You have contributed to this topic. All that the human body needs in terms of medicines and nutrients such as meat and others, or a dietary mineral such as calcium, phosphorus, potassium, sodium, magnesium, or a chemical element, the most important of whi

You have contributed to this topic. All that the human body needs in terms of medicines and nutrients such as meat and others, or a dietary mineral such as calcium, phosphorus, potassium, sodium, magnesium, or a chemical element, the most important of which is oxygen, hydrogen, carbon, and nitrogen.

Food and nutrition
Food and nutrition is how the body gets fuel and energy as it needs to replace nutrients with new supplies. Learn about the most important nutrients!
Nutrition and food is the process of converting food into energy to supply the body and its tissues with its needs, and the process of nutrition begins with eating food and is important for all living things.

A balanced diet is one that includes the necessary nutrients in the right quantities, and has several benefits by helping the body to maintain its health and prevent it from diseases, and also helps it stay active and healthy, whether in the short term or for the future.

Calorie and energy balance
The most important need for the body is energy, and energy in food is measured in units called calories (kcal). One kilocalorie is the amount of heat energy needed to raise the temperature of 1 kilogram of water to 1 degree Celsius.

There are three main types of nutrients that provide the body with energy or calories: carbohydrates, proteins, and fats. One gram of carbohydrates or protein provides four calories. Fat is a more concentrated energy source, as each gram provides nine calories.

The body needs energy to carry out any activity, no matter how simple, and to perform basic functions such as breathing, maintaining body temperature, growing new cells, and even digesting food. The total number of calories required each day depends on many factors, including a person's age, gender, weight, and activity level.

When you eat more food than is required to meet the needs of the body, the extra calories eventually turn into fat, which is a form of stored energy that is mostly found within the adipose tissue, and this is what causes weight gain, while eating less food than is required. To meet the body's weight loss needs over time because the body uses stored fat for energy.

Nutrients
Nutrients are divided into six main types, carbohydrates, proteins, fats, vitamins, minerals and water. Each nutrient performs specific functions to maintain a healthy body, and all nutrients work together to contribute to good health.

carbohydrates
It is the source of energy for the body and includes carbohydrates and sugars. The body breaks down starches and sugars into the simple sugar glucose, which is the fuel used by red blood cells. Glucose is also the main energy source for the brain and nervous system and can be used by muscles and other body cells.

Starches are complex carbohydrates found in dry peas and legumes such as soybeans, chickpeas and lentils, and in potatoes, cereals and grain products such as bread and pastries.

Saturated fats are solid at room temperature and come primarily from animals such as meat and poultry skins and non-skimmed dairy products such as butter, cheese and milk. And vegetable fats such as coconut, palm oils, and cocoa butter, and saturated fats raise the level of cholesterol, which is a low-density lipoprotein in the blood, and high levels of this type of cholesterol are associated with an increased risk of cardiovascular disease.

While unsaturated fats are liquid at room temperature and come primarily from plants, both polyunsaturated and monounsaturated fats tend to lower levels of LDL cholesterol. Polyunsaturated fats may also lower levels of high-density lipoprotein cholesterol. High levels of HDL cholesterol help protect against heart disease, and monounsaturated fats tend to raise levels of healthy cholesterol.

Hydrogen may be added to vegetable oils in some food products in order to increase their shelf life, and this gives the fat solidity and is called partially hydrogenated fat. These fats contain polyunsaturated fatty acids that raise LDL cholesterol and lower LDL and may also have other harmful effects on heart health. They are found in many packaged sweets and snacks such as cookies, cake, potato chips and most fried foods.

vitamins
Vitamins are essential to the body, but in limited amounts. They keep the body's tissues healthy and help the body's many systems function properly. Each vitamin has a specific role to play, and any deficiency or excess of any of them can interfere with another function. Vitamins are divided into:

Water-soluble vitamins: Vitamin C includes ascorbic acid, and eight B vitamins except for vitamin B12. These vitamins are not stored in the body for a long time.
Fat-soluble vitamins: They are four vitamins, vitamin A retinol, vitamin D from the group of secosteroids, vitamin E, and vitamin K from naphthoquinone compounds. These vitamins are digested and absorbed with the help of fats in the diet, and can be stored in fat for long periods in adipose tissue and liver.
minerals
It is a group of essential nutrients needed to regulate body processes and fluid balance. Minerals form the structure of bones and teeth.

Minerals are divided depending on how much the body needs into two categories, major and trace. The main minerals that the body needs in large amounts include calcium, phosphorus, magnesium, sulfur, sodium chloride, and potassium. Trace minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc and cobalt. Essential minerals are found in almost all foods.

water
Water plays an active role in many chemical reactions in the body, and is also needed to transport other nutrients, regulate body temperature, and help eliminate waste. 50% to 60% of the body is water, and the body's water needs can be secured by drinking plain water, fruit juices, milk, and soups, as most types of fruits contain 90% of their mass on water.

“And within yourselves, will you not see?” God the Great has spoken the truth.
Surah Al-Dhariyat, Verse (21)

Our bodies amaze us with the secrets they contain that are not revealed until after conducting many scientific researches and studies, and this assures us that no matter how much we know, there are many secrets that we have not discovered yet. In the past, it was difficult to convince people that their bodies contain chemical elements from the periodic table, and some valuable elements, such as: gold or copper. But with the emergence of many studies confirming its presence in the human body, the task has become much easier.

99% of the human body mass consists of six major elements; They are: oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorous. About 65-90% of each cell of the body weight consists of water, and on this basis oxygen and hydrogen are the main components of the body.

1- Oxygen

The chemical symbol is O2

65% of body weight

Living organisms in general depend on oxygen to survive, and oxygen is essential for the respiration process; The air we breathe contains 20% oxygen. The human brain needs oxygen in order to carry out its vital functions. If oxygen does not reach the brain, the body will begin to die within a few minutes. Oxygen is found in our bodies mostly in the form of water; Oxygen accounts for about 89% of the weight of water.

2- Carbon

C chemical symbol

18% of body weight

Carbon is tetravalent, meaning that it bonds with four chemical elements; making it an essential atom for organic chemistry. Carbon chains are used to build carbohydrates, fats, and proteins; Breaking carbon bonds is the source of energy in the human body.

3- Hydrogen

The chemical symbol is H2

10% of body weight

Hydrogen is a major component of nucleic acid, or DNA, and is therefore part of every molecule in all living cells. The amount of hydrogen present in DNA on a daily basis is affected by the amount of water in the body. The human body requires two and a half liters of water per day, or according to its weight. To maintain the health of DNA from damage or disease.

4- Nitrogen

Chemical symbol N2

3% of body weight

Nitrogen is the most important protein-forming molecule found in the protoplasm of animal cells, as well as for the amino acids that make up proteins and the nucleic acids that make up DNA.

5- Calcium

The chemical symbol is Ca

1.5% of body weight

Calcium is one of the minerals necessary for the body, and most of it is concentrated in the teeth and bones, and it is of vital importance in regulating protein and muscle contraction. Calcium maintains bone density and strength, and helps regulate heart rate and blood clotting.

