Selenium - Eggs

UK – 60ug (Female), 75ug (Males)

USA – 55ug (Female), 55ug (Males)

Needed For: Helps to maintain our immune system, prevents damage to cells and tissues.

Found In: Brazil Nuts, fish, meat and eggs. The quanties found in food can vary wildely and depends on the soil they are grown in. For example in the USA it is generally high, in the UK it is generally low.

An excess of Selenium is toxic for the body and can lead to hair and nail loss. This though is not common and rarely seen.

Much more information on vitamins and minerals can be found here

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shellfish - zinc

UK – 4 – 7mg (Female), 5.5 – 9.5mg (Males)

USA – 8mg (Female), 11mg (Males)

Needed For: Used for a variety of bodily functions. These included, but not limited by, wound healing, healthy skin, make new cells and enzymes. It can help us process carbohydrates, proteins and fat.

Found In: Whole-Grain cereals, shellfish, seeds, meat and pulses.

Go here to find the essential vitamins and mineral list

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Fish - IodineUK – 140ug (Female), 140ug (Males)

USA – 150ug (Female), 150ug (Males)

Needed For: Helps make the thyroid hormones,which in turn help to regulate the metabolism and keep cells healthy.

Found In: Found in seawater, so sea fish and shellfish are a good source. Can also be found in cereals and grains.

For more information on other vitamins and minerals have a look here

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olive oil - ironUK – 14.8mg (Female), 8.7mg (Males)

USA – 18mg (Female), 8mg (Males)

Needed For: Iron is an essential component of blood, or more precisely heamoglobin the substance that carries Oxygen in the blood.

A lack of Iron can lead to aneamia which has symptoms such as tiredness, pale skin and a lack of energy.

Too much iron can lead to constipation, stomach pains and nausea. An excess is classed as over 20mg a day.

Found In: Liver, green leafy vegetables, beans, nuts and seeds.

Spinach, which due to the Popeye cartoon is thought to be high in iron, is actually fairly low. In fact a checmical in the leaves called Oxalic acid can actually hinder the absorption of both Iron and Calcium.

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Sodium Chloride – Salt


UK – 2400mg (Female), 2400mg (Males)

USA – 1500mg (Female), 1500mg (Males)

Needed For: Used for helping to control the balance of fluids in the body.

The problem most of us face is not that we get to little Sodium, but that we have too much. An excess can lead to high blood pressue, heart disease and heart attacks.

Found In: Salt, processed foods, savoury snacks. It also occurs naturally in many fruits and vegetables.

To avoid an excess try not to add salt to your food at the dinner table and limit the amounts you use in cooking.

To learn more about other minerals and vitamins we need you know what to do

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MagnesiumUK – 270mg (Female), 300mg (Males)

USA – 320mg (Female), 420mg (Males)

Needed For: Helps trun the food we eat into energy. It works with Calcium to maintain strong bones and teeth.

A deficiency can lead to tiredness, muscle cranps, appetite loss and abnormal muscle rythmns.

Found In: Whole-Grains, nuts, seeds, brown rice and leafy green vegetables.

The absorption of Magnesium can be hindered by a consumption of two much alcohol.

For more information on the essential vitamins and mineral list Click Here

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Orange Juice - CalciumUK – 700mg (Female), 700mg (Males)

USA – 1000mg (Female), 1000mg (Males)

Needed For: Calcium is an essential component of bones and helps to maintain strong healthy bones and teeth.

Calcium also helps in the regulation of blood pressure and it is thought it may help in lowering it. This mineral regulates muscle contractions, including those of the heart. Other areas it helps in include blood clotting and nerve functions.

A defieciency can lead to rickets in young children and oestoporosis in adults, especially women later in life. These areas are where a supplement may be needed, but consult your medical professional first.

Found In: Cheese, Milk, most green leafy vegetables (not spinach), nuts, sardines and pilchards and other fish where you eat the bones.

It has been discovered that only about 40% of the Calcium we eat is actually absorbed by the body. Some foods such as tea and coffee, but also those high in insoluble fiber  such as bran can hinder the absorption of Calcium.

High protein diets can lead to the Calcium being excreted by the body, so if you are following one of these diets you may need a supplement. 

To find more essential vitamins and mineral list click here

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Potassium - Garlic

UK – 3500mg (Female), 3500mg (Males)

USA – 4700mg (Female), 4700mg (Males)

Needed For: Regulates blood pressure and heart beats. High blood pressure can be helped by a diet low in Sodium an dhigh in Potassium.

A deficency can lead to heart problems and heart attacks.

Found In: Fruit, especially bananas. Dried fruit, pulses, nuts, onions and garlic.

Go here to find the essential vitamins and mineral list

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Vitamin K

Artichokes - Vitamin K

UK – 65ug (Female), 75ug (Males)

USA – 90ug (Female), 120ug (Males)

Needed For: Assists in blood clotting, so good for the healing of wounds.

Found In: Produced naturally in the body by the Intestines. Due to this and the small quantiities required a deficiency is rare. It is also found in green leafy vegetables and some cereals.

This vitamin is fat solouble meaning it is not lost very easily be the body. Any excess is stored in the Liver for future use.

The only time a supplement may be needed is by newborn babies. This is because they may not have enough of the bacteria present in their intestines to produce sufficient quanties of the vitamin. If this is the case a vitamin K injection may be give. Your health professional should be able to advise on this.

Click here for more vitamins and minerals needed by the body

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Vitamin E – Tocopherols

Cornflakes - Vitamin E

UK – 3mg (Female), 4mg (Males)

USA – 15mg (Female), 15mg (Males)

Needed For: Prevents the build up placques and oxidation damage to the arteries of the heart. It is also used for maintaining a healthy immune system, assists in the healing of wounds and promotes healthy looking skin.

It can be noted that a diet high in saturated fats shold also be high in Vitamin E to help combat the effects of the fats.

Found In: Nuts, Seeds, eggs, offal and some cereals.

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