To perform its functions properly, our bodies need good nutrition. Substances that the body needs not only in the form of carbohydrates, proteins, or vitamins. Various metallic substances are also required to keep the body working properly. Any metal that the body needs? What does it do? How much the body needs?
Various metallic substance that the body include:
Function of iron: Transports oxygen from the lungs throughout the body and eliminate toxins from the body.
Effect if the lack of: Bottom eyelids pale and tire easily.
Effect if the excess: Can cause swelling of the liver. Iron can prevent the absorption of drugs. Should not be consumed too much if you’re taking a medicine that drug efficacy is not wasted. Excess iron can cause swelling of the liver and reduces the body’s ability to absorb copper.
Food sources of iron: Chicken liver, chicken, red meat, fish and legumes.
The recommended dose: 8-18 mg / day
Function: Maintain fertility, strengthen the immune system, helps in the healing process and can help the body to produce approximately 100 enzymes that are necessary. Deficiency of these enzymes to disturbed metabolism that can lead to various diseases. Zinc is also useful for skin care that can prevent acne, prevent dry skin and helps regenerate the skin.
Effect if the lack of: Wounds difficult to heal because of the slow regeneration of the skin, no appetite, slow growth, fatigue may even lead to infertility in men.
Effect if the excess: If the number exceeds 2000 mg of this substance in the body absorption substances can inhibit copper and folate are also required by the body. Side effects of excess substances include dizziness, vomiting, frequent sleepiness, sweating, and low cholesterol levels.
Food sources: Zinc can be obtained from foods such as beans, nuts, cheese, beef, chicken and various fish.
The recommended dose: 12 mg / day.
Function: Important for maintaining brain health, bone, plays a role in the growth of hair and nails, and helps produce enzymes for the metabolism of the body to convert carbohydrates and proteins form of energy that will be used.
Effect if the lack of: At risk for diabetes, osteoporosis, arthritis and high cholesterol.
Effect if the excess: Led to decreased levels of iron in the body thereby increasing the risk of anemia, skin disorders, heart, liver, blood vessels and brain damage. In addition, excessive manganese can prevent the absorption of copper to the body.
Food sources: Eggs, nuts, legumes, green leafy vegetables, red meat. In the fruits found in strawberries, pineapple, grapes.
The recommended dose: 5 mg / day
Function: Assisted with vitamin B3, chromium responsible for managing the placement of glucose in the blood to the body’s cells and then converted into energy.
Effect if the lack of: Increase levels of cholesterol and fats in the blood that can lead to heart disease, diabetes, and obesity.
Effect if the excess: Cause irritation of the stomach and inhibits copper absorption by the body.
Food sources: Bread, wheat, corn, meat, fish and cheese.
The recommended dose: 25 mg / day
Function: Form hemoglobin, collagen and maintaining healthy nerves.
Effect if the lack of: Anemia, radanng joints and fatigue.
Effect if the excess: Can cause poisoning characterized by vomiting, dizziness, fatigue, abdominal pain and diarrhea. If it happens constantly can cause heart disease and liver damage resulting in death.
Food sources: Seafood, wheat, corn, legumes.
The recommended dose: 1.2 mg / day
Function: Plays an important role to maintain a healthy heart, kidney and muscle.
Effect if the lack of: Can cause heart attacks, kidney, hypertension and asthma attacks.
Effect if the excess: Can cause diarrhea.
Food sources: Nuts, legumes, green leafy vegetables, wheat, corn, tofu.
The recommended dose: 320 mg / day