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11 illustrious nutritious elements: Why do we need them?
Last reviewed: 19.10.2021
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Beta-carotene
Mechanism of action:
Getting into the body, beta-carotene is transformed into vitamin A, a nutrient necessary for healthy eyesight, the immune system and cell growth. It also acts as an antioxidant that neutralizes free radicals.
Recommended dose:
For beta-carotene, there is no recommended dosage.
Food sources of beta-carotene:
Each week, consume a large amount of dark green and orange vegetables and fruits (papaya, mango) to make up for your vitamin A needs and take advantage of the potential properties of the antioxidant.
[1]
B12
Mechanism of action:
Vitamin B12 is used in the formation of DNA, the structural element of genes, and the maintenance of the health of nerves and red blood cells.
Recommended dose:
2.4 micrograms per day for people over 14 years completely replenishes the body's need for this element - although some scientists believe that eating 6 micrograms a day helps to better absorb vitamin.
Food sources B12:
B12 is in conjunction with protein, so foods such as meat, fish, eggs and dairy products (such as yogurt and milk) are its main sources.
[2]
Chromium
Mechanism of action:
Chromium participates in the process of generating useful energy from energy sources of nutrition, contributing to the intake of glucose into insulin cells.
Recommended dose:
Despite the disappointing results of research on the effect of chromium additives on the process of losing weight, the body needs this element. The recommended daily dose for adults is 50-200 micrograms.
Food sources of chromium:
The best sources of chrome are bread and cereals from whole grains, meat, nuts, plums, raisins, beer and wine.
Vitamin K
Mechanism of action:
Vitamin K is used by the body for the production of a number of different proteins. Some of them are used to create factors that provide the process of blood coagulation - which is vital for stopping bleeding and healing wounds and cuts.
Recommended dose:
At the moment, the daily recommended dose is 90 micrograms for women and 120 for men. Fortunately, vitamin K deficiency is extremely rare.
Food sources of vitamin K:
Cabbage, spinach, broccoli, asparagus, rucola, lettuce, canola, soy and olive oil, tomatoes.
Potassium
Mechanism of action:
Potassium is involved in almost all vital processes of our body: in maintaining blood pressure, functioning of the heart and kidneys, muscle contraction and even digestion.
Recommended dose:
Polls show that many people consume less than half the recommended dose of potassium, which is 4.700 mg per day for adults and adolescents.
Potable sources of potassium:
Products that are close to their original condition are best suited, so make sure you eat foods that have not been processed, especially fruits and vegetables, low-fat dairy products, whole grains, fish and low-fat meat.
Magnesium
Mechanism of action:
It is necessary for some of the most important processes in our body, magnesium activates about 300 biochemical reactions, the most significant of which is the production of energy from the food we eat.
Recommended dose:
About 300 mg per day for women and 350 for men, the upper limit of magnesium supplements is 350 mg.
Food sources of magnesium:
Mineral in large quantities found in avocados, nuts and leafy greens, as well as in kiwi, almonds and acorn squash.
Vitamin C
Mechanism of action:
It has long been known that vitamin C is the basic component of collagen, a structural element of bones, skin, blood vessels and other tissues.
Recommended dose:
At the moment, the recommended dose is 90 mg per day for men and 75 mg for women. The body can absorb a maximum of 400 mg per day.
Food sources of vitamin C:
Virtually all vegetables and fruits, including oranges, green bell pepper, strawberries, broccoli, cantaloupe and tomatoes, turnips, sweet potatoes (sweet potato) and surroundings.
Vitamin D
Mechanism of action:
First of all vitamin D is useful for bones, as it interacts with calcium and helps to form and protect bones.
Recommended dose:
The official recommendations are 200 international units for children and 600 for people over 71 years old. The dose for all other people can fluctuate within these parameters.
Food sources of vitamin D:
To food sources of vitamin D, you can mainly include vitaminized milk and breakfast cereals. Apart from a few fish varieties, including herring and sardines, there are no more natural food sources of vitamin D, so only direct sunlight and food additives remain.
Folate / Folic acid
Mechanism of action:
Folic acid is necessary for the formation of new cells, including erythrocytes. Deficiency of folic acid is the main cause of spine defects in newborns.
Recommended dose:
Many nutritionists recommend taking multivitamin containing 400 micrograms of folic acid; 1,000 micrograms per day is a safe upper limit for folic acid.
Food sources of folic acid:
Folic acid in abundance is found in the liver, dried beans, peas, spinach and deciduous greens, asparagus and vitaminized cereals.
[5]
Zinc
Mechanism of action:
Zinc is an integral part of almost all cells of the human body, among other functions it supports the health of the immune system and regulates testosterone levels.
Recommended dose:
The daily recommended dose is 11 mg for men and 8 mg for women.
Food sources of zinc:
Oysters, boiled beef fillets, turkey, mutton peas, fried chicken hams, pumpkin seeds, boiled pork fillet, low-fat yogurt, soy cottage cheese, wheat sprouts, fried cashews and Swiss cheese.
Vitamin E
Mechanism of action:
Scientists have not yet shed light on all the functions of vitamin E, but they assume that it affects the immune system, DNA repair, erythrocyte formation and vitamin K absorption.
Recommended dose:
The recommended dosage is 23 international units or 15 mg for men and women, since nuts and oils contain a large amount of vitamin E, some low fat diets contain an inadequate amount of vitamin E.
Food sources of vitamin E:
Oil from wheat sprouts. Sunflower seeds, boiled spinach, almonds, hazelnuts and safflower oil.