Phosphorus is a chemical element with the symbol “P” and atomic number 15. It is an essential mineral that plays several important roles in the human body. Phosphorus is primarily found in the form of phosphate (PO4) compounds, and it is the second most abundant mineral in the body after calcium.

Dietary Sources: Phosphorus is naturally present in a wide range of foods, with particularly high concentrations in proteinrich foods like meat, poultry, fish, dairy products, nuts, and legumes. Phosphorus is also found in smaller amounts in grains, fruits, and vegetables. Phosphorus is an essential nutrient for overall health, contributing to bone health, energy metabolism, and various cellular processes in the body.

Some benefits include:

Bone and Teeth Health
Phosphorus is a critical component of bones and teeth, where it combines with calcium.

Energy Metabolism
Phosphorus is a key component of adenosine triphosphate (ATP), which is the “energy currency” of cells.

DNA and RNA
Phosphorus is a fundamental component of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid).

Buffering System
Phosphorus helps maintain the body’s acidbase balance (pH). It acts as a buffer, helping to neutralise excess acids.

RDA
Adults – 700 to 1250 mg per day

Vitamin D is a fat-soluble vitamin that is essential for various important functions in the human body. It exists in several forms, with the two most important ones being vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Vitamin D can be obtained from several sources, including:

Sunlight: When your skin is exposed to ultraviolet B (UVB) rays from the sun, it can produce vitamin D naturally. This is why it’s often called the “sunshine vitamin.”

Diet: Some foods naturally contain vitamin D, such as fatty fish (e.g., salmon, mackerel), egg yolks, and beef liver. Many foods are also fortified with vitamin D, including milk, orange juice, and breakfast cereals.

Bone Health
Vitamin D is essential for the absorption of calcium and phosphate, two minerals critical for the strength of bones.

Muscle Function
Vitamin D is important for muscle health and function. It can help reduce the risk of falls and fractures.

Better Dental Health
Vitamin D plays a role in oral health by promoting the development of healthy teeth and gums.

Hormonal Balance
Vitamin D is involved in hormone regulation and may have a positive impact on hormonal health.

RDA
Male – 600 IU
Female – 600 IU

Molybdenum is an essential trace mineral that the body requires in small amounts for several important physiological processes. Although molybdenum is needed in very minute quantities, it plays a crucial role in various enzymatic reactions. While molybdenum deficiency is rare, it can lead to health problems such as metabolic disorders and neurological issues. Most people can easily obtain enough molybdenum through a balanced diet.

Excessive molybdenum intake is generally not a concern when obtained from dietary sources, but taking very high doses through supplements can lead to adverse effects. Dietary sources of molybdenum include legumes (such as lentils and beans), grains, leafy green vegetables, and some animal products.

Some benefits include:

Enzymatic Activity
Molybdenum is a cofactor for several enzymes in the body. Molybdenum is also involved in the metabolism of purines.

Detoxification
Molybdenum helps the body detoxify and eliminate certain toxins and heavy metals.

Uric Acid Metabolism
Molybdenum plays a role in the metabolism of purines and the breakdown of xanthines.

Cellular Health
Molybdenum plays a role in maintaining overall cellular health and function. It supports various cellular processes.

RDA
Adults – 45 mg per day

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in various aspects of human health. It is a micro-nutrient, meaning it is needed by the body in relatively small amounts, but it plays a critical role in various physiological processes. It’s important to maintain an adequate intake of vitamin C to support overall health, as deficiency can lead to health problems like scurvy, a condition characterised by fatigue, muscle weakness, joint pain, and skin issues.

Vitamin C is found in a variety of foods, particularly in bright coloured fruits and vegetables. Including these foods in your diet can help you meet your daily vitamin C requirements.

Antioxidant Protection
Vitamin C is a potent antioxidant that helps protect cells and tissues from damage.

Immune System Support
Vitamin C is often associated with immune system health.

Wound Healing
Vitamin C is crucial for the formation of connective tissue which is essential for wound healing.

Skin Health
Vitamin C is a common ingredient in skincare products due to its role in collagen production.

RDA
Male – 90mg
Female – 75mg

Iron is an essential mineral for the human body, and it plays a critical role in various physiological processes. It’s important to maintain an appropriate level of iron in the body. Iron deficiency can lead to a condition known as iron-deficiency anaemia, which is characterised by symptoms such as fatigue, weakness, pale skin, shortness of breath, and impaired cognitive function. On the other hand, excessive iron intake can be harmful and may lead to iron overload disorders.

Dietary sources of iron include red meat, poultry, fish, beans, lentils, tofu, fortified cereals, spinach, and other leafy greens. Iron from animal sources is more easily absorbed by the body than iron from plant sources.

Vitamin C can enhance the absorption of iron, so consuming foods rich in vitamin C can be beneficial.

Some benefits include:

Oxygen Transport: Iron is a crucial component of haemoglobin, a protein found in red blood cells.

Energy Production: Iron is involved in the electron transport chain, a series of biochemical reactions that occur in the mitochondria.

Hormone Production: Iron is a co-factor for enzymes involved in the production of certain hormones, including thyroid hormones.

Brain Function: Iron is important for the development and function of the brain. Iron deficiency can have long-lasting effects.

