Calcium is a chemical element with the symbol “Ca” and atomic number 20. It is one of the essential minerals for the human body and is crucial for various physiological processes.

Dietary Sources

Good dietary sources of calcium include dairy products(such as milk, cheese, and yogurt), leafy green vegetables (like broccoli and kale),fortified foods (such as fortified plant based milk and cereals), and some nuts and seeds.

Role in the Body

Calcium is primarily known for its role in maintaining strong bones and teeth. Around 99% of the body’s calcium is stored in the bones and teeth, where it provides structural support and strength.

Some benefits include:

Bone Health
Calcium is essential for the formation and maintenance of strong and healthy bones.

Teeth Health
Calcium is also essential for the development and maintenance of strong and healthy teeth.

Muscle Function
Calcium is critical for muscle contraction. When a muscle contracts, calcium ions are released, allowing muscle contraction.

Cell Function
Calcium is a crucial secondary messenger in many cellular processes. It regulates various cellular functions.

RDA

Male – 1000 mg per day
Female – 1200 mg per day

Selenium is an essential trace mineral for the human body, and it plays several important roles in maintaining health and well-being. Selenium is primarily obtained through the diet, and the selenium content of foods can vary depending on the selenium content of the soil in which the plants are grown or the animals are raised. Common dietary sources of selenium include nuts (particularly Brazil nuts), seafood (such as fish and shellfish), poultry, eggs, dairy products, and whole grains. Some research suggests that selenium may have a role in reducing the risk of certain cancers, particularly when combined with other antioxidants. However, the relationship between selenium and cancer prevention is complex and requires further investigation.

Some benefits include:

Antioxidant Defence
Selenium is a component of various selenoproteins. These enzymes help protect cells from oxidative damage.

Thyroid Function
Selenium is involved in the conversion of the thyroid hormone thyroxine (T4) to its active form, triiodothyronine (T3).

Reproductive Health
Selenium is important for both male and female reproductive health.

Heart Health
Selenium may have a role in supporting heart health by reducing inflammation and oxidative stress.

RDA

Adults – 55mcg per day

Vitamin A is a fat-soluble vitamin that plays a crucial role in various bodily functions, including vision, immune system support, skin health, and proper functioning of several organs. It’s important to maintain an adequate but not excessive intake of vitamin A. Too much vitamin A from supplements, for example, can be toxic and lead to hypervitaminosis A, which can have adverse health effects. Vitamin A can be found in Cheese, Eggs, Oily fish, Low-fat spreads, Milk, Yoghurt, Liver, and Liver products like pate. You can also get vitamin A by including good sources of beta-carotene in your diet.

Vision
Vitamin A is essential for maintaining good vision, particularly in low-light conditions.

Immune System
Vitamin A is important for a healthy immune system, helping the body fight off infections and illnesses.

Skin Health
It plays a role in maintaining healthy skin which act as barriers to bacteria and viruses.

Cell Growth
Vitamin A is involved in cell differentiation, growth, and development.

RDA

Male – 900mcg
Female – 700mcg

Vitamin K is a fat-soluble vitamin that plays a critical role in blood clotting and bone health. There are two primary forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

• Vitamin K1 (Phylloquinone): Found primarily in leafy green vegetables, such as kale, spinach, and broccoli, as well as in some plant oils.
• Vitamin K2 (Menaquinone): Produced by bacteria in the human gut and is also found in certain animal-based foods, including meat, cheese, and fermented foods like natto (a Japanese soybean dish).

Vitamin K2 is further divided into several subtypes (MK-4 through MK-13), with MK-7 and MK-4 being the most well-studied. Vitamin K is an essential nutrient that plays a crucial role in bone health.

Blood Clotting
Vitamin K is essential for proper blood clotting. It helps activate clotting factors in the blood.

Bone Health
Vitamin K plays a crucial role in bone metabolism. It helps regulate calcium by activating proteins.

Brain Health
Emerging research has suggested a potential link between vitamin K and cognitive health.

Anti-Inflammatory Effects
Vitamin K has been studied for its potential anti-inflammatory properties.

RDA

Male – 120mcg
Female – 90mcg