WHAT ARE THE FLAVONOIDS?

The flavonoids (also known as bioflavonoids, polyphenols or vitamin P) are probably the most well known group of phytonutrients (a group of chemical compounds which occur naturally in plants and have numerous health benefits but are not considered essential nutrients).  The flavonoid group is comprised of 9 separate sub-groups:
- Anthocyanins (which include cyanidin, delphinidin, malvidin, pelargonidin, peonidin and petunidin).
- Chalconoids.
- Coumestans (which include coumestrol).
- Flavanones (which include hesperidin, naringenin and silymarin).
- Flavanonols (which include taxifolin).
- Flavan-3-ols (which include catechin, epicatechin, gallocatechol, epigallocatechin gallate, epicatechin gallate, theaflavin and thearubigins).
- Flavones (which include apigenin, luteolin and tangeretin).
- Flavonols (which include gingerol, isorhamnetin, kaempferol, myricetin, rutin and quercetin).
- Isoflavones (which include daidzein and genistein).

The flavonoids were first discovered and isolated in 1938 by the Hungarian biochemist Albert Szent-Györgi.  He initially believed that the flavonoids were a vitamin (as they possess vitamin like properties) and so named them vitamin P.  However, it was later discovered that flavonoids are not essential to human health and therefore not technically vitamins (although they are still sometimes unofficially classified as water soluble vitamins today).

Although the flavonoids are not believed to be essential in humans, there is a growing body of evidence which suggests consuming these plant based nutrients can provide significant health benefits.  Most notably they are highly potent antioxidants which can protect your body’s cells from damaging free radicals (harmful by-product that are released during oxygen related reactions) and indirectly offer further protection against a variety of diseases and health conditions.

In this article I will be discussing the 9 flavonoid sub-groups in greater detail:

1) ANTHOCYANINS

Functions:- The anthocyanins act as powerful anti-inflammatories (substances which prevent unnecessary inflammation within the human body), antioxidants and antitoxics (substances which fight harmful toxins within the body).  They also have cancer fighting properties and can prevent colon cancer, lung cancer, prostate cancer and skin cancer.  Additionally, the anthocyanins can assist in the treatment of type 2 diabetes (by reducing blood glucose levels and increasing insulin sensitivity within the body) and prevent atherosclerosis (a condition where hard plaques form in your artery walls and restrict the flow of blood).

Recommended Daily Allowance (RDA):- There is currently no RDA for the anthocyanins.

Food Sources:- Berries are often the best source of anthocyanins.  Blueberries in particular are an excellent source and contain 16.97 milligrams (mg) of cyanidin, 47.4mg of delphinidin, 61.35mg of malvidin, 23.49mg of peonidin and 26.42mg of petunidin per 100 grams (g).

Overdose Symptoms:- There are no reported overdose symptoms associated with anthocyanin consumption.

Deficiency Symptoms:- There are no reported deficiency symptoms associated with anthocyanin consumption.

2) CHALCONOIDS (CHALCONES)

Functions:- The chalconoids are powerful antibacterials (substances which kill or slow the growth of bacteria), antifungals (substances which treat fungal infections), antimicrobials (substances which kill or slow down the growth of microorganisms) and antioxidants.  Additionally, they prevent a variety of diseases and disorders including acne, Alzheimer’s disease (a mental disorder which leads to the loss of memory, thought and speech), cancer, diabetes and heart disease.

RDA:- There is currently no RDA for the chalconoids.

Food Sources:- There is little information available on the exact amounts of chalconoids in specific foods.  However, they can be found in the leaves of ashitaba, eucalyptus and liquorice plants.

Overdose Symptoms:- There are no reported overdose symptoms associated with chalconoid consumption.

Deficiency Symptoms:- There are no reported deficiency symptoms associated with chalconoid consumption.

3) COUMESTANS

Functions:- Comestans act as phytoestrogens (compounds which regulate estrogen levels in the body and help prevent cancer, heart disease, osteoporosis (reduced bone mineral density) and negative menopausal symptoms) and also prevent cancer.

RDA:- There is currently no RDA for coumestans.

Food Sources:- Alfalfa, peas, soya beans and red clover are all great sources of coumestans.  Green peas are a particularly rich source of coumestrol and contain 6.25mg per 100g.

Overdose Symptoms:- There are no reported overdose symptoms associated with coumestan consumption.

Deficiency Symptoms:- There are no reported deficiency symptoms associated with coumestan consumption.

4) FLAVANONES

Functions:- The flavanones are powerful antioxidants which also protect against cancer, treat diabetes and strengthen the immune system.  In addition to this, they keep your blood and blood vessels healthy by acting as a hypolipidemic (a substance which lowers the levels of lipids in the blood) and reducing blood levels of low density lipoprotein (LDL) cholesterol (a type of cholesterol which can cause blockages in the arteries).  Finally, the flavanones support a healthy liver by acting as an antihepatoxic (a substance which protects the liver from various types of damaging toxins), reducing the production of the hepatitis C virus (a type of virus which damages the liver and causes liver inflammation), supporting the production of new liver cells and treating various liver diseases.

RDA:- There is currently no official RDA for the flavanones.  However, some studies suggest that you should try to consume between 10mg and 100mg of hesperidin and between 280mg and 420mg of silymarin each day to realise all the health benefits of these flavanones.

Food Sources:- Citrus fruits often contain the highest levels of flavanones.  Oranges are thought to be 1 of the best sources available with 100g of this fruit supplying your body with 27.25mg of hesperidin and 15.32mg of naringenin.

Deficiency Symptoms:- Failing to consume at least 10mg of hesperidin each day can lead to abnormal capillary bleeding, leg cramps, pain in the extremities and weakness.

Overdose Symptoms:- There are no reported overdose symptoms associated with flavanone consumption but some people are allergic to silymarin.  This can lead to a number of allergic reactions such as breathing difficulties, closing of the throat, diarrhea and hives (a type of skin rash).

5) FLAVANONOLS

Functions:- The flavanonols are potent antihistamines (substances which counteract the effects of histamine and reduce allergic symptoms), anti-inflammatories and antioxidants.  They can also keep your blood healthy by improving circulation, preventing atherosclerosis, reducing blood levels of LDL cholesterol and reducing high blood pressure.  Finally, the flavanonols can prevent cancer and diabetes.

RDA:- There is currently no official RDA for the flavanonols.  However, certain studies suggest that consuming between 50mg and 1,000mg of taxifolin each day will allow you to enjoy the health benefits of this specific flavanonol.

Food Sources:- Milk thistle and red onion are the best flavanonol foods.  However, the exact amounts in these foods are not known.

Overdose Symptoms:- There are no reported overdose symptoms associated with flavanonol consumption.

Deficiency Symptoms:- There are no reported deficiency symptoms associated with flavanonol consumption.

6) FLAVAN-3-OLS

Functions:- The flavan-3-ols are powerful antihistamines and antioxidants.  They have also been linked with the prevention of various diseases and mental disorders including Alzheimer’s disease, cancer, diabetes, dementia (a form of mental deterioration), hepatitis and Parkinsons’s disease (a degenerative brain disease which causes loss of mobility and speech).  Additionally, the flavan-3-ols keep the blood healthy by preventing arteriosclerosis (the hardening and loss of elasticity within the arteries), preventing high blood pressure and reducing blood levels of LDL cholesterol.

RDA:- There is currently no official RDA for the flavan-3-ols.  However, research suggests that consuming approximately 20mg of epicatechin, 2,000mg of epigallocatechin gallate and 8mg of theaflavin will allow you to unlock the health benefits of these flavan-3-ols.

Food Sources:- Dark chocolate and tea are extremely rich in the flavan-3-ols.  A 100g serving of dark chocolate provides you with 11.99mg of catechin and 41.5mg of epicatechin whilst a 100 millilitre (ml) serving of green tea provides you with 2.55mg of catechin, 8.29mg of epicatechin, 77.81mg of epigallocatechin gallate, 20.95mg of epicatechin gallate and 1.03mg of theaflavin.

Overdose Symptoms:- Overdosing on epigallocatechin gallate can interfere with its ability to fight cancer and free radicals whilst consuming too much epicatechin gallate can stimulate tumour growth.  Therefore, it is recommended that you consume no more than 4,000mg of epigallocatechin gallate and 200mg of epicatechin gallate per day.

Deficiency Symptoms:- There are no official deficiency symptoms associated with flavan-3-ol consumption.  However, Dr Norman Hollenberg has suggested that failing to consume enough epicatechin may cause cancer, diabetes, heart failure and stroke.

7) FLAVONES

Functions:- The flavones are potent antioxidants, antihistamines, anti-inflammatories and antispasmodics (substances which prevent muscle spasms).  They also act in a protective capacity by preventing allergies, brain damage, cancer, diabetes, respiratory disorders and vision disorders.  Additionally, the flavones keep the blood healthy by preventing atherosclerosis, reducing blood levels of LDL cholesterol and strengthening the capillaries.

RDA:- There is currently no official RDA for the flavones.

Food Sources:- The flavones can be found in various herbs, spices and green leafy vegetables.  Some of the best food sources are parsley (which contains 225.93mg of apigenin per 100g), thyme (which contains 45.25mg of luteolin per 100g) and oranges (which contain 0.3mg of tangeretin per 100g).

Overdose Symptoms:- Eating high levels of apigenin can reduce the effectiveness of certain cancer treatments.  Additionally, overdosing on luteolin can lead to gastric hypersecretion (excessive formation of gastric juices), nausea and vomiting.

Deficiency Symptoms:- Currently there are no reported deficiency symptoms associated with flavone consumption.

8) FLAVONOLS

Functions:- The flavonols are powerful antidepressants, antihistamines, antioxidants and phytoestrogens.  They are also highly protective against cancer and can help fight breast cancer, colon cancer, esophageal cancer, liver cancer, lung cancer, ovarian cancer, pancreatic cancer and prostate cancer.  Additionally, the flavonols can assist in the treatment of other health conditions such as arthritis (inflammation of the joints), atherogenesis (the formation of plaques on the artery walls), diabetes, haemophilia (a condition which causes uncontrollable bleeding), heart problems, mental disorders, migraines, nausea and venous edema (a condition which causes swelling in the lower legs).  Finally, they can boost your metabolism (by supporting the production of the metabolism boosting hormone triiodothyronine which is also known as T3), enhance the effectiveness of vitamin C, increase energy and endurance during exercise, improve blood circulation, prevent arteriosclerosis, reduce blood levels of LDL cholesterol and strengthen the capillaries.

RDA:- There is currently no official RDA for the flavonols.  However, certain studies suggest that you should try and consume between 10mg and 12mg of kaempferol, between 200mg and 600mg of rutin and between 200mg and 500mg of quercetin each day to enjoy all the health benefits of these flavonols.

Food Sources:- The flavonols can be found in a wide variety of plant based foods such as herbs, fruits, vegetables and teas.  2 of the best flavonol food sources are black tea (which contains 1.31mg of kaempferol and 1.99mg of quercetin per 100g) and cranberries (which contain 6.78mg of myricetin and 14.02mg of quercetin per 100g).

Overdose Symptoms:- Overdosing on gingerol supplements can lead to confusion, dizziness and irregular heartbeats whilst consuming high levels of kaempferol and myricetin can lead to allergic reactions and interference with other medications and supplements.  Eating high levels of rutin can cause dizziness, fatigue, headaches, muscle stiffness, rapid heartbeats and stomach upsets whilst overdosing on quercetin can cause diarrhea, headaches, interference with anticoagulants (which can lead to uncontrollable bleeding) and kidney damage.

Deficiency Symptoms:- Currently there are no reported deficiency symptoms associated with flavonol consumption.

9) ISOFLAVONES

Functions:- The isoflavones act as powerful anthelmintic s (substances which remove parasitic worms from the body), antioxidants and phytoestrogens.  They also protect against various types of cancer (particularly breast cancer and prostate cancer), prevent diabetes and support the production of osteoblasts (cells that produce bone mass).

RDA:- There is currently no official RDA for the isoflavones.  However, a number of studies suggest that consuming between 50mg and 100mg of isoflavones each day will allow you to activate the health benefits listed above.

Food Sources:- Soybeans and soy based products often contain the highest levels of isoflavones.  2 of the richest food sources are green soybeans (which contain 67.79mg of daidzein and 72.51mg of genistein per 100g) and soy protein isolate (which contains 33.59mg of daidzein and 59.62mg of genistein per 100g).

Overdose Symptoms:- Currently there are no reported overdose symptoms associated with isoflavone consumption.  However, provisional research suggests that eating high levels of isoflavones may increase your cancer risk.  Additionally, certain people are allergic to isoflavones and for these people consuming high levels can cause interference with mineral absorption and thyroid function.

Deficiency Symptoms:- Currently there are no reported deficiency symptoms associated with isoflavone consumption.

FLAVONOIDS SUMMARY

As you can see, the flavonoids are very important nutrients that can protect your body from many diseases, keep your cells strong, support vital functions and much more.  Although they are not considered essential to human health, you should not neglect these powerful plant based nutrients.  Fruits, herbs, vegetables and teas are all low in calories, rich in flavonoids and contain high levels of many other important nutrients.

Despite this, many people do not consume enough flavonoid rich foods.  So if your diet is currently lacking in any of the foods listed above try to start including them as soon as possible.  Fruits make great snacks, herbs are an excellent way to spice up a meal, vegetables are a brilliant way to add consistency to a dish and tea is a really healthy way to stay hydrated.

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WHAT IS PARA-AMINOBENZOIC ACID?

Para-aminobenzoic acid (also known as PABA or vitamin Bx) is an unofficial water soluble, B complex vitamin.  Para-aminobenzoic acid is not considered a true vitamin because it is part of vitamin B9 and can be produced in the body by intestinal bacteria.  However, it is a powerful antioxidant (substances that protect the body from oxygen related damage) and also keeps the skin and hair healthy.  In this article I will be looking at para-aminobenzoic acid in greater detail.

WHEN WAS PARA-AMINOBENZOIC ACID DISCOVERED?

Para-aminobenzoic acid was discovered in 1943 by E. T. Krebs.

HOW DOES YOUR BODY USE PARA-AMINOBENZOIC ACID?

As discussed above, para-aminobenzoic acid is a powerful antioxidant and is crucial to the health of the hair and skin.  The list below outlines the functions of para-aminobenzoic acid in the human body:
- Assisting in the metabolism and utilisation of protein (as a coenzyme).
- Assisting in the formation of red blood cells.
- Assisting with the utilisation of vitamin B5.
- Maintaining intestinal flora (microorganisms that support intestinal health).
- Promoting healthy hair and skin.
- Protecting the body’s cells from damaging free radicals (harmful by-products of oxygen based reactions) (as an antioxidant).

Other research has been conducted which suggests para-aminobenzoic has further benefits.  The list below outlines these potential health benefits:
- Possibly restoring grey hair to its original colour when used in combination with inositol, vitamin B5 and vitamin B9.
- Possibly increasing fertility amongst women.
- Possibly preventing the accumulation of abnormal fibrous tissue in the body.
- Possibly restoring hair when used in conjunction with vitamin B5, vitamin B7, vitamin B9 and vitamin E.
- Possibly treating peyronie’s disease (a penis disorder that can cause pain and change the shape of the penis).
- Possibly treating vitiligo (loss of colour or pigmentation in some areas of skin).

