Listed with
|
supplement |
RNI Male 19 - |
RNI Female 19 - |
RDA NV = no value |
|
Thiamin B1 (mg) |
1.0 |
0.8 |
1.4 |
|
Riboflavin B2 (mg) |
1.3 |
1.1 |
1.6 |
|
Niacin B3 (mg) |
17 |
13 |
18 |
|
Pantothenic acid B5 (mg) |
NV |
NV |
NV 10 - |
|
Vitamin B6 (mg) |
1.4 |
1.32 |
2.0 |
|
Folate B9 (mcg) |
200 |
200 |
200 g |
|
Cobalamin B12 (mcg) |
1.5 |
1.5 |
1.00 |
|
Vitamin C (mg) |
40 |
40 |
60 |
|
Vitamin A (mcg) |
700 |
600 |
800 |
|
Vitamin E (mg) |
NV |
NV |
10 |
|
Vitamin D (mcg) |
NV |
NV |
5 |
|
Vitamin K (mcg) |
NV |
NV |
NV I mcg per kilo of body weight |
|
Calcium (mg) |
700 |
700 |
800 |
|
Phosphorus (mg) |
550 |
550 |
800 mg |
|
Magnesium (mg) |
300 |
270 |
300 |
|
Iron (mg) |
8.7 |
14.8 |
14 |
|
Zinc (mg) |
9.5 |
7 |
15 |
|
Iodine (mcg) |
140 |
140 |
150 |
|
Selenium (mcg) |
75 |
60 |
NV |
|
Sodium (mg) |
1600 |
1600 |
NV |
|
Potassium (mcg) |
3500 |
3500 |
NV |
|
Chloride (mg) |
2500 |
2500 |
NV |
|
Copper (mg) |
1.00 |
1.2 |
NV |
|
Chromium (mcg) |
NV |
NV |
120 |
Calcium, chloride, magnesium, phosphorus, potassium, sodium, sulpha.
TRACE ELEMENT MINERALS
boron, chromium, copper, iron, iodine, manganese, selenium, zinc
BIOFLAVANOIDS
Vitamin P (rutin), hesperin, hesperidin, eriodictyol, quercetin, queretin,
ANTIOXIDANTS
Vitamins; Vitamin A as a retinol or carotenoid, Vitamin C, vitamin E
Minerals; copper, manganese, selenium and zinc
For vitamins CLICK HERE
Out of 60 + minerals found in the body only 22 are considered essential. The seven listed below are known as the major minerals. Major minerals and are only required in very small quantities but they are still vitally important to our general health and well being. The other fifteen are known as trace minerals because the amount needed each day is even tinier, usually measured in millionths of a gram
Major Minerals
Calcium
First most abundant mineral in the body and an essential component of bones and teeth. Most of the bodies calcium is stored in the bones and teeth where it provides structure and strength. A small amount circulates in the blood and helps to move nutrients across cell membranes and plays a role in producing the hormones and enzymes that regulate digestion. Calcium is also needed for communication between nerve cells, wound healing and is required for bodily functions such as blood clotting and muscle contraction.
Calcium magnesium boron combination
The benefits of calcium in reducing the risk of Osteoporosis are becoming well known, over 95 percent of the calcium in your body is in your bones and teeth. Magnesium helps absorption of calcium, a good combination for bones, healthy muscle tone. Magnesium is also said to promote cardiovascular health. Boron is of particular value in the prevention and treatment of osteoporosis in postmenopausal women, due to its effect upon bone calcium levels.
Chloride
Chloride works with potassium and sodium, known as electrolytes, to control fluid in the tissues and blood vessels. It is important in the manufacture of hydrochloric acid in the stomach and regulates acidity in the body. Chloride deficiency is very rare
Magnesium
A mineral s needed for healthy muscle tone, bones, also helps maintain the healthy functioning of the heart. Magnesium helps absorption and metabolism of other minerals such as calcium, magnesium is of use in the treatment of many common ailments, of particular value in the treatment of premenstrual tension, low blood sugar, hardening of the arteries, nervousness, due to its calming action on the nervous system. Those living in soft water areas have more need of magnesium due to the lack of magnesium and calcium in the water that those in hard eater areas.
