1,800-2,300 mg. Can be obtained from celery, seaweed, and salt. ● Potassium : Potassium is an important electrolyte that helps with muscle function, nerve transmission, and helps maintain the fluid status in cells. Recommended daily allowance: 4,700 mg. Can be found in bananas, lentils, and acorn squash. ● Sulfur : Sulfur is part of every living tissue. It is contained in the amino acids methionine and cysteine. No recommended daily allowance has been established. Sulfur can be found in garlic, onions, Brussels sprouts, eggs, and mineral water. Trace minerals are needed in smaller amounts than macrominerals. Just remember: Macro means big, so you need bigger amounts of macronutrients and macrominerals. The trace minerals are: ● Iron : Iron aids in providing oxygen to the muscles; it also helps create certain hormones. Recommended daily allowance: 8-18 mg. Can be found in oysters, white beans, and garlic. ● Manganese : Manganese assists in carbohydrate, amino acid, and cholesterol metabolism. Recommended daily allowance: 1.8-2.3 mg. Some good sources are pecans, peanuts, and pineapples. ● Copper : Required for healthy brain and nervous system function. Copper also assists in connective tissue formation. Recommended daily allowance: 900 mcg. Some good sources are cashews, liver, and crab. ● Zinc : Zinc is needed for healthy immune function, wound healing, and normal growth. Recommended daily allowance: 8-11 mg. Can be found in chickpeas, oysters, and crab. ● Iodine : Iodine assists with thyroid regulation. Required daily allowance: 150 mcg. Some good sources are yogurt, cod, and seaweed. ● Fluoride : Fluoride is crucial in the development of teeth and bone. Recommended daily announcement: 3-4 mg. Some good sources can be found in water, fruit juice, and crab ● Selenium : Selenium aids in several areas: Thyroid health, reproduction, and it aids in defending against oxidative damage. Recommended daily allowance: 55 mcg. Some good sources are ham, sardines, and Brazil nuts. *All recommended daily allowances are for adults 19 and older. Micronutrients are vital to nearly every process of the body. Some of the micronutrients are antioxidants, which play a Antioxidants, anti-inflammatories, and phytochemicals can be found in the daily supply of foods containing micronutrients. They are a necessary part of certain vitamins and minerals that can be obtained via a healthy diet. Antioxidants play a crucial role in skin care, as they combat free radicals in both the skin and the body. Free radicals are damaging molecules that lead to cancer. Certain antioxidants, most notably vitamins A and C, have proven in study after study to be highly effective in combating the free radicals that cause skin cancer, as well as other cancers. Good sources for antioxidants are vegetables and fruits. Antioxidants are often found in the darker varieties of fruits, such as blueberries. Anti-inflammatory is a general term pertaining to any molecule, either man-made (such as Tylenol) or occurring naturally in food, that reduces inflammation. Chronic inflammation is unhealthy and can be combated by eating foods loaded with anti-inflammatory micronutrients. Some good food sources that supply a healthy amount of anti-inflammatory micronutrients are colorful fruits and vegetables, omega and olive oils, nuts, seeds, and even certain spices. Phytochemicals are beneficial chemicals produced by plants. This group includes: ● Indoles. ● Retinoids.
crucial role in healthy skin. It’s important to get the correct proportion of each nutrient in the correct amount; too little leads to deficiencies – causing the body and skin to have problems functioning well; but too much of these micronutrients can lead to toxicity. The most common sets of deficiencies to watch out for are: ● Vitamin D : Over 77% of Americans are vitamin D deficient. It can be obtained from certain foods; sunlight (in moderation) also helps provide this vitamin. ● Vitamin B12 : Vegetarians and vegans have to carefully balance their daily diets to ensure they get enough vitamin B12, as it’s usually obtained through eating meat. Seniors also need more, as bodies tend to slow down in their ability to absorb this vitamin as they age. ● Vitamin A : Women and children in developing countries have problems getting enough of this vitamin in their diets. ● Iron : This is another one vegetarians and vegans have to be careful to get enough of – Iron is usually obtained through eating meat. Additionally, women and preschool children easily develop iron deficiencies ● Calcium : Over 10% of men and women over 50 do not get enough calcium. Toxicities are less common than deficiencies, but they are still something to be aware of. They most likely occur with the fat- soluble vitamins, since these nutrients are stored in the liver and fatty tissues. The most common causes of toxicity come from the following vitamins: These can build to toxic levels because, unlike the water- soluble vitamins, they cannot be secreted from the body. Over-consumption of these vitamins rarely occurs when they are solely derived from food sources. Toxicity tends to develop when people overdo the amounts of supplements added to their daily diet. Both macronutrients and micronutrients are vital to a healthy body and healthy, glowing skin. The safest source to derive any nutrient from is food. Sometimes people do need to supplement their diets with prepackaged nutritional supplements, but they must be careful to consume the correct amounts, as over- consumption can lead to toxic results. Polyphenols : Polyphenols have anti-inflammatory properties. These include both phytochemicals and manage molecules like flavonoids and isoflavone. Their role in human health is still not completely understood. These occur in grape skin, wine, oranges tea, soy, and chocolate. Glucosinolates/isothiocyanates : These are phytochemicals that are currently being researched for their cancer-combating abilities. These can be found in broccoli and Brussels sprouts. Carotenoids : Carotenoids produce color in plants. Some of the carotenoids have proven to be beneficial to eye health. These can be found in carrots, spinach and collards. Phytosterols : Phytosterols are helpful in slowing down absorption of cholesterol. These can be obtained from beans and peas. ● Vitamin A. ● Vitamin D. ● Vitamin E. ● Vitamin K. ● Glucosinolates. ● Carotenoids. ● Phytosterols. The safest, and simplest, way to add a healthy amount of these micronutrients is by eating a large, colorful variety of fruits and vegetables in your daily diet. As different colors of produce (think of green, orange, red, and yellow peppers as a good example) contain different amounts and varieties of the micronutrients, introducing a vast rainbow of different fruits and vegetables is the surest and safest way to introduce a healthy combination of all the important micronutrients. Exercise caution
ANTIOXIDANTS, ANTI-INFLAMMATORIES, AND PHYTOCHEMICALS
● Tocopherols. ● Polyphenols.
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Book Code: EFL1024
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