HOW MUCH PARA-AMINOBENZOIC ACID DO YOU NEED?

Since para-aminobenzoic acid is not an official vitamin no recommended daily allowance (RDA) has been established.  The body can produce some para-aminobenzoic acid but most sources suggest taking a daily dose of between 30 milligrams (mg) and 100mg for optimal health.  Therapeutic doses can be as high as 200mg in children and 400mg in men but you should consult your doctor before ingesting this much para-aminobenzoic acid.

WHICH FOODS CONTAIN PARA-AMINOBENZOIC ACID?

Little information is available on the amounts of para-aminobenzoic acid in foods.  However, the following are considered as good food sources of this nutrient:
- Green leafy vegetables.
- Mushrooms.
- Organ meats (such as the liver and kidneys).
- Whole grain products (such as whole grain bread and whole grain rice).

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH PARA-AMINOBENZOIC ACID?

Unlike other water soluble vitamins, excess para-aminobenzoic acid is stored in the body and toxic levels can build up.  No official tolerable upper limit (TUL) has been set for para-aminobenzoic acid but most sources consider up to 400mg per day as safe.  Exceeding this limit has been linked with mild overdose symptoms.  Taking more than 8 grams (g) per day has been linked with more serious symptoms and doses of over 20g can be fatal in small children.  The symptoms of para-aminobenzoic acid overdose include:
- Fevers.
- Liver damage.
- Nausea.
- Skin rashes.
- Vitiligo.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH PARA-AMINOBENZOIC ACID?

Para-aminobenzoic acid deficiency is rare as the body can produce this nutrient and most foods contain some level of para-aminobenzoic acid.  However, certain antibiotics can inhibit the production of para-aminobenzoic acid and contribute to a deficiency.  The symptoms of para-aminobenzoic acid deficiency include:
- Constipation.
- Depression.
- Eczema.
- Fatigue.
- Gastro-intestinal disorders.
- Headaches.
- Irritability.
- Premature grey hair.
- Premature wrinkling of the skin.

PARA-AMINOBENZOIC ACID SUMMARY

I hope this article has given you a good overview of para-aminobenzoic acid.  Whilst it is not officially a vitamin it has much to offer in terms of cellular health.  So make sure you fill up on green, leafy salads regularly to enjoy all the benefits of para-aminobenzoic acid.

Sources:
PABA (Vitamin Pros)
Vitamin List (Health Supplements Nutritional Guide)
What is PABA (Health Supplements Nutritional Guide)

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WHAT IS INOSITOL?

Inositol (also known as myo-inositol or vitamin B8) is an unofficial water soluble, B complex vitamin.  It is not officially classed as a vitamin because it can be produced by intestinal bacteria in the body.  Inositol works very closely with choline to maintain healthy cell membranes, metabolise fats and much more.  In this article I will be discussing inositol in greater detail.

WHEN WAS INOSITOL DISCOVERED?

Inositol was initially isolated in 1849 by Scherer.  In 1915 Wieland and Wishart became the first people to produce inositol and the full chemical structure was later published by Dangschat and Posternakt in the late 1930s.

HOW DOES YOUR BODY USE INOSITOL?

Inositol can be found in all the body’s tissues with the brain, heart and lens of the eye containing the highest levels.  As discussed above inositol works very closely with choline (another unofficial vitamin) to perform numerous important functions which include maintaining healthy cell membranes, and metabolising fats.  The list below outlines the main functions of inositol in the body:
- Acting as a primary component of myelin (a protein that covers and protects the nerves).
- Acting with choline as a primary component of cell membranes.
- Acting with choline to produce lecithin (which supports the production of healthy cell membranes).
- Assisting in the production of neurotransmitters (chemicals which transmit messages between nerve cells) such as acetylcholine and serotonin.
- Improving nerve function in people suffering from diabetes.
- Preventing arteriosclerosis (hardening of the arteries).
- Preventing skin disorders such as eczema.
- Promoting brain health.
- Promoting the growth of strong, healthy hair.
- Reducing blood levels of low density lipoprotein (LDL) cholesterol (which builds up on the artery walls and causes blockages).
- Supporting the growth of cells in the bone marrow, eye membranes and intestines.
- Supporting fat metabolism (by breaking fats down into smaller particles).

There is also preliminary evidence that inositol may have further important roles in the body although more research needs to be done to confirm this.  The list below outlines these potential other roles of inositol in the body:
- Possibly reducing the symptoms of polycystic ovary syndrome (an endocrine disorder which can lead to female infertility).
- Possibly treating depression.

HOW MUCH INOSITOL DO YOU NEED?

The human body can produce some inositol but most sources suggest that additional consumption is needed to meet the body’s needs.  Since it is not an official vitamin there is no recommended daily allowance (RDA) for inositol.  Most sources suggest an intake of between 100mg and 1,000mg per day is adequate but higher doses are sometimes taken for therapeutic purposes.  If you are considering taking inositol for therapeutic purposes make you sure you consult your doctor beforehand.

WHICH FOODS CONTAIN INOSITOL?

Most foods contain some inositol.  However, fruits, vegetables and nuts are normally the richest source of this nutrient.  The table below highlights some of the best inositol foods:

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH INOSITOL?

Like other water soluble vitamins, excess inositol is excreted from the body so it is very difficult for toxic levels of this nutrient to accumulate.  The only known overdose symptom associated with inositol is diarrhea and this has only been reported in some individuals when extremely high doses have been taken.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH INOSITOL?

Inositol deficiencies are rare as the body can produce it naturally and it is present at some level in almost every food.  However, certain antibiotics can interfere with inositol and reduce the levels of this nutrient in the body.  Coffee can also destroy inositol so drinking lots of cups on a daily basis can contribute to a deficiency.  The symptoms of inositol deficiency include:
- Alopecia (hair loss).
- Atherosclerosis (narrowing of the arteries).
- Constipation.
- Eczema.
- Eye abnormalities.
- Excess liver fat.
- Increased cholesterol levels.
- Memory loss.

INOSITOL SUMMARY

Whilst inositol is not an official vitamin it is still crucial for good health.  I hope this article has given you a good overview of its role in the body.  Most foods contain inositol but if for some reason you are neglecting this important nutrient make some changes and start eating it today.

Sources:
Myo-Inositol Content of Common Foods (American Journal of Clinical Nutrition)
Vitamin List (Health Supplements Nutritional Guide)
What is Inositol (Health Supplements Nutritional Guide)

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WHAT IS COENZYME Q10?

Coenzyme Q10 (also known as CoQ10 or ubiquinone) is a vitamin like substance that has antioxidant properties.  Whilst coenzyme Q10 is not technically a vitamin (because it can be produced by the body in small amounts) it is unofficially classified as a fat soluble vitamin.  In this article I will be discussing coenzyme Q10 in greater detail.

WHEN WAS COENZYME Q10 DISCOVERED?

Coenzyme Q10 was first isolated from beef heart mitochondria in 1957 by Dr Frederick Crane of Wisconsin, USA.  Later that year Professor Morton of England managed to extract coenzyme Q10 from vitamin A deficient rat liver and named it ubiquinone.  In 1958 the American biochemist Professor Karl Folkers and his co-workers managed to determine the precise chemical structure of coenzyme Q10 and became the first people to synthesise it.  In 1963 the Japanese began testing coenzyme Q10 and due to the positive results of these tests they started to study it more aggressively.

Throughout the 1960s and 1970s the level of interest in coenzyme Q10 started to increase rapidly.  However, the high cost of producing coenzyme Q10 meant that the actual amount of research performed on this compound was limited.  In the mid 1970s the Japanese perfected the industrial technology which allowed them to produce large quantities of pure coenzyme Q10 at a relatively low cost.  As a result the amount of research into this compound increased and coenzyme Q10 has since become known as a powerful antioxidant (a molecule which protects your cells from oxygen related damage) and a useful treatment for heart disease.

HOW DOES YOUR BODY USE COENZYME Q10?

Almost every cell in the human body contains coenzyme Q10 with the mitochondria (areas of the cell that assist with energy production) containing the highest levels.  As discussed above, coenzyme Q10 is a powerful antioxidant and an effective heart disease treatment but it does much more than just this.  The list below outlines the main functions of coenzyme Q10 in the body:
- Assisting in the production of adenosine triphosphate (ATP – the main source of energy in cellular reactions).
- Enabling numerous biochemical processes in the body (as a coenzyme).
- Preventing cancer.
- Preventing high blood pressure.
- Preventing migraines.
- Preventing stomach ulcers.
- Protecting the body’s cells from damaging free radicals (harmful by-products of oxygen based reactions) (as an antioxidant).
- Protecting the stomach lining.
- Protecting vitamin E within the body from damage.
- Strengthening the immune system.
- Treating heart disease.
- Supporting cardiovascular health.

Other studies suggest that coenzyme Q10 has additional health benefits but further research needs to be done to confirm this.  The list below outlines these potential benefits of coenzyme Q10:
- Possibly boosting the immunity of acquired immune deficiency syndrome (AIDS) patients.
- Possibly increasing sperm count in males.
- Possibly moderating blood glucose levels (making it an important nutrient for people suffering from diabetes).
- Possibly preventing chronic fatigue.
- Possibly preventing mental disorders (such as Alzheimer’s disease and schizophrenia).
- Possibly preventing nervous system disorders (such as Parkinson’s disease).
- Possibly treating candidiasis (also known as thrush or yeast infection).
- Possibly treating kidney failure.
- Possibly treating periodontal (gum) disease.

HOW MUCH COENZYME Q10 DO YOU NEED?

Our bodies can produce some coenzyme Q10 but most sources suggest additional consumption is needed to get optimum levels of this nutrient in the body.  Young and healthy individuals produce around 300 milligrams (mg) of coenzyme Q10 per day.  However, after the age of 20 the body’s production of coenzyme Q10 declines.  By the age of 40 healthy individuals produce just 192mg of coenzyme Q10 per day and by the age of 80 production drops to just 108mg per day.

Since coenzyme Q10 is not officially classed as a vitamin there is no recommended daily allowance (RDA) for this nutrient.  However, research suggest that consuming between 10mg and 30mg of coenzyme Q10 each day is enough to realise the health benefits listed in this article.  Higher doses of up to 1,000mg per day have been recommended for therapeutic purposes but you should consult your doctor before taking therapeutic doses.

WHICH FOODS CONTAIN COENZYME Q10?

Protein rich foods from animal sources are often richest in coenzyme Q10 but some nuts, oils and vegetables also contain good levels of this nutrient.  The table below highlights some of the best food sources:

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH COENZYME Q10?

No serious side effects have been reported when taking high levels of coenzyme Q10.  However, approximately 1% of people who take coenzyme Q10 supplements have experienced mild overdose  symptoms which include:
- Diarrhea.
- Dizziness.
- Fatigue.
- Heartburn.
- Insomnia.
- Irritability
- Itchy skin.
- Nausea.
- Poor appetite.
- Sensitivity to light.
- Vomiting.
- Rashes.
- Stomach problems.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH COENZYME Q10?

Coenzyme Q10 deficiency can be the result of a poor dietary intake, ageing (as discussed above the human body produces less coenzyme Q10 the older it gets) and taking medications which reduce the levels of this compound in the body.  Since coenzyme Q10 acts in a protective capacity throughout the body becoming deficient has a negative impact on these areas and can lead to:
- Periodontal disease.
- Arteriosclerosis (hardening of the arteries).
- Atherosclerosis (narrowing of the arteries).
- High blood glucose levels.
- High blood pressure.
- Increased cancer risk.
- Kidney failure.
- Stomach ulcers
- Weak immune system.

COENZYME Q10 SUMMARY

I hope this article has given you a greater understanding of this relatively new addition to the nutrient family.  Whilst it is not officially classified as a vitamin coenzyme Q10 has an important protective role to play in the body.  New coenzyme Q10 health benefits are being revealed on a regular basis so make sure you incorporate this key nutrient into your diet.

Sources:
Coenzyme Q10 (Linus Pauling Institute)
Coenzyme Q10 (Wikipedia)
Coenzyme Q10 – Its History (ABC2Health)
Introduction to Coenzyme Q10 (UW Faculty)
Vitamin List (Health Supplements Nutritional Guide)
What is CoQ10 (Health Supplements Nutritional Guide)

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If you want to ensure that you get your fill of vitamins check out The Complete Guide to Delicious Healthy Eating.  This informative ebook tells you everything you need to know about vitamins and minerals and how you can incorporate them into your very own delicious, healthy meals:

The microminerals are 17 essential nutrients that your body needs in relatively small amounts to function effectively.  Failing to stick to the recommended daily allowance (RDA) for any of the microminerals can have a number of unpleasant side effects.  Today I am going to help you avoid any potential negative side effects and discuss how much of each micromineral you should consume.

1) ARSENIC

RDA:- There is currently no official RDA for arsenic but most sources suggest an intake of between 0.125 milligrams (mg) and 0.025mg per day is adequate.

Tolerable Upper Limit (TUL):- There is currently no official TUL for arsenic.  Organic arsenic (which is the natural form found in foods) is not toxic even when high levels are consumed.  Inorganic arsenic (which is the unnatural form found in certain chemicals that can in rare instances leak into the soil and water supplies) is toxic at levels of 1mg per day and over.

Deficiency Symptoms:- Failing to consume the RDA for arsenic can lead to abnormal growth, heart disorders and skeletal disorders.

Overdose Symptoms:- Arsenic overdose is very serious but also very rare.  Consuming high levels of organic arsenic has no associated overdose symptoms.  Overdosing on inorganic acid is much more unpleasant but only happens in the rare instances where drinking water and soil become contaminated.  If you do consume too much inorganic arsenic it can lead to anemia (a low red blood cell count), arsenism (a condition where the skin pigmentation changes and layers of horny skin start to develop), cancer (particularly bladder cancer, lung cancer and skin cancer), death, depression, dermatosis (a skin condition which causes eruptions and lesions), gastrointestinal problems, liver damage and peripheral neuropathy (loss of nerve function in the arms and/or legs).

2) BORON

RDA:- There is currently no official RDA for boron but most sources suggest an intake of 1mg per day is adequate.

TUL:- Consuming more than 10mg of boron each day is considered as an overdose.  However, toxicity symptoms do not start to develop until daily consumption of this nutrient reaches 50mg and above.

Deficiency Symptoms:- Failing to consume enough boron can lead to numerous negative symptoms.  These include arthritis (inflammation of the joints), depression, hormone imbalances, joint problems, kidney stones, mineral deficiency (not eating enough boron reduces the ability of your body to absorb and retain calcium, magnesium, phosphorus and vitamin D), muscle pain, osteoporosis (reduced bone mineral density), reduced bone strength, reduced mental alertness and tooth decay.

Overdose Symptoms:- Eating 50mg or more of boron each day can lead to dermatitis (inflammation of the skin), diarrhea, lethargy, nausea, poor appetite, poor blood circulation, vomiting and weakness.

