{"id":19049,"date":"2021-07-05T11:58:22","date_gmt":"2021-07-05T08:58:22","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18512"},"modified":"2021-08-16T11:24:42","modified_gmt":"2021-08-16T08:24:42","slug":"aproape-totul-despre-micronutrienti","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/aproape-totul-despre-micronutrienti\/","title":{"rendered":"(Aproape) totul despre micronutrien\u021bi"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-18522 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2021\/06\/shutterstock_1547330888-324x216.jpg\" alt=\"\" width=\"697\" height=\"464\" \/><\/p>\n<p>Probabil c\u0103 ai auzit deseori despre vitamine \u0219i minerale, dar \u0219i despre faptul c\u0103 acestea sunt indispensabile organismului nostru pentru o via\u021b\u0103 s\u0103n\u0103toas\u0103. Acest lucru este perfect adev\u0103rat, \u00eens\u0103 nu mul\u021bi cunosc \u00een detaliu func\u021biile \u0219i beneficiile zecilor de vitamine \u0219i minerale pe care corpul nostru le extrage din alimentele pe care le consum\u0103m. Aceste dou\u0103 tipuri de nutrien\u021bi poart\u0103, de fapt, denumirea de micronutrien\u021bi \u0219i sunt substan\u021be sintetizate \u00een organism.<\/p>\n<p>Ace\u0219ti micronutrien\u021bi nu au valoare caloric\u0103 \u0219i sunt necesari \u00een cantit\u0103\u021bi mici, ceea ce \u00eei deosebe\u0219te de macronutrien\u021bi. Cu toate acestea, ei nu sunt cu nimic mai pu\u021bin importan\u021bi pentru organism, deoarece \u00eendeplinesc o varietate de func\u021bii de baz\u0103 \u00een cadrul proceselor vitale \u2013 de la stimularea cre\u0219terii, a sistemului imunitar, dezvoltarea creierului \u0219i p\u00e2n\u0103 la prevenirea \u0219i combaterea unor afec\u021biuni.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>Vitaminele<\/strong><\/h4>\n<p>Vitaminele sunt micronutrien\u021bi clasifica\u021bi \u00een dou\u0103 mari categorii, \u00een func\u021bie de comportamentul lor \u00een diverse solu\u021bii \u2013 liposolubile \u0219i hidrosolubile.<\/p>\n<p><strong>Vitaminele liposolubile<\/strong> sunt micronutrien\u021bi care se dizolv\u0103 \u00een gr\u0103simi \u0219i se absorb odat\u0103 cu acestea, mai exact vitaminele A, D, E \u0219i K. \u00cen urma consumului, ace\u0219ti micronutrien\u021bi sunt stoca\u021bi de organism \u00een ficat sau alte \u021besuturi compuse din gr\u0103simi. O diet\u0103 restrictiv\u0103 \u00een privin\u021ba gr\u0103similor poate duce la caren\u021be ale acestor vitamine \u0219i la \u00eengreunarea proceselor \u00een care sunt implicate. Excesul vitaminic poate determina intoxica\u0163ii vitaminice, acestea apar numai prin suplimentare, nu prin aport alimentar.<\/p>\n<p>Vitaminele A \u0219i E au rol antioxidant, vitamina D sprijin\u0103 buna func\u021bionare a sistemului nervos, vitamina A asigur\u0103 s\u0103n\u0103tatea ochilor, iar asocierea vitaminelor A \u0219i D ajut\u0103 la dezvoltarea \u0219i s\u0103n\u0103tatea oaselor. Nu \u00een ultimul r\u00e2nd, vitamina K protejeaz\u0103 mucoasele c\u0103ilor respiratorii, digestive \u0219i urinare, sprijin\u0103 men\u021binerea pielii \u0219i a p\u0103rului \u00een condi\u021bii s\u0103n\u0103toase \u0219i este un factor de coagulare.