6- Phosphorus

The chemical symbol P

1% of body weight

Phosphorus is found in the human body in the form of phosphate, which is a phosphorous atom linked to four oxygen atoms. The human skeleton is a phosphate depot. Phosphate is found in it and in the brain in the form of calcium phosphate. Phosphate is also present in the form of an energy molecule, “adenosine triphosphate (ATP)”, which releases energy of 7.3 kilocalories/mol; To carry out various vital functions.

7- Potassium

K chemical symbol

0.35% of body weight

RBCs contain most of the potassium in the body, followed by muscle and then brain tissue. Potassium is used to transmit nerve signals, regulate heartbeat, and reduce blood sugar. Potassium also maintains bone health, increases its density, and prevents its fragility. This is by maintaining the balance of acids that preserve calcium within the body.

8- Sulfur

The chemical symbol S

0.25% of body weight

Sulfur helps give proteins the shape they need to function.

9- Sodium

The chemical symbol is Na

0.15% of body weight

Sodium is similar to potassium in transmitting nerve signals between cells and helps regulate the amount of water in the body.

10- Gold

The chemical symbol Au

0.2 mg of body weight

Gold is completely present in the blood, and plays an important role in protecting the health of the body and preserving the joints. Gold acts as an essential element in terms of transmitting electrical signals throughout the body.

Humans have noticed the importance of vitamins to maintain their health since ancient times. The ancient Egyptians discovered that many diseases, such as night blindness caused by vitamin A deficiency, could be treated with raw liver.

It turned out later that the liver is one of the most important sources of vitamin A, and so studies have continued over successive centuries in search of these auxiliary nutritional factors called vitamins, about their sources, their importance and the diseases that result from their deficiency.

What vitamins?

Vitamins are important nutrients that the organism gets from its food, and the body needs them in relatively small quantities, but their deficiency leads to diseases and ailments in the bodies of living organisms. Scientists divide vitamins into two basic groups:

1. A group of fat-soluble vitamins, including: Vitamin A, Vitamin E, Vitamin D, and Vitamin K.

2. A group of water-soluble vitamins, including: vitamin C and group B vitamins.

Here is a breakdown of each of these vitamins:

Fat-soluble vitamins:

1. Vitamin A (Retinol):

Humans have known the importance of vitamin A since ancient times, as the human body needs this vitamin in particular to maintain vision and eye health.

Our ancestors said from ancient times: “Carrots strengthen vision.” Our ancestors did not know at that time that carrots are an important source of vitamin A, just as the human body needs vitamin A in the process of reproduction in males and females, in addition to the role of vitamin A in manufacturing steroid hormones, the development of the immune system, not to mention its role in cell regeneration.

A person can obtain vitamin A from its various food sources: such as carrots, liver, and leafy vegetables such as spinach, mallow, grape leaves, and mint.

Vitamin A deficiency causes visual impairment, and this condition may develop into night blindness, and sometimes severe vitamin A deficiency may lead to blindness, and vitamin A deficiency may lead to impotence in men. Males, in addition to a weak immune system and infections.

2. Vitamin D (calciferol):

It is one of the fat-soluble vitamins, and it is one of the important vitamins for human growth and the development of its structure. Vitamin D plays an essential role in the process of absorbing calcium and phosphorus and growing the bones of the body.

Vitamin D abounds in fish, liver, eggs, and milk fortified with vitamin D. Sunlight is also one of its most important sources, which is why it is called the sunshine vitamin.

Vitamin D deficiency leads to rickets in children, and in adults it may lead to bone and muscle pain, and an increased risk of osteoporosis.

3. Vitamin E (alphatocopherol):

Vitamin E is also one of the fat-soluble vitamins, and this vitamin contributes effectively to preventing the occurrence of oxidation processes within the body of the organism, and for this reason it is believed that this vitamin has an important role in preventing tumors, heart disease and cell aging, and vitamin E is also known as vitamin anti-sterility; Studies have shown the ability of this vitamin to improve male sexual ability.

Vitamin E is found in all types of oils such as soybean oil, corn oil, and olive oil. It is also found in most types of nuts, especially almonds and walnuts.

Symptoms of vitamin E deficiency are fatigue, loss of balance, and fluid retention in the body. In the long term, vitamin E deficiency may lead to an increased risk of cancer, heart disease, anemia, and premature aging.

4. Vitamin K (Phytodione):

This vitamin has an important role in the process of blood clotting, and therefore this vitamin is also called the anti-bleeding factor, and it is one of the vitamins soluble in the fatty medium, and it is found in cabbage, broccoli, spinach, lettuce and many green plants, and the deficiency of this vitamin leads to hemorrhagic anemia and non-healing of wounds.

Water soluble vitamins:

1. Vitamin C (ascorbic acid):

Vitamin C is one of the essential vitamins that the body needs in order to maintain the functions of its nervous system and immune system. In addition, vitamin C is one of the most important antioxidants found in nature. As a result, scientists believe that it has a fundamental and vital role in preventing colds and colds. heart disease and various cancers.

And since vitamin C acts as an antioxidant within the human body, it is able to protect many proteins from oxidation, and among these proteins is the collagen protein that is part of the connective tissue present in the skin layer. Scientific studies have proven that vitamin C - and because of these mechanical- able to protect the skin from sagging; Therefore, vitamin C has been widely used in many skin care products.

Vitamin C is found in lemons, oranges, and many other citrus fruits. Vitamin C is also found in tomatoes, uncooked sweet peppers, spinach, and broccoli. You might be surprised, dear reader, if you know that the colored leaves of roses are among the richest sources of vitamin C.

Vitamin C deficiency leads to scurvy, a disease that afflicted sailors in ancient times, and its symptoms are summarized in bleeding gums, tooth loss, muscle weakness, and a sense of exhaustion and general fatigue.

2. Vitamin B1 (thiamine):

The group of vitamins (B) are vitamins that are distinguished by their solubility in the aqueous medium, and the first of these vitamins is vitamin (B1) or thiamine, which is one of the important vitamins for the functioning of the enzyme system in the body in general, and in particular the enzymes responsible for the metabolic function and neurological function in the organism .

A person can obtain thiamine from plant food sources such as whole grains, corn and barley, and from other animal sources such as red meat and liver.

All that the human body needs in terms of medicines and nutrients such as meat and others, or a dietary mineral such as calcium, phosphorus, potassium, sodium, magnesium, or a chemical element, the most important of which are oxygen, hydrogen, carbon, and nitrogen.

A nutrient, dietary mineral, or macroelement is a chemical element that is needed in large quantities by an organism for nourishment during its life. Major elements are primarily necessary for building the body and cells and for the functioning of vital organs. They are called major due to the large quantities needed compared to the minor elements.