3) COBALT

RDA:- There is no official RDA for cobalt because it is part of vitamin B12.  Consuming the recommended 0.0015mg per day of vitamin B12 will provide your body with adequate amounts of cobalt.

TUL:- Consuming more than 1.4mg of cobalt per day is thought to be toxic.

Deficiency Symptoms:- Cobalt deficiency is very rare as it is found in almost every animal product.  However, vegetarians with a limited diet and people with stomach problems that cause a lack of intrinsic factor (a substance which needs to be present in the intestine to properly absorb cobalt and vitamin B12) are at risk.  The symptoms of cobalt deficiency include dementia, depression, diarrhea, fatigue, heart disease, menstrual problems in women, nerve damage, pernicious anemia (a condition where your body produces fewer, larger blood cells) and weakness.

Overdose Symptoms:- Most foods contain much less than the TUL for cobalt which means overdosing on this nutrient is extremely rare.  However, in situations where an overdose does occur it can lead to decreased fertility in men, heart damage, nausea, thyroid gland damage, vision problems and vomiting.

4) COPPER

RDA:- The RDA for copper increases with age.  The list below provides a full breakdown:
- Children aged 0-6 months = 0.2mg.
- Children aged 7-12 months = 0.22mg.
- Children aged 1-3 years = 0.34mg.
- Children aged 4-8 years = 0.44mg.
- Children aged 9-13 years = 0.7mg.
- Children aged 14-18 years = 0.89mg.
- Adults aged 19 years and over = 0.9mg.
- Pregnant women = 1mg.
- Lactating women = 1.3mg.

TUL:- The TUL for copper increases with age.  This list below provides a full breakdown:
- Children aged 1-8 years = 1mg.
- Children aged 9-13 years = 5mg.
- Children aged 14-18 years = 8mg.
- Adults aged 19 years and over = 10mg.

Deficiency Symptoms:- Copper deficiency is normally the result of a low dietary intake.  However, gastric bypass surgery and consuming high levels of zinc can also reduce the level of copper in the body.  Having low levels of copper in the body can lead to anemia, brain disturbances, breathing difficulties, increased low density lipoprotein (LDL) cholesterol levels and reduced high density lipoprotein (HDL) cholesterol levels (which can increase your heart disease risk), iron deficiency, joint problems, poor immune function, ruptured blood vessels, skin sores and weakness.

Overdose Symptoms:- Copper overdose is normally caused by a high dietary intake but it can also be caused by Wilson’s disease (a genetic disorder which causes copper to accumulate in the body).  If copper levels in the body do become too high it can cause abdominal pain, depression, diarrhea, dizziness, fatigue, headaches, heart problems, high blood pressure, increased premenstrual syndrome (PMS) symptoms, insomnia, jaundice (a condition where the skin becomes yellow), liver damage, muscle and joint pain, vomiting and weakness.

5) CHROMIUM

RDA:- The RDA for chromium increases with age and is detailed in the table below:

TUL:- There is currently no official TUL for chromium.

Deficiency Symptoms:- Failing to stick to the chromium RDAs listed above can lead to a number of unpleasant symptoms which include high blood glucose levels, high blood pressure, high triglyceride levels (which can indicate poor heart health), hyperinsulinemia (high blood levels of insulin), increased LDL cholesterol levels (a type of cholesterol that clogs your artery walls and can lead to heart disease), insulin resistance (a condition where your body’s cells become less receptive to insulin) and reduced HDL cholesterol levels (a type of cholesterol that removes LDL cholesterol from the body).

Overdose Symptoms:- There are currently no reported chromium overdose symptoms.

6) GERMANIUM

RDA:- There is currently no official RDA for germanium but most sources suggest an intake of 1mg per day is adequate.

TUL:- There is no TUL for natural germanium but consuming 50mg per day or more of certain types of synthetic germanium can cause an overdose.

Deficiency Symptoms:- Failing to eat enough germanium is rare and a deficiency often only develops in individuals with an extremely limited diet.  The symptoms of germanium deficiency include cancer, heart disease, immune system disorders, increased LDL cholesterol levels, infection and osteoporosis.

Overdose Symptoms:- Germanium overdose has only been observed in people who consume extremely high levels of certain germanium supplements.  In the rare instances where an overdose does occur it can lead to bruising, kidney failure, liver damage and skin rashes.

7) IODINE

RDA:- The RDA for iodine increases with age.  The list below provides a full breakdown:
- Children aged 0-6 months = 0.11mg.
- Children aged 7-12 months = 0.13mg.
- Children aged 1-8 years = 0.09mg.
- Children aged 9-13 years = 0.12mg.
- Adults aged 14 years and over = 0.15mg.
- Pregnant women aged 14 years and over = 0.22mg.
- Lactating women aged 14 years and over = 0.29mg.

TUL:- The TUL for iodine fluctuates with age.  The list below provides a full breakdown:
- Children aged 1-3 years = 0.9mg.
- Children aged 4-8 years = 0.3mg.
- Children aged 9-13 years = 0.6mg.
- Children aged 14-18 years = 0.9mg.
- Adults aged 19 years and older = 1.1mg.
- Pregnant and lactating women aged 14-18 years = 0.9mg.
- Pregnant and lactating women aged 19 years and older = 1.1mg.

Deficiency Symptoms:- Iodine deficiencies are extremely rare in the UK because most foods contain this nutrient.  In the rare instances where a deficiency develops it can lead to appetite fluctuations, depression, fatigue, goiter (enlargement of the thyroid gland), hyperthyroidism (a condition where the body over produces thyroid hormones), hypothyroidism (a condition where the body under produces thyroid hormones), a rapid heartbeat, severe mental retardation and stunted physical growth in infants, weakness and weight gain.

Overdose Symptoms:- It is almost impossible to consume too much iodine from natural food alone.  However, excessive consumption of iodine supplements can cause an overdose for which the symptoms include burning in the mouth or throat, diarrhea, nausea, reduced thyroid hormone synthesis (which can cause goiter and hypothyroidism), stomach pain, vomiting and a weak pulse.

8) IRON

RDA:- Women generally need to consume more iron than men as they lose large amounts of this nutrient during menstruation.  However, women taking oral contraceptives (which reduce blood loss during menstruation) need to consume slightly less iron.  Vegetarians are also advised to consume more iron than non-vegetarians.  The table below provides a full breakdown:

TUL:- The TUL for iron increases with age.  The list below provides a full breakdown:
- Children aged 1-13 years = 40mg.
- Adults aged 14 years and older = 45mg.

Deficiency Symptoms:- Iron deficiency is one of the most prominent nutrient deficiencies in the world.  It can be caused by consuming high levels of caffeine, oxalates (which are found in certain vegetables), phosphates (which are found in carbonated drinks and processed foods), phytates (which are found in certain nuts and pulses) and tannins (which are found in tea).  Donating blood regularly, excessive menstrual bleeding, infection, medical conditions that cause internal bleeding, nutrient deficiency (not getting enough copper, vitamin A or vitamin C can inhibit the absorption of iron) and a poor dietary intake of iron can also contribute to a deficiency.

The symptoms of iron deficiency include depression, dizziness, fatigue, hair loss, headaches, hypochromic anemia (a condition where the red blood cells become paler than normal due to a reduction in haemoglobin which causes the skin to look pale), increased risk of infection, loss of stamina, microcytic anemia (a condition where the red blood cells become smaller than normal), reduced concentration and weakness.

Overdose Symptoms:- Overdosing on iron through natural foods is uncommon.  An overdose is normally the result of excessive supplement consumption, regular blood transfusions and hemochromatosis (a metabolic disorder which causes iron to be deposited in the body’s tissues).  The symptoms of iron overdose include bronze or grey coloured skin, damage to the intestinal tract lining, dizziness, fatigue, headaches, liver failure, loss of appetite, nausea, shortness of breath, vomiting and weight loss.

9) LITHIUM

RDA:- There is currently no official RDA for lithium although a minimum intake of 1mg per day has been established.  Most sources suggest an intake of between 2mg and 3mg per day is adequate.

TUL:- Consuming 100mg or more of lithium each day can lead to overdose symptoms whilst consuming 5 grams (g) or more can be fatal.

Deficiency Symptoms:- Lithium deficiencies are very rare because only small amounts are required by the body.  In the rare instances where a deficiency does develop it can cause depression, joint pain, nervous disorders, manic depressive disorders and mania (elevated mood at all times).

Overdose Symptoms:- Most foods only contain trace amounts of lithium so overdosing from natural sources alone is very difficult.  However, excessive supplement consumption can cause an overdose for which the symptoms include confusion, diarrhea, dizziness, drowsiness, headaches, high blood pressure, kidney failure, lethargy, muscular weakness and restlessness.

10) MANGANESE

RDA:- The RDA for manganese increases with age and is detailed in the table below:

TUL:- The TUL for manganese increases with age.  The list below provides a full breakdown:
- Children aged 1-3 years = 2mg.
- Children aged 4-8 years = 3mg.
- Children aged 9-13 years = 6mg.
- Children aged 14-18 years = 9mg.
- Adults aged 19 years and older = 11mg.

Deficiency Symptoms:- Manganese deficiency is extremely rare and has only been observed when this nutrient is deliberately eliminated from the diet.  Even when this does happen the body can normally use magnesium as a substitute.  However, on the rare occasions where a manganese deficiency does develop it can cause blindness, bone loss, dizziness, extremely low blood cholesterol levels, loss of hearing, high blood glucose levels, loss of hair colour, nausea, paralysis, skin rashes and vomiting.

Overdose Symptoms:- Consuming too much manganese from natural foods is extremely rare.  The most common cause of manganese overdose is inhalation of manganese dust but chronic liver disease can also cause a build up of this nutrient in the body.  If too much manganese does build up in the body it can lead to interference with copper, iron and zinc, impotency, manganese madness (a syndrome characterised by hallucinations, irritability and violence) and nervous system problems (similar to those experienced by sufferers of Parkinson’s disease).

11) MOLYBDENUM

RDA:- The RDA for molybdenum increases with age.  The list below provides a full breakdown:
- Children aged 0-6 months = 0.002mg.
- Children aged 7-12 months = 0.003mg.
- Children aged 1-3 years = 0.017mg.
- Children aged 4-8 years = 0.022mg.
- Children aged 9-13 years = 0.034mg.
- Children aged 14-18 years = 0.043mg.
- Adults aged 19 years and over = 0.045mg.

TUL:- The TUL for molybdenum increases with age.  The list below provides a full breakdown:
- Children aged 1-3 years = 0.3mg.
- Children aged 4-8 years = 0.6mg.
- Children aged 9-13 years = 1.1mg.
- Children aged 14-18 years = 1.7mg.
- Adults aged 19 years and over = 2mg.

Deficiency Symptoms:- Molybdenum deficiency is so rare that it has only been observed in people who are fed intravenously or who have the genetic disorder disorder molybdenum co-factor deficiency (which stops people from properly absorbing this nutrient).  The symptoms of molybdenum deficiency include anemia, dental cavities, dizziness, headaches, impaired sexual function, night blindness, mental disturbances, nausea, rapid heartbeat and vomiting.

Overdose Symptoms:- Excessive supplement consumption is the most common cause of molybdenum overdose.  The overdose symptoms include anemia, diarrhea, gout like symptoms (when daily dosages of above 10mg per day are consumed), high blood levels of uric acid, reduced copper absorption, slow growth, swelling in the joints and weight loss.

12) NICKEL

RDA:- There is currently no official RDA for nickel but most sources suggest an intake of 0.1mg per day is adequate.

TUL:- Consuming more than 100mg of nickel per day can lead to overdose symptoms.

Deficiency Symptoms:- There are currently no reported nickel deficiency symptoms.

Overdose Symptoms:- Most foods only contain small amounts of nickel so an overdose is extremely rare.  However, inhalation of nickel fumes can cause toxic levels of this nutrient to enter the body.  People who are allergic to nickel (approximately10% of the UK population) may also experience overdose symptoms even when exposed to relatively small amounts.  The symptoms of nickel overdose include high blood pressure, increased lung cancer risk, increased susceptibility to infection, reduced bone development, slow growth and skin rashes.

13) SELENIUM

RDA:- The RDA for selenium increases with age.  The list below provides a full breakdown:
- Children aged 0-6 months = 0.015mg.
- Children aged 7 months-3 years = 0.02mg.
- Children aged 4-8 years = 0.03mg.
- Children aged 9-13 years = 0.04mg.
- Children and adults aged 14 years and over = 0.055mg.
- Pregnant women = 0.06mg.
- Lactating women = 0.07mg.

TUL:- Consuming more than 0.4mg of selenium per day can cause an overdose.

Deficiency Symptoms:- Selenium deficiencies are rarely caused by poor dietary choices.  In most cases a deficiency develops as a result of long term intravenous feeding, low soil concentrations of selenium and serious gastrointestinal problems (which can interfere with the absorption of this nutrient).  Being deficient in selenium can lead to an increased cancer risk, Kashin-Beck disease (a bone and joint disorder caused by selenium deficiency), Keshan disease (a heart disorder caused by selenium deficiency), myxedematous endemic cretinism (a disease that causes mental retardation), osteoarthritis (the chronic breakdown of cartilage in the joints), skin inflammation and a weak immune system.

Overdose Symptoms:- Selenium overdose is normally caused by excessive supplement consumption.  The symptoms of excessive supplement consumption include bad breath, fatigue, gastrointestinal problems, hair, nail and tooth loss, increased dental cavities, irritability, loss of feeling in the fingers and toes, mild nerve damage and white blotchy nails.

14) SILICON

RDA:- There is currently no official RDA for silicon but most sources suggest an intake of between 1g and 2g is adequate.

TUL:- There is currently no official TUL for silicon.

Deficiency Symptoms:- Silicon can be found in almost every plant based food and only an extremely limited diet can cause a deficiency.  In the rare instances where a deficiency does develop it can lead to ageing of the skin, brittle nails, increased sensitivity to cold temperatures, poor bone development, thinning hair and wrinkles.

Overdose Symptoms:- There are currently no reported silicon overdose symptoms.  However, long term inhalation of silicon dust can lead to silicosis (a dangerous lung disease).

15) TIN

RDA:- There is currently no official RDA for tin but most sources suggest an intake of between 1mg and 3mg is adequate.

TUL:- Consuming more than 13mg of tin per day can cause an overdose.

Deficiency Symptoms:- Failing to consume at least 1mg of tin per day can lead to asthma, depression, hair loss, headaches, insomnia, left sided heart problems and low adrenals (a condition where the adrenal gland fails to produce adequate hormones).

Overdose Symptoms:- Exceeding the TUL for tin can lead to a number of negative symptoms such as destruction of red blood cells, diarrhea, headaches, nausea, skin rashes, stomach pain and vomiting.

16) VANADIUM

RDA:- There is currently no official RDA for vanadium but most sources suggest an intake of between 0.1mg and 1mg per day is adequate.

TUL:- Consuming more than 1.8mg of vanadium per day can lead to an overdose.

