Copper

Copper

Copper is a mineral, needed by the body in trace amount and an essential ingredient of proteins and enzymes.
Action
It helps in the;

• storage of iron
• formation of hemoglobin in red blood cells
• production of enzymes
• prevention of anemia

Deficiency
The deficiency of copper leads to fatigue, dizziness and skin sores.
Side effects
Over doze may lead to nausea, vomiting, muscle cramps and anemia.
Recommended Dietary Allowances
Infants- 0.7 mg
Children-1-1.5mg
Adults- 2-3 mg
During pregnancy and lactation period, the women should go for mega doses of copper intake but, intake of copper through daily diet can be considered.
Sources
Nuts, Cashews, Honey, Oysters, Salmon, Mushrooms and Oats

Cobalt

Cobalt
Cobalt is one of the mineral, needs in small amount and is stored in the liver. It is richly available in a well balanced diet.
Action
It is similar to Vitamin B12 and essential for the production of blood cells.
Deficiency
Deficiency of cobalt may lead to pernicious anemia
Side effects
Over doze may lead to thyroid enlargement in infants and adults.
Sources
The richest sources are meat, oysters, cabbage, lettuce, spinach but strict vegetarians are at greater risk of cobalt deficiency than others.

Chromium

Chromium

Chromium is one of minerals, needs it only less amount for the body.
Action
It helps to:
-convert blood glucose into energy
-increase the efficiency of insulin
-Improves the tolerance to glucose in diabetic patients
Side effects
Over doze of chromium poses no danger.
Recommended Dietary Allowances
Infant-1-40mcg
Children-50-100mcg
Adult-50-200mcg
Sources
Meat includes beef, chicken, liver, fish, oyster, cheese, egg, fresh fruit, potato and whole grain products.

Choline

Choline

Choline plays an important role in the nervous system. It is a component of lecithin and part of the Vitamin B complex.
Action
It helps to;
-produce acetyl choline, a substance essential for transmission of signals in the nervous system
-transport fat into the body cells
-maintain health of the liver and kidneys
The deficiency of choline leads to internal bleeding, high blood pressure, heart diseases and degeneration of the liver. 

Side effects
Over doze may cause dizziness, nausea and vomiting
Recommended Dietary Allowances
A typical diet provides 500-900mg daily, but do not exceed more than 1gm per day.
Sources
Cabbage, cauliflower, green beans, lentils, soybeans, egg, rice and liver are the major sources of choline.

Chloride

Chloride

Chloride is a component of hydrochloric acid. This mineral commonly found in salt products. Chloride helps to maintain acid balance in the body’s cells and fluids.
Side effects
Deficiency of chloride leads to weakness or confusion. At the extreme, it may lead to coma.
Recommended Dietary Allowances
Infants-0.7gms
Children- 2.1gms
Adult- 2.5-3.0gms
Sources
Main source is table salt.

Calcium

Calcium

calcium and Phosphorous are the most abundant minerals in body, work together to keep our bones and teeth healthy. It is available as natural and synthetic supplements, found in mainly dairy products.
Action
-enhances bone and teeth strength
-facilitates the transmission of nerve impulses
-promotes blood coagulation
-enables muscle to relax and contract e.g. heart
-essential for growth and development of children
-saves off the brittle bone diseases osteoporosis, when used in combination with estrogen
-prevents muscle spasm, muscle cramps and tetanus
Recommended Dietary Allowances
Infants-400 mg
Children- 800 mg
Adults -1200 mg
Pregnancy- 1600 mg
Lactating women- 1600 mg
Post menopausal women- 1500 mg
Side effects
Doses above 200 mgs per day can lead to serious problems such as loss of appetite, constipation, fatigue, depression, nausea, vomiting, high blood pressure, slow or irregular heart beat and kidney stones. Remember that smoking, alcohol, tea or coffee decreases the absorption of calcium.
Sources
Calcium found in dairy products, salmon, sardines, greens, almonds, soy beans, yogurt, milk and cheese.

Branded Chain Amino acids

Branded Chain Amino acids

Three essential amino acids- Leucine, Isoleucine and Valine called branched chain. These are building blocks of protein. As these are not manufactured in the body, it must be obtained through diet, called as essential amino acids. The research studies showed that theses amino acids may help to restore muscle mass following surgery, an injury or trauma. Deficiency of essential amino acids leads to loss of stamina, weak immunity, slow healing of wounds, weakness and depression.
Recommended Dietary Allowances
The estimated adult daily requirement for Leucine, Isoleucine and Valine is 9mgs, 6mgs and 7mgs respectively. Infants and children require essential amino acids twice the adult requirement. Your total daily requirement for protein in general is number of grams equal to half of your body weight in pounds. For instance, if a person weighs 180 pounds, he needs 90gms of protein daily.
Sources
These amino acids are available in meat and dairy products.