In the context of nutrition, a mineral is a chemical element that is required as an essential nutrient by living organisms to perform functions essential to life. However, the four major structural elements in the human body by weight (oxygen, hydrogen, carbon, and nitrogen), are not usually included in lists of major nutrient minerals (nitrogen is considered a "mineral" for plants, as it is often included in fertilizers). These four elements make up about 96% of the human body weight, with major minerals (macrominerals) and minor minerals (also called trace elements) making up the rest.

Nutrient minerals, being elements, cannot be chemically synthesized by living organisms. Plants obtain minerals from the soil. Most minerals in the human diet come from eating plants and animals or from drinking water. As a group, minerals are one of four groups of essential nutrients, among them vitamins, essential fatty acids, and essential amino acids. The five main minerals in the human body are calcium, phosphorus, potassium, sodium and magnesium. All remaining elements in the human body are called « trace elements ». The trace elements that have a specific biochemical function in the human body are sulfur, iron, chlorine, cobalt, copper, zinc, manganese, molybdenum, iodine and selenium.

Most of the chemical elements ingested by living organisms are in the form of simple compounds. Plants absorb dissolved elements in the soil, which are later ingested by the herbivores and carnivores that eat them, and the elements move up the food chain. Larger organisms may consume soil (eat) or use mineral resources, such as salt licks, to obtain limited minerals not available through other food sources.

Bacteria and fungi play an essential role in the weathering of primary elements which results in the release of nutrients for their own nutrition and the nutrition of other species in the ecological food chain. One element, cobalt, is available for use by animals only after it has been processed into complex molecules (such as vitamin B12) by bacteria. Minerals are used by animals and microorganisms in the process of forming mineral structures, which is called biomineralization, and are used to build bones, seashells, eggshells, exoskeletons and mollusk shells.

The basic chemical elements of man
It is known that there are at least twenty chemical elements required to support human biochemical processes by serving structural and functional roles as well as electrolytes.

Oxygen, hydrogen, carbon, and nitrogen are the most abundant elements in the body by weight and make up about 96% of the human body weight. Calcium makes up 920 to 1200 grams of an adult's body weight, 99% of which is found in the bones and teeth. This is about 1.5% of the body weight. Phosphorus is present in amounts approximately 2/3 of calcium, and it makes up about 1% of the human body weight. The other major minerals (potassium, sodium, chlorine, sulfur and magnesium) only make up about 0.85% of body weight. These eleven chemical elements (H, C, N, O, Ca, P, K, Na, Cl, S, Mg) make up 99.85% of the body. The remaining 18 trace minerals make up just 0.15% of the body, or about a hundred grams in total for the average person. The total fractions in this paragraph are WP: CALC amounts based on summing up the percentages from the article on the chemical composition of the human body

There are different opinions about the essential nature of many ultrafine elements in humans (and other mammals), even based on the same data. For example, there is no scientific consensus on whether chromium is an essential element for humans. The United States and Japan have identified chromium as an essential nutrient, but the European Food Safety Authority (EFSA), which represents the European Union, revised the question in 2014 and disagreed.

Most of the known and proposed mineral nutrients are of relatively low atomic weight and are reasonably common on land, or for sodium and iodine, in the ocean:

potassium

4700 mg is the amount of systemic electrolytes essential in helping to regulate adenosine triphosphate along with sodium.

legumes,
Potatoes, tomatoes, bananas, papayas, lentils, dry grains, whole grains, avocados, yams, soybeans, spinach, chard, sweet potatoes, turmeric. Hypokalemia Hyperkalemia
---------------------------
chlorine
2300 mg is the amount needed for the production of hydrochloric acid in the stomach and for cellular pumping functions. Table salt (sodium chloride is its most important food source) Hypochloremia Hyperchloremia

------------------------------------
Sodium
1500 mg an important systemic electrolyte as a cofactor to regulate adenosine triphosphate with potassium. Table salt (sodium chloride is the main source), edible seaweed, milk, and spinach. Hyponatremia Hypernatremia
------------------------------------------
calcium
1300 mg An essential amount for muscle, heart, and digestive health, builds bones, and supports the synthesis and function of blood cells. Dairy products, eggs, fish (canned fish with bones (such as salmon and sardines), leafy green vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon. Hypocalcemia Hypercalcaemia
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phosphorous
700 mg Amount A component of bone (see apatite) and cells, essential for energy production, building DNA and ATP (as phosphate) and many other functions. Red meat, dairy, fish, chicken, bread, rice, oats. Biologically, it is considered as a phosphate. Hypophosphataseemia Hyperphosphataseemia
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magnesium
420 mg is an amount necessary for the production of adenosine triphosphate and for bones. Nuts, soybeans, cocoa, spinach, Swiss chard, sea vegetables, tomatoes, halibut, beans, ginger, cumin, cloves. Hypomagnesemia Hypermagnesemia
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zinc
11 mg A trace amount is needed for a number of enzymes such as carboxypeptidase, alcohol dehydrogenase, and hypercapnia. Beef liver, eggs, dried beans, mushrooms, spinach, asparagus, scallops, red meat, green peas, yogurt, oats, seeds, miso. Zinc deficiency, zinc poisoning
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Iron
18 mg is a trace amount needed for many proteins and enzymes, particularly hemoglobin, to prevent anemia. Red meat, fish (tuna, salmon), grains, dry beans, eggs, spinach, chard, turmeric, cumin, parsley, lentils, tofu, asparagus, green leafy vegetables, soybeans, shrimp, beans, tomatoes, olives, dried fruits . Anemia (anemia) iron hoarding
---------------------------------------------
manganese
2.3 mg is a trace amount of cofactor in enzyme function. Cereals, brown rice, beans, spinach, pineapple, rye, soybeans, oregano, raspberries, strawberries, garlic, pumpkin, eggplant, cloves, cinnamon, turmeric. Manganese deficiency, manganese poisoning
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copper
0.900 mg trace amount. An essential component of the redox enzyme cytochrome c oxidase. Mushrooms, spinach, vegetables, seeds, unprocessed cashews, processed nuts, tempeh, barley. Copper deficiency, copper poisoning
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iodine
0.150 mg. A trace amount is necessary for the synthesis of thyroid hormones and triiodothyronine and for the prevention of goiter (disease), possibly as an antitoxin, for the thyroid organs such as the breast, salivary glands, gastric mucosa and the immune system (thymus):
Iodine in Biology
Sea vegetables, iodized salt, eggs. Alternative sources: strawberries, mozzarella, cheese, yogurt, milk, fish, shellfish. iodine deficiency iodine
Selenium 0.055 mg. A trace amount is necessary for the activation of antioxidants such as the enzyme glutathione peroxidase. Brazil nuts, cold water fish (cod, halibut, salmon), tuna, lamb, turkey, liver, mustard, mushrooms, barley, cheese, garlic, tofu, seeds. Selenium deficiency. Selenium
Molybdenum 0.045 mg trace oxidases xanthine oxidase, aldehyde oxidase, and sulfur oxidase. Tomatoes, onions, carrots. Molybdenum deficiency. Molybdenum toxicity
Bromine is a negligible amount that is essential for building tissues and structuring basal membranes. Bromine poisoning
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RDA = Recommended Dietary Allowance; AI = adequate intake; UL = Tolerable Upper Intake Level; Figures shown are for adults between the ages of 31 and 50, male or female who are not pregnant or nursing.

