Vitamin E
Vitamin E is an essential nutrient for our health; it protects us from disease and inflammation. Therefore, it's important for us to maintain healthy levels of this nutrient in our bodies. Eating foods rich in vitamin E helps you stay healthy while supplementing your diet with supplement capsules or oils extracted from sunflower or soybean seeds. Vitamin E reduces the risk of death from cardiovascular diseases and promotes the health of our immune system, skin, hair and eyesight.
Health Benefits of Vitamin E
It helps repair damaged cells in the body, reduces damage caused by free radicals, and slows down the aging process of body cells.
Food sources of Vitamin E
- olive oil
- avocado
- apple
- kiwi
- mango
- Seeds
- Whole grains
- hazelnut
- Almond
- peanuts
- spinach
- broccoli
- tomatoes
Symptoms of Vitamin E deficiency
- The occurrence of the decomposition of red blood cells as a result of the oxidation of unsaturated fatty acids present in their "membranes of red blood cells".
- This leads to anemia in infants, fluid accumulation under the skin, and numerous skin damages, especially when they are fed alternative foods to breast milk.
- It leads to an increase in creatine excretion with urine and cirrhosis of the gallbladder and to "mental defecation" and an abundance of fatty substances in the stool.
Vitamin k
Vitamin K is a group of four related phylloquinone vitamins. Vitamin K is commonly found in leafy green and fruit foods. Even small amounts of vitamin K can be harmful in excess. Therefore, it is important to understand its functions and sources in order to maintain health.
Health Benefits of Vitamin k
- bone strengthening
- Blood clotting
- Boost immunity and heart health
- Promote bone health
- Cognitive Health Boost
- Improving episodic memory and verbal memory in the elderly
- Promote heart health
- Reducing the risk of strokes
Food sources of Vitamin k
- green leafy vegetables
- meat
- eggs
- Dairy products
- vegetable oils
- some fruits; like grapes
Symptoms of Vitamin k deficiency
Symptoms of lack of symptoms of lack of symptoms as follows:
- slow blood clotting
- Bleeding, especially in newborns
- bruising
- Bleeding in the nails and nose area
- dark black stool
iron
Iron is an essential element for life. In addition, iron plays a vital role in many biological processes in the body. Therefore, iron is essential for human health. People get iron from iron-rich foods and supplements. Taking iron supplements may be necessary if you don't get enough iron from foods. Iron supplements are also useful for pregnant women and women who are pregnant. Iron supplements may be necessary if your body doesn't get enough iron from food sources.
Health Benefits of iron
Iron is an important element for the body, which is necessary for the production of hemoglobin in the blood, which leads to the prevention of anemia and helps transport oxygen throughout the body, produce energy, and store oxygen in the muscles. Therefore, it is important to take care to eat foods rich in iron.
Food sources of iron
- leafy vegetables
- cabbage
- legumes
- pumpkin seeds
- the fig
- dried apricots
- parsley
- spinach
- Red meat
- liver
Symptoms of iron deficiency
- tremendous fatigue, weakness, and skin deterioration
- Shortness of breath, an accelerated heartbeat, or chest pain
- headache, lightheadedness, or vertigo
- chilly fingers and feet
- Pain or soreness in the tongue
Calcium
Calcium is a mineral that is essential for human life. It is mainly found in soil, water and some foods. Certain diseases can deplete the body's calcium, so doctors recommend calcium supplements when necessary. Calcium is essential for the formation of strong bones, teeth and muscle function. People deficient in calcium develop diseases such as osteoporosis and muscular dystrophy. Therefore, calcium is an essential mineral that we must consume regularly.
Health Benefits of Calcium
- Teeth strengthening
- bone strengthening
- Necessary for blood clotting
- Beneficial for the natural nervous system
- Beneficial for muscle growth
Food sources of Calcium
- Almonds
- spinach
- broccoli
- Soy milk
- dairy group
Symptoms of Calcium deficiency
- gum discomfort
- Osteoporosis
- muscular ache
- extreme exhaustion and a general sense of sluggishness.
- unknown teeth loss.
- arrhythmia
phosphorous
Phosphorous is a chemical element with atomic number 30 and dual nature. It is a mineral found in earth's crust and is essential to life. It is also found in food as an additive, and it is used in the production of phosphoric acid, phosphate fertilizers and fertilizers for crops. The element has a strong bond with potassium and is found in muscle tissue and the blood. People who eat a lot of meat tend to have higher levels of the mineral. In addition, eating animal protein tends to deplete the element. Therefore, vegetarians tend to have lower levels of the element compared to meat-eaters.
Health Benefits of phosphorous
Phosphorous is whatever the bone and normal cell membrane function completion, and it works normally and works to convert foods eaten into body energy for all daily activities, and it is stored in the bones.