Phosphorus
Second most abundant mineral in the body after calcium it Interacts with calcium to build and maintain strong bones and teeth and plays an essential role in supplying energy to every cell in the body. There are few biological or cellular processes in the body that does not directly or indirectly involve phosphorus. It converts the proteins , fats and carbohydrates we eat into energy, also assisting a variety of other nutrients, hormones and chemicals to do their jobs.
Potassium
Third most abundant mineral in the body after calcium and phosphorus and almost all of it is found in the cells. It is used to conduct nerve impulses, initiate muscle contraction, regulates heart beat and blood pressure. It is an essential component along with sodium in the processes that balance the bodies fluid levels. It also enables the body to convert glucose into storable energy -
is an electrolyte and is needed for the manufacture of hydrochloric acid in the stomach, which protects the body from any bacteria or infections in food.Most people eat too much salt and deficiency is rare except if there has been excessive diarrhoea, vomiting or sweating. A shortage of salt may lead to nausea, dizziness, poor concentration and muscle weakness.
Sulphur
It is found in the hair, nails and skin, and as much sulfur as potassium is normally found in the body. Sulfur is used to detoxify the body, assist the immune system and fight the effects of aging, as well as age related illnesses such as arthritis.
Trace Element Minerals
Boron
enhances the body's ability to utilise calcium, magnesium, and vitamin D, and seems to prevents calcium and magnesium from being lost in the urine It also seems to assist in brain functioning and recognition. It may help regulate menstrual pain by increasing the oestradiol level, which is a very active type of oestrogen.
Chromium
A trace mineral that has been lauded as a slimming aid, muscle builder a cure for diabetes and a weapon against heart disease. Although essential for growth and good health some of these specific claims remain controversial. Chromium does help the body to use insulin efficiently and maintain normal blood sugar levels. It also helps the body to break down protein and fat.
Chromium picolinate is chromium chelated with picolinate -
Copper
A trace element essential in preventing cardiovascular disease, maintaining good skin and hair colour and promoting fertility. Copper is essential in the formation of collagen and helps strengthen blood vessels, bones tendons and nerves. It plays an important role in the development of red blood cells and may also help the body to use it’s stored iron and in maintaining immunity. It is involved in the formation of melanin and promotes consistent pigmentation.
Iron
Essential to the process of oxygenating the blood, forming haemoglobin in red blood cells and myoglobin in muscles. Necessary for a healthy immune system and energy production.
Iodine
A trace mineral with a very important role. It’s only known function is producing thyroxine.The body requires only tiny amounts but so crucial is it to a persons overall health that in the 1920’s the USA decided it should be added to table salt, a food stuff probably used by everybody. The result of this iodised salt to the American diet was the virtual elimination of a severe form of mental retardation called cretinism.
Manganese
is used in the manufacture of fat, sex hormones and breast milk ,
Manganese plays a role in stimulating growth of the connective tissue a Is required for the body to use vitamin C, B1, biotin and choline.
It plays an important role in neutralizing free radicals and in preventing diabetes and is needed for normal nerve and brain functioning.
Selenium
A trace mineral essential for many body functions and present through out the body but most abundant in the liver, kidneys, pancreas, spleen and testes. It acts as an anti oxidant blocking free radicals that damage DNA. Trials in the USA have shown that it is useful in combating cancers. In addition it can protect the heart heart by reducing ‘stickiness' of the blood so reducing clotting that in turn reduces the risk of heart attack and strokes.
Zinc
is essential for growth, rebuilding cells, healthy skin and hair, gland function. It is thought to have a normalising effect on the prostate that is why it is often found in prostate formulas, also found in male formulas as it is said to benefit sexual development and fertility. The body does not make or store zinc and so depends on a continual external supply.