*One serving of seaweed exceeds the US Standard Limit of 1,100 mcg but not the UL 3,000 mcg set by Japan.

concentration of minerals in the blood
Minerals are present in healthy human blood at certain concentrations by mass and molarity. The figure below shows the concentrations of each of the chemical elements discussed in this article, from center right to right. Depending on the concentrations, some are at the top of the image, while others are at the bottom. The figure includes the relative values of other blood components such as hormones. In the figure, the minerals are highlighted in purple.

daily feeding
Dieticians may recommend that minerals are best supplied by eating certain foods rich in the chemical elements of interest. The element may be naturally present in the food (eg, calcium in dairy milk) or added to the food (eg, calcium-fortified orange juice; iodized salt iodized). Dietary supplements may be formulated to contain several different chemical elements (as compounds), a combination of vitamins and/or other chemical compounds, or a single ingredient (as a complex or mixture of compounds), such as calcium (calcium carbonate, calcium citrate) or magnesium (magnesium oxide). ), or iron (ferrous sulfate, ferrous diglycinate).

The nutritional focus on chemokines stems from an interest in supporting the biochemical reactions of metabolism with the required primary constituents. It has been shown that proper intake levels of certain chemical elements are essential to maintaining optimal health. The diet can meet all the chemical requirements of the body, although supplements may be used when some recommendations are not adequately met through the diet. An example of this is a diet that is low in dairy and therefore does not meet the recommendation for calcium.

safety
The gap between recommended daily intakes and what are considered safe upper limits (ULs) can be small. For example, for calcium, the FDA has set the Recommended Intake for adults over 70 at 1,200 mg/day and the UL at 2,000 mg/day. The EU also sets recommended amounts and upper limits, which are not always in agreement with the US. Likewise, Japan, which sets the UL for iodine at 3,000 mcg versus 1,100 for the US and 600 for the EU. In the table above, magnesium appears to be an anomaly as the recommended intake for adult men is 420 mg/day (for women 350 mg/day) while the UL is lower than the recommended, at 350 mg. The reason is that the UL limits consumption of more than 350 mg of magnesium at once, as a dietary supplement, because it may cause diarrhea. Magnesium-rich foods do not cause this problem.

Items that are likely essential to humans but have not been confirmed
Many elements of boron deficiency have been suggested as essential, but these claims are not usually confirmed. Compelling evidence of efficacy comes from the characterization of a biomolecule containing the element with a specific, testable function. One problem with determining efficacy is that some elements are harmless at low, diffuse concentrations (examples: silicon and nickel in solids and dust), so there is no evidence of efficacy because deficiencies are difficult to reproduce. The ultrafine elements of some minerals such as silicon and boron are known to have a role but the exact biochemical nature is unknown, and other elements such as arsenic are suspected of a role in health, but with weaker evidence.

bromine
It may be important for basement membrane structure and tissue development, as a necessary catalyst for collagen IV synthesis. Bromia
---------------------------------
arsenic
Essential in mouse, hamster, goat, and chicken models, but no research has been done in humans. Arsenic poisoning
---------------------------------
Nickel
Nickel is an essential component of several enzymes, including urease and hydrogenase. Although not required by humans, some intestinal bacteria are thought to be required, such as the urease required by some Bifidobacterium species. In humans, nickel may be a cofactor or structural component of some metalloenzymes involved in hydrolysis, redox reactions, and gene expression. Nickel deficiency led to decreased growth in goats, pigs, and sheep, and decreased thyroid hormone concentration in rats. Nickel toxicity
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fluorine
Fluorine (like fluoride) is not considered an essential element because humans do not need it to grow or sustain life. Research indicates that the primary dental benefit of fluoride occurs at the surface from topical exposure. Of the minerals in this table, fluoride is the only mineral for which the American Institute of Medicine has established an adequate amount. Fluoride poisoning
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boron
Boron is an essential nutrient for plants, primarily needed to maintain the integrity of cell walls. It has been proven that boron is necessary to complete the life cycle in representatives of all kingdoms of life. In animals, supplemental boron has been shown to reduce calcium excretion and activate vitamin D. No acute effects (the LD50 for boric acid is 2.5 grams per kilogram of body weight)
The chronic effects of long-term exposure to high doses of boron have not been fully elucidated
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lithium
Based on plasma lithium concentrations, biological activity, and epidemiological observations, there is evidence, but not conclusive, that lithium is an essential nutrient. lithium toxicity
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strontium
Strontium has been found to participate in the utilization of calcium in the body. Its effect on bone absorption of calcium is enhanced by moderate levels of dietary strontium, but it induces rickets formation (producing rickets) at higher dietary levels. Certain types of rickets
-----------------------------------
else
Silicon and vanadium, albeit specialized, have established biochemical roles as structural or functional catalysts in other organisms and are, most likely, used by mammals (including humans). By contrast, tungsten and the early lanthanides and cadmium have specialized biochemical uses in some lower organisms, but these elements appear not to be used by mammals. Other elements considered likely essential include aluminum, germanium, lead, rubidium, and tin. several

Mineral ecology
Minerals can be bioengineered by bacteria that act on minerals to catalyze mineral dissolution and precipitation. The mineral nutrients are recycled by bacteria distributed throughout soil, ocean, freshwater, groundwater, and meltwater glacial systems around the world. Bacteria absorb dissolved organic matter containing minerals as they destroy phytoplankton blooms. Mineral nutrients circulate throughout this marine food chain, from bacteria and phytoplankton to flagellates and zooplankton, which are then eaten by other marine organisms. In terrestrial ecosystems, fungi play a role similar to bacteria, mobilizing minerals from matter that other organisms cannot access, and then transferring the acquired nutrients back into local ecosystems.

Major elements of the plant
There are nine important macroelements in plants, three of which are widely found in nature, namely carbon, oxygen, and hydrogen, and they are the main elements of any organic matter. As for the rest of the elements, they are:

nitrogen.
phosphorous.
potassium.
magnesium.
sulfur.
calcium.
Iron.
Nitrogen, phosphorous, and potassium are called the major macroelements while the second three are called the minor macroelements.

Vitamins and minerals

definition

Vitamins are organic compounds without energy that the human body needs in very small quantities.
Minerals are inorganic compounds that have no energy and are essential to sustaining life.
Most people get all the vitamins and minerals they need by eating a varied and balanced diet.

Vitamins are divided into:
Fat-soluble vitamins:
The body needs it in very small quantities
Vitamin A, D, E, and K
90% of the excess amounts are stored in the liver and the rest in the adipose tissue and are not excreted outside the body, so excessive intake causes toxicity.
It does not get lost in the cooking water and does not break down during the cooking process because it does not dissolve in water.
It must be obtained through food because it is not synthesized in the body except for vitamin K which can be synthesized by colonic bacteria and vitamin D which can be synthesized under the skin by sunlight.
Water soluble vitamins:
Excess amount is excreted in the urine, so it is not considered toxic.
It is soluble in water, so a large part of it is lost during cooking
It must be obtained through food because it is not synthesized by the body.
Vitamin B group (thiamine, riboflavin, niacin, pyridoxine, folic acid, cobalamin, biotin, pantothenic acid, B6, B12) Vitamin C.

