Vitamins and Minerals Functions – Vitamins and minerals play a major role in terms of what is required for us to achieve our objectives healthwise. Knowing their functions and effects of our body are vital. Today we will discuss how vital these are to our health and how we can take them to get the best result of health and fitness.
We Will discuss the following:
- Which vitamins and minerals are really important
- Why recommended daily amounts is nonsense– in this blog you will learn the doses that make you work optimally
- How you can boost your immune system through some essential supplements
- The easiest way to increase your testosterone level – your girlfriend will be grateful to you
- What supplements you need to swallow to create more brain cells, to become calmer and reduce the risk of depression
Vitamins & Minerals
Content of this blog – vitamins and minerals functions
Vitamins and minerals as a supplement
It is often claimed that supplements are not necessary because there are enough vitamins and minerals in food. Now it’s almost impossible to eat so variedly and healthy that you do not need any dietary supplements. For example, you should eat seaweed every week to get enough iodine.
Additionally, you could have a lot of shiitake mushrooms to eat in the winter to get enough vitamin D. And you should eat more than half a kilo of vegetables every day to get enough magnesium and folic acid.
There is also the problem that the fruits and vegetables that are present are less healthy than before. Fruits and vegetables contain much fewer vitamins and minerals than before because they are overgrown.
Fruits and vegetables have been grown for years to look beautiful, sturdy and big.
And that’s not very crazy. Let’s be honest..who do you want a faded tomato to look small and slim?
As a result, tomatoes are no longer bought for their good nutrients. They are chosen according to their appearance. These vegetables and fruits are now also growing on farmland, poor in vitamins and minerals. As a result, vegetables and fruits are also poor in vitamins and minerals.
For example, vegetables have since 1940, 24% less magnesium, 27% less iron, 46% less calcium and 76% less copper. Not really what you hope to find after a vitamin and mineral test.
Therefore, in this blog, We will explain which vitamins and minerals you need to buy because they are very important to your health. In addition, We will indicate what the health benefits and function of these vitamins and minerals are in the body. Automatically, then, how much of these substances you need to live healthily. Therefore, we are also going into what happens to the body when you have a vitamin or mineral deficiency or surplus.
You will find out in this article that vitamins and minerals are the mirrors of the soul as it is said. But at the end, you will get a simple way to get as much of these wonderful minerals and vitamin through your diet as possible. So you do not have to swallow a lot of vitamins and minerals.
Recommended daily amounts – Do This Really Make Sense?
Nutritional supplements are a multi-billionaire business. And they will urge to swallow as much as possible in the name of “health”. Many people think for this reason that a supplement makes their diet worse. Still, vegetables and fruits contain much more essential nutrients that you will get out of 1 pill.
However, nutritional supplements should be taken as a supplement to your daily diet. These are often the substances that have been shown in large surveys that a large part of the population is in short supply.
However, it is important to know that you have two types of shortages. Deficiencies and suboptimal deficiencies. As soon as government and health authorities are in trouble, they often talk about deficiencies. But deficiencies are serious, often so serious that you get sick.
In contrast, a sub-optimal vitamin and mineral deficiency is a mild deficiency, which can in most cases, will not leave you ill will, but in the long term, your health will suffer. These are the suboptimal deficiencies that are much more common than the official deficiencies.
Health authorities often talk about vitamins and minerals adh (recommended daily amount). This is also a term that many people underestimate. The recommended daily needed is just enough that you do not get sick at the moment but this is definitely not the optimal amount to make you feel healthy.
Example: The dilemma with vitamin D
For example, you take vitamin D. Many governments and healthcare institutions define a deficiency when a person has less than 10 nanograms per milliliter (ng/ml) of vitamin D in the blood. If this is the case, then you are vitamin D deficient. That is, you can get rachitis, a disease in which the bones are deformed.
According to a study in an average city in Britain, one in four Britons has a vitamin D deficiency. For this reason, many critics say that most Britons (the remaining 75%) do not need vitamin D. But these other Britons have a high chance of a suboptimal deficit. Since vitamin D is created by sunlight and, as everyone knows, you do not get enough sunlight in England.
Research shows that individuals with less than 20 ng/ml of vitamin D in the blood have twice as much risk of colon cancer compared to people with enough vitamin D.
Another study recommends that an optimal dose of vitamin D in the blood should be between 30 and 60 ng / ml. In short ‘only’ a small amount of Britons have a formal deficiency. But a vast majority of Britons, however, would be a sub-optimal shortage of vitamin D found in the blood that the k and ka dramatically increase. But the government and health authorities do not go into this.
