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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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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Vitamin B9 or Folic Acid or Folate

Vegetables - Vitamin B9UK – 200ug (Female), 200ug (Males)

USA – 400ug (Female), 400ug (Males)

Needed For: Formation of blood cells, cell growth and division. It is especially important for pregnant woman, who may be advised to take a supplement. This is because it aids the proper development of the foetus. It can also help prevent problems such as spina bifida in babies.

Found In: Wholegrains, Yeast Extract, offal, nuts and green leafy vegetables.

Go here to find the list of essential vitamins and minerals we all need

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