Minerals are divided into:
Major mineral elements: humans need more than 100 milligrams of them per day (calcium, phosphorus, magnesium, potassium, sulfur, sodium, chloride).
Minor mineral elements: a person needs less than 100 milligrams daily (iron, zinc, copper, iodine, fluorine, …)
The importance of vitamins and minerals for the body
Vitamins and minerals play a major role in the health of the body. Any deficiency or excess may cause life-threatening health problems.
The most important functions of vitamins and minerals are:
It plays an active role in the production of enzymes, hormones and other substances needed for normal growth.
Important in the proper functioning of the body at all ages.
It regulates fluids inside and outside the cells in the body.
Important to avoid certain diseases or symptoms resulting from deficiency or excess in vitamins and minerals.
Contributes to boosting the immune system.
Certain vitamins and minerals help fight infections and maintain a healthy nervous system.
Formation of bones and teeth (calcium, phosphorus)
Aiding muscle contraction (calcium)
Helping to relax muscles (magnesium, potassium)

units
There are 3 types of units used to measure quantities of minerals and vitamins:

The unit is equivalent to 1 milligram (mg) (mg) = 1000 mcg
1 microgram (mcg) (μg) (mcg) = 0.001 mg
100 international units (UI) = 2.5 mcg

vitamins
Vitamin A or retinol.
Its importance:
Helping the immune system work better to defend against disease and infection, thus increasing the body's immunity
Helps see in dim light
Maintaining healthy skin and the lining of some parts of the body, such as the nose
Helps grow bones and teeth
Cancer prevention as it acts as an antioxidant

Daily requirement for adults (19-64):
900 mcg per day for men
700 mcg per day for women
the increase
Too Much Vitamin A More than 1,500 mg per day of vitamin A over many years may affect the bones, making them more likely to fracture as they get older.
Symptoms of poisoning when taking a dose of 10 times the daily need:
Anorexia
headache and vomiting
changes in the skin
bone pain
Physical abnormalities of fetuses
sensitivity to light
Warning to pregnant women
Taking large amounts of vitamin A can harm an unborn baby. So if you are pregnant or thinking of having a baby, avoid excessive consumption of vitamin A sources and products. It is important to consult a doctor.

Its natural sources:
Good sources of vitamin A (animal sources) include:
liver.
eggs.
Fish, especially oily fish.
Fortified dairy products.
You can also get vitamin A through rich sources of beta-carotene in your diet, as the body can convert it into vitamin A from plant sources, such as:

Green leafy vegetables like spinach and broccoli
Carrots, sweet potatoes and pumpkins
Yellow-orange fruits, such as cantaloupe and apricots

Vitamin K
Its importance:
It helps heal wounds.
May help maintain bone health.
Daily requirement for adults from 19 to 64:
Adults need approximately 1 μg (micrograms) per day of vitamin K per kilogram of body weight.
Its natural sources:
Green leafy vegetables - such as broccoli and spinach
Grains like beans and peas
It is available in small amounts in meat and dairy.
bacteria in the intestine

Vitamin E
its importance
Vitamin E helps maintain skin and eye health because it increases the rate of absorption of vitamin A from food, and strengthens the immune system because it works as an antioxidant.
The daily requirement for adults is from 19 to 64
15 mg daily for men and women.
its natural sources
Nuts and seeds
Cereals and grain products
Vegetable oils
Liver and egg yolk

Vitamin D
its importance
Helps maintain healthy bones, teeth and muscles.
its natural sources
It is found in small amounts in some foods.
Exposure to the sun for 5-30 minutes, between the hours of 10 am and 4 pm.
Oily fish - such as salmon, sardines and tuna.
yolk.
mushrooms.
Fortified foods - eg breakfast cereals.
Fortified dairy.
The daily requirement for adults is from 19 to 64
10 micrograms of vitamin D daily.
The need for pregnant and breastfeeding women increases to 15 micrograms per day.

the increase
may result:
bone weakness
Kidney and heart damage.
deficiency:
Rickets in children
Softening of the bones in adults
Vitamin C or ascorbic acid
Its importance:
Helps protect and maintain cells.
Maintains healthy skin, blood vessels, bones and cartilage.
Helps heal wounds.
Helps manufacture collagen
It works as an antioxidant
Improves the rate of iron absorption
its natural sources
All kinds of cold pepper.
Citrus fruits, such as oranges, guavas, and strawberries.
Broccoli and cauliflower.
tomatoes
The daily requirement of vitamin C for adults (19-64):
65-90 milligrams of vitamin C per day.
Make sure that your food contains vitamin C on a daily basis because it cannot be stored in the body.
the increase
Eating large amounts may lead to:
Collywobbles
Diarrhea
Flatulence
be kidney stones
Increase the rate of iron absorption
Feeling nauseous and tired
B vitamins
There are many different types of B vitamins, including:
vitamin thiamine (B1)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
pantothenic acid
Vitamin B6
folic acid - folate
Vitamin B12
The importance of B vitamins in general
Contributes to providing the body with energy
Helps make red blood cells.
Helps maintain a healthy nervous system.
Vitamin B6 Pyridoxine
its natural sources
Poultry, such as chicken or turkey
fish.
Nuts
Oats.
Dairy products.
the banana.
Fortified breakfast cereal.
Spinach and broccoli
Daily requirement for adults 50 and under:
1.3 mg per day.
Daily requirement for adults over 51:
1.7 mg per day for men.
1.5 mg for women.
the increase
It can lead to weakness in the nerves of the arms and legs.

Vitamin B12 (Cobalamin).
Its deficiency:
Memory weakness
dementia
Numbness in the arms and legs
its natural sources
# Found only in foods from animal sources
Red meat .
Liver and kidneys
fish
Dairy products
eggs.
Some fortified breakfast cereals.
The daily requirement for adults between 19 and 64 years old
2.4 mcg daily.