The same is true with the advice on vitamins and minerals giving the nutrition center. It relies on old researchers that are no longer relevant for a long time.
So important to know is that the recommended daily amount of vitamins and minerals is mainly focused on deficiencies. So they focus on “what should you swallow to not get sick” instead of “what should you swallow for optimal health”
How do vitamins work
# 1 – Vitamin A
This is a vitamin that is soluble in fats. Vitamin A is in animal products and is mainly found in meat as a liver. Vitamin A is also called retinol. You can find vitamin A in animal products like meat, dairy products, fish and egg yolks
In vegetable products is beta-carotene. This substance is found in fruits and vegetables such as:
But our body can convert beta-carotene into vitamin A so the proportion of vitamin A here will be low. Vitamin A is good for hair and eyes. Vitamin A creates cells in the skin, trachea, hair, gums and lung tissue. In addition, the eyes can adjust to dusk by vitamin A.
The defense and immune system also works well with vitamin A, so someone does not get sick.
The adult upper limit is approximately 15000 IU / IU of vitamin A per day. Too much vitamin A can cause poisoning. So it’s not very smart to swallow a vitamin A bottle if you have a shortage of this vitamin. However, too much vitamin A in our daily intake of food is almost impossible. On the other hand, you are more likely to have developed a vitamin A deficiency, which causes problems such as:
- Dull hair
- Skin problems
- Night blindness
- And eventually, it can even cause blindness
It is possible to get vitamin A when you do not eat organ flesh. A supplement to a cod liver oil can help you with this shortage. However, it is not the main vitamin to swallow.
Supplements in the form of beta-carotene are not recommended. There are several types of carotenes, and you need them all the same. By segmentation of beta proteins, your cells are only saturated with that form of carotene, so you miss many other carotenes.
# 2 – Vitamin B
These vitamins also play an important role in metabolism. Vitamin B1, B2, B3 and B5 are the important links of metabolism. Vitamin B9 and B12 are then again involved in the production and maintenance of the DNA.
A vitamin B deficiency is especially seen in tissues that are metabolically very active, such as your brain, kidney and heart.
A deficiency of vitamin B1 causes, amongst others, Wernicke and Korsakov’s syndrome, both of which are brain diseases. In this disease, brain cells die and memory are damaged. Wernicke-Korsakov often occurs in alcoholics because they often feel bad and therefore lack vitamin B1.
Vitamin B6 is important for metabolism. This is especially about the degradation and build-up of amino acids. Proteins are composed of amino acids. Vitamin B6 regulates the action of certain hormones and is important in the growth, blood production and proper functioning of the immune system.
Vitamin B6 is mainly in foods such as meat, eggs, fish, vegetables, milk products and cereal products. Deficiencies can lead to anemia, nervous disorders, and reduced resistance.
Vitamin B12 is required for the red blood cell production and for proper functioning of the nervous system. This vitamin is mainly in animal products such as dairy products, meat, meat products, fish, and eggs.
A deficiency of vitamin B12 occurs especially when you do not eat animal products, such as vegans. Vegans eat incredibly healthy as they get in particular vegetable proteins that are much better than the animal proteins. However, they should be aware of certain shortcomings.
A deficiency of vitamin B12 can lead to a form of anemia. This can then lead to neurological effects, such as tingling fingers, coordination disorders and muscle weakness in the legs.
In addition, research shows that different ingredients from a standard multivitamin supplement, especially vitamin B6, B12, B9 and vitamin D, are important vitamins in the prevention of heart disease, cancer, and other chronic diseases.
In addition, you can not quickly get a vitamin B excess because vitamin B is water soluble and can be soaked. If you want to start the supplements, take the vitamin B complex.
This is important because the various B vitamins strengthen each other and work together to smooth the metabolic processes
It appears that vitamin B complex with, among other things, B1, B2, B3, B5, B6, B9 and B12 reduces the risk of heart attack by almost half. A study in which only the B9 and B12 vitamins were given did not reduce the risk of a heart attack.
# 3 – Vitamin C
This is the most famous vitamin in the vitamins category. We still know that we sometimes used to eat five pills because they always tasted so tasty. Which is something that we sometimes when we do not feel completely fit. However, you do not want to pay too much attention to this vitamin because it is already well known to many people.
The recommended daily dose is according to health authorities around 60 milligrams (mg). These have been calculated in such a way that some tens of milligrams are enough to prevent cheurbone.
We are no longer sailors anymore
Tearbone, however, is a serious disease in which they really get too little vitamin C. Internal bleeding occurs in the stomach. So that 60 mg may be the recommended daily amount when you’re a sailor in the Middle Ages. But for a 21-year-old, this does is far too low. Additionally, vitamin C is also used as a preservative.
