8 trace elements to strengthen our immune system
Trace elements are necessary for the body to function properly. Here's what the most important ones are and where to find them.
Iron
Iron is an essential trace element for the proper functioning of the body: it is involved in the production of red blood cells and the supply of cells with oxygen.
Iron deficiency leads to fatigue, anemia, and rapid shortness of breath on exertion.
The main sources of iron are red meat (liver and black pudding), chocolate, seafood, and legumes.
magnesium
Magnesium contributes to the proper functioning of cells and the regulation of heart rhythm. It is necessary for physical and mental balance.
Magnesium deficiency results in tremors, muscle spasms, tetany, diarrhea, insomnia, and irritability.
The main sources of magnesium are in dark chocolate, dried fruits (walnuts, hazelnuts, almonds), and whole grains.
potassium
Potassium is a mineral that helps retain water in the body, ensures the proper functioning of the kidneys, regulates the heart rate, and ensures the transmission of nerve impulses.
Potassium deficiency leads to fatigue, muscle cramps, and irregular heartbeat.
The main sources of potassium are fish, white meat, bananas and potatoes.
Calcium
Calcium is involved in the formation, growth and maintenance of teeth and bones. It also plays an important role in the proper functioning of the nervous and cardiovascular systems.
Calcium deficiency leads to muscle pain and cramps.
The main sources of calcium are in dairy products (yogurt, milk), cheese, cereals, and cross foods (cabbage, broccoli, etc.).
zinc
Zinc contributes to the proper functioning of the immune system and the body in general. Particularly involved in the synthesis of DNA proteins.
Zinc deficiency leads to delayed healing, weakened immune system, brittle nails and hair, and acne.
The main sources of zinc are in seafood, fish, egg yolks, whole grains, and legumes.
copper
Copper is a trace element that plays an essential role in many enzymes. It also participates in iron metabolism and hemoglobin synthesis. It boosts collagen production and slows down the progression of free radicals.
Copper is provided through food, especially organ meats, seafood, nuts, and seeds. Cereals made from wheat bran, legumes, and whole-grain products also provide a significant amount of copper.
selenium
Selenium is an essential element for the human body.
It has antioxidant properties and protects cell membranes from oxidation caused by free radicals. These excess factors lead to premature aging and contribute to the emergence of certain types of cancer, cardiovascular diseases and the formation of cataracts.
Selenium also plays an essential role in the functioning of the immune system and thyroid gland. The body cannot manufacture it, so it must be supplied through the food consumed (nuts, shellfish, tuna, white meat, etc.) or, if necessary, through these supplements.
iodine
Iodine is an essential micronutrient for the functioning of the human body.
It acts primarily on thyroid hormones that have a role in regulating body temperature, basic metabolism, reproduction, growth, blood cell production as well as in the development of the nervous system...and muscle function.
Some foods naturally contain iodine, such as seafood, fish, and some algae.