Folic acid- B9- Folate
its importance
Helps the body form healthy red blood cells.
It works on manufacturing the DNA necessary for rapid cell division, so the symptoms of folic acid deficiency appear on the pregnant woman as a result of her increased need for the vitamin to meet the high rate of cell division in her body as a result of the formation of new tissues in her body (the formation of the fetus and placenta).
Attention:
For anyone who is planning to become pregnant or is pregnant, make sure to take the recommended daily dose of folic acid, which contains 400 mg, three months before conception and until the 12th week of pregnancy.
It helps in reducing the incidence of some birth defects, such as cleft palate

its natural sources
It is found in small amounts in some foods.
broccoli
Green leafy vegetables such as cabbage and spinach.
legumes.
Breakfast cereals fortified with folic acid.

daily requirement for adults. 19-64
400 mcg daily
The daily requirement of a pregnant woman
400-1000 mcg daily

minerals:
magnesium
Its importance:
Helps produce important hormones for bone health.
its natural sources
spinach
Nuts
Whole grain bread, brown bread and wheat bran
The daily requirement for adults from 19 to 64 years old
300 mg per day for men
270 mg per day for women

the increase
Taking high doses of magnesium (more than 400 mg) may lead to diarrhea.

manganese
Its importance:
Formation and activation of some enzymes in the body.
Its natural sources:
You should be able to get all the manganese you need from your daily diet.
the bread
Nuts
breakfast cereals (especially whole grains)
Green vegetables - such as peas
The daily requirement for adults is from 19 to 64
Men 5.5 mg daily
Women 5 mg daily
the increase
muscle pain
Nerve damage
Fatigue and depression.
phosphorous
its importance
Helps build strong bones and teeth
Sources
Red meat
Dairy products.
fish.
poultry.
Brown rice.
Oats.
daily requirement for adults
Adults need 550 mg of phosphorus daily.
the increase
High doses of phosphorous lead to:
Diarrhea or stomach pain
Reducing the amount of calcium in the body, which means bones are more likely to break.

potassium
its importance
Helps control fluid balance in the body.
It helps the heart muscle to function properly.
Its natural sources:
the banana
Some vegetables - such as broccoli and carrots
Beans and pulses
Nuts and seeds
fish
Red meat
chicken
Turkey

The need for adults from 19 to 64 years old
3,500 mg of potassium per day.
the increase
Eating too much potassium leads to:
stomach pain
Feeling nauseous and diarrhea.

selenium
its importance
Helps the immune system function properly.
Helps with reproductive health.
Helps prevent cell and tissue damage.
Natural resources
nut
fish
Red meat
egg
The daily requirement for adults from 19 to 64 years old
75 micrograms per day for men
60 micrograms per day for women
the increase
It leads to selenium poisoning, a condition that can result in hair and nail loss.

sodium chloride (salt)
its importance
Maintains fluid level in the body.
Helps digest food.
its natural sources
Salt is found naturally in small amounts in all natural foods, and salt is added to many processed foods, such as:
Meals are ready.
meat products
Some breakfast cereal.
Dairy products .
canned food
pickles
All kinds of bread.
daily requirement
You should not eat more than 5g of salt (2g of sodium) per day.
the increase
Leads to:
High blood pressure, which increases the risk of stroke and heart attack.

zinc
its importance
Helps make new cells and enzymes.
It plays a role in boosting immunity and body health
Contributes to the growth process in children and adolescents
Helps heal wounds.
its natural sources
Red meat .
oysters.
Dairy products.
grain products.
The daily requirement for adults from 19 to 64 years old
9.5 mg per day for men.
7 mg per day for women.
the increase
Taking high doses of zinc can lead to:
Anorexia
Diarrhea
Stomach ache
nausea
vomiting
calcium (Ca)
Its importance:
Helps build bones and maintain healthy teeth
It regulates muscle contractions, including the heartbeat
Helps improve blood circulation.
its natural sources
Dairy products.
Green leaves
Fish such as sardines and salmon
The daily requirement for adults is from 19 to 64
700 mg of calcium per day.
the increase
stomach pain.
Diarrhea.
iodine
Its importance:
Iodine helps produce thyroid hormones, which help maintain cell health and metabolic rate.
its natural sources
fish
Dairy products
Iodine can also be found in plant foods, such as grains

The need for adults from 19 to 64
Adults need 140 micrograms of iodine daily
the increase
Taking high doses of iodine can lead to:
Changing the way the thyroid gland works, either through enlargement, infections, or thyroid cancer.
stomach pain
Nausea
vomiting
Diarrhea
iron
its importance
Contributes to the formation of red blood cells that transport oxygen throughout the body.
Helps in growth and body health
Helps make some hormones
its natural sources
Red meat
fish
poultry
legumes
Nuts
Dried fruits such as raisins
Fortified breakfast cereal
Daily requirement from 19 to 50 years old
8.7 mg per day for men
14.8 mg per day for women
8.7 mg per day for women over 50
Women who lose a lot of blood during a monthly period (heavy periods) are more likely to develop iron deficiency anemia and may need to take iron supplements.
the increase
holding
feeling tired
stomach pain
copper
its importance
Production of red and white blood cells
Stimulating the release of iron to form hemoglobin, the substance that carries oxygen around the body
Contributes to infant growth, brain development, immune system and strong bones.
its natural sources
Nuts
liver
Bran and whole grain products
mushrooms.
Potato and avocado.
dark chocolate.
The daily requirement for adults from 19-64
to 1.2 milligrams of copper per day.

the increase
stomach pain.
Diarrhea.
Liver and kidney damage (if taken for a long time).

common questions:
How do I know I need a dietary supplement?
Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, well-balanced diet.
Some supplements may help ensure you are getting adequate amounts of essential nutrients or help promote optimal health and performance if you are not consuming a variety of foods and are at risk of deficiency.
Dietary supplements may have undesirable effects, especially if they are taken before surgery or with other nutritional supplements or medications, or if you suffer from certain health conditions. Therefore, you should consult your doctor before taking it and conduct the necessary tests.

Can vitamin C prevent colds or make them shorter?
Taking vitamin C regularly does not prevent you from catching a cold, but vitamin C may help slightly shorten the duration of a cold and reduce the severity of symptoms.

Can zinc cause hair loss? Who are more likely to be deficient?
Zinc deficiency can cause hair loss, as zinc plays an important role in hair tissue growth and repair. It also helps keep the sebaceous glands around the follicles working properly. When taking zinc to correct the deficiency, it may help stop hair loss. However, hair loss may be hereditary or the presence of other factors and is not related to the amount of zinc that you consume, so you should consult a doctor before taking it.
Vegetarians (those who exclude all meat and animal products from their diet) since they absorb less zinc, experts suggest they get double the recommended amount of zinc from plant foods.

What causes calcium deficiency in the body?
Calcium deficiency causes softness in the bones and increases the risk of osteoporosis. Also, calcium deficiency in the blood affects many organs in the body. It may contribute to increased neuromuscular irritability, as it is accompanied by numbness around the mouth, tingling in the hands and feet, and muscle spasms.

What causes iodine deficiency in the body?
Iodine deficiency in the body may cause thyroid disorder, as iodine plays an important role in the production of thyroid hormone, and in the case of severe iodine deficiency, stunted growth and mental retardation can also occur in children.

What causes iron deficiency in the body, and who are more susceptible to this deficiency?
Iron deficiency leads to anemia with poor appetite, brittle nails, cold extremities, fatigue and lack of energy, shortness of breath
Most women of childbearing age are more susceptible to iron deficiency.
Vegetarians (those who exclude all meat and animal products from their diet) have difficulty absorbing iron from plant sources, so experts suggest getting twice the recommended amount (assuming the source is food).