Vitamin C is required for the production of neurotransmitters and for energy metabolism. It is best to take a dose between 200 to 400 mg per day. This because research shows that the body is fully saturated with 400 mg of vitamin C and because vitamin C from a dose of 500 mg is a pro-oxidant instead of an antioxidant. From a dose of 500 mg, it becomes a ‘vitamin C overdose’.
And a nice idea for the smokers: with you, the daily dose of vitamin C can be double;)
# 4 – Vitamin D
This vitamin is an interesting substance. In addition, many people here have a major shortage. Vitamin D is a fat-soluble vitamin and, in terms of structure, resembles a hormone. Some even say that it’s a hormone as we make it ourselves in the body.
Vitamin D is created in the skin through sunlight. How is this exactly?
In the skin, there are so-called pre-vitamin D molecules that initially have no function. These are the precursors of the vitamin D. These molecules are then converted to vitamin D by sunlight.
Vitamin D is known for the prevention of rachitis. Rachitis is a disease in which bones grow up. This was often the case with laborous children in the nineteenth century who almost came outside in the sunlight because they had to work in a factory all day.
In recent decades, scientists have found that vitamin D not only plays an important role in building bones but also a b
● An important influence on the immune system and plays a role in cancer, cardiovascular disease, and diabetes.
The superpower of vitamin D
For example, women who take enough vitamin D are less likely to have breast cancer and lower mortality. Another study showed that babies who received adequate vitamin D supplements have 80% less chance of diabetes type 1. In both diseases, the immune system plays an important role.
Vitamin D regulates, balances and enhances the immune system. Vitamin D enhances the immune system, thus raising the young cancer cell fires, explaining the effect of vitamin D against cancer. On the other hand, vitamin D precisely balances the immune system so that diabetes type 1 can be prevented. Because in type 1 diabetes, the immune system is overactive and attacks bodily pancreatic cells.
Vitamin D plays an important role in the disease Multiple Sclerosis (MS) in addition to the above diseases. This too has to do with the immune system. In this disease, the immune system attacks the nerves, causing damage to the nerves in the body. This is why they suddenly get a paralyzed limb. In addition, too little vitamin D can play a role in the development of a depression and the occurrence of cardiovascular disease.
A nice thing: The human species originated in Africa where more than enough sunlight was. As the millennia have elapsed, humans will shift their borders and move to other places 65,000 years ago, including Europe.
Because Europe was an ‘unnatural’ environment for us with lower temperatures and much less sunlight, we developed a white skin to absorb more vitamin D. Vitamin D is, therefore, the reason why white people exist. Today, we live much more unnaturally, in homes and behind windows, away from all the sunlight. Food supplements can, therefore, be very useful.
Governments and healthcare institutions define a deficiency when a person has less than 10 ng/ml (nanogram per milliliter) of vitamin D in the blood. Then, according to the government, you are vitamin D deficient. That is, you have so little vitamin D in your blood that you can get rachitis.
Ideally, however, the vitamin D content in the blood is between 30 and 60 ng / ml. In sunny countries, the amount of vitamin D is between 50 and 90 ng / ml. This could also explain why cardiovascular disease is less common in countries around the Mediterranean.
Such a day about 5000 IU (international units) in order to avoid getting vitamin D. That corresponds to 125 micrograms per day. Often, vitamin D is sold at 600 IU doses. So go ahead so you can buy the right vitamin D supplement.
# 5 – Vitamin E
Vitamin E supplements often contain only one type of vitamin E. This is alpha-tocopherol. However, there are at least 8 kinds of vitamin E. If someone swallows a high vitamin E daily, the receptors in the intestine that absorb different E vitamins are saturated with only one type of vitamin E. This results in less E vitamins.
According to health guru, vitamin E appears to be a great antioxidant and it is extremely good for heart and blood vessels.
However, large studies show that vitamin E, the vitamin that is praised by all health gratitude, has little to no effect.
A study of 20,536 participants in which a mixture of vitamin E, vitamin C and beta carotene was given was found to have no effect on cardiovascular disease.
This vitamin is too much recommended while there are hardly any health benefits.
Studies that show that vitamin E reduces the risk of cardiovascular disease are often small and poorly-conducted studies that have appeared in lesser scientific journals. This is not one of the most important supplements that you need to take.
If it’s in your budget, it’s no harm to do a vitamin and mineral test. This will help you figure out the state of affairs in your body and which vitamins and minerals you may need to swallow extra. It could just be that you have a vitamin E short but it’s not realistic.
