Some of them occur in the free state, others only in the form of chemical compounds or mixtures. They also find application in the human body, where their activity is really wide. Our article presents several of them and their role in human metabolism.
What is behind the symbol B?
Boron is a chemical element naturally occurring in the human skeleton as well as the spleen and thyroid. In terms of chemical structure is similar to carbon and silicon. The natural sources of this microelement include nuts, as well as fresh fruits and vegetables and whole grains.
In the context of sports activity, the boron finds its place as a supportive measure for players professionally practicing strength and endurance sports or bodybuilding. In addition, it can be with successes used by people exercising amateurly due to for its pro-health character.
Boron is a semi -meter with a very wide action in the context of the human body. Among the numerous benefits of its use, it is mentioned inter alia
– stimulation of the increase in testosterone and estrogen activity
– osteoporosis prophylaxis and skeletal system effects by preventing the loss of calcium;
– antiseptic and antiviral activity;
– protection against breast cancer;
– affecting the activity of enzymes;
– improving the metabolism and metabolism of protein substances
Boron dosage, like most supplements, should take place in accordance with the current needs of the body for this element. Studies show that the daily dose of boron should vary from 4 to 10 mg.
And like iodine
Iodine is a mineral that occurs under three different forms – water-soluble iodide, inorganic iodine or salt. This element is obtained from seaweed, which can concentrate almost 30,000 times higher amounts of this substance than those found in the water itself. Finding its sources among food products, pay attention to onions, milk, pork and beef, sunflower seeds and nuts
Iodine is primarily responsible for the regulation of thyroid hormone levels – thyroxine and triiodothyronine. Shortages of these compounds can be the cause of weakening of cognitive functions. This means that this element regulates the functioning of the nervous system. In addition, he is responsible for
– improvement of physical efficiency;
– nutrition of the skin, hair and nails
– prevention of the will.
Iodine supplementation, however, is not very popular. deficiencies in developed countries are rare, due to the varied diet. Therapy using this element can be started provided that you stop consuming salt and algae-based products. It is assumed that the daily dose, after fulfilling the above recommendations, should be from 0.075 to 0.15 mg. Higher portions can lead to suppress thyroid function.
A few words about manganese
Manganese is defined as a transition metal that does not occur in nature as a free element. In most cases it is found in relationships with iron or other minerals. It is found among others in nuts, whole grains and vegetables such as beetroot, peas, spinach, potatoes, as well as green and black tea.
Without a doubt, manganese is an important ingredient for our health. In addition to stimulating the process of vitamin absorption and cell antioxidation, she is also responsible for
– regulation of the metabolism of proteins, sugars and lipids;
– removing the feeling of tiredness;
– memory improvement;
– regularity of muscle reflexes
It is also worth mentioning that manganese deficiencies can cause significant problems. It is mentioned here about osteoporosis, osteoarthritis, increased risk of epilepsy and a negative impact on fertility. Daily dose of manganese for men, it is about 2.3 mg, and for women 1.8 mg.
How does selenium work?
It is not counted as one of the twenty-four basic vitamins and minerals to maintain optimal health. In the human body, as well as in nature, it can be found only in trace amounts, which is why it is included in micro-components.
When talking about foods in which it occurs, yeast, mushrooms, eggs, kohlrabi, nuts, tomatoes, cereals, fish and asparagus are mentioned. In order to improve general well-being and health, it is assumed that a selenium dose of 200 to 300 mg per day is sufficient.
Selenium has primarily antioxidant character
– in addition to removing free radicals and protecting erythrocytes against their toxic effects, it affects a number of other aspects of our body.
I am talking about here
– antitumor prophylaxis;
– effects on the immune system (antisepsis)
– prevention of cardiovascular disease;
– anti-proliferative and anti-inflammatory effect.
The element of seafood
Vanadium is a chemical element resistant to various substances such as water, nitric acid and sulfuric acid, as well as bases.
Nevertheless, it is found within bone tissue and in a negligible amount in food. The source is seafood, i.e. oysters, mussels, lobsters, crabs and snails. In addition, this element occurs in whole grains, as well as in dill or parsley.
Vanadium is used primarily in the treatment of diabetes
– its effect is similar to the mechanism of insulin. It eliminates excessive pressure and normalizes the level of sugar in the blood. This element is also used in the prevention of heart attacks and prevents the accumulation of bad cholesterol (LDL) in the blood vessels.
The action of vanadium is still not fully understood, which is why continuous research is being carried out to show its impact on human health.
At present, it has been confirmed that vanadium has mainly prophylactic activity in the context of the proper functioning of the cardiovascular system. The daily dose taken once a day by mouth should be 100 mg in people with moderate glucose tolerance.
An iron ally
Iron is one of the most important minerals, which is part of hemoglobin – the basic oxygen transporter throughout the body. In natural food it is found in meat products, liver, fish, egg yolks, curd, nuts, milk, legumes, shrimps, broccoli and spinach.
The element with the symbol of Fe is responsible for binding carbon dioxide (being part of hemoglobin) and directing its transport to the lungs, from where it is then removed. What’s more, it determines the proper functioning of the body and it should be used, among other things in disorders of circulation, reduced immunity and physical performance, problems with concentration and worsening of the condition of hair or nails.
Iron supplementation depends primarily on sex.
The current norms recommend the following daily doses of the element
– 19 mg for adult women;
– 25 mg for pregnant women
– 17 mg for adult men
It is also worth mentioning that substances contained in some plants contribute to limiting the absorption of iron. Chilli pepper is here (4.23 g of this product reduces absorption by 38%), rosemary as well as coffee and tea.