Phosphorus, Potassium and Selenium in Our Nutrition


Usually, the macro elements include the following elements calcium- Ca,  magnesium-Mg, sodium-Na, potassium-K,  and phosphorus-P, ie. inorganic nutrients are to be entered in a relatively higher daily doses, more than 100 milligrams a day. For comparison, trace elements are, for example, iron-Fe, zinc-Zn, copper-Cu, selenium-Se and others and the required daily intake is relatively low.

Most of us eat about twice the recommended levels of phosphorus, so the lack of this element is not a common problem. Good sources of phosphorus include any food rich in calcium, such as milk, cheese, sardines and wheat germ. Phosphorus is necessary for bones, it is important for energy production, it is essential for the proper function of vitamin B complex, increases energy and endurance as well as makes us feel good.

Symptoms of the lack of phosphorus:
-General weakness.
-Pain in the bones.
-Lack of appetite.
-Low resistance to infection.

Phosphorus levels are reduced with intake of sodium bicarbonate, too much iron or magnesium.

The recommended dose of phosphorus
USA: 800-1200mg
EU: 800mg

Lack of potassium is not exceptional, particularly for those who eat lots of salt and does not eat so much fresh fruit and vegetables. Good sources of potassium include: bananas, dried figs or prunes, wheat germ, almonds, raisins, molasses, spinach, legumes..
Potassium is essential for the proper functioning of all cells and nervous tissue, it normalizes blood pressure, it prevents excess fluid retention. Also, potassium activates various enzymes, assists in conducting nerve impulses and enhances physical skills.

Symptoms of the lack of potassium:
-Muscle weakness or pain,
-Extreme tiredness
– Low blood pressure.

Potassium levels are reduced by certain medications, too much coffee, salt or alcohol. Also, potassium is lost in water for cooking.
The recommended daily dose of potassium
USA: 3.5g
EU: 3.5g

This element is an important antioxidant. Selenium deficiency is associated with higher levels of cancer, heart disease, AIDS, and abortion. If you eat six Brazil nuts a day you will get the necessary dose of selenium. Works in cooperation with vitamin E.
Good sources of selenium are brazil nuts, liver, wholemeal bread, wheat germ, mackerel, tuna, onions, tomatoes, broccoli, bran. Selenium helps in preventing cancer and to fight viruses, it protects against heart and circulatory disease; it helps to neutralize alcohol, smoke and some fats and  to increase male potency and energy. Selenium is also good for healthy eyes, skin and hair.

The recommended dose of selenium :
USA: 50-100mcg
EU: 10-75mcg

Also Magnesium and Iron are very important in our diet but we will write on this in other articles or will update this one soon.

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