skin the hair healthy.
- Stimulates the immune system.
- Offers protection against heart problems and problems of the blood circulation.
- Can detoxify alcohol, many drugs, smoke and some fats.
- Improves the liver function.
- Raises the potency for man.
- Is used in the treatment of arthritis.
- Lights hot flashes and other symptoms during the menopause.
- Helps against dandruff.
Symptoms when deficiency occur
No special symptoms, but a deficiency can occur as a consequence of dieting with many manufactured foods.
Careful and toxicity.
Selenium is poisonous in higher doses. Consequences of too much selenium are black finger nail and/ or a garlic like smell on the skin.
Take per day no more than 450 micro grams, unless under supervision of a physician or dietitian.
Dosage and natural sources
Important sources of selenium are among others: whole grain bread, garlic, nuts, bran, vegetables, organ meat, milk and fish. The daily recommended quantity of selenium is 0.01 to 0,075 mg.
Men can use 75 micro grams (0,075 mg) and women 60 micro grams (0,060 mg) of selenium supplements. A selenium supplement should be taken together with 9 to 120 micro grams of vitamin E to have a good effect. Quantities of 400 to 1000 micro grams are used to stimulate the immune system and to help to prevent cancer. Quantities of 50 to 200 micro grams however must be enough to have a beneficial effect.
An example of a multivitamin and mineral tablet with selenium is Plantina fit multi vitamin tablets (contain 50 micro grams per tablet and 83 mg vitamin E), click here to order on-line.
List of the different kinds of minerals
Silicon
Sodium
Vanadium
Zinc
Chemical elements with the symbol "Zn", atom number 30 and atom mass: 65.39 g/mole.
Zinc plays a role in hundreds of biological processes in the body. It is among others involved in the synthesis of DNA, RNA and hormones (testosterone). The mineral is also involved in the vitamin A function and in the metabolism of carbohydrates, alcohol and fatty acids. Zinc works as an co-factor of the enzyme superoxide dismutase (SOD), that protects the body against radicals. Zinc is also of interest for the immune system. Symptoms of a too low zinc level are: decreased immunity, hair loss, tiredness, white spots on the nails, excitability, skin problems and a faulty appetite.
Zinc is a trace mineral element.
Properties.
- Raises the immunity.
- Can help to prevent cancer.
- Prevents blindness as a consequence of age.
- Raises the potency in men.
- Treats and prevents infertility.
- Holds the senses taste, smell and sight in position.
- Prevents hair loss.
- Treats acne and other skin problems.
- Is used in the treatment of rheumatic arthritis.
Symptoms when deficiency occur
- Little appetite.
- Growth arrears.
- Apathy.
- Not good working taste, smell and sight.
- Increased vulnerability to infections.
- Decreased function of the hormone glands.
- Slow curing of wounds.
Careful and toxicity.
One takes at that zinc is not poisonous, although a very high doses (more than 150 mg per day) can cause nastiness, vomiting and diarrhoea.
Dosage and natural sources
Important sources of zinc are among others: oysters, fish, (organ) meat, vegetable, mushrooms, whole grain products, milk, egg yolk and yeast.
The recommended daily quantity of zinc is 15 to 30 milligram, for higher intakes also raise the uptake of copper and selenium.. Take extra zinc in a multivitamin- and minerals supplement. An example of this is Plantina fit multi vitamin tablets (contain 10 mg of zinc per tablet), click here to order on-line.
Specific biochemical working.
The abbreviation SOD stands for super oxide dismutase.
Superoxide is an oxygen atom with a minus 2 charge. It is a very reactive particle, it can oxidise everything in a cell, it thus a free radical. Superoxide arises spontaneously during the metabolism. This superoxide must be made harmlessly to limit the damage.
The enzyme SOD makes the superoxide (oxygen with 2 minus charge) harmless by making it hydrogen peroxide. The enzyme catalyses the reaction of the superoxide with a proton, so that hydrogen peroxide and oxygen arise.
This hydrogen peroxide is also toxic for the cell and must be broken down. Hydrogen peroxide is broken down to water and oxygen by the enzyme catalase.
Now the superoxide is made harmless. The enzyme SOD needs zinc and manganese ions in the active centre.
List of the different kinds of minerals
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[4]. Mathijssen, Eugene;- Better knowledge is healthier life - First edition; Hema (1998).
ISBN 90389 0746x
[5]. Dr. C. Norman Shealy; - Encyclopedia of the Natural Medicines - First edition;
Groningen: TextCase (1999). ISBN 3-8290-1713-8
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