 

RDA

Adults – 150mcg per day

Manganese is an essential trace mineral that the body requires for several important processes. While manganese is essential for health, it’s important to note that nutrients, it’s needed in moderate amounts. Excessive manganese intake can be toxic and lead to a condition called manganism, which can cause neurological symptoms. On the other hand, manganese deficiency is rare but can result in issues like impaired growth, skeletal abnormalities, and impaired glucose metabolism. Manganese is present in a wide variety of foods, including whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices such as black pepper.

Drinking water also contains small amounts of manganese at concentrations of 1 to 100 mcg/L.

Some benefits include:

Enzyme Activation: Manganese serves as a cofactor for a range of enzymes involved in a variety of metabolic pathways.

Bone Health: Manganese is crucial for the formation and maintenance of healthy bones and connective tissues.

Antioxidant Defence: Manganese is a component of the enzyme manganese superoxide dismutase (MnSOD).

Blood Sugar Regulation: There is some evidence to suggest that manganese may play a role in regulating blood sugar levels.

 

RDA

Adults – 1.8-2.3 mg per day

Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a significant role in various bodily functions. Vitamin B12 is essential for several important processes in the body.Dietary Sources: Vitamin B12 is primarily found in animal-based foods, such as:

Meat (especially organ meats like liver), Fish (particularly salmon, tuna, and trout), Eggs, Dairy products (milk, cheese, yogurt) It is generally not found in significant amounts in plant-based food. Vitamin B12 requires a specific protein called intrinsic factor, which is produced in the stomach, to be absorbed properly. Some factors, like pernicious anaemia can impair B12 absorption.

Red Blood Cell Formation: Vitamin B12 is essential for the production and maturation of red blood cells.

Heart Health: Vitamin B12, when combined with other B vitamins, helps regulate homocysteine levels in the blood.

Energy Production: B12 plays a role in your metabolism which can help combat fatigue and promote vitality.

Mood Regulation: Vitamin B12 is involved in the synthesis of neurotransmitters like serotonin and dopamine.

 

RDA

• Male – 2.4mcg
• Female – 2.4mcg

Magnesium is an essential mineral for the human body, and it plays a crucial role in various physiological processes. It’s important to maintain an adequate intake of magnesium through diet or supplements, as a deficiency can lead to a range of health issues, including muscle cramps, weakness, irregular heartbeat, and more. Some studies suggest that magnesium may play a role in mood regulation, and low magnesium levels have been associated with conditions like depression and anxiety.

Dietary sources of magnesium include nuts, seeds, leafy green vegetables, whole grains, sea food and legumes. Remember that the magnesium content in foods can vary depending on factors like soil quality, processing methods, and cooking techniques.

Some benefits include:

Muscle Function: Magnesium is involved in muscle contraction and relaxation. It works with calcium to regulate muscle contractions.

Nervous System: Magnesium helps regulate nerve function by acting as a calcium channel blocker.

Bone Health: Magnesium is a component of bone mineral, and it helps maintain bone density and strength.

Brain Function: Magnesium is involved in insulin function and the regulation of blood sugar levels.

 

RDA

Adults – 300 to 420 mg per day

Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is an essential nutrient, meaning the body cannot produce it on its own, so it must be obtained through dietary sources. It’s important to note that while folate is essential for health, excessive intake of synthetic folic acid from supplements can have adverse effects, so it’s best to get most of your folate from natural dietary sources unless advised otherwise by a healthcare professional.

Good dietary sources of folate include leafy green vegetables (such as spinach and kale), legumes (such as lentils and chickpeas), citrus fruits, avocados, and fortified cereals and grains.

DNA Synthesis: Folate is necessary for the synthesis and repair of DNA, which is essential for cell division and growth.

Neural Tube Development: Adequate folate intake is crucial during pregnancy to prevent neural tube defects.

Homocysteine Metabolism: Folate, along with vitamin B12 and vitamin B6, helps the conversion of homocysteine to methionine.

Cell Growth and Repair: Folate plays a role in tissue growth, repair and A healthy functioning nervous system.

 

RDA

• Male – 400mcg DFE
• Female – 400mcg DFE

Vitamin B7, also known as biotin, is a water- soluble B vitamin that plays a crucial role in various metabolic processes in the body.
Biotin is essential for the metabolism of carbohydrates, fats, and proteins, and it also contributes to healthy hair, skin, and nails. Biotin is found in a variety of foods, and deficiency is rare because it is widely available in the diet.

Dietary sources include:

• Eggs: Especially the egg yolk. Meats: Liver and other organ meats contain biotin.
• Dairy Products: Milk and cheese.
• Nuts and Seeds: Almonds, peanuts, and sunflower seeds.
• Leafy Greens: Spinach and Swiss chard.
• Legumes: Beans, lentils, and soybeans.

 

Energy Metabolism: Biotin is a coenzyme that assists in the conversion of macronutrients from food into energy.

Hair, Skin, and Nail Health: Biotin is often associated with promoting healthy hair, skin, and nails.

Synthesis of Fatty Acids: Biotin is involved in the synthesis of fatty acids, which are important for various cellular processes.

Cell Growth and Repair: Biotin plays a role in cell growth and repair, particularly in maintaining the health of the skin.

 

RDA

• Male – 30mcg
• Female – 30mcg