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

Fluoride is a naturally occurring mineral that, when consumed in appropriate amounts, can have benefits for the body, particularly for dental health. Its primary role is related to dental and oral health. Fluoride tends to accumulate in a mixture of both healthy and unhealthy foods including tea, coffee, shellfish, grapes (raisins, wine, grape juice), artificial sweeteners, sodas, potatoes, flavoured ice lollies, baby foods, broths, stews, and hot cereals made with tap water.

If fluoride fortified water is used to make these foods and drinks, they will contain even more fluoride. Fluoride is commonly added to public water supplies in many countries as a public health measure to improve dental health. The optimal level of fluoride in drinking water is carefully regulated to ensure that it provides dental benefits without causing harm.

Some benefits include:

Dental Health: Fluoride helps to strengthen and remineralise tooth enamel, making teeth more resistant to acid and decay.

Preventing Tooth Decay: Fluoride helps to prevent tooth decay and cavities, especially when it’s incorporated into tooth enamel.

Repairing Early Dental Lesions: Fluoride can reverse the early stages of tooth decay by promoting remineralisation.

Reducing Tooth Sensitivity: Fluoride can help reduce tooth sensitivity, making it more comfortable to eat and drink.

RDA

Adults – 0.7 mg / litre of water

Sulphur is an essential element for the human body, but it is primarily required in the form of sulphur-containing amino acids rather than elemental sulphur itself. Sulphur is a component of several amino acids, which are the building blocks of proteins.

The two most notable sulphur-containing amino acids are methionine and cysteine. While sulphur itself is not typically consumed as a dietary nutrient, sulphur- containing amino acids like methionine and cysteine are essential components of a balanced diet. These amino acids are found in a variety of protein-rich foods, including meat, poultry, fish, eggs, dairy products, legumes, and nuts. The body can also synthesise some cysteine from methionine, but it relies on dietary sources for an adequate supply of these amino acids.

Some benefits include:

Amino Acid Synthesis
Sulphur is a crucial component of methionine and cysteine, both of which are essential amino acids.

Protein Structure
Cysteine, in particular, is known for forming bonds with other cysteine molecules within and between proteins.

Detoxification
Sulphur- containing compounds are involved in various detoxification processes in the liver.

Connective Tissue and Joint Health
Sulphur is a component of compounds like chondroitin sulphate and glucosamine.

RDA

N/A

Chromium is an essential trace mineral that plays several important roles in the body, although it is required in very small amounts. Its primary function is related to the metabolism of carbohydrates and regulation of blood sugar levels. It’s important to note that while chromium is essential for health, most people can obtain an adequate amount of chromium through a balanced diet.

Chromium(III): This is the form of chromium that is essential for the human body. It is required in trace amounts as an essential mineral for certain metabolic functions, particularly in regulating blood sugar and carbohydrate metabolism. Dietary sources of chromium include whole grains, nuts, broccoli, green beans, and some meats and poultry.

Some benefits include:

Glucose Metabolism
Chromium is involved in enhancing the action of insulin, a hormone that regulates blood sugar levels.

Weight Management
Some research suggests that chromium supplements may help with weight loss and their body composition.

Lipid Metabolism
Chromium may influence lipid (fat) metabolism. It can help lower levels of unhealthy LDL cholesterol.

Brain Health
There is ongoing research into the potential role of chromium in brain health and cognitive function.

RDA

Adults – 25-35 mcg per day

Vitamin B2, also known as riboflavin, is one of the eight B vitamins that are essential for the proper functioning of the human body. It is a water-soluble vitamin, which means it is not stored in the body and must be obtained regularly through the diet or supplements.

Overall, vitamin B2 (riboflavin) is essential for various bodily functions, particularly in energy metabolism and as an antioxidant. A balanced diet that includes a variety of foods can usually provide an adequate amount of riboflavin for most people’s needs. Riboflavin is naturally present in a wide range of foods, including dairy products (milk, yogurt, cheese), lean meats, eggs, green leafy vegetables, and whole grains.

Function

Riboflavin plays a crucial role in various metabolic processes in the body. It is involved in the conversion of food into energy (in the form of adenosine triphosphate or ATP) and the metabolism of fats, drugs, and steroids.

Nerve Function

Vitamin B2 is involved in maintaining the health of the nervous system.

Antioxidant

Riboflavin also acts as an antioxidant, helping to protect cells from oxidative damage caused by free radicals. It works in conjunction with other antioxidants, such as vitamin C and vitamin E, to maintain cellular health.

RDA

Male – 1.3mg
Female – 1.1mg

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