Bioflavonoids
Vitamin P (Rutin)
Bioflavonoids are not strictly a vitamin, but play a very important role in maintaining health.The term bioflavonoids refers to many different ingredients and include hesperin, hesperidin, eriodictyol, quercetin, quercetin, rutin .This nutrient can not be manufactured by the body and must be supplied in the diet. They are important in maintaining the health of the blood vessels and capillary arteries, useful in treating varicose veins, haemorrhoids, bruising, useful in treatment of circulatory disorders due its action in dilating blood vessels, and strengthening capillary fragility. Bioflavonoids are effectively used in the treatment of sport injuries as they are pain relieving. They may also be used in relieving pain in the legs. They are also thought to enhance e the absorption of Vitamin C, and possibly to prolong the effectiveness of it as well.
Antioxidants
The antioxidant vitamins are: Vitamin A as a retinol or carotenoid, Vitamin C and vitamin E
The antioxidant minerals are: copper, manganese, selenium and zinc
Antioxidants are substances found In foods that are used by the body to control free radicals. Free radicals are produced during normal metabolism, but they can cause havoc if high concentrations occur as a result of illness, ageing, over exposure to toxins like smoke or the sun. Free radicals cause oxidisation in the DNA (our bodies genetic code) in the nucleus of cells. This can cause the cell to mutate and initiate cancer. The body produces it's own antioxidants which neutralise the effects of free radicals but some vitamins and minerals have compounds known as phytochemicals and they provide a valuable extra source.
|
| |
|
Thiamin B1 |
Lean pork, whole grains, dried beans nuts and seeds, |
|
Riboflavin B2 |
Milk,cheese,yoghurt, liver, beef, fish, whole grain bread, eggs, avocados, mushrooms |
|
Niacin B3 |
Chicken, beef, fish, nuts, fortified breakfast cereal |
|
Pantothenic acid B5 |
Beef, offal,pork,eggs, brewers yeast, rye flour royal jelly nuts, whole wheat, mushrooms |
|
Pyridoxine B6 |
Fish, poultry, meats, chickpeas, potatoes, avocados, bananas |
|
Cobalamin B12 |
Offal, brewers yeast, oysters, sardines, eggs, meat, cheese |
|
Vitamin B9 Folic acid or Folate |
Green vegetables, whole grains, orange juice, liver |
|
Vitamin A |
Fish, egg yolks,butter, liver, any fruit and vegetables containing beta - |
|
Beta Carotene (Vit A) |
Liver, milk, egg- |
|
Vitamin C |
Citrus fruits, broccoli, dark green leafy vegetables, red peppers, strawberries, kiwi |
|
Vitamin D |
Herrings, salmon, tuna |
|
Vitamin E |
Wheat germ,vegetable oils, almonds, sunflower seeds, leafy green vegetables, whole grains |
|
Vitamin K |
Green tea.kale, swiss chard, broccoli, spring onions, brussel sprouts, pistachio nuts,meat, dairy products |
|
Calcium |
Low fat dairy products Tinned salmon and sardines, broccoli, almonds |
|
Choline |
Lecithin, egg yolks, wheat, nuts |
|
Chromium |
Eggs, beef, whole grains Brewers yeast, molasses |
|
Copper |
Shell fish, offal, wheat & rye, nuts, seeds, artichokes, garlic, avocados, peas, radishes, tomatoes, bananas, soya |
|
Iodine |
Saltwater fish and sea weed, Fruits and vegetables grown in coastal regions |
|
Iron |
Liver, beef, lamb, clams oysters, mussels, peas beans, kelp, leafy green vegetables,dried apricot raisons, brewers yeast wheat bran, molasses |
|
Manganese |
Nuts, brown rice, whole grain bread,pulses, cereals |
|
Magnesium |
Whole grains nuts, wild rice, dark green leafy vegetables, shellfish |
|
Potassium |
Potatoes,bananas, oranges, meats, poultry, milk yoghurt |
|
Phosphorus |
Meat, fish, poultry, dairy products,soft drinks particularly cola |
|
Selenium |
Brazil nuts,seafood, offal, meats, sunflower seeds, brown rice, avocado, whole grains |
|
Zinc |
Beef, pork, liver, poultry oysters, seafood, seeds nuts, whole grains |