# 6 – Vitamin K2
Most people have never heard of this vitamin. This vitamin is low in the Western diet and therefore receives little attention and plays an important role in many aspects of health.
Vitamin K was only discovered in 1929 and is an essential ingredient for blood clotting. This vitamin was discovered by the dentist Weston Price, who traveled the world and studied the eating habits and diseases in different populations. He saw the eating habits that were not based on industrial nutrition but on fresh produce, an unknown high substance that protected against biodegradation and chronic diseases. This substance is present vitamin K said.
The brothers Vitamin K
There are two types of vitamin K: vitamin K1 and vitamin K2. Vitamin K1 is mainly found in vegetable food such as leaf green. Vitamin K2, by contrast, found mainly in animal-like cheese, eggs and meat. Cows and sheep put K1 into K2 in the stomach of these animals. In humans, however, this is not so efficient. For this reason, people have a shortage of vitamin K2.
In particular, vitamin K2 is important for various processes. K2 is a fat-soluble vitamin that helps with calcium metabolism. If calcium is not properly absorbed, it may precipitate in arteries, which leads to arteriosclerosis and that greatly increases the risk of cardiovascular disease. For this reason, vitamin K2 helps prevent arterial and cardiac attacks.
Different forms of vitamin K2
Both vitamin D contributes to calcium metabolism, therefore, vitamin D and K2 work closely together. Vitamin D is thus less effective when you have vitamin K2 deficiency.
Per day you should take about 100-500 micrograms of vitamin K2. It’s important that you take the MK7 shape. This is the most active form. But this form also makes it the most expensive to buy immediately. Hence we recommend between 100 and 500 micrograms; It depends mainly on your budget: P.
Minerals – What Are Minerals – What Do Minerals Do
# 7 – Magnesium
This mineral plays an important role in metabolism. Magnesium is used in more than 300 physical processes. So a low magnesium value in the blood automatically means that you have less energy and get tired.
How is this exactly?
This is how your internal energy plant works
Magnesium stabilizes ATP. ATP is one of the most important molecules in our body. ATP is energy. This substance is therefore necessary for almost all body reactions.
We literally eat food and breathe oxygen to make ATP. But what does magnesium mean for this?
Magnesium adheres to ATP molecules and stabilizes them, so ATP can do better work and optimize energy metabolism.
Magnesium deficiency: save yourself the misery
Magnesium deficiency is a serious problem. It can lead to increased heart rate, migraine, muscle cramps, nausea and eventually to metabolic syndrome.
A deficiency of magnesium increases the risk of cardiovascular disease, diabetes type 2, cancer, and other aging diseases. People with enough magnesium in their blood have 40% less chance of cardiovascular disease and 50% less chance of cancer.
Magnesium makes your body more stress-resistant. So for people who suffer from stress, it is important to swallow magnesium supplements. And since 68-80% of the American population has a shortage, I can recommend almost everyone. Chances are you have a magnesium shortage without knowing.
Normally you should get magnesium through vegetables in your diet. These vegetables take up minerals from the ground, but as the soil is poor on minerals today, you can not get enough magnesium through food alone.
Researchers recommend approximately 600 mg of magnesium per day. If you want to start taking magnesium supplements do not take magnesium oxide, it’s badly absorbable in our body. This form almost comes across in stores.
What’s the right shape? Take for example magnesium citrate tablets. This is still the most affordable one.
Make sure you do not swallow too much magnesium. One of the magnesium side effects is “race prep” if you understand what I mean;)
# 8 – iodine
Iodine plays an important role in metabolism. It controls the rate of metabolism and body temperature. It thus plays an important role in driving many physical processes. When you try to lose weight, iodine can help you with this and I guess that’s probably your reason for visiting our site;)
A small iodine deficiency can already cause health problems. It is clear from research that people with deficient feel tired and have difficulty concentrating.
And yet it still appears that many people are walking with an iodine deficiency. Today iodine is already added in bread and salt to minimize the shortages.
Nevertheless, I must confess you that the amount of iodine added is very low since one kilo of salt contains only 65 milligrams of iodine. For example, you must eat 8 slices of bread to get 200 μg of iodine. You can also take 14 glasses of half-filled milk or pick up 5 kilos of beef cloves, which is the one you prefer;)
Iodine can be found in many fish and dairy products. If you really want to eat a good iodine source, you could try seaweed.
When taking iodine supplements you must be careful. An excess of iodine can be toxic. It is especially harmful to the thyroid gland. The dose for an iodine supplement is 200 micrograms.
# 9 – Selenium
Selenium is an interesting substance because it plays an important role in the body-like antioxidant system. Our body has an extensive own antioxidant system. We have all kinds of proteins that clean up free radicals. Free radicals are poisonous substances that are formed in our body and can damage our cells.