<\/p>\n<p><strong>Vitaminele hidrosolubile<\/strong> sunt micronutrien\u021bi care se dizolv\u0103 \u00een ap\u0103 \u0219i sunt vitaminele grupului B \u0219i vitamina C. Ace\u0219ti micronutrien\u021bi nu sunt stoca\u021bi cu u\u0219urin\u021b\u0103 de organism \u0219i sunt elimina\u021bi constant. Deficien\u021bele apar rapid (dac\u0103 vitaminele sunt complet absente din alimenta\u0163ia unei persoane, dup\u0103 aproximativ 10 zile pentru tiamin\u0103 \u015fi dup\u0103 20 &#8211; 40 zile pentru vitamina iar intoxica\u0163iile sunt rare. Multe vitamine ale complexului B sunt \u00een aceast\u0103 categorie \u0219i majoritatea acestora ac\u021bioneaz\u0103 drept coenzime ce ajut\u0103 \u00een stimularea unor reac\u021bii chimice esen\u021biale, necesare producerii de energie.<\/p>\n<p>Vitamina B2 are rol \u00een sinteza hormonal\u0103, B6 \u00een imunitatea organismului, sinteza hemoglobinei sau s\u0103n\u0103tatea pielii. O vitamin\u0103 despre care auzi des, B12, are rol \u00een metabolismul macronutrien\u021bilor, particip\u0103 la formarea materialului genetic \u0219i la formarea celulelor din s\u00e2nge. Apoi, vitamina C promoveaz\u0103 cre\u0219terea, are rol antioxidant \u0219i este un important cofactor enzimatic.<\/p>\n<h5><strong>Principalele surse alimentare de vitamine<\/strong><\/h5>\n<p>Pentru <strong>vitaminele liposolubile<\/strong>:<\/p>\n<ul>\n<li><strong>vitamina A (vitamina antixeroftalmic\u0103)<\/strong>, care exist\u0103 \u00een mai multe forme, dintre care cele mai cunoscute sunt retinolul \u0219i betacarotenul (acesta este, de fapt, un precursor al vitaminei A), se g\u0103se\u0219te \u00een fructele \u0219i legumele de culoare verde \u00eenchis sau galben \u00eenchis, \u00een produsele de origine animal\u0103, cele mai mari cantit\u0103\u021bi sunt \u00een ficat, produsele lactate, ou, pe\u0219te \u0219i uleiul din ficat de pe\u0219te. Doza recomandat\u0103 pentru b\u0103rba\u0163i este 900 mcg (3000 UI), iar pentru femei 700 mcg (2300 UI). Pe perioada sarcinii este recomandat un aport de vitamina A de 2500 UI, iar pe perioada al\u0103pt\u0103rii 4500 UI. Limita superioar\u0103 tolerabil\u0103 (pentru v\u00e2rste mai mari de 19 ani) este de 3000 mcg (10 000 UI).<\/li>\n<li><strong>vitamina D (vitamina antirahitic\u0103 \u2013 calciferolii)<\/strong> este ob\u021binut\u0103 prin expunerea la soare, aceasta fiind principala surs\u0103, dar \u0219i din produse fortificate cu vitamina D sau produsele de origine animal\u0103 (ficat, pe\u0219te gras, unt, lapte, g\u0103lbenu\u0219 de ou). De asemenea, este important de amintit c\u0103 o caren\u021b\u0103 de vitamina D poate fi asociat\u0103 cu favorizarea depresiei \u0219i a anxiet\u0103\u021bii. Necesarul zilnic pentru adul\u0163i cu v\u00e2rste \u00eentre 19-50 ani este de 5 mcg (200 UI) iar pentru cei cu v\u00e2rste \u00eentre 51-70 ani este de 10 mcg (400 UI).<\/li>\n<li><strong>vitamina E (vitamina antisterilitate \u2013 tocoferolii)<\/strong> se reg\u0103se\u0219te \u00een uleiuri vegetale (floarea soarelui, soia, m\u0103sline etc.), nuci, fructe oleaginoase \u0219i semin\u021be, germeni de gr\u00e2u, leguminoase uscate, produse cu f\u0103in\u0103 integral\u0103 de gr\u00e2u sau legume cu frunze verzi, produse de origine animal\u0103