Food sources of phosphorous
- meat
- poultry
- Mac
- eggs
- Milk and its products
- nuts
- Seeds
- legumes
Symptoms of phosphorous deficiency
- Tired
- fatigue and hunger loss
- muscular ache
- limited immunity
- Anemia
- tingling sensation in the feet and hands
- Osteoporosis
Potassium
Potassium is a mineral essential for the human body. It contributes to healthy heart function, blood pressure, muscle contraction and more. Because of its many important functions, potassium deficiency is dangerous and lead to an array of health problems. Therefore, we must always ensure that our dietary intake of potassium meets our daily needs.
Health Benefits of Potassium
The body needs potassium to promote normal nervous system function and to resist muscle contraction, and maintaining an appropriate level of potassium is important for maintaining a healthy heartbeat and normal blood pressure balance.
Food sources of Potassium
- avocado
- the banana
- dates
- mango
- dried apricots
- guava
- kiwi
- broccoli
- peas
- lentils
- potato
Symptoms of Potassium deficiency
- Weakness
- Fatigue
- constipation
- Heart palpitations
- muscle contractions
Sodium
Sodium is an essential mineral that is found in salt. It is essential for the function of the human body. Your body needs sodium to regulate muscle movement, nerve and blood pressure, and more. However, many people consume too much sodium, which can lead to health problems. Eating salt ensures that you have enough sodium in your body, while avoiding excess sodium intake prevents health issues.
Health Benefits of Sodium
Sodium works with chlorine to maintain fluid balance outside the cells, and sodium intake is important for regulating blood pressure.
Food sources of Sodium
- salt
- cheeses
- seafood
- tomatoes
- spices
Symptoms of Sodium deficiency
- nausea and diarrhoea
- headache
- confusion
- weariness, drowsiness, and a loss of energy
- Vacillation and irritation
- feeling of weakness, spasms, or cramps in the muscles
- seizures
- coma
Magnesium
Magnesium (Mg) is a mineral that is essential for human life. As the fourth most abundant element in the Earth's crust, Mg is found in many areas of the world. It is also present in some foods such as dairy products and nuts. Additionally, an adult human body contains about 80 grams of magnesium. Although magnesium has several uses in the human body, deficiency is relatively common.
Health Benefits of Magnesium
It helps in bone growth, helps in nerve and muscle functions, strengthens tooth enamel, has an important role in protein production, contributes to the expulsion of some toxic substances from the body, helps convert fats and carbohydrates into energy, and is necessary for controlling blood sugar, regulating blood pressure.
Food sources of Magnesium
- leafy vegetables
- Whole grains
- soybean
- avocado
- the banana
- apricot
- cashew
- Almonds
Symptoms of Magnesium deficiency
- muscles cramping
- shiver
- Tired
- Anorexia
- confusion
- sleep problems
Zinc
Zinc is a mineral vital for many functions in the human body. It helps maintain healthy teeth and skin, keeps the body warm and controls the motion of many internal organs. Zinc is found in many foods, including oysters, meat, nuts and seeds. People who don't eat enough zinc can experience hair loss, poor appetite and weak immune systems. Most people need more zinc in their diets, but supplementing with the mineral also has benefits.
Health Benefits of Zinc
It is necessary to strengthen the immune system, heal wounds, and maintain the strength of the senses of smell and taste, and plays an important role in the secretion of intestinal acid, and helps in regulating blood pressure, encourages normal growth, and improves immunity.
Food sources of Zinc
- leafy vegetables
- pumpkin seeds
- Sesame seeds
- lentils
- Almonds
- Whole grains
Symptoms of Zinc deficiency
- a diminished sense of smell
- lack of appetite
- feeling down
- limited immunity
- delayed healing of wounds
- diarrhea
- hair fall
Iodine
Iodine is an essential trace element that is found in many foods and used in medicines. It's also present in the human body and important for the health of all human organs. However, some countries don't have enough natural sources of iodine to meet their needs. This is why supplementation is necessary. Without sufficient amounts of iodine, the human population can become mentally and physically ill.
Health Benefits of Iodine
Iodine is a key element in nutrition, as the body needs it for thyroid and brain function, and for normal growth.
Food sources of Iodine
- Dairy products
- Vegetables
- fruits
- eggs
- fish
- Tuna
Symptoms of Iodine deficiency
- Goiter
- Obstetrical issues
- chronic tiredness
- idleness
- drowsiness
- poor level of concentration
- overweight
Selenium
Selenium is an organic chemical element with a faint bluish-black appearance and a pungent, garlic-like odor. In addition to playing a role in human health, selenium is also an important element in many animal and plant life forms. Although selenium is commonly found in the environment, plants and animals, it's rare to find high levels of the element in the soil. Since humans obtain selenium from the soil, it's essential that the soil contain sufficient amounts of the mineral. Without enough selenium in the soil, humans could develop health problems that may be difficult to identify.
Health Benefits of Selenium
- Anti-oxidant
- It enhances the body's immunity
- improve heart health
- Regulating blood sugar level
- Reducing asthma symptoms
- Helping detoxify the body
Food sources of Selenium
- eggs
- poultry
- Tuna
- oats
- Cheese
- nuts
Symptoms of Selenium deficiency
- both men and women becoming infertile.
- muscular sluggishness
- Tired.
- mental haze
- hair fall
- compromised immune system