Deficiency Symptoms:- Failing to consume at least 0.1mg of vanadium each day can lead to hyperglycaemia (extremely high blood glucose levels), an increased cancer risk, an increased heart disease risk and increased LDL cholesterol levels.

Overdose Symptoms:- Overdosing on vanadium from natural foods alone is very difficult.  However, excessive use of supplements can lead to a vanadium overdose for which the symptoms include anemia, blood vessel damage, dehydration, diarrhea, green tongue, kidney failure, liver damage, lung irritation, nausea, nerve damage, poor appetite, skin irritation, stomach problems, stunted growth, vomiting, a weak immune system (due to a low white blood cell count) and weight loss.

17) ZINC

RDA:- The RDA for zinc increases with age and is detailed in the table below:

TUL:- Consuming more than 40mg of zinc per day can cause an overdose.

Deficiency Symptoms:- Failing to eat enough zinc is the most common cause of deficiency but bowel problems, chronic diarrhea, excessive sweating and consumption of certain medications can also reduce zinc levels in the body.  If zinc levels do become too low it can lead to depression, diarrhea, hair loss, impaired growth and mental development in children, impaired taste and smell, increased susceptibility to infection, poor appetite, slow healing of wounds and a weak immune system.

Overdose Symptoms:- It is very difficult to exceed the TUL for zinc from natural foods alone.  However, excessive consumption of zinc supplements can cause an overdose.  The symptoms of overdose include anemia, a bitter or metallic taste in the mouth, cramps, diarrhea mixed with blood, reduced absorption of copper, magnesium and iron, nausea, stomach pain and vomiting.

SUMMARY

Consuming the correct amounts of microminerals is essential for good health.  Getting too little or too much can do serious damage to your body.  If you stick to a healthy, balanced diet that contains a variety of natural, unprocessed foods you should hit all the RDAs listed in this article.  However, if you are struggling for ideas then check out my list of 10 fantastic micromineral foods for some inspiration.

*****

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The microminerals are 17 nutrients that are required by your body in amounts of less than 100 milligrams (mg) per day.  Despite the small serving size, they have numerous health benefits in the body and it is essential that you make them part of your diet.  Today I am here to help you do just that with a detailed list of 10 micromineral food sources.

1) ALMONDS

Almonds are a great, natural snack food which are packed full of nutrients.  They can be eaten on their own, as part of a dried fruit and nut mix or even fried and served with seafood.  Almonds have antioxidant properties and protect your body from oxygen related damage whilst also promoting good heart health and supporting healthy weight loss.  When it comes to microminerals, they are an excellent source of boron (which promotes good bone health), copper (which supports the production of collagen, elastin, haemoglobin, melanin and myelin), manganese (which activates key enzymes in the body), nickel (which supports metabolism) and silicon (which supports healthy growth).

SUMMARY OF THE KEY NUTRIENTS IN 100 GRAMS (g) OF ALMONDS:

2) BEEF FILLET STEAK

Despite many concerns about the health risks of beef, more recent research has suggested it is actually very good for you.  This red meat is extremely versatile and can be eaten with vegetables and gravy, as part of a salad or even added to a casserole, curry or stew.  Beef has many health benefits which include promoting good heart health, supporting proper growth and preventing colon cancer.  On top of this it is rich in the microminerals chromium (which helps to regulate blood glucose, cholesterol and insulin levels), iron (which is key for the formation of haemoglobin), selenium (which supports the immune system and prevents certain types of cancer) and zinc (an antioxidant which protects the body and supports the healing of wounds).

SUMMARY OF THE KEY NUTRIENTS IN 100g OF BEEF FILLET STEAK:

3) BRAZIL NUTS

Brazil nuts are another nutrient packed, natural snack food.  They make an excellent alternative to processed snack foods such as crisps or chocolate.  Brazil nuts have numerous health benefits which include protecting you from cancer, heart disease and oxygen related cellular damage.  They also promote good immune system and thyroid gland health.  In terms of microminerals Brazil nuts are an excellent source of boron, copper, iron and selenium.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF BRAZIL NUTS:

4) CHEESE

Many people view cheese as an unhealthy food due to its high saturated fat content.  However, an increasing body of research is now supporting the health benefits of this food.  Cheese makes a great companion to almost any dish.  It can be used to flavour curries, casseroles, meats, salads and sauces.  Aside from the great taste, cheese can help prevent numerous health conditions (such as breast cancer, colon cancer and osteoporosis) and support healthy growth (through its high levels of calcium and protein).  It is also a fantastic source of the microminerals chromium, lithium (assists in the treatment of mental disorders) and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF CHEESE:

5) GARLIC

Garlic is one of the healthiest foods around and is versatile enough to complement fish, meat and vegetable dishes.  Just a small amount of garlic can boost your heart health, prevent cancer, reduce inflammation in your body and strengthen your immune system.  It also provides you with high levels of the microminerals germanium (which can prevent many health conditions such as asthma, arthritis, cancer, diabetes, depression, heart disease, high blood pressure and osteoporosis) and manganese.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF GARLIC:

6) LIVER

Liver is one of the most nutritious meats available.  It goes great with vegetables and can also be used to thicken up a curry, casserole or stew.  In terms of health benefits eating liver keeps your heart healthy, promotes energy production, protects against cancer and supports your immune system.  It also supplies your body with high levels of the microminerals chromium, copper, iron, selenium and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF LIVER:

7) ORANGES

Oranges are a popular fruit, particularly at Christmas time.  They can be eaten on their own as a healthy snack, added to a fruit salad or if you are feeling festive they can be made into a Christingle.  Enjoying an orange a day can provide antioxidant protection to your body, help prevent a variety of health conditions (including arteriosclerosis, cancer and heart disease) and keep your bones and blood healthy.  Oranges are also an excellent source of the microminerals boron and silicon.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF ORANGES:

8) OYSTERS

Oysters are best known for their aphrodisiac properties but they are also a brilliant food for all round good health.  They are normally eaten raw from the shell but can be fried, grilled or even steamed if you want to experiment.  In terms of health benefits oysters can help your wounds heal, strengthen your immune system and support the production of collagen (the main protein in animal connective tissues which helps keep your skin firm).  Oysters are also a brilliant source of the microminerals copper, iodine (which promotes optimal thyroid health), vanadium (which supports proper metabolism and keeps your bones and teeth strong) and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF OYSTERS:

9) SPINACH

Spinach is a light, nutritious vegetable that you can add to almost any salad or serve boiled as part of a hot dish.  Due to its very high vitamin content, spinach is an extremely healthy food that can protect you from cancer, inflammation, oxygen related damage and also keep your bones healthy.  In addition to this, spinach is rich in the microminerals iron, manganese and vanadium.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF SPINACH:

10) WHOLE GRAIN BREAD

Whole grain bread is the healthier option when it comes to sandwich making.  It has more fibre, more nutrients and more vitamins than white bread which means it promotes good bowel health, energy production, healthy metabolism and much more.  In terms of microminerals whole grain bread is a great source of arsenic (which supports healthy growth), chromium, manganese and silicon.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF WHOLE GRAIN BREAD:

SUMMARY

Whilst the microminerals are only required in extremely small amounts they are still a key part of your diet.  Failure to consume the recommended daily allowance (RDA) for any of the 17 can have a number of negative side effects.  Each of the foods on this list is rich in key microminerals and also a good source of macronutrients, macrominerals and vitamins.  So pick some of your favourite foods from this list and tuck in to them on a regular basis to ensure your body has all the nutrients that it needs to operate.

Sources:
WHFoods

*****

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The microminerals are a selection of 17 nutrients that your body needs in relatively small amounts (generally less than 100 milligrams (mg) per day).  Getting the recommended daily allowance (RDA) of each one has countless benefits and supports all round good health.  Unfortunately failing to meet these RDAs can have the opposite effect and negatively affect your health.  In this article I will be discussing 25 of the negative symptoms of micromineral deficiency and also discussing how you can avoid them.

1) BLOOD PROBLEMS:- Being deficient in certain microminerals can cause a variety of blood related problems.  Not getting enough cobalt can lead to menstrual problems in women and also cause pernicious anemia (a condition where your body produces fewer, larger red blood cells).  Failing to get enough copper, iron and molybdenum can lead to various types of anemia (a low red blood cell count) including hypochromic anemia (a condition where the red blood cells become paler than normal) and microcytic anemia (a condition where the red blood cells become smaller than normal).  On top of this not getting enough chromium, manganese and vanadium can lead to high blood glucose levels, high blood pressure and hyperinsulinemia (high blood levels of insulin).

2) BONE PROBLEMS:- Many microminerals are essential for bone development and so failing to consume enough can have an adverse effect in this area.  Being deficient in arsenic can cause a variety of skeletal disorders whilst being deficient in boron, copper and germanium can cause osteoporosis (reduced bone mineral density).  On top of this boron deficiency can reduce the strength of your bones whilst manganese deficiency can lead to bone loss.  Being deficient in selenium can also lead to Kashin-Beck disease (a bone and joint disorder caused by selenium deficiency) whilst silicon deficiency can lead to poor bone development.

3) BREATHING PROBLEMS:- Not getting enough copper can cause breathing difficulties.  On top of this failing to consume enough tin can cause asthma (a respiratory disorder which makes breathing difficult).

4) DANGEROUS BLOOD CHOLESTEROL LEVELS:- A lot of micromineral deficiencies adversely affect your blood cholesterol levels.  There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol is thought to cause heart disease, high blood pressure and organ damage.  HDL cholesterol collects LDL cholesterol from the blood and transports it to the liver where it is processed and excreted.  Not eating enough copper, chromium, germanium and vanadium raises blood levels of the damaging LDL cholesterol whilst reducing blood levels of the healing HDL cholesterol.

5) DENTAL PROBLEMS:- Not getting enough boron and molybdenum can be bad new news for your teeth.  Consuming low levels of boron can cause tooth decay whilst consuming low levels of molybdenum can lead to dental cavities (holes in the teeth caused by damage to the hard tooth structure).

6) DIABETES RELATED PROBLEMS:- Diabetes is a health condition that develops when your body stops producing or stops responding to insulin (a hormone which allows your body’s cells to take glucose from the blood) which ultimately leads to extremely high blood glucose levels.  Being deficient in certain microminerals can cause serious problems for people suffering from diabetes.  Chromium deficiency can lead to insulin resistance (a condition where your body’s cells become less receptive to insulin – a hormone that helps manage blood glucose levels) whilst vanadium deficiency can aggravate the condition.

7) DIZZINESS:- Failing to eat enough iron, manganese and molybdenum can lead to dizziness.  Whilst dizziness is not a serious risk to your health it can make it difficult to perform almost any physical activity and concentrate on day to day tasks.

8) FATIGUE:- Consuming low levels of cobalt, iodine and iron can make you feel fatigued even when you are getting a good amount of sleep.  This can have a negative effect on your performance throughout the day.

9) GROWTH PROBLEMS:- Certain microminerals are essential for proper growth and being deficient in these can lead to a number of growth problems.  Being deficient in arsenic can cause abnormal growth whilst being deficient in iodine and zinc can impair growth in young children.

10) HAIR PROBLEMS:- Not getting enough iron, manganese, silicon, tin and zinc can lead to a variety of hair related problems.  Consuming low levels of iron, tin and zinc can cause hair loss whilst consuming low levels of silicon can lead to thinning hair.  On top of this consuming low levels of manganese can cause your hair to lose its colour.

11) HEADACHES:- Being deficient in iron, molybdenum and tin can cause you to have headaches.  Whilst headaches do not seriously damage your health they are unpleasant and can make it difficult to concentrate.

12) HEART PROBLEMS:- Many of the microminerals support the heart and failing to consume enough of these can have a negative impact on this vital organ.  Not getting enough arsenic can lead to heart muscle disorders whilst not getting enough cobalt, germanium and vanadium increases your heart disease risk.  On top of this not getting enough iodine and molybdenum can cause rapid heartbeats whilst not getting enough selenium can lead to the heart disorder – keshan disease.  Failing to get enough chromium can also raise triglyceride levels whilst failing to get enough tin can cause left sided heart problems.

13) HORMONE PROBLEMS:- Consuming low levels of boron and tin can interfere with the hormones in your body.  Boron deficiency can lead to hormone imbalances whilst tin deficiency can cause low adrenals (a condition where the adrenal gland fails to produce adequate hormones).

14) INCREASED CANCER RISK:- Cancer is a disease that develops when the deoxyribonucleic acid (DNA) in your body’s cells becomes damaged or disrupted and causes rapid, uncontrollable cellular growth.  Germanium, selenium and vanadium all have cancer fighting properties.  Failing to get enough of any one of these important nutrients can increase your cancer risk.

15) JOINT PROBLEMS:- Not getting enough boron, copper, lithium or selenium can take its toll on your joints.  Boron deficiency and selenium deficiency can both lead to the development of arthritis (inflammation of the joints) whilst copper deficiency and lithium deficiency can cause joint paint and other joint problems.

16) MENTAL HEALTH PROBLEMS:- Many of the microminerals support your brain and optimal mental function.  Being deficient in any of these important nutrients can have a negative impact on your mental health.  Not eating enough boron, cobalt, depression, iodine, iron, lithium, tin and zinc can lead to depression, dementia, mental retardation in infants, reduced concentration levels and mania (elevated mood at all times).  On top of this not eating enough copper and molybdenum can cause brain disturbances whilst not eating enough selenium can lead to myxedematous endemic cretinism (a disease that causes mental retardation).

17) NERVOUS SYSTEM PROBLEMS:- Certain micromineral deficiencies can have an adverse effect on your nervous system.  Being deficient in cobalt can cause nerve damage whilst being deficient in lithium can lead to other nervous system disorders.

18) NUTRIENT DEFICIENCY:- Many of the microminerals work in conjunction with other nutrients so having low levels in your body can lead to nutrient deficiencies.  If your body is low on boron it will struggle to absorb and retain calcium, magnesium, phosphorus and vitamin D whilst if it is low on copper it will struggle to absorb iron.

19) POOR APPETITE:- Not getting enough iodine or zinc can have an adverse effect on your appetite.  Over a long period a poor appetite can be very damaging as you will not be getting adequate calories and nutrients from your diet.

20) SKIN PROBLEMS:- Failing to get adequate levels of certain microminerals can lead to numerous skin problems.  Not getting enough copper can cause skin sores whilst not getting enough manganese can cause skin rashes.  On top of this not getting enough selenium can cause skin inflammation whilst not getting enough silicon can cause ageing, wrinkled skin.

21) THYROID PROBLEMS:- The thyroid gland is essential for the production of thyroid hormones which act as chemical messengers throughout the body.  Iodine supports good thyroid health and failing to get enough can have a number of adverse effects on the thyroid gland.  Some of the main symptoms of iodine deficiency include goiter (a condition which causes enlargement of the thyroid gland), hyperthyroidism (a condition where your body over produces thyroid hormones) and hypothyroidism (a condition where your body does not produce enough thyroid hormones).