One of the reasons why the antioxidants available as supplements do not work well and have little impact on life is because they are not falling within our body-like antioxidant system. Supplements can even cause the body-like antioxidant system to weaken so that we are more vulnerable to free radical damage.
The Superman of cleansing your body
One of the most important proteins of the antioxidant system is glutathione peroxidase. However, this protein needs selenium to work. By taking selenium, the body-like antioxidant system is provided and the free radicals can be cleaned up better.
Selenium is also important for the immune system. Many proteins in the immune system need selenium to function well. Selenium prevents the mutation of viruses. Thus selenium prevents:
- The virus that can cause heart problems
- The virus that hepatitis B and C virus can cause liver failure and liver problems
- The AIDS virus
Miracle against everything?
Patients with HIV who have a deficiency of selenium run 20 times more likely to die than HIV patients who get enough selenium.
The immune system also plays an important role in the prevention of cancer. This because our immune system of our body clears up-to-date cancer cells. This prevents them from becoming a tumor.
Studies show that selenium can provide important protection against cancer. According to a study by Harvard to which 34000 people participated, those with high selenium in the blood had three times reduced the risk of prostate cancer.
Person selenium supplements had had half as likely to die from cancer. In addition, they found 63% less likely to have prostate cancer, 58% less carcinogenic and 46% less likely to have lung cancer.
You should use at least 75 micrograms selenium per day. However, many people do not come here. The main reason for this is that there is little selenium in the European soil. According to some researchers, even these 75 micrograms are not enough but you need 100 micrograms to saturate the glutathione peroxidase in the cells.
The anti-cancer and immune stimulatory effect only occur at a dose of 200 micrograms selenium. For this reason, researchers recommend a dose of 200 micrograms. The maximum dose is set at 400 micrograms a day otherwise the drug is rapidly toxic.
So keep in mind that you take, for example, 1 supplement of 100 micrograms. In nutrition, selenium is also used, and selenium is often processed in a multivitamin supplement. These two, therefore, make sure that the dose is approximately up to 200 micrograms.
# 10 – Buyer
Buyer is needed for good heart and blood vessel function, in addition, it is important for good defense, energy, blood clotting and oxygen transport. And indeed five euro cents consist of 5% of copper, but it’s not a good idea to chew up here.
It appears that the majority of the American population has a copper shortage.
As mentioned in the introduction, this is mainly due to the fact that the soil has been overtaken over recent years and is therefore very poor for various minerals, as well as copper. Nowadays you can still many head r found in beef liver. You can eat this to get the amount of copper you need. Whether you want this is a second: P
In addition, you can find some copper in cocoa, cashew nuts and lobster. If you think you can eat a bar of chocolate right now you’re wrong. It must be pure chocolate and stick it to two cubes. If you do not like all this bullshit you can always take a capsule. How? E rare beef liver capsules that you can order.
The daily amount of copper is already changing in scientific research. Therefore, you should take only 1 mg of copper a day.
# 11 – Zinc
At last, we have zinc. This mineral is as important as its predecessors because it is involved in many processes. And unfortunately, it’s also true that you can hardly get it from your diet.
Although zinc can be used to increase the production of testosterone, it is mainly involved in the brain. It is also one of the vitamins and minerals for athletes that cannot be missed from their diet. It also reduces the risk of muscle cramps.
Anabolic steroids for your brain
Research also shows that children with ADHD are affected more by zinc supplement. As a result, the children needed 37% less D-amphetamine daily. This, like many examples for this, allows a healthy eating combination combined with the correct supplements that some diseases can prevent or reduce.
In addition, zinc also helps people with depression. For example, an investigation has shown that depressed people with severe overweight suffered less from their depression after getting zinc. It is suspected that a zinc deficit will cause people to create less BDNF.
This is a powerful substance in your brain that is needed to make your neurons function optimally. This fabric will also help you while exercising. If you ever encounter an investigation that shows that you are getting smarter of sports, you will know why it will come
In order to experience the above effects (and then dozens of others) you only need to take 25 mg zinc tablets a day. Personally, we sould say to use the zinc citrate form.
The main supplement is your eating pattern
It is very important to prevent shortages of certain substances. These are not the most popular antioxidants such as vitamin A (beta-carotene), C or E, but B vitamins, magnesium, iodine, selenium and vitamin D. Many of these substances play an important role in metabolism and body-like antioxidant system and reduce the likelihood of many diseases.
A healthy eating pattern can make sure that you are working well. You can then use supplements then function optimally.