What causes vitamin D deficiency in the body?
Vitamin D deficiency contributes to:
osteoporosis
bone fractures
Pain in the bones
muscle weakness
A severe deficiency of vitamin D in children can lead to a rare disease known as rickets, which causes soft bones, bending them, and delays in growth.

Some supplements contain high doses of biotin and are promoted for healthy hair, skin, and nails. Is that true?
Biotin is a B vitamin found mainly in meat, eggs, fish, nuts and some vegetables. Biotin deficiency can cause skin rashes, hair loss and brittle nails - hence the belief that taking more Biotin will produce healthier skin, thicker hair and strong nails, but this is not. It is true that it improves hair and nails only when there is a deficiency
One of the most common misconceptions about vitamins and minerals is that if a nutrient deficiency is causing a certain set of symptoms, eating more of that nutrient will not only stop those symptoms but will actually make you feel better. In fact, if you're already getting enough, getting more doesn't usually help.

What causes vitamin B12 deficiency and who is most susceptible to this deficiency?
Vitamin B12 deficiency causes memory impairment, dementia, and numbness in the arms and legs
Some people, especially the elderly, are deficient in vitamin B12 because they have difficulty absorbing this vitamin from food, and those who follow a vegan diet (those who exclude all meat and animal products from their diet) often do not get enough vitamin B12 because there is Mostly in animal products, so they may need to take nutritional supplements after conducting the necessary analyzes and consulting a doctor.

Guide to Vitamins and Minerals

an introduction:
Food is the primary source of vitamins and minerals.
If you think you are not getting enough vitamins and minerals from the primary source, this guide is for you.
If you are complaining of symptoms of deficiency or excess, this guide is for you.
If you rely on nutritional supplements only as a source of vitamins and minerals, this guide is for you.
If you want to fight rumors, this guide is for you.
Excluded from this guide:
People with chronic diseases such as diabetes and high blood pressure.
Children and adolescents under the age of 19
Only after consulting a doctor

If we disassemble our body into the atoms that make it up, how much is its value? What are the elements involved in its construction? Why are certain elements present in the body in greater quantity than others?

The human body is made up of a myriad of molecules, but they are all made up of a few dozen building blocks: the chemical elements that appear on the periodic table. As for the percentage of atoms spread in the body, it varies greatly. What is the ratio of each of the elements to the total elements in the body?
To answer this question, we first need to estimate the total number of atoms in the body and then find the ratio of each element to the total number of atoms. The body of an adult man who weighs seventy kilograms contains approximately 6.71 X 1027 atoms (that is, 6700 trillion trillion) of about sixty of the one hundred and eighteen elements found in the periodic table.

The human body consists mainly of water (each molecule of which consists of two hydrogen atoms and one oxygen atom) and "organic" molecules made up of a structure of carbon atoms to which other elements are attached. Organic molecules include proteins (containing mainly carbon, hydrogen, oxygen, and nitrogen, as well as sulfur and selenium), carbohydrates (containing mainly carbon, oxygen, and hydrogen), lipids (as carbohydrates), and nucleic acids (carbon, hydrogen, nitrogen, oxygen , and phosphorus). Therefore, it is not surprising that 99% of the atoms in the human body are composed of only six elements: hydrogen (62.9%), oxygen (24%), carbon (12%), nitrogen (0.6%), calcium (0.24%), and phosphorus (0.14%). ).

Calcium is included in the list of elements because it is essential for building our skeleton, whose bones contain 99% of the body's calcium. Calcium is also important for muscle function, cell communication, and the activity of certain proteins. As for the element phosphorous, it was included in the list because it is necessary to build the skeleton and teeth. Phosphorous also has a role in the production of energy in the cell and in the building of DNA and in the performance of some enzymes - albumins that perform many and varied functions inside and outside cells - to their job perfectly.

As for the remaining 0.18%, it includes elements necessary for the continuation of life, including sulfur, sodium, potassium, chlorine, and magnesium. The group of other elements that the body needs are called "trace elements" because they are present in very small quantities. These elements are silicon, fluorine, iron, zinc, copper, lithium, manganese, iodine, cobalt, chromium, molybdenum, and selenium.

As for the other elements in our bodies, they do not seem to have a vital function, and their presence in the body may be due to their high prevalence rate in nature. For example, strontium, rubidium, bromine, and aluminum are present in the body in greater quantities than iodine, although iodine is necessary for the functioning of the thyroid gland and the elements mentioned do not perform any important function.

Prevalence of the main elements in the human body (0.18% other than included in the planning) | Layout: Amit Shraga, Maria Gorokhovsky

Pricing the human body

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If we extracted the elements from the human body after death, they would have a certain economic value, but not high. In 1924, the American physician Charles Mayo estimated the value of all the atoms in the human body at only 84 cents, according to the prevailing prices in those days. The matter is due to the fact that the six most common elements in the body are very cheap elements because they are around us in abundance and it is easy to obtain them, but the body also contains some rare and expensive elements, such as gold.

The total instantaneous value of all the elements of the object is two hundred US dollars or a little less. The potassium atoms stand out in particular, amounting to about $142. Potassium atoms constitute 0.03% of all atoms in the body, and their average mass is 142 grams in an adult human, knowing that the price of a kilogram of potassium in the market is approximately one thousand dollars.

But the division into atoms gives a misleading impression, as the price of certain molecules in the human body is much more than the sum of the price of the atoms that make them up individually. There is no doubt, of course, that the value of the human body while it is alive is much higher than the value of all the atoms or molecules that make it up. As the inventor Thomas Alva Edison said: "A man is worth from the neck up a few dollars, but he is worth above the neck everything his brain can produce."

So what is a person made of? There's an imprecise but poetic epithet in Steeley's song

