Iron is essential for the production of hemoglobin in red blood cells and proper functioning of muscles. Iron deficiency leads to anemia, a source of great fatigue that can result in clinical signs (pallor, shortness of breath, extreme fatigue …) and can be diagnosed by a blood test that measures the amount of red blood cells. Anemia is usually accompanied by a reduction in physical and intellectual abilities, a weakening of the immune system and requires a course of iron prescribed by a doctor. An adult male should consume 16 mg of iron per day and a woman 9 mg. There are two types of iron:
Heme iron of animal origin, is present in meat (especially red meat), fish and animal products. It is well absorbed (about 25%).
Non-heme iron is contained in products of plant origin, eggs and dairy products. It is less well absorbed (only 5%).
Certain substances help iron absorption, such as vitamin C, others hinder such as tea, coffee and fibers.
Selenium is a powerful antioxidant that plays a protective role in the cardiovascular system and it is essential to the brain. It also acts on the liver, muscle and even the production of sperm. This trace element is your ally against stress, cancer, cardiovascular disease and boosts the immune system and protects the eyes from cataracts. It prevents aging of the body and neutralizes toxins and free radicals, products including cigarettes and alcohol. He even limits the risk of depression and mood disorders! Selenium deficiency causes heart problems, bone and neuromuscular.
Our daily needs for selenium is 60 micrograms for men and 50 mcg for women. You can find it in crustaceans, fish, cereals, dairy products, carrots and general products rich in protein.
Zinc is a trace element necessary for the proper functioning of the cells of the epidermis; it helps the skin to heal and promotes the treatment of many skin problems (psoriasis, acne, skin infections). This trace element is on breathing, the endocrine system, immunity, reproduction and it has anti-oxidant and anti-inflammatory. In the case of zinc deficiency symptoms occur such as delayed growth, digestive disorders, dry skin, acne and scarring, brittle nails, hair loss … You the have understood, zinc is vital that acts as an antioxidant and prevents the harmful effects of free radicals.
The recommended dietary zinc is 15 mg per day, foods that are rich are fish, meats and whole grains, soy, eggs, bread, wheat germ. Such as iron, zinc animal is better absorbed than that contain plants.
Magnesium is the trace element that regulates the nervous system, mental and emotional. It is essential for muscle relaxation and participates in the operation of the heart. Magnesium is an excellent anti-stress natural ally and lithium (which alleviates psychological problems such as anxiety and anxiety), prevents sleep disorders. If we lack the nervous system is excited and we become tired, irritable and emotional, our heartbeat is unbalanced. If you have an intense physical activity needs are higher because sweating causes a substantial removal of magnesium.
The foods most rich in magnesium are chocolate, legumes, whole grains, bananas, nuts (walnuts, almonds …). Some waters are rich in magnesium (50 mg per liter) as the flat water.
Iodine is a trace element essential for the production of thyroid hormones. If the power supply does not provide enough iodine, the thyroid gland (gland in the neck) grows and can form a goiter in the most serious cases. Iodine deficiency leads to hypothyroidism (fatigue, depression, weight gain). Conversely, an excess of iodine is harmful too. We need about 150 micrograms of iodine per day. You can find it in seaweed, fish and shellfish, soy, beans and dairy products.
Chromium has many fundamental properties such as stabilizing the sugar levels in the blood and thus to facilitate the connection between insulin receptors and glucose. Chromium deficiency is manifested by hyperglycemia (too much sugar in the blood), excessive production of insulin and too much fat in the blood. Chromium increase good cholesterol and help to eliminate the bad. In addition, it would control the feeling of hunger; it would be a valuable ally in a plan.
Our needs are chromium 60 mcg per day on average.
The foods most rich in chromium are calf’s liver, broccoli, green beans, potatoes, wheat germ, the plum, mushrooms, beer and yeast.
Copper is essential for many reactions in the body, including digestion. Deficiency increases the risk of cardiovascular disease. Your need is 2 mg copper and you will find in the liver, shellfish, nuts and chocolate.
Fluoride is this essential trace element in the health of our teeth. It attaches to the enamel and forms a protective barrier against bacteria and plaque. It is especially important during the formation of teeth and after such protection. It is found in small quantities in water, table salt, and especially in toothpastes. Attention high dose fluoride can be toxic.
All these trace elements are available as dietary supplements (capsules, ampoules, yeast …), check with your pharmacist or nutritionist.