VITAMIN K

VITAMIN K
There are two forms of Vitamin K are Phylloquinone (found in greens) and Menaquinone (produced in the body intestinal bacteria normal flora). Antibiotics destroy these bacteria, which leads to deficiency.
Action
It helps to:

• maintain blood clotting process
• produce clotting factors e.g. Prothrombin
• prevents hemorrhagic diseases

Recommended Dose

• Male- 140 mcg per day
• Female-140 mcg per day
• Pregnant woman- 140 mcg per day
• Breast feeding mothers- 140 mcg per day
• Infants – 15-30 mcg per day
• Children –15-30 mcg per day

Sources
It is found in sprouted peas, cabbage, cauliflower, oats, soya beans, spinach, cheese, egg yolk and green tea.
Side effects
Over doze of vitamin K may cause allergy, liver toxicity and drain damage among infants.

Vitamin H (Biotin)

Vitamin H (Biotin)
It is water soluble form and produced naturally with in the body by normal intestinal bacteria.
Action

1. It helps the body from fatty acids and process amino acids, starches and sugars.
2.  It helps to maintain sweat glands, skin, nerves, bone marrow and male sex glands.

Side effects
It is known as non toxic.
Recommended Dose

• Male- 100-200 mcg per day
• Female-100-200 mcg per day
• Pregnant woman- 100-200 mcg per day
• Breast feeding mothers- 100-200 mcg per day
• Infants - 35 mcg per day
• Children –65-100 mcg per day

Sources
It is found in dairy products including butter, cheese, milk, nuts, cashews, vegetables, green peas, soybeans, organ meats, egg, fish, chicken, brown rice, oats and sun flower seeds.

Vitamin D

Vitamin D
It is a fat soluble vitamin, present in two forms such as Ergocalciferol, which is found in a relatively small selection of foods and Cholecalciferol, which the body manufactures when exposed to sun.
Action
It helps to:

• control the formation of bone
• increases the amount of calcium and phosphorous by absorbing from small intestine
• facilitates normal growth and development of teeth and cartilage especially in children
• prevent rickets

Recommended Dose

• Male- 600 IU
• Female-600 IU
• Pregnant woman- 1000 IU
• Breast feeding mothers- 1000 IU
• Children –400 IU

Women over an age of 55 years may need to take a vitamin D supplement, because of menopause. The sunscreen lotion protects from harmful ultra violet rays, limits the body’s production of vitamin D.
Sources
Sunlight is the best source of vitamin D. Other sources are milk, mackerel, sardine and salmon.
Side effects
Overdose may damage kidneys, cardiovascular system, high blood pressure, seizures and premature hardening of the arteries.

Vitamin E

Vitamin E
It is a fat soluble vitamin, known as Alpha-tocopherol and a leading antioxidant. It can build up in the body and high dozes may lead to toxicity.
Action
It helps to:

• protect the fats found in cell membrane through out the body from oxidation
• inhibit the natural cell destruction that occurs with age
• prevent blood clots
• prevent the risk of heart disease
• produce normal red blood cells

Recommended Dose

• Male- 30 IU
• Female-24 IU
• Pregnant woman- 30 IU
• Breast feeding mothers- 33 IU
• Infants – 12 IU
• Children –24 IU

Sources
Vegetable oil, corn, cotton seed, peanut oil are the best sources of vitamin E. Almonds , sunflower seeds, walnuts, whole wheat flour, spinach, onions, apples and black berries.

Vitamin C

Vitamin C
It is a water soluble vitamin called Ascorbic acid. It has an essential role in the manufacture of collagen and also repair damaged tissue and has antioxidant properties.
Action
It helps to:

• cure common cold
• absorb iron
• prevent iron deficiency anemia
• produce hemoglobin and red blood cells
• keep the gums and teeth healthy
• heal broken bones
• treat urinary tract infection
• treat scurvy (symptoms are bleeding gums, loss of teeth, delayed wound healing)

Recommended Dose

• Male- 60 mg per day
• Female-60 mg per day
• Pregnant woman- 80 mg per day
• Breast feeding mothers- 80 mg per day
• Infants - 35 mg per day
• Children –50 mg per day

Sources
Best sources are orange, lime, broccoli, cabbage, grapes, spinach, strawberries and tomatoes.
Side effects
Over doze may lead to head ache, stomach cramps, nausea, vomiting, dizziness and faintness.

Vitamin B12

Vitamin B12
It is a water soluble vitamin, is also called Cobalamin and Cyanocobalamin. It is found in non vegetarian foods, not in plant based foods. Those who are on macrobiotic diet or vegetarian, suffers from Vitamin B12 deficiency.
Action
It helps to:

• Burn fat and carbohydrates
• Grow and develop normally
• Develop red blood cells
• Produce protective sheath for nerve cells
• Process DNA
• Prevent nerve damage and pernicious anemia

Recommended Dose
Male- 3 mcg per day
Female-3 mcg per day
Pregnant woman- 4 mcg per day
Breast feeding mothers- 4 mcg per day
Infant - 0.5 mcg per day
Children – 2.5 mcg per day
Sources
The best sources are fish (mackerel, sardine and snapper), dairy foods, organ meats and eggs.
Side effects
Overdose any cause nose bleeding, bleeding from the ears and dry mouth.