It exists in all cells of the human body and is an essential element in the composition of bones and teeth. It participates in almost all biochemical reactions of the human body.

Promote growth and repair of body tissues and organs

Assists in fat and starch metabolism

Provide energy and vitality

Reduce arthritis pain

Promote healthy growth of teeth and healthy development of gums

Make the heart beat regularly

Maintain normal kidney function

convey neural stimulation

800mg~1200mg

Pregnancy and lactation periods require more

Disruption of mineral balance and calcium deficiency

Dairy products, soda, cola, yeast, animal offal, dried beans, whole grains, eggs, dried fish, etc.

Helps maintain the health and luster of skin, hair and nails

Maintain oxygen balance and help brain function function normally

Cheese, eggs, fish, cereals, beans, meat, nuts, etc.

Is an important component of bones and teeth

Prevent bone weakening and fractures caused by osteoporosis

Supplementing calcium and vitamin D at the same time has a better effect. Vitamin D can increase the absorption of calcium.

Calcium intake should be increased during puberty and development. Each person should supplement with 800ml of calcium per day, which is equivalent to 3 cups of milk. Milk contains high calcium, and the calcium to phosphorus ratio is 1.2:2, which is suitable for easy absorption and utilization.

Supplement calcium scientifically and do not overdose. Once overdose is taken, it can easily cause kidney stones and stubborn constipation.

Dried potatoes, potato starch, coriander, rapeseed, salted duck eggs, preserved eggs, soybeans and soybean products, marine fish, kelp, sea cucumbers, dried shrimps and green vegetables

Stewing meat and bones with vinegar can also increase the calcium in the broth.

Potassium can maintain the body's ion balance, and the most important thing is to maintain body fluid balance, that is, the distribution of water in the body

maintain nerve impulse conduction

Millet, potato, rape, tomato, chicken, carp, etc.

It is a kind of protective inorganic ion, which can be called the protective umbrella of human heart.

Insufficient magnesium can make people emotionally tense, thereby increasing the secretion of stress hormones. The secretion of stress hormones in turn causes the loss of magnesium, and the nausea cycle results in an increased risk of heart disease.

Under normal circumstances, each person needs to consume at least 300mg~350mg of magnesium every day

Excess magnesium intake can cause blood clotting

Green leafy vegetables, salmon, sardines, shellfish, shrimp, nuts, oatmeal, wheat germ, rice, brown rice, buckwheat, barley, etc.

Able to maintain human body ion balance

transmit biological information

Too much salt can cause an increase in body fluid and blood volume in the body, leading to increased blood pressure and increased heart burden.

Keep salt intake below 5g per person per day

Table salt is the main source

Seafood, pickled products, etc. also contain salt

Combines with potassium and sodium to maintain fluid and electrolyte balance

The parts with the highest concentration of chlorine in the human body are the cerebrospinal fluid and the digestive juices in the stomach.

Table salt is the main source

Accounting for 0.006% of human body weight, the iron in the adult body is about 40g

Iron in the human body is bound to proteins and is not free

It is the main component of cytochrome enzyme, iron-sulfur protein, peroxidase, and catalase

It is the main component of hemoglobin and transports oxygen to human tissues.

If there is a lack of iron in the body, there will be less hemoglobin and less oxygen. Brain cells and other tissues will often be in a state of hypoxia, and you will feel tired and dizzy.

14.5g~15g per 100ml of blood is normal, and less than 12g indicates anemia.

Adults need 1g of iron daily, and adolescent women need 2g.

The main intake comes from food, especially animal food. Pork liver contains the most iron and has the highest absorption rate.

Meat, beans, and green vegetables also contain more iron, and cooking with iron cookware can also supplement iron.

Copper-containing enzymes include tyrosinase, monoammonium oxidase, superoxidase, superoxide dismutase, ceruloplasmin, etc.

Copper deficiency can reduce tyrosinase activity and make hair white.

Vitiligo is a localized depigmentation of the skin surface, which is related to the lack of tyrosine, because tyrosine is a substance that can be converted into melanin, and tyrosinase is an enzyme protein combined with divalent copper ions. Yes, without copper ions, the catalytic activity is lost, so some hospitals commonly use copper sulfate to treat vitiligo.

Shrimp, oysters, jellyfish, fish, egg yolk, liver, tomatoes, beans and nuts, etc.

It should be noted that vitamin C cannot be taken immediately after a meal because vitamin C will hinder the absorption of copper.

The content in the human body is second only to iron

Zn²⁺ is the central ion in the human body and is present in many enzymes or proteins. Currently, there are 18 known enzymes and 14 enzymes that require Zn²⁺ activation. They are widely involved in various metabolic processes, including the synthesis and decomposition of lipids, proteins and nucleic acids. .

Affects taste and appetite. Zinc deficiency can lead to decreased appetite.

Maintain normal vision. Zinc deficiency can affect vision and cause night blindness.

Substances necessary to improve immunity and maintain normal immune and defense functions of the body

Inhibit lipid peroxidation, make cells more resistant to ions or free radicals, and delay aging

It is closely related to growth and development. Zinc deficiency can hinder growth and reduce fertility.

Adults need about 15 mg of zinc every day, and children have greater needs during their growth period and adolescent sexual maturity.

Widely found in various foods, including oysters, shrimps, oysters, animal livers, kidneys, meat, fish, chickens, ducks, etc.

Traditional Chinese medicine is also rich in polygonum multiflorum and peach kernel.

For zinc deficiency, ZnSO₄ and vitamin B can be used to make complex zinc tablets for prevention and treatment.

Elderly people can also buy foods with added zinc gluconate as nutrients and fortifiers, which can not only treat zinc deficiency but also prevent aging.

There are various oxidation states. The chromium required by the human body is Cr³⁺

Participate in the anabolism of carbohydrates, lipids and amino acids

Coordinates the action of insulin, if insufficient it can cause diabetes

Seafood, meat and dairy products

Vitamin B12 exists in the human body and is one of the most effective elements in physiologically dealing with diseases.

It can combat pernicious anemia. For example, vitamin B12 in liver preparations can combine with a mucin in gastric juice. Taking in 20 mg of vitamin B12 every day (that is, the cobalt content is about 1 mg) can control anemia.

It has a lipolytic effect and can prevent fat from accumulating in the liver.

It is the most common among seafood and honey, both exceeding 1 μg/g.

Rich contents include shrimp, scallops, oysters, meat, couscous and animal liver (chicken liver, beef liver), whole grains, pig kidney, fish roe, crab meat, walnuts, lettuce, peanuts, potatoes, ginger, etc.

Fermented soy products, such as stinky tofu, red bean curd, tempeh, soy sauce, etc., contain a small amount of vitamin B12

It is an activator of various enzymes in the human body and participates in various redox reactions.

make muscles stronger

Can affect lipid metabolism in patients with atherosclerosis

Lack of manganese can cause bone development disorders, affect vitamin synthesis in the body, and reduce disease resistance.

Those with higher content include whole grains, beans, walnuts, peanuts, sunflower seeds, sesame seeds, tea, etc.

Green leafy vegetables also contain more manganese, but contain oxalic acid which can affect manganese absorption.

It is a component of nucleic acids and plays an important role in biofilm metabolism. Its deficiency can reduce the activity of related enzymes.

Plant foods contain more, such as whole grains, dried beans, fruits, vegetables, etc.

Related to the enzyme system of energy metabolism, it promotes tissue growth and wound healing. When lacking, growth stagnation, hair loss, fatigue, etc.

Meat, whole grains, dried beans, vegetables, etc.

Is an essential component for the formation of bones, cartilage, and connective tissue

Maintain blood vessel elasticity and bone calcification

all plant foods

Milk also contains

Outstanding role in cancer prevention, anti-cancer, and cancer suppression

Improve human immunity and extend life span

It maintains the normal structure and function of the cardiovascular system and has a certain inhibitory effect on coronary heart disease and atherosclerosis. Vascular diseases are related to selenium deficiency. The reason is that selenium can inhibit lipid peroxidation and eliminate the toxic effects of free radicals, thereby protecting the myocardium. normal metabolism

Kashin joint disease is an endemic disease related to selenium deficiency

Ease or reduce the toxicity of harmful elements such as mercury and cadmium

The standard supply of selenium recommended by the Chinese Nutrition Society is 5mg/day

The ones with higher content are seafood, meat, dairy products and grains

Selenium supplements include ginseng preparations, selenium-enriched yeast, vitamin C tablets containing inorganic selenium, etc.

It is an important component of xanthine oxidase, aldehyde oxidase, sulfite oxidase, nitrate reductase, etc.

Xanthine oxidase can catalyze the oxidative metabolism of purine compounds, eventually forming uric acid, and is closely related to iron metabolism

Aldehyde oxidase participates in the detoxification function of the body

Sulfite oxidase catalyzes the metabolism of sulfur-containing amino acids. Deficiency of this enzyme can lead to neurological disorders and, in most cases, damage to the eye lens.

Nitrate reductase has certain significance in the prevention and treatment of esophageal cancer

The human body has very little demand for molybdenum

Mainly derived from animal offal, meat, whole grains, wheat germ, eggs, leafy vegetables and yeast

Its only function is to synthesize iodine-containing hormone secreted by the thyroid gland - thyroid hormone

Typical symptoms of iodine deficiency are goiter (big neck disease), brittle hair, obesity and elevated blood cholesterol, hypothyroidism,

Children born to iodine-deficient pregnant women may suffer from cretinism known as dwarfism, a disease characterized by hypothyroidism, goiter, mental retardation, and growth retardation. These symptoms can be avoided by diagnosis and treatment with thyroid hormone after birth. occur

Mild iodine deficiency in adults may cause symptoms such as fatigue, muscle weakness, and excessive mucus secretion.

Excessive iodine intake, exceeding 2000 μg per day, also has the potential to cause goiter.

Kelp and seafood

Bones and teeth contain most of the fluoride in the human body

Can promote tooth enamel's resistance to bacterial acid corrosion and prevent dental caries

When lacking, it can lead to tooth decay, osteoporosis, slow bone growth, and increased bone density and fragility.

Excessive fluoride can also cause poisoning, mainly manifested in skeletal fluorosis and dental fluorosis.

Drinking water, fluoride toothpaste

The content in the human body is extremely low and is mainly distributed in the liver, kidney, thyroid and other parts of the body.

Normal human requirement 100μg/day

The absorption rate in the gastrointestinal tract is 5%. The absorption site is in the upper gastrointestinal tract and can be absorbed through the skin and lungs.

95% of the vanadium in the blood is transported in the form of free VO₂⁺ combined with transferrin, so vanadium and iron can interact with each other in the human body

It can regulate cofactors such as phosphoryl transferase, adenylyl cyclase, and protein kinases, and is closely related to the metabolism of hormones, proteins, and lipids in the body, improving hematopoietic function.

Can inhibit cholesterol synthesis and reduce the severity of atherosclerosis

It can replace hydroxyapatite in tooth enamel and teeth to prevent dental caries.

Diabetic patients have a certain relationship with reduced vanadium levels in the body

Cereals, root vegetables, nuts, vegetable oils, etc.