Nutrients are defined as compounds that the human body cannot fully manufacture, or manufactures in insufficient quantities, and they are divided into two categories: the first category is macronutrients, and the second category is micronutrients. The World Health Organization has indicated the need to obtain these nutrients from food. As they are essential for growth, maintaining health, and disease prevention. [1] Macronutrients include: water, protein, carbohydrates, and fats, which the body needs in large quantities, while micronutrients include vitamins and minerals, which the body needs in small quantities. However, it should be noted that their deficiency can lead to ill health.[2] Nutrients needed by the body Carbohydrates are a major food source, and an essential form of energy, as they are important for living organisms, as they transfer energy, and their derivatives also participate in energy. The reproduction process, the functions of the immune system, and the process of blood clotting,[3] and it is possible to distinguish between good carbohydrates and bad carbohydrates through their fiber content; Good carbohydrates contain high amounts of dietary fiber, and they take longer to digest, and are used as an energy source, while bad carbohydrates contain a small amount of fiber and refined carbohydrates. [4] Carbohydrates are divided into several sections, as follows: [5] Sugars: Sugars are the simplest types of carbohydrates, and they are found naturally in some foods, such as: fruits, vegetables, milk and its derivatives. It should be noted that there are three types of sugars, namely: fructose, known as fruit sugar, and sucrose. Sucrose is known as table sugar, and lactose is known as milk sugar. Starches: complex carbohydrates; Which is made from several sugar units linked together, and is found naturally in vegetables, grains, beans, and cooked dry peas. Dietary fiber: Fiber is also a complex carbohydrate, and is naturally found in fruits, vegetables, and whole grains. Protein Proteins are known as complex large molecules that perform many important roles in the body, and they consist of many small units that may number hundreds or thousands, and they are linked to each other in long chains, forming what is known as amino acids (in English: Amino Acids). ),[6] It is worth noting that there are about 20 types of amino acids used in building proteins, and these types are classified into essential amino acids, which the body cannot manufacture, but must be obtained from the diet, and non-essential amino acids, which The body can manufacture them, [7] Proteins are also necessary for building tissues and organs in the body, and for performing their functions and regulating them, [6] In addition to their role in transporting molecules throughout the body, helping to repair cells, forming new cells, and reducing the risk of injury to the body It also promotes healthy growth in children, adolescents, and pregnant women. It is worth noting that not getting enough protein from the diet leads to the body not performing these functions, in addition to infection. Many problems, such as: loss of muscle mass, failure to grow, poor performance of the heart muscle, lungs, and may lead to early death. [8] Animal sources of protein are complete protein sources, as they contain all the necessary amino acids that the body needs, Unlike plant sources that are considered incomplete protein sources, due to their lack of one or more essential amino acids, [7] Here are examples of animal and plant sources of protein: [9][10] Animal protein sources: This group includes both eggs , fish, and red meat from cows, deer, and poultry such as: chicken, turkey, and quail, in addition to dairy products, such as: cheese, milk, and whey protein (in English: whey protein) Plant protein sources: This group includes a number of items They are as follows: legumes, such as: lentils, beans of all kinds, peas, edamame beans, soybeans, and its products, such as: tofu, in addition to peanuts. Nuts and seeds, such as: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds, and others. Whole grains, such as wheat, Kamut, quinoa, rice, oats, buckwheat, and others. Other sources, such as: vegetables and fruits, but it is worth noting that they contain less protein than those found in other plant foods, and examples include: corn, broccoli, asparagus, ground artichokes, and Brussels sprouts. Fat Fat is one of the main nutrients that the body needs to obtain energy, absorb vitamins, and maintain heart and brain health, [11] Fat was divided into four main groups, and each group has a chemical composition and its own physical properties. Some fats are solid at room temperature, such as saturated fats and trans fats, and these fats are considered harmful, while some other types are liquid at the same temperature, such as: monounsaturated fats and polyunsaturated fats.[12] It is worth mentioning. Different types of fats affect the body differently

This vitamin also supports the immune system, reduces blood clotting, and dilates blood vessels. Vitamin K: Vitamin K helps the body form blood clots, thus reducing the risk of heavy bleeding. Minerals Minerals are important nutrients that an individual needs to maintain the health of the body, as they are necessary for various body functions, such as: the formation of enzymes, hormones, and helping bones, muscles, the heart, and the brain to perform their functions properly, and there are two types of minerals, namely: what is known Macrominerals, which are minerals that the body needs in larger quantities than others, and trace minerals, which are minerals that the body needs in very small quantities, [19] Here are the types of minerals, and some examples of them: Minerals that the body needs in quantities greater than Others: Among the most prominent minerals included in this group are the following: [20] Calcium: It is considered one of the most abundant minerals within the human body, as it is used in building bones and teeth, in addition to sending nerve signals between cells, and the recommended daily amount for adults is That's about 1,000 to 1,200 milligrams a day of calcium. Phosphorus: This mineral forms part of bones in the form of the mineral hydroxyapatite, DNA, RNA, and energy molecules such as adenosine triphosphate (ATP) and adenosine diphosphate. (in English: ADP), in addition to its role in the formation of cell membranes, and the recommended daily amount for adults is approximately 700 milligrams of phosphorus. Magnesium: The body uses this mineral in metabolism, energy production, and the formation of vital molecules, in addition to its role in building cell membranes and chromosomes. 320 milligrams. Sodium, potassium, and chloride: These three minerals contribute to maintaining charge gradients across cell walls, and sodium maintains blood pressure and volume, and sodium and chloride form table salt, or known as sodium chloride, and the individual's need varies An adult has between 1.5 to 3.8 grams per day of sodium chloride. As for potassium, it is considered an accompanying factor for a number of enzymes, in addition to being one of the electrolytes in the body (in English: Electrolyte); It is a substance that contains free ions, and is a medium that transmits electricity. It is worth noting that low potassium levels may be dangerous, as it may cause fatigue, muscle tension, and abdominal pain. The average adult needs about 4.7 grams per day of potassium. Sulfur: This mineral is widely available in nature, so it is not considered one of the minerals that the body needs to consume from the diet, and it is an important component of two amino acids used in the formation of most body proteins. They are: cysteine and methionine. Minerals that the body needs in small quantities: Examples of these minerals include the following: Iron: Iron contributes to the transport of oxygen; As it is associated with the hemoglobin protein (in English: Hemoglobin), it helps to transfer red blood cells from the lungs to the rest of the various tissues of the body, and it should be noted that males aged 19 to 30 years need approximately 8 milligrams of iron, while females need Approximately 18 milligrams of iron for the same age group. [21] Zinc: Zinc is a nutrient found throughout the body. It is important for the senses, such as: smell, taste, and wound healing. It also contributes to immune system functions and metabolic processes. The recommended daily intake for male adults is 11 milligrams of zinc, while females need approximately 8 milligrams of it. [22] Selenium: This mineral has a role in metabolic processes, and it is naturally available in water, soil, and some foods, and it reaches the safe upper limit of selenium. For adults, it equals 400 micrograms per day, and a dose that exceeds this amount is considered an excessive dose. [23] Manganese: The body needs manganese for the brain, nervous system, and many enzymes to perform their functions, despite the body’s ability to store approximately 20 milligrams. Of manganese in the kidneys, liver, pancreas, and bones, but there is a need to obtain it from the diet, and the adequate intake of manganese is approximately 1.8 to 2.3 milligrams, and this amount varies for children of different ages.[24] Other minerals; Such as: cobalt, fluoride (in English: Fluoride), copper, iodine. [19] Water Water represents 50% to 75% of the human body, as it is included in the formation of blood and digestive juices (in English: Digestive). Juices), urine, and sweat, in addition to its presence in muscles, fat, and bones. It is worth noting that the body cannot store water, so it must be obtained daily; This is in order to compensate for what was lost from it through the lungs, skin, urine, and feces, and the amount of water that the body needs depends on several factors, such as: body size, metabolic processes, weather, food intake during the day, in addition to the level of physical activity,[25] ] However, some general guidelines can be followed to maintain water levels in the body, such as drinking water when feeling thirsty, and in the event of exercise, and when temperatures rise, it is necessary to make sure to drink a sufficient amount of water to compensate for the lost of it.[26] The main nutrients indicate L

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