22) VISION PROBLEMS:- Consuming low levels of manganese and molybdenum can interfere with your vision.  Not eating enough manganese can cause blindness whilst not eating enough molybdenum cause night blindness (a condition where it is difficult or impossible to see in low light).

23) VOMITING:- Being deficient in manganese and molybdenum can lead to vomiting.  In the short term vomiting is unpleasant but not damaging to your health.  However, in the long term vomiting can cause vitamins and minerals to be removed from your stomach leading to dangerous deficiencies.

24) WEAKNESS:- Not getting enough cobalt, copper, iodine or iron can lead to weakness.  This impairs your ability to perform physical activities and day to day tasks.

25) WEAK IMMUNE SYSTEM:- Failing to get enough copper, germanium, iron, selenium and zinc can weaken your immune system.  This increases your risk of infection and can potentially cause very serious damage to your body and its vital organs.

HOW CAN I AVOID MICROMINERAL DEFICIENCY?

Micromineral deficiencies can be caused by either failing to consume enough as part of your diet or underlying health conditions that interfere with the microminerals.  To avoid micromineral deficiency you should make sure that you consume the RDA for each one and also be aware of any other health conditions that may cause you to become deficient.  Below I have listed the RDA for each micromineral and any health conditions that could lead to micromineral deficiency.
- Arsenic:- No RDA but research suggests a daily consumption of between 0.0125mg and 0.025mg is adequate.  Arsenic deficiency is very rare and is normally the result of low dietary consumption.
- Boron:- No RDA but research suggests a daily consumption of 1mg per day is adequate.  Boron deficiency is very rare and is normally the result of low dietary consumption.
- Cobalt:- No RDA but research suggests a daily consumption of 0.0015mg of vitamin B12 per day will provide your body with adequate amounts.  Vegetarians who do not eat green leafy vegetables and people with stomach problems have a higher risk of cobalt deficiency.
- Copper:- RDA of 0.9mg for adults.  Copper deficiency is normally the result of low dietary consumption but gastric bypass surgery and excess zinc consumption can also lead to low levels of copper in the body.
- Chromium:- RDA of 0.035mg per day for male adults and 0.025mg per day for female adults.  Chromium deficiency is very rare and is normally the result of low dietary consumption.
- Germanium:- No RDA but research suggests a daily consumption of 1mg per day is adequate.  Germanium deficiency is very rare and is normally the result of low dietary consumption.
- Iodine:- RDA of 0.15mg for adults.  Iodine deficiency is very rare and is normally the result of low dietary consumption in countries where the salt is not iodised.
- Iron:- RDA of 8mg for male adults and 18mg for female adults.  Iron deficiency is one of the most common nutrient deficiencies in the world and can be caused by consuming high levels of certain foods, donating blood regularly, excessive menstrual bleeding, infection, medical conditions which cause internal bleeding, being deficient in certain nutrients (copper, vitamin A and vitamin C) and low dietary consumption.
- Lithium:- No RDA but research suggests a daily consumption of between 2mg and 3mg is adequate.  Lithium deficiency is very rare and is normally the result of low dietary consumption.
- Manganese:- RDA of 1.9mg for male adults and 1.6mg for female adults.  Manganese deficiency is very rare and is normally the result of extremely low dietary consumption.  Even in these instances the body can normally use magnesium as a substitute.
- Molybdenum:- RDA of 0.045mg for adults.  Molybdenum deficiency is very rare and has only been observed in people who are fed intravenously or who have the rare genetic disorder molybdenum co-factor deficiency (which stops the body from properly absorbing this nutrient).
- Nickel:- No RDA but research suggests a daily consumption of 0.1mg is adequate.  Currently there are no reported nickel deficiency symptoms.
- Selenium:- RDA of 0.055mg for adults.  Selenium deficiency is very rare.  Dietary deficiencies have only been observed in countries such as China where soil concentrations of this nutrient are very low.  People with gastrointestinal problems and people who are fed intravenously also have a higher risk of selenium deficiency.
- Silicon:- No RDA but research suggests a daily consumption of between 1g and 2g is adequate.  Silicon deficiency is very rare and has only been observed in people with extremely limited diets.
- Tin:- No RDA but research suggests a daily consumption of between 1mg and 3mg is adequate.    Currently there are no official tin deficiency symptoms but low dietary consumption has been linked with adverse effects.
- Vanadium:- No RDA but research suggests a daily consumption of between 0.1mg and 1mg is adequate.  Currently there are no official vanadium deficiency symptoms but low dietary consumption has been linked with adverse effects.
- Zinc:- RDA of 11mg for male adults and 9mg for female adults.  Germanium deficiency is normally the result of low dietary consumption.  It can also be caused by bowel problems, chronic diarrhea, excessive sweating and taking certain medications.

SUMMARY

The microminerals are only required in very small amounts so deficiencies are extremely rare.  However, if you are suffering from any of the symptoms discussed in this article you may be deficient in one or more of the 17 microminerals.  If you believe you are deficient make sure that you are getting the RDA for each micromineral as part of your diet and if the symptoms do not subside go and see your doctor.  By doing this you can avoid micromineral deficiency and maintain optimal health.

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The microminerals are a selection of 17 nutrients that your body requires in relatively small amounts (generally less than 100 milligrams (mg) per day).  Consuming the recommended daily allowance (RDA) of each one helps support almost every process in your body and is highly beneficial to your health.  However, consuming too much can have the opposite effect and be very damaging to your health.  In this article I will be discussing 19 of the negative side effects of micromineral overdose and also outlining how you can avoid overdosing on the microminerals.

1) BLOOD PROBLEMS:- Eating too much of certain microminerals can play havoc with your blood.  Overdosing on arsenic, molybdenum, vanadium or zinc can cause anemia (a low red blood cell count in the body).  Getting too much tin can destroy your red blood cells whilst getting too much copper, lithium and nickel can lead to high blood pressure.  Eating high levels of boron can also cause poor blood circulation.

2) CANCER:- Overdosing on arsenic and nickel can has been linked with an increased cancer risk.  Cancer is a disease where the deoxyribonucleic acid (DNA) in your cells becomes damaged and causes rapid, uncontrollable cellular growth.  In particular overdosing on these microminerals is thought to increase your chances of contracting bladder cancer, lung cancer and skin cancer.

3) DENTAL PROBLEMS:- Getting too much selenium can have a negative effect on your dental health.  It can lead to increased dental cavities (holes in the teeth caused by damage to the hard tooth structure) and in the worst cases can cause tooth loss.

4) DIARRHEA:- Overdosing on boron, iodine, lithium, molybdenum, tin, vanadium and zinc can lead to diarrhea.  Not only is this unpleasant but it can also lead to dehydration, fevers and stomach pain.

5) FATIGUE:- Consuming too much boron, copper, iron, lithium and selenium can cause you to feel tired even when you are getting adequate amounts of sleep.  This can have an adverse effect on your ability to perform throughout the day.

6) GROWTH PROBLEMS:- Overdosing on certain microminerals can affect the rate at which your body grows.  Getting too much molybdenum and nickel reduces your growth rate whilst eating high levels of vanadium can lead to stunted growth.

7) HEADACHES:- Eating too much copper, iron, lithium or tin can cause headaches.  Not only is this very unpleasant but it can also make it difficult to concentrate.

8) HEART PROBLEMS:- Overdosing on cobalt and copper can have a negative effect on the health of your heart.  In the worst cases it can cause serious damage and prove to be fatal.

9) KIDNEY PROBLEMS:- Consuming extremely high levels of germanium, lithium and vanadium can cause kidney problems and in the worst cases full kidney failure.  The kidneys help your body process waste materials.  If they are not functioning properly these waste materials start to build up inside your body and slowly poison it.

10) LIVER PROBLEMS:- Overdosing on arsenic, copper, germanium, iron and vanadium can cause liver damage and in the worst cases liver failure.  This can lead to a number of associated problems including diarrhea, fatigue, nausea and poor appetite.  In the most serious cases liver failure can lead to coma.

11) MENTAL HEALTH PROBLEMS:- Eating too much arsenic, copper or selenium can have an adverse effect on your mental health.  Overdosing on arsenic and copper can cause you to become depressed whilst overdosing on selenium can lead to irritability.

12) NERVOUS SYSTEM PROBLEMS:- Overdosing on certain microminerals can lead to a variety of nervous system problems.  Getting too much arsenic can lead to peripheral neuropathy (a nervous system disorder which causes a loss of nerve function in the arms and/or legs).  Eating too much manganese can cause nervous system problems similar to Parkinson’s disease.  Consuming too much selenium or vanadium can also cause nerve damage.

13) POOR APPETITE:- Eating too much boron, iron and vanadium can interfere with your appetite.  In the long term a poor appetite can have a wide range of adverse health effects as you will not be getting adequate calories or nutrients from your diet.

14) SEXUAL PROBLEMS:- Overdosing on cobalt and manganese can cause a number of sexual problems.  Getting too much cobalt can reduce fertility in men whilst getting too much manganese can cause impotence (erectile dysfunction).

15) SKIN PROBLEMS:- Eating high levels of certain microminerals can cause a variety of skin problems.  Overdosing on arsenic can cause dermatosis (a skin condition which causes eruptions and lesions) whilst overdosing on boron can lead to dermatitis (inflammation of the skin).  Consuming too much copper can lead to jaundice (a condition where the skin becomes yellow) whilst consuming too much iron can cause bronzing or greying of the skin.  Eating high levels of nickel, tin and vanadium can cause your skin to become irritated and lead to rashes.

16) STOMACH PROBLEMS:- Overdosing on arsenic, copper, iodine, iron, selenium, tin, vanadium and zinc can lead to a number of stomach problems.  Eating high levels of arsenic and selenium can cause gastrointestinal problems whilst eating high levels of iron can damage the lining of the intestinal tract.  On top of this consuming too much copper, iodine, tin, vanadium and zinc can lead to stomach pain.

17) THYROID PROBLEMS:- Eating too much cobalt can damage your thyroid gland whilst eating too much iodine can inhibit your body’s ability to produce thyroid hormones.  The thyroid gland and thyroid hormones regulate a number of important processes in your body including metabolism, body temperature, growth and energy levels.  Therefore, overdosing on cobalt and iodine can reduce your body’s ability to regulate these processes.

18) VOMITING:- Overdosing on boron, cobalt, copper, iodine, iron, tin, vanadium and zinc can all cause you to vomit.  In the short term vomiting is unpleasant but has no serious side effects.  However, in the long term repeated vomiting can lead to vitamin and mineral deficiencies as they are excreted from your stomach.

19) WEAKNESS:- Consuming high levels of boron, copper and lithium can lead to weakness.  This can make it extremely difficult to perform day to day tasks and engage in physical activity.

HOW CAN I AVOID MICROMINERAL OVERDOSE?

Overdosing on the microminerals can be seriously damaging to your health.  To avoid the negative symptoms associated with micromineral overdose you need to moderate your consumption and ideally stick to the RDA for each one.  However, at the very least you should stay within the tolerable upper limits (TULs) for each of the 17.  Both the RDA and TUL for each of the microminerals is listed below:
- Arsenic:- No RDA but research suggests a daily consumption of between 0.0125mg and 0.025mg is adequate.  No TUL for organic arsenic (the type found in most foods) but TUL of 1mg per day for inorganic acid (a type found in chemicals that sometimes leaks into water supplies).
- Boron:- No RDA but research suggests a daily consumption of 1mg per day is adequate.  TUL of 50mg per day.
- Cobalt:- No RDA but research suggests a daily consumption of 0.0015mg of vitamin B12 per day will provide your body with adequate amounts.  TUL of 1.4mg per day.
- Copper:- RDA of 0.9mg for adults.  TUL of 10mg per day for adults.
- Chromium:- RDA of 0.035mg per day for male adults and 0.025mg per day for female adults.  No TUL specified as there are no reported overdose symptoms.
- Germanium:- No RDA but research suggests a daily consumption of 1mg per day is adequate.  No TUL for natural germanium but TUL of 50mg per day on synthetic germanium.
- Iodine:- RDA of 0.15mg for adults.  TUL of 1.1mg per day for adults.
- Iron:- RDA of 8mg for male adults and 18mg for female adults.  TUL of 45mg per day for adults.
- Lithium:- No RDA but research suggests a daily consumption of between 2mg and 3mg is adequate.  No TUL but research suggests consuming 100mg per day or more can have adverse effects.  Consuming 5 grams (g) per day or more can be fatal.
- Manganese:- RDA of 1.9mg for male adults and 1.6mg for female adults.  TUL of 11mg per day for adults.
- Molybdenum:- RDA of 0.045mg for adults.  TUL of 2mg per day for adults.
- Nickel:- No RDA but research suggests a daily consumption of 0.1mg is adequate.  TUL of 100mg per day.
- Selenium:- RDA of 0.055mg for adults.  TUL of 0.4mg per day.
- Silicon:- No RDA but research suggests a daily consumption of between 1g and 2g is adequate.  No TUL specified as there are no reported overdose symptoms.
- Tin:- No RDA but research suggests a daily consumption of between 1mg and 3mg is adequate.  TUL of 13mg per day.
- Vanadium:- No RDA but research suggests a daily consumption of between 0.1mg and 1mg is adequate.  TUL of 1.8mg per day.
- Zinc:- RDA of 11mg for male adults and 9mg for female adults.  TUL of 40mg per day.

SUMMARY

As you can see consuming too many microminerals is bad news.  However, if you stick to the RDAs and TULs listed above you should be able to enjoy all the benefits without being subjected to the nasty overdose symptoms.

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The microminerals receive very little publicity when it comes to heatlhy eating.  However, each one is essential for good health and should be included as part of your diet.  In this article I will be discussing exactly how they benefit your health and providing 25 of the top macromineral benefits.

1) ANTIOXIDANT BENEFITS:- Antioxidants are nutrients which protect your body from free radicals (harmful by-products of oxygen based reactions that cause oxidative damage).  Oxidative damage has been linked with a number of health problems including cancer, diabetes and a weak immune system.  Copper, germanium, molybdenum, selenium and zinc all have antioxidant properties and by including these nutrients in your diet you can protect yourself from the potential health hazards caused by free radicals.

2) ARTHRITIS PROTECTION:- Arthritis is a condition where your joints become inflamed.  It can cause pain, stiffness and swelling around the affected joints.  Fortunately, eating certain microminerals (including copper, germanium and selenium) can help prevent arthritis and relieve the painful symptoms.

3) ASTHMA PREVENTION:- Asthma is a respiratory disorder where the airways unexpectedly narrow temporarily.  Germanium and molybdenum can both help prevent this unpleasant condition and allow sufferers to breathe more easily.

4) BLOOD HEALTH:- Many of the microminerals are vital for healthy blood.  Boron can help prevent blood clots whilst chromium helps your body break down excess blood cholesterol and molybdenum prevents anemia.  Copper and iron both assist in the production of haemoglobin (a protein in red blood cells which transports oxygen around the body) whilst nickel and vanadium both promote the production of red blood cells.

5) BONE HEALTH:- Certain microminerals have a key role to play when it comes to building strong, healthy bones. Nickel, silicon and vanadium all assist in the development of strong bones whilst boron and germanium both help prevent osteoporosis (reduced bone mineral density).

6) CANCER PROTECTION:- Cancer is a disease that develops when the deoxyribonucleic acid (DNA) in your body’s cells becomes damaged or disrupted.  This then causes your cells to grow in a rapid, uncontrollable way leading to the development of a tumour.  Tumours can ultimately become cancerous and spread to other areas of the body.  The microminerals can help protect you from a variety of cancers in many different ways.  Germanium helps by stimulating the production of interferon (a substance that stimulates the production of cancer fighting natural killer cells).  Molybdenum also fights cancer by protecting your body from the carcinogenic chemical compounds nitrosamines.  Copper has been linked with preventing lung cancer whilst selenium can reduce your risk of contracting colon cancer, lung cancer and prostate cancer.  Vanadium also helps protect your body from certain cancers (including bone cancer, breast cancer, liver cancer and prostate cancer) whilst research suggests zinc can help reduce your chances of developing prostate cancer.

7) DENTAL HEALTH:- The microminerals help keep your teeth healthy in various ways.  Molybdenum promotes good dental health by fighting dental cavities (holes in the teeth caused by damage to the hard tooth structure) and tooth decay.  Iodine, silicon and vanadium also contribute by promoting the development of strong, healthy teeth.

8) DIABETES TREATMENT:- Diabetes is a disease that develops when the blood glucose levels in your body become extremely high as a result of your body not producing enough insulin (a hormone which allows your body to take glucose from the blood and use it for energy immediately or store it for later use) or your body not responding to insulin properly.  Many of the microminerals can be used to manage and treat diabetes effectively.  Chromium, vanadium and zinc help control the release of insulin in your body and also improve your cell’s sensitivity to this hormone.  Manganese, molybdenum and vanadium all help control blood glucose levels and prevent them from becoming too high.  Research suggests that germanium can also help prevent the development of diabetes.

9) DIGESTIVE HEALTH:- Arsenic and tin are both key nutrients for digestive health.  Arsenic helps treat digestive problems whilst tin helps to prevent them.

10) EMBRYONIC DEVELOPMENT:- Boron and silicon are both important microminerals for pregnant women.  Together they support the development and growth of embryos and ensure that they remain healthy.

11) ENZYME ACTIVATION AND PRODUCTION:- Many of the microminerals are essential for the activation and production of enzymes.  Managanese acts as part of the metalloenzymes (enzymes that help produce glutamine, act as antioxidants, break down blood glucose and more), activates the bone strengthening enzymes glycolsyltranserferases and xylosyltransferases and activates the enzymes which utilise choline, vitamin B1, vitamin B7 and vitamin C.  Molybdenum activates the enzymes aldehyde oxidase (which generates carboxylic acids from aldehydes), sulphate oxidase and xanthine oxidase (which enhances fat burning and allows the body to use its iron reserves effectively).  Silicon activates the enzyme prolyhydroxylase (which is responsible for the formation of collagen in bone, cartilage, elastin and other connective tissues).  Molybdenum also helps the body produce  xanthine oxidase.

12) GENETIC DEVELOPMENT:- A number of microminerals support genetic development.  Arsenic helps to regulate gene expression whilst cobalt helps your body produce DNA and ribonucleic acid (RNA) (which both contain important genetic information that is used in the creation of new cells).  Lithium enhances the replication of DNA whilst zinc helps your body to read genetic instructions properly.

13) HEALTHY GROWTH:- Many of the microminerals including arsenic, molybdenum, nickel, tin and vanadium support healthy growth.  Zinc also promotes normal skeletal growth.

14) HEALTHY METABOLISM:- Metabolism is a set of chemical reactions that occur in living organisms in order to maintain life.  One of the main parts of metabolism is breaking down the nutrients in food for energy.  A large proportion of the microminerals help your body do this.  Chromium, molybdenum, nickel and vanadium all assist in the metabolism of the macronutrients; carbohydrates, dietary fats and proteins.  Boron, molybdenum and vanadium all support the metabolism of the macrominerals calcium, magnesium and phosphorus plus vitamin D.  Iodine and zinc also help maintain a normal metabolic rate (which affects your energy levels, growth and the amount of calories you burn).

15) HEART HEALTH:- Getting the recommended daily allowance (RDA) for certain microminerals helps to keep your heart healthy.  Chromium, vanadium and silicon keep the arteries soft, supple and prevent atherosclerosis (a condition where the artery walls become blocked and harden due to the build up of cholesterol, fatty deposits and plaque).  This ensures that your heart gets a good, steady supply of blood via the arteries.  Boron, germanium, selenium and vanadium also help prevent heart disease.

16) HORMONE ACTIVATION, PRODUCTION AND REGULATION:- The microminerals have a key influence over the hormones in your body.  Boron assists in the production of testosterone (male steroid sex hormones that are secreted by the testes and responsible for typical male sexual characteristics) in men and oestrogen (female steroid sex hormones that are secreted by the ovaries and responsible for typical female sexual characteristics) in women.  Cobalt, copper and lithium assists in the production of melatonin (a hormone that improves sleep cycles) and serotonin (a hormone that can improve your mood).  Iodine, manganese, selenium and zinc also support the production of various thyroid hormones including thyroxine (a thyroid hormone also known as T4 that regulates the generation of body heat and the use of oxygen in cells) and triiodothyronine (a thyroid hormone also known as T3 that affects almost every process in the body including the generation of body heat, growth and heart rate).  On top of this tin supports the adrenal gland (which releases hormones related to stress).

17) IMMUNE SYSTEM HEALTH:- The immune system is a set of biological structures and processes that protect against disease and foreign bodies.  The microminerals can help boost your immune system in many ways.  Chromium increases the effectiveness of white blood cells (which help the body fight disease and foreign bodies) whilst germanium increases the function of B lymphocytes, natural killer cells and T cells (which all help the immune system fight disease and infection).  Iron, selenium and zinc also assist in the production of antibodies, B cells and T cells (all of which help the body fight disease and foreign bodies).

18) INCREASED ENERGY LEVELS:- Iron and tin can both help keep your energy levels high.  Iron assists in the production of adenosine triphosphate (ATP) which is essential for cellular energy whilst tin has also been linked with increased energy levels.

19) LIVER HEALTH:- Germanium and molybdenum are two important nutrients for liver health.  Germanium can prevent cirrhosis (a chronic liver disease) whilst molybdenum can help detoxify the liver.

20) MENTAL HEALTH:- A wide selection of the microminerals support good mental health.  Boron, cobalt, iron and zinc can all help improve brain development, brain function, cognitive performance and memory.  Germanium and lithium have also been linked with preventing Alzheimer’s disease (a form of dementia), dementia (a type of mental deterioration), depression (a mental state characterized by feelings of gloom and inadequacy) and mania (elevated moods at all times).  On top of this lithium increases the grey matter of nerve cells in the brain (which support hearing, memory, muscle control, speech and vision) and reduces aggressive, self destructive and violent behaviour (based on a number of different research studies).  Finally, molybdenum and tin can increase alertness, concentration and mood levels.

21) NERVOUS SYSTEM HEALTH:- Germanium, lithium and manganese all help support a strong, healthy nervous system.  Germanium can prevent neuralgia (a condition which causes pain in the nerves) whilst lithium assists in the transmission of messages over neurons and manganese promotes nervous system health.

22) NUTRIENT ABSORPTION, DISTRIBUTION AND UTILISATION:- A large number of microminerals are essential for the absorption, distribution and utilisation of several key nutrients.  Boron helps the body retain calcium and magnesium whilst cobalt, copper, lithium and nickel support the absorption of iron, vitamin B9 and vitamin B12.  Lithium also helps the body distribute iodine throughout the body whilst molybdenum helps the body utilise iron.  Finally, silicon increases the effectiveness of calcium and vitamin D in the body.

23) SEXUAL HEALTH:- Many of the microminerals support good sexual health.  Arsenic, manganese and vanadium all support reproductive health.  Molybdenum, selenium and zinc are particularly important nutrients for men and promote good sexual health, function and fertility amongst males.

24) SKIN HEALTH:- A large selection of the microminerals protect your skin and keep it healthy.  Silicon, tin and zinc protect you from various skin conditions (including acne and eczema) whilst iodine, nickel and silicon all help keep your skin strong and healthy.  Copper also assists in the production of collagen and elastin (two connective tissues which help keep your skin cells tight but flexible).

25) WOUND HEALING:- Eating adequate amounts of certain microminerals is essential for proper wound healing.  Copper assists in the healing of burns to the skin whilst silicon and zinc help the body heal other types of wound.

Whilst the microminerals are only needed in very small amounts they are still essential for all round good health.  They protect you from certain disease, keep the majority of your cells and organs healthy, interact with many of the nutrients and much more.  So if you are not currently eating adequate amounts of microminerals now is the time to start.

In my latest selection of articles I have been covering the microminerals individually.  Today I will be bringing all the information from these articles together and summarising the 17 microminerals, the ways they benefit your health, the richest food sources and the adverse effects of both deficiency and overdose.

WHAT ARE MICROMINERALS?

The microminerals are 17 minerals that your body requires in very small quantities (hence the term ‘micro’).  They are part of the micronutrient family (a group of nutrients which includes minerals and vitamins).  Micronutrients are different to macronutrients because they contain zero calories and are required in much smaller amounts.

Micronutrients can be split into two main groups – minerals and vitamins.  Minerals are inorganic compounds that come from the soil and water.  Vitamins are organic compounds that come from plants and animals.

Minerals can also be split down into a further two groups – macrominerals (or main minerals) and microminerals (or trace minerals).  Macrominerals are generally required in amounts greater than 100 milligrams (mg) per day and stored by the body in quantities greater than 5 grams (g).  Microminerals are generally required in much smaller amounts and either stored by the body in very small amounts or not stored at all.

Below I will be discussing each of the 17 microminerals in more detail:

1) ARSENIC

Discovery:- Awareness of arsenic dates back to ancient times but it was first isolated in 1250 by Albert Magnus when he heated the arsenic compound orpiment with soap.

Storage:- The human body contains between 10mg and 20mg of arsenic.

Functions:- Arsenic has only recently been recognised as an essential nutrient in humans so its exact role is unclear.  The latest research suggests that it may be responsible for helping the body metabolise the amino acid methionine (which promotes healthy growth), regulating gene expression, supporting the reproductive system and treating digestive problems.

Recommended Daily Allowance (RDA):- There is currently no RDA for arsenic although the available research suggests humans should consume between 0.0125mg and 0.025mg each day.

Food Sources:- Arsenic can be found in most foods.  The list below outlines the approximate amounts of arsenic in different food groups:
- Bread and Cereal = 0.00245 mg per 100g.
- Fats and Oils = 0.0019 mg per 100g.
- Fish = 0.1662 mg per 100g.
- Meat = 0.00243 mg per 100g.

Overdose Symptoms:- The majority of arsenic found in food is organic and therefore not toxic.  However, consuming 1mg per day or more of inorganic acid (which can be found in certain chemicals and also sometimes leak into water supplies) is toxic.  Overdosing on inorganic arsenic can lead to a number of adverse effects including anemia (a low red blood cell count), cancer (particularly bladder cancer, lung cancer and skin cancer), depression, liver damage and peripheral neuropathy (loss of nerve function in the arms and/or legs).

Deficiency Symptoms:- Failing to consume at least 0.0125mg of arsenic per day may cause abnormal growth, heart muscle disorders and skeletal disorders.

2) BORON

Discovery:- Boron was first mentioned by Persian alchemist Rhazes between 865 B.C. and 925 B.C. in one of his books.  It was successfully isolated in 1808 by three different chemists – Sir Humphry Davy, Louis Jacques Thênard and Joseph Louis Gay-Lussac.

Storage:- The human body does not store boron.

Functions:- Boron is most well known for promoting bone health by helping the body activate and metabolise the bone building nutrients calcium, magnesium, phosphorus and vitamin D).  It also influences the hormones by assisting with the production of oestrogen in women and boosting testosterone levels in men.  On top of this boron boosts brain health, keeps your cell membranes healthy, prevents blood clots, protects your body from disease and infection and supports the development of embryos in pregnant women.

RDA:- There is currently no RDA for boron but most sources suggest a daily intake of 1mg.

Food Sources:- Plant foods are the best source of boron with five of the richest sources of this nutrient being:
- Almonds = 2.8mg per 100g.
- Brazil Nuts = 1.7mg per 100g.
- Oranges = 0.25mg per 100g.
- Raisins = 4.47mg per 100g.
- Red Grapes = 0.5mg per 100g.

Overdose Symptoms:- It is extremely difficult to overdose on boron as you need to eat 50mg or more before symptoms start to develop.  In the rare cases where boron consumption does exceed this level it can lead to dermatitis (inflammation of the skin), diarrhea, lethargy, nausea, poor appetite, poor blood circulation, vomiting and weakness.

Deficiency Symptoms:- Not getting enough boron has a negative effect on the health of your bones and teeth and can cause arthritis (inflammation of the joints), osteoporosis (reduced bone mineral density), reduced bone strength and tooth decay.  Boron deficiency can also impact other areas of your body and can lead to depression, hormone imbalances, kidney stones, mineral deficiencies (calcium, magnesium, phosphorus and vitamin D), muscle pain and reduced mental alertness.

3) COBALT

Discovery:- Awareness of cobalt dates back to at least 1400 B.C. where it was used as a compound to colour glass.  It was officially discovered by the Swedish chemist George Brandt in 1735.

Storage:- Approximately 0.1% of the human body’s weight is made up of cobalt.  It is stored in the blood plasma, kidneys, liver, pancreas, plasma, spleen and red blood cells.

Functions:- Cobalt is part of vitamin B12 and so performs the same functions in the body.  These functions include helping the body to absorb vitamin B9 and assisting in the production of the genetic information carriers deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).  Cobalt also helps the body produce melatonin (a hormone that can improve sleep cycles), myelin (a protein that covers and protects the nerves), red blood cells (which carry oxygen around the body) and serotonin (a hormone that can boost your mood).

RDA:- Since cobalt is part of vitamin B12 it does not have a separate RDA but consuming 0.0015mg of vitamin B12 (the RDA for this vitamin) each day will provide your body with adequate amounts of this nutrient.

Food Sources:- Foods that are high in vitamin B12 are also high in cobalt.  Some of the best cobalt foods include:
- Green Leafy Vegetables = Between 0.002mg and 0.006mg per 100g.
- Muscle Meat = Between 0.0007mg and 0.0012mg per 100g.
- Organ Meats = Between 0.0015mg and 0.0025mg per 100g.

Overdose Symptoms:- Overdosing on cobalt is very rare and symptoms only develop if more than 1.4mg of this nutrient are consumed each day.  When an overdose does occur it can cause decreased fertility in men, heart damage, nausea, thyroid gland damage, vision problems and vomiting.

Deficiency Symptoms:- Cobalt deficiency is also uncommon because it is found in most animal products and a wide selection of vegetable products.  However, vegetarians with a limited diet and people with stomach problems are susceptible to deficiency.  The symptoms of cobalt deficiency include dementia, depression, diarrhea, fatigue, heart disease, menstrual problems in women, nerve damage, pernicious anemia (a condition where your body produces fewer, larger blood cells) and weakness.

4) COPPER

Discovery:- The discovery of copper dates back to around 9000 B.C. Methods to refine copper from its ores were developed around 5000 B.C.

Storage:- The human body contains around 70mg of copper most of which is stored in the liver.

Functions:- Copper is a powerful antioxidant (a type of nutrient that prevents oxygen related damage) which protects the body and also supports the production of various substances including collagen (the main protein in animal bones and connective tissues), elastin (a connective tissue which helps keep artery walls and skin cells flexible but tight), haemoglobin (an iron containing, oxygen transporting metalloprotein that is found in red blood cells), melanin (a pigment which colours the hair and skin) and myelin (a substance that covers nerve fibres).  Copper also reduces your risk of developing arthritis and lung cancer.

RDA:- The RDA for copper increases with age.  Children aged 0-6 months need to consume just 0.2mg of copper per day but this increases to a much larger 0.9mg per day for adults aged 19 years and older.  Pregnant and lactating women need to increase their copper requirements further and consume up to 1.3mg per day.

Food Sources:- Copper can be found in many foods with five of the richest sources being:
- Brazil Nuts = 5.5mg per 100g.
- Crab = 3.2mg per 100g.
- Liver = 7.6mg per 100g.
- Lobster = 1.4mg per 100g.
- Oysters = 6.3mg per 100g.

Overdose Symptoms:- Eating too much copper is the most common cause of overdose.  Children aged 1-8 years can consume up to 1mg of copper per day before starting to experience negative symptoms.  Adults aged 19 years and older are more tolerant of copper and can consume up to 10mg per day before overdose symptoms start to develop.  Wilson’s disease (a genetic disorder which causes copper to accumulate in various organs) can also lead to excessive levels of copper in the body.  Having too much copper in the body can lead to abdominal pain, depression, diarrhea, dizziness, fatigue, headaches, heart problems, high blood pressure, increased premenstrual syndrome (PMS) symptoms, insomnia, jaundice (a condition where the skin becomes yellow), liver damage, muscle and joint pain, vomiting and weakness.

Deficiency Symptoms:- Not getting enough copper can have a number of adverse effects including anemia, brain disturbances, breathing difficulties, increased low density lipoprotein (LDL) and reduced high density lipoprotein (HDL) (which can increase your heart disease risk), iron deficiency, joint problems, osteoporosis, poor immune function, ruptured blood vessels, skin sores and weakness.

5) CHROMIUM

Discovery:- Chromium was initially recognised as part of the mineral Siberian red lead which was discovered in 1776 by the German mineralogist Johann Gottlob Lehman.  It was isolated in 1798 by  the French scientist Louis-Nicolas Vauquelin when he heated charcoal with the chromium compound chromium trioxide.

Storage:- The human body contains approximately 2mg of chromium which is evenly distributed in the bones, liver, soft tissues and spleen.

Functions:- Chromium helps to regulate blood glucose, cholesterol and insulin making it a very useful nutrient for people with diabetes.  It also helps your body metabolise the macronutrients and nucleic acids.  On top of this chromium boosts the immune system and keeps the arteries soft and supple.

RDA:- Our requirements for chromium increase as we get older.  Very young children aged 0-6 months need to consume just 0.0002mg of this nutrient per day but adults need to consume much more.  Men aged 14-50 years require 0.035mg of chromium per day whilst women of the same age require 0.024mg per day.  For pregnant women this requirement increases to 0.03mg per day and for lactating women it increases further to 0.045mg per day.

Food Sources:- Chromium can be found in a wide selection of foods with some of the best being:
- Beef = 0.057mg per 100g.
- Cheese = 0.056mg per 100g.
- Egg Yolk = 0.183mg per 100g.
- Liver = 0.055mg per 100g.
- Whole Grain Bread = 0.045mg per 100g.

Overdose Symptoms:- There is currently no upper limit for chromium consumption and the are no reported overdose symptoms.

Deficiency Symptoms:- Not getting enough chromium has an adverse effect on your blood glucose, cholesterol and insulin levels.  The symptoms include high blood glucose levels, high blood pressure, high triglyceride levels (which can indicate poor heart health), hyperinsulinemia (high blood levels of insulin), increased LDL cholesterol levels, insulin resistance (a condition where your body’s cells become less receptive to insulin) and reduced HDL cholesterol levels.

6) GERMANIUM

Discovery:- The existence of germanium was actually predicted before it was discovered by the Russian chemist Dmitri Mendeleev (creator of the periodic table) in 1871.  Following this prediction germanium was discovered by the German chemist Clemens Alexander Winkler.

Storage:- The human body does not store germanium.

Functions:- Germanium is a powerful antioxidant which has been shown to prevent a wide range of ailments and diseases including AIDS (acquired immunodeficiency syndrome), asthma (a respiratory disorder which makes breathing difficult), arthritis, cancer (by stimulating the production of interferon – a substance that stimulates the production of cancer fighting natural killer cells), cataracts (clouding that appears on the lenses of the eye), cirrhosis (a chronic liver disease), diabetes, depression, heart disease, high blood pressure, neuralgia (a condition which causes pain in the nerves), osteoporosis and sinus infections.

RDA:- There is currently no RDA for germanium but most sources suggest a daily intake of 1mg.

Food Sources:- The richest sources of germanium are plant based foods with comfrey, garlic, ginseng and mushrooms all containing high levels.

Overdose Symptoms:- Natural germanium has no reported overdose symptoms.  However, eating high levels of synthetic germanium (50mg per day or more) can cause bruising, kidney failure, liver damage and skin rashes.

Deficiency Symptoms:- Germanium deficiencies are extremely rare but when they do occur they can lead to cancer, heart disease, immune system disorders, increased LDL cholesterol levels, infection and osteoporosis.

7) IODINE

Discovery:- Iodine was discovered by the French chemist Bernard Courtois in 1811 whilst helping his father make potassium and sodium compounds from seaweed.

Storage:- The human body stores around 17mg of iodine.  The majority of this is stored in the thyroid gland with the rest being stored in the bones and muscles.

Functions:- Iodine is essential for good thyroid health and assists in the production of thyroxine (a thyroid hormone also known as T4 that regulates the generation of body heat and the use of oxygen in cells) and triiodothyronine (a thyroid hormone also known as T3 that affects almost every process in the body including the generation of body heat, growth and heart rate).  It also helps your body maintain a normal metabolic rate, prevents the development of simple goiter (a condition which causes enlargement of the thyroid gland), supports the development of healthy hair, nails, skin and teeth and supports the development of a strong immune system in foetuses.

RDA:- The RDA for iodine increases slightly with age.  Very young children aged 0-6 months need just 0.11mg per day whilst adults aged 14 years and older require a slightly increased 0.15mg per day.  Pregnant and lactating women need to consume more iodine than other adults with pregnant women advised to consume 0.22mg per day and lactating women advised to consume 0.25mg per day.

Food Sources:- Dairy products, fish and certain fruits are all fantastic sources of iodine.  The list below contains some of the richest food sources:
- Kelp = 2.08mg per 100g.
- Iodised Salt = 3mg per 100g.
- Oysters = 0.157mg per 100g.
- Strawberries = 0.09mg per 100g.
- Yogurt = 0.034mg per 100g.

Overdose Symptoms:- Iodine overdose is normally caused by taking supplemental doses.  In adults consuming 1.1mg per day or more can lead to multiple negative symptoms including burning in the mouth or throat, diarrhea, nausea, reduced thyroid hormone synthesis (which can cause goiter and hypothyroidism – a condition where your body does not produce enough thyroid hormones), stomach pain, vomiting and a weak pulse.

Deficiency Symptoms:- Iodine deficiency is very rare in the UK as most foods contain this nutrient.  The symptoms of deficiency include appetite fluctuations, depression, fatigue, goiter, hyperthyroidism (a condition where your body over produces thyroid hormones), hypothyroidism, rapid heartbeat, severe mental retardation in infants, stunted physical growth in infants, weakness and weight gain.

8) IRON

Discovery:- Humans have been aware of iron since around 3400 B.C. although the exact discovery date is unknown.  The ancient Egyptians used iron found in meteorites around this time to create tools and jewellery.

Storage:- The human body contains between 3g and 4g of iron most of which is stored in the haemoglobin (a protein in red blood cells that transports oxygen around the body).

Functions:- Iron plays a key role in the formation of haemoglobin and myoglobin (a protein which takes oxygen from haemoglobin and stores it in the tissues until it is needed).  It also assists in the production of adenosine triphosphate (ATP) (which is essential for cellular energy and proper cell functioning), catalase (which converts hydrogen peroxide into oxygen and water) and cytochromes (which transport electrons throughout the body).  Finally, iron supports brain development and keeps the immune system strong.

RDA:- Women need to consume more iron than men as they lose a lot of this important nutrient during menstruation.  Men aged 19 years and older should consume 8mg of iron per day whilst women aged 19 to 50 years should consume more than double this amount at 18mg per day.  Vegetarians are advised to consume extra iron (26mg per day for men and 33mg per day for women) whilst women taking oral contraceptives are advised to consume a much lower 10.9mg per day (because oral contraceptives reduce the amount of blood and iron lost during menstruation).

Food Sources:- Iron can be found in dairy products, meats and plant based foods.  The list below contains five of the best iron food choices:
- Beef Fillet Steak = 3.1mg per 100g.
- Brazil Nuts = 2.43mg per 100g.
- Chicken Liver = 6.9mg per 100g.
- Pistachio Nuts = 14mg per 100g.
- Spinach = 6.7mg per 100g.

Overdose Symptoms:- Eating too much iron is rare but you can overdose if you have regular blood transfusions, take iron supplements or suffer from hemochromatosis (a metabolic disorder which causes iron to be deposited in the body’s tissues).  The symptoms of iron overdose include bronze or grey coloured skin, damage to the intestinal tract, dizziness, fatigue, headaches, liver failure, loss of appetite, nausea, shortness of breath, vomiting and weight loss.

Deficiency Symptoms:- Iron deficiency is one of the most common nutrient deficiencies in the world.  It can be caused by bleeding (internally and externally), certain dietary deficiencies (copper, vitamin A and vitamin C), consuming high levels of certain foods (such as caffeine and tannins), donating blood regularly and a poor dietary intake of iron.  The symptoms of not having enough iron in the body include depression, dizziness, fatigue, hair loss, headaches, hypochromic anemia (a condition where the red blood cells become paler than normal due to a reduction in haemoglobin which causes the skin to look pale), increased infection risk, loss of stamina, microcytic anemia (a condition where the red blood cells become smaller than normal), reduced concentration and weakness.

9) LITHIUM

Discovery:- Lithium was initially discovered by the Brazilian scientist Jozée Bonifácio de Andrada e Silva in 1800 as part of the mineral petalite (which contains lithium).  In 1817 the Swedish chemist Johan August Arfwedson concluded that 10% of petalite contained a new element which he named lithium.  In 1818 both Swedish chemist William Thomas Brand and English chemist Sir Humphry Davy managed to isolate lithium.

Storage:- The human body stores around 7mg of lithium.

Functions:- Lithium’s main function is to control and treat mental disorders including Alzheimer’s disease, dementia (by reducing brain damage and promoting new neural growth) and mania (an elevated mood at all times).  It also assists in the absorption of vitamin B9 and vitamin B12.  On top of this lithium assists in the distribution of iodine, breaks down excess uric acid, controls glucose metabolism, enhances the replication of DNA, increases grey matter nerve cells in the brain, protects against the negative effects of mood altering drugs (including alcohol and marijuana), reduces violent behaviour and regulates the production of serotonin (a hormone that regulates mood levels).

RDA:- There is currently no RDA for lithium.  The American College of Nutrition suggest you consume at least 1mg per day of this nutrient but other sources suggest up to 3mg per day may be required by the human body.

Food Sources:- Dairy products such as cheese, eggs and milk are all fantastic sources of lithium.  Drinking water, mineral water, herbs and certain vegetables (including peppers and tomatoes) are also a great source of this nutrient.

Overdose Symptoms:- There is no upper limit on lithium consumption but research suggests eating 100mg per day or more can lead to overdose symptoms whilst eating of 5g per day or more can be fatal.  It is very difficult to get too much lithium from diet alone but taking too many lithium supplements can  lead to high levels of this nutrient in the body.  The symptoms of lithium overdose include confusion, diarrhea, dizziness, drowsiness, headaches, high blood pressure, kidney failure, lethargy, muscular weakness and restlessness.

Deficiency Symptoms:- Lithium deficiencies are very rare because only small amounts of this nutrient are required in humans.  In the rare where deficiencies do develop it can lead to depression, joint pain, nervous disorders, manic depressive disorders and mania.

10) MANGANESE

Discovery:- Awareness of manganese dates back to ancient times when early artists used pyrolusite (a compound of  manganese and oxygen – manganese dioxide) to give glass a purple colour and also to remove colour from glass.  In 1770 the German chemist Ignatius Gottfried Kaim isolated manganese from pyrolusite but his report was not read by many chemists.  In 1774 the Swedish mineralogist managed also managed to isolate this nutrient from pyrolusite and is often credited with discovering and isolating pyrolusite.

Storage:- The human body contains between 15mg and 20mg of manganese.  Most of this is stored in the bones whilst the remainder is stored in the adrenal glands, kidneys, liver, pancreas and pituitary glands. .

Functions:- The main role of manganese is to activate and work with the enzymes including  glycolsyltranserferases and xylosyltransferases (which both assist in the formation of bones) and a number of enzymes that utilise several key nutrients including choline, vitamin B1, vitamin B7 and vitamin C.  It is also part of the metalloenzymes arginase (an enzyme in the liver responsible for creating urea), glutamine synthetase (an enzyme involved in the production of glutamine), manganese-dependent superoxide dismutase (an enzyme that has antioxidant properties and protects the body from oxygen related damage) and phosphoenolpyruvate decarboxylase (an enzyme that helps break down blood glucose).  On top of this manganese supports the metabolism of carbohydrates, dietary fats and proteins, helps your body produce thyroxine (a hormone that regulates the generation of body heat and the use of oxygen in cells), maintains normal blood glucose levels and promotes a healthy nervous system.

RDA:- The RDA for manganese increases with age.  Young children aged 0-6 months need to consume just 0.003mg per day whilst adults aged 19 years and older need to consume a much larger 1.8mg per day.  Pregnant and lactating women need even more manganese and are advised to consume 2mg per day.

Food Sources:- Fruits, vegetables and the hot drink tea all contain high levels of manganese.  The list below contains five of the richest food sources:
- Black Tea = 0.77mg per cup.
- Garlic = 1.67mg per 100g.
- Green Tea = 1.58mg per cup.
- Pineapple = 1.18mg per 100g.
- Spinach = 0.94mg per 100g.

Overdose Symptoms:- Manganese overdose normally occurs as the result of exposure to manganese dust or chronic liver disease.  For children aged 0-6 months consuming 2mg per day can cause an overdose whilst for adults aged 19 years and older overdose symptoms do not occur until 11mg per day or more are consumed.  The symptoms of manganese overdose include interferences with copper, iron and zinc, impotence, manganese madness (a syndrome characterised by hallucinations, irritability and violence) and nervous system problems (similar to those experienced by sufferers of Parkinson’s disease).

Deficiency Symptoms:- Manganese deficiency normally only occurs when manganese is deliberately eliminated from the diet but even then the body can normally use magnesium instead.  If a deficiency does develop it can cause blindness, bone loss, dizziness, extremely low blood cholesterol levels, hearing loss, high blood glucose levels, loss of hair colour, nausea, paralysis, skin rashes and vomiting.

11) MOLYBDENUM

Discovery:- Molybdenum was discovered in 1778 by Carl Wilhelm Scheele.  It was isolated by the Swedish chemist peter Jacob Hjelm in 1781.

Storage:- The human body contains around 9mg of molybdenum of which the majority is stored in the adrenal glands, kidney and liver.

Functions:- Molybdenum has many roles in the body.  It activates the enzymes aldehyde oxidase (which generates carboxylic acids from aldehydes), sulphate oxidase and xanthine oxidase (which both enhance fat burning and allow the body to use its iron reserves effectively) as part of the coenzyme pterin.  It also helps the body breakdown sulphur containing amino acids, form uric acid (a waste product found in urine) and digest the macronutrients and certain macrominerals (calcium and magnesium).  On top of this molybdenum helps the body utilise iron, detoxifies the liver, increases alertness, supports balanced blood glucose levels, promotes proper sexual function in men, promotes good dental health, prevents anemia (a low red blood cell count in the body) and supports proper growth.

RDA:- The RDA for molybdenum increases with age.  Children aged 0-6 months require just 0.002mg per day whilst adults aged 19 years and over need 0.045mg per day.

Food Sources:- Legumes and nuts are often the richest source of molybdenum.  The list below contains five of the top molybdenum foods:
- Chilli Beans = 0.11mg per 100g.
- Green Peas = 0.13mg per 100g.
- Lima Beans = 0.87mg per 100g.
- Oats = 0.18mg per 100g.
- Small White Beans = 0.45mg per 100g.

Overdose Symptoms:- Molybdenum overdose is usually caused by eating too many molybdenum supplements.  For children aged 1-3 years consuming 0.3mg or more each day can lead to overdose whilst for adults aged 19 years and older consuming 2mg or more each day can cause an overdose.  The symptoms of molybdenum overdose include anemia, diarrhea, gout like symptoms, high blood levels of uric acid, reduced copper absorption, slow growth, swelling in the joints and weight loss.

Deficiency Symptoms:- Molybdenum deficiency has never been observed in people who eat a healthy balanced diet.  The only reported cases are on people who are fed intravenously or on people who have the genetic disorder molybdenum co-factor deficiency which stops them from properly absorbing this nutrient.  The symptoms of molybdenum deficiency include anemia, dental cavities, dizziness, headaches, impaired sexual function, night blindness, mental disturbances, nausea, rapid heartbeats and vomiting.

12) NICKEL

Discovery:- Nickel was first recognised as an element in 1751 by the Swedish mineralogist Axel Fredrik Cronstedt.

Storage:- The human body stores approximately 10mg of nickel of which the majority is concentrated in the hormone producing tissues, the kidneys and the lungs.

Functions:- Nickel has only recently been recognised as an essential nutrient in humans so its exact role in the body is unclear.  The latest research suggests it may be responsible for activating certain enzymes, assisting in the absorption of iron, assisting in the metabolism of carbohydrates and certain dietary fats and helping the body produce certain hormones.  It is also thought to support the production of red blood cells, keep the skin healthy, promote good bone structure and stimulate optimal growth.

RDA:- There is currently no RDA for nickel although the available research suggests 0.1mg per day is enough to meet the body’s needs.

Food Sources:- Legumes and nuts are the best food sources of nickel with almonds, brown beans, chickpeas, hazelnuts and walnuts all being good choices.

Overdose Symptoms:- Nickel overdose generally occurs when 100mg or more is consumed each day.  It is almost impossible to consume this much nickel from food alone but you can inhale this much if you are exposed to nickel fumes.  The symptoms of nickel overdose include high blood pressure, increased lung cancer risk, increased susceptibility to infection, reduced bone development, reduced growth rate and skin rashes.

Deficiency Symptoms:- At present there are no reported symptoms associated with nickel deficiency.

13) SELENIUM

Discovery:- Selenium was discovered in 1818 by the two Swedish chemists Jons Jakob Berzelius and J. G. Gahn.

Storage:- The human body stores approximately 15mg of selenium.

Functions:- Selenium is a powerful antioxidant that protects your body in a variety of ways.  It helps your body produce antibodies (organisms that fight disease in the body), assists with and regulates the production of triiodothyronine (a thyroid hormone also known as T3 that affects almost every process in the body including the generation of body heat, growth and heart rate) and possibly slows the progression of the human immunodeficiency virus (HIV) (more research is needed in this area).  It also prevents certain types of cancer (including colon cancer, lung cancer and prostate cancer, heart disease and joint inflammation.

RDA:- The RDA for selenium increases with age.  Children aged 0-6 months are advised to consume 0.015mg per day whilst children and adults aged 14 years and older are advised to consume 0.055mg per day.  Pregnant and lactating women need to eat even more selenium with pregnant women requiring 0.06mg per day and lactating women requiring 0.07mg per day.

Food Sources:- Fish and nuts are often the richest source of selenium.  The list below contains five of the best selenium foods:
- Brazil Nuts = 1.92mg per 100g.
- Mixed Nuts = 0.42mg per 100g.
- Salmon = 0.038mg per 100g.
- Shrimp = 0.048mg per 100g.
- Tuna Canned in Oil = 0.076mg per 100g.

Overdose Symptoms:- Eating 0.4mg per day or more of selenium can lead to selenosis (extremely high levels of selenium in the body).  It is very difficult to overdose on selenium from food alone and selenosis normally only occurs as a result of excessive supplement consumption.  The symptoms of selenosis include bad breath, fatigue, gastrointestinal problems, hair, nail and tooth loss, irritability, mild nerve damage and white blotchy nails.

Deficiency Symptoms:- Selenium deficiency is rare and is normally only observed in people from countries where the soil concentration of selenium is very low, people who suffer from serious gastrointestinal problems and people who are fed intravenously for long periods of time.  The symptoms of selenium deficiency include an increased cancer risk, Kashin-Beck disease (a bone and joint disorder), Keshan disease (a heart disorder), myxedematous endemic cretinism (a disease that causes mental retardation), osteoarthritis (the chronic breakdown of cartilage in the joints), skin inflammation and a weak immune system.

14) SILICON

Discovery:- Silicon was first recognised as an element in 1787 by the French chemist Antoine Lavoisier.  It was isolated in 1823 by the Swedish chemist Jons Jakob Berzelius.

Storage:- The human body stores around 18g of silicon.

Functions:- Silicon plays a key role in proper growth.  It assists in the development of strong, healthy bones, collagenous (connective) tissues, hair, nails and teeth.  Silicon also supports healthy embryonic development, proper nerve cell and tissue function and helps the tissues heal properly.  On top of this it increases the effectiveness of calcium, glucosamine and vitamin D, prevents atherosclerosis (a condition where hard plaques form in the artery walls and restrict the flow of blood which ultimately increases your heart disease risk) and supports functional strength.

RDA:- There is currently no RDA for silicon but most sources suggest consuming between 1g and 2g is enough to meet the body’s needs.

Food Sources:- Natural, unprocessed, plant based foods such as fruits, herbs, nuts and vegetables often contain high levels of silicon.  Almonds, apples, cabbages, cucumbers, horsetail, oats, onions, oranges and whole grain bread are all very good sources.

Overdose Symptoms:- There are currently no overdose symptoms associated with eating too much silicon.  However, inhaling too much silicon dust over long periods can lead to silicosis (a dangerous lung disease).

Deficiency Symptoms:- Silicon deficiency is very rare and is normally caused by consuming an extremely limited diet.  Not getting enough silicon in your diet can cause ageing of the skin, brittle nails, increased sensitivity to cold temperatures, poor bone development, thinning hair and wrinkles.

15) TIN

Discovery:- People have been aware of tin alloys since biblical times and it is referenced a number of times in the Old Testament.  It also has an alchemical (an ancient practice concerned with the transformation of other metals into gold) symbol.  Tin is believed to have first been extracted and used at the beginning of the Bronze Age around 3000 B.C.

Storage:- The human body stores around 16mg of tin.

Functions:- Tin has only recently been recognised as an essential nutrient so its exact role in the body is unclear.  The latest research studies suggest that tin may be responsible for increasing energy levels, enhancing your mood, improving your reflexes and preventing cancer.  It is also thought to be useful in the treatment of skin and sleep problems.  On top of this it has been suggested that tin supports healthy growth and proper hearing.

RDA:- There is currently no RDA for tin but most sources suggest the amount found in an average persons diet (between 1mg and 3mg) is enough to meet the body’s requirements.

Food Sources:- Tinned food are one of the best sources of this nutrient.  They can legally contain up to 20mg of tin per 100g but often contain much less than this.  Tin can also be found in fruits, meats and vegetables which contain around 0.1mg of tin per 100g on average.

Overdose Symptoms:- There is no official upper limit on tin consumption although consuming more than 13mg per day is believed to cause an overdose.  The symptoms of tin overdose include destruction of red blood cells, diarrhea, headaches, nausea, skin rashes, stomach pain and vomiting.

Deficiency Symptoms:- Since the exact role of tin in the human body is currently unknown there are no official deficiency symptoms.  However, failing to consume at least 1mg per day may lead to asthma, depression, hair loss, headaches, insomnia, left sided heart problems and low adrenals (a condition where the adrenal gland fails to produce adequate hormones).

16) VANADIUM

Discovery:- Vanadium was first discovered in 1801 by Spanish-Mexican metallurgist Andrés Manuel del Río as part of the compound venadium pentoxide.  However, researches at the time believed Manuel del Rio’s discovery was actually an existing element – chromium.  In 1831 the Swedish chemist Nils Gabriel Sefström re-discovered vanadium pentoxide and confirmed that Manuel del Rio’s initial discovery was in fact a new element.  In 1867 vanadium was isolated by the English chemist Sir Henry Enfield Roscoe.

Storage:- The human body stores between 20mg and 25mg of vanadium.  The majority of this is stored in the bones, fat, liver and spleen.

Functions:- Vanadium has only recently been classified as an essential nutrient so there is limited information available on its exact role in the body.  However, the current research suggests that vanadium activates certain enzymes, assists in the metabolism of calcium, carbohydrates, catecholamine (hormones that are released in response to stress) and dietary fats, helps the body produce certain hormones and helps the body produce red blood cells.  It can also improve insulin sensitivity in both type 1 and type 2 diabetics, improve performance amongst bodybuilders, support the development of bones and teeth, reduce the production of LDL cholesterol and support healthy growth.  On top of this vanadium can prevent atherosclerosis (a condition where the artery walls become blocked and harden due to the build up of cholesterol, fatty deposits and plaque), certain types of cancer (including bone cancer, breast cancer, liver cancer and prostate cancer) and heart disease.

RDA:- There is currently no RDA for vanadium although intakes of between 0.1mg and 1mg are thought to suitable for meeting the body’s needs.

Food Sources:- Vegetables and seafood are both very good sources of vanadium.  Mushrooms, oysters, parsley and spinach all contain more than 0.1mg of this nutrient per 100g.  Dairy products, seafood and whole grains are also good sources and all contain around 0.03mg of vanadium per 100g.

Overdose Symptoms:- Consuming more than 1.8mg of vanadium per day can lead to an overdose.  It is very difficult to eat this much vanadium from food alone but some supplements contain much higher concentrations than this.  The symptoms of vanadium overdose include anemia (low red blood cell count), blood vessel damage, dehydration, diarrhea, green tongue, kidney failure, liver damage, lung irritation, nausea, nerve damage, poor appetite, skin irritation, stomach problems, stunted growth, vomiting and weight loss.

Deficiency Symptoms:- There are no studies confirming the adverse effects vanadium deficiency has on humans but it has been suggested that not getting enough can aggravate diabetes, cause hypoglycaemia (extremely high blood glucose levels) and increase your risk of contracting cancer and heart disease.

17) ZINC

Discovery:- Awareness of zinc dates back to prehistoric times.  In the thirteenth century a process was developed in India to extract zinc from its ores.  In 1526 the Swiss alchemist and physician Paracelsus named zinc “zincum” and because of this is credited with its discovery and naming.  In 1746 the German chemist Andreas Marggraf became the first Westener to isolate zinc.

Storage:- The human body stores between 2g and 3g of zinc.  Around 60% of this is stored in the muscles, 30% in the bones and 5% in the skin.

Functions:- Zinc is an antioxidant which assists in the healing of wounds, assists in the production of sperm, maximises your cell’s sensitivity to insulin and maximises your metabolism.  It also promotes improved brain function, normal skeletal growth and proper taste and smell.  On top of this zinc can protect you from various skin conditions, reduce stress levels, support the production of thyroid hormones and support the production of various types of white blood cells (including B cells, macrophages and T lymphocytes).

RDA:- The RDA for zinc increases with age.  Children aged 0-6 months are advised to consume 2mg per day whilst adults are advised to consume much more (the RDA for men is 11mg whilst the RDA for women is 9mg).  Pregnant and lactating women also need extra zinc with pregnant women advised to consume 11mg to 12mg per day and lactating women advised to consume 12mg to 13mg per day.

Food Sources:- Protein rich foods are the best source of zinc.  The list below contains five of the richest food sources:
- Cheddar Cheese = 3.1mg per 100g.
- Peanuts = 6.6mg per 100g.
- Pumpkin Seeds = 10mg per 100g.
- Roast Beef = 10mg per 100g.
- Roast Lamb = 4.1mg per 100g.

Overdose Symptoms:- Zinc overdoses are normally caused by excessive supplement consumption.  Eating more than 40mg of this nutrient per day can lead to a number of negative symptoms which include anemia (a low red blood cell count), a bitter or metallic taste in the mouth, cramps, diarrhea mixed with blood, reduced absorption of copper, magnesium and iron, nausea, stomach pain and vomiting.

Deficiency Symptoms:- Zinc deficiency can be caused by a number of factors including dietary deficiencies, bowel problems, chronic diarrhea, excessive sweating and taking certain types of medication.  The symptoms of zinc deficiency include depression, diarrhea, hair loss, impaired growth and mental development in children, increased susceptibility to infection, poor appetite and slow healing wounds.

SUMMARY

The microminerals are probably the least well known part of the nutrient family and only required in very small amounts.  However, they are still highly important for good health.  I hope this article has helped you learn how the microminerals benefit your body and also whether your diet contains enough of each one.

If you are looking for some tasty ways to add the microminerals to your diet then you should check out the tasty chicken curry video recipe below which provides you with healthy amounts of germanium, lithium, manganese and silicon.