Zinc

Symbol = Zn, Atomic Number = 30, Atomic mass = 65.39  amu.

Zinc is the 24th most abundant element in the earth's crust. 

It was discovered by Andreas Sigismund Marggraf (German Chemist) in 1746.

Human body contains about 2-4 grams of zinc. Processing can cause zinc loss up to 75% from food. Zinc helps Vitamin A to move around the body. The concentration of zinc in plants are varies with the soil (contains zinc). 

Health Benefits 

Zinc is good for skin (cure Pimples, Eczema and Acne), heal Wounds, good for Prostate,Plays a leading role in Weight loss, it is essential for the Function and Repair of DNA, it is essential during Pregnancy, It is very related with Reproduction, boosts Immunity, ensures Physical growth, controls Diabetes, it protects from Infectious Disorders, It acts as an Antioxidant, reduces Chronic Fatigue, It prevents Alopecia (hair losing disorder), It strengthens Bone, good for Eye etc.

Amounts per Day

Males and females, 0-6 months: 2 milligrams
Males and females, 6-12 months: 3 milligrams
Males and females, 1-3 years: 3 milligrams
Males and females, 4-8 years: 5 milligrams
Males and females, 9-13 years: 8 milligrams
Males 14 years and older: 11 milligrams
Females 14-18 years: 9 milligrams
Females 19 years and older: 8 milligrams
Pregnant females 18 years or younger: 12 milligrams
Pregnant females 19 years and older: 11 milligrams
Lactating females 18 years or younger: 13 milligrams

Lactating females 19 years and older: 12 milligrams

Zinc Deficiencies

Symptoms are including Impaired sense of Taste and/or Smell, Depression, Lack of appetite, growth failure in children , frequent colds and infections etc.

Zinc Toxicities

Symptoms are including metallic, bitter taste in the mouth, stomach pain, nausea, vomiting, cramps, diarrhea mixed with blood etc.

In 2000 the National Academy of Sciences set a tolerable upper limit (UI) of 40 milligrams for daily intake of zinc. (This limit applies to all individuals age 19 and over.)

Good Vegetable Sources

• Fruits: Avocado, Blackberry, Dates, Pomegranate, Raspberries etc.
• Vegetables: Amaranth Leaves , Asparagus, Bamboo Shoots , Brussels Sprouts , Chard etc.
• Nuts & Grains: Buckwheat, Cashews, Oats, Pine Nuts, Rye etc.
• Legumes: Adzuki Beans, Black Beans, Black Eye Peas, Fava Beans, Edamame etc.

Selenium

Symbol = Se, Atomic Number = 34, Atomic mass =  78.96 amu.

It is a nonmetal. It is a rare mineral in its native form.

It was discovered in 1817 by Jons Jacob Berzelius and Johan Gottlieb Gahn.

The Selenium content in human body is believed to be 13 to 20 milligram range.

Brazil Nuts are one of the best sources of Selenium. It contains about 70 to 90 micrograms of Selenium per Nut. 

The nutritional value of all plant food depends on the soil in which it was grown, the selenium content of plants seems particularly sensitive to soil concentrations. For example, several areas of Africa, Russia, New Zealand, and China have been identified as high-risk selenium deficiency areas. In the United States, parts of the Pacific Northwest, parts of the Great Lakes region moving eastward toward the New England states, and parts of the Atlantic Coast have also been identified as selenium-deficient regions. Living in these regions and eating foods grown within them could contribute to risk of selenium deficiency. 

Processing and Cooking are causing selenium loss (When Navy Beans are cooked, about 50% selenium is lost. When wheat flour is processed for breads, baked foods and pastas will lead to 75% of selenium loss).

Health Benefits 

Selenium is a powerful anti oxidant, which prevents certain type of Cancers, it prevents hardening of Arteries, keeps skin looking Young, aids pregnant women with health Fetus development, good for Pancreas, increases Sperm production (Se & Vit.E are good for prostate), prevents Cataracts, boosts Immunity etc.

Amounts per Day

Males and females, 0-6 months: 15 micrograms
Males and females, 6-12 months: 20 micrograms Males and females, 1-3 years: 20 micrograms
Males and females, 4-8 years: 30 micrograms
Males and females, 9-13 years: 40 micrograms
Males and females, 14 years and older: 55 micrograms
Pregnant females: 60 micrograms
Lactating females: 70 micrograms

Selenium Deficiencies

Oxidative Stress, Keshan disease (This disease involves heart arrhythmias and loss of heart tissue), Kashin-Beck's disease (This disease involves deterioration of the joint tissue).

Selenium deficiency symptoms are include weakness or pain in the muscles, discoloration of the hair or skin, and whitening of the fingernail beds.

Selenium Toxicities

Nausea, vomiting, hair loss, skin lesions, abnormalities in the beds of the fingernails, and fingernail loss can all be symptomatic of selenium toxicity. Levels of selenium necessary to trigger these toxicity symptoms aren't usually obtained from food, since selenium-rich foods contain about 30-50 micrograms of selenium per serving.

Selenium supplementation would be a more likely case of selenium toxicity than food ingestion.

In light of potential toxicity risks, the US National Academy of Sciences (in the year 2000) set a tolerable upper limit (UL) for selenium of 400 micrograms per day for men and women 19 years and older.

Good Vegetable Sources

• Fruits: Dates, Banana, Breadfruit, Guava, Mango, Passion Fruit, Pomegranate, Watermelon etc.
• Vegetables: Asparagus, Brussels Sprouts , French Beans, Lima Beans, Mushrooms etc.
• Nuts & Grains: Brazil Nuts, Coconut, Cashew Nuts, Rye, Wheat Durum, Wheat Hard Red etc.
• Legumes: Black Eye Peas, Fava Beans, Garbanzo Beans, Lima Beans, Navy Beans etc.

Manganese

Symbol = Mn, Atomic Number = 25, Atomic mass =  54.938005 amu.

Manganese is a silvery-gray metal resembling iron. Manganese is a trace mineral.

It was discovered by John Gahn in 1774.

The human body contains about 12 mg of manganese, which is stored mainly in the bones; in the tissue, it is mostly concentrated in the liver and kidneys.

 In the human body, manganese functions as an enzyme activator and as a component of metalloenzymes (an enzyme that contains a metal ion in its structure). Significant amounts of manganese can be lost in food processing, especially in the milling of whole grains to produce flour, and in the cooking of beans(up to 60%).

 Like Zinc, manganese is a mineral that can be excreted in significant amounts through sweat, and invididuals who go through periods of excessive sweating may be at increased risk for manganese deficiency.

High doses of manganese may inhibit the absorption of  Iron, Copper, and Zinc. Alternatively, high intakes of Magnesium, Calcium, Phosphorus, Iron,  Copper and Zinc may inhibit the absorption of manganese.

Health Benefits 

Manganese ensures Healthy Bones, controls Free radicals, controls the Sugar level, prevents Epilepsy, Important for Metabolisms (cholesterol, amino acids, carbohydrates, Vitamin E and Vitamin B1), it is a remedy for Inflammation and Sprains, prevents Osteoporosis, helps the Absorption of Vitamin E, B and Magnesium, ensures healthy Brain and Nervous System, aids the Glucose Metabolism etc.

Amounts per Day

0-6 months: 3 micrograms
7-12 months: 600 micrograms
1-3 years: 1.2 milligrams
4-8 years: 1.5 milligrams
Boys 9-13 years: 1.9 milligrams
Boys 14-18 years: 2.2 milligrams
Girls 9-13 years: 1.6 milligrams
Girls 14-18 years: 1.6 milligrams
Men 19-70 years: 2.3 milligrams
Men greater than 70 years: 2.3 milligrams
Women 19-70 years: 1.8 milligrams
Women greater than 70 years: 1.8 milligrams
Pregnant women 14-50 years: 2 milligrams

Lactating women 14-50 years: 2 milligrams

Manganese Deficiencies

It may causes impaired growth, skeletal abnormalities, defects in carbohydrate and fat metabolism and ataxia(a movement disorder characterized by lack of muscle coordination and balance).

Manganese deficiency is associated with nausea, vomiting, poor glucose tolerance (high blood sugar levels), skin rash, loss of hair color, excessive bone loss, low cholesterol levels, dizziness, hearing loss, and compromised function of the reproductive system. Severe manganese deficiency in infants can cause paralysis, convulsions, blindness, and deafness.

The manganese deficiency is very rare in humans, and does not usually develop unless manganese is deliberately eliminated from the diet. In addition, it has been suggested that magnesium substitutes for manganese in certain enzyme systems if manganese is deficient, thereby allowing the body to function normally despite the deficiency.

Manganese Toxicities

Most cases of manganese toxicity are seen in industrial workers who are exposed to manganese dust. These workers develop nervous system problems similar to Parkinson's disease.

The excessive manganese consumption individuals can develop a syndrome called "manganese madness," characterized by hallucinations, violent acts, and irritability.

The Upper intake levels for manganese:

Infants: not established (no supplemental manganese should be given)
1-3 years: 2 milligrams
4-8 years: 3 milligrams
9-13 years: 6 milligrams
14-18 years, including pregnant and lactating women: 9 milligrams
Greater than 19 years, including pregnant and lactating women: 11 milligrams

Good Vegetable Sources

• Fruits: Avocado, Banana, Blackberry, Blueberries, Cranberries, Dates, Guava, Pineapple, Pomegranate, Raspberries, Strawberry etc.
• Vegetables: Amaranth Leaves , Brussels Sprouts , Kale, Leeks etc.
• Nuts & Grains: Coconut, Buckwheat, Oats, Pecans, Pine Nuts, Rye etc.
• Legumes:  Adzuki Beans, Lima Beans, Pigeon Beans, Edamame, Navy Beans etc.