Metals in our Bodies that Influence Health

To perform its function properly, our bodies need good nutrition. Substances that the body needs not only in the form of carbohydrates, proteins, or vitamins. Various metallic substance is also necessary for the body work properly. Any metal that the body needs? What is its function? How many are needed for the body?

Various metallic substance the body needs, among others:

Iron (Fe)

 

Function of iron:
Carries oxygen from the lungs throughout the body and eliminate toxins from the body.
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Effect if the deficiency:
The bottom eyelid pale and easily tired.
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Effect if the excess:
Can cause swelling of the liver. Iron can prevent absorption of the drug. Should not be consumed in excess when you're taking a drug for drug efficacy are not wasted. Excess iron can cause swelling of the liver and reduces the body's ability to absorb copper.
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Food sources of iron:
Chicken liver, chicken meat, red meat, fish and legumes.
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Recommended Dosage:
8-18 mg / day

 

Zinc (Zn)

Function:
Maintain fertility, strengthen the immune system, assist in the healing process and can help the body to produce approximately 100 enzymes needed. Lack of these enzymes make disturbed the body's metabolism that can cause various diseases. Zinc is also useful for skin beauty is to prevent acne, prevent dry skin and helps regenerate the skin.
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Effect if the deficiency:
Wounds difficult to heal because of the slow regeneration of the skin, no appetite, slow growth, fatigue and even can cause infertility in men.
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Effect if the excess:
If the amount of these substances exceed 2000 mg in the body can inhibit copper and folic penyerapat substances are also needed for the body. Side effects of excess substances include dizziness, vomiting, frequent sleepiness, sweating, and low cholesterol levels.
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Food sources:
Zinc can be obtained from foods such as beans, nuts, cheese, beef, chicken and various marine fish.
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Recommended Dosage:
12 mg / day.

Manganese (Mn)

Function:
It is important to maintain brain health, bone, plays a role in hair and nail growth, and help generate enzymes for the metabolism of the body to convert carbohydrates and protein to form the energy will be used.
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Effect if the deficiency:
At risk for diabetes, osteoporosis, arthritis and high cholesterol.
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Effect if the excess:
Causing decreased levels of iron in the body thereby increasing the risk of anemia, skin disorders, heart, liver, blood vessels and brain damage. In addition, excessive manganese to prevent the absorption of copper to the body.
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Food sources:
Eggs, beans, legumes, green leafy vegetables, red meat. In the fruits found in strawberries, pineapple, grapes.
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Recommended Dosage:
5 mg / day

Chromium (Cr)

Function:
Assisted with vitamins B3, chromium responsible for managing the placement of glucose in the blood to the body cells to then be converted into energy.
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Effect if the deficiency:
Increasing levels of cholesterol and fats in the blood that can lead to heart disease, diabetes, and obesity.
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Effect if the excess:
Cause stomach irritation and inhibits the absorption of copper by the body.
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Food sources:
Bread, wheat, corn, meat, fish and cheese.
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Recommended Dosage:
25 mg / day

Copper (Cu)

Function:
Form hemoglobin, collagen and maintaining healthy nerves.
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Effect if the deficiency:
Anemia, radanng joints and fatigue.
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Effect if the excess:
Can cause poisoning characterized by vomiting, dizziness, weakness, abdominal pain and diarrhea. If there is constant pain can cause heart and liver damage resulting in death.
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Food sources:
Seafood, wheat, corn, legumes.
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Recommended Dosage:
1.2 mg / day

Magnesium (Mg)

 

Function:
Plays an important role to maintain a healthy heart, kidney and muscle.
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Effect if the deficiency:
Can cause a heart attack, kidney, hypertension and asthma attacks.
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Effect if the excess:
Can cause diarrhea.
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Food sources:
Nuts, legumes, green leafy vegetables, wheat, corn, tofu.
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Recommended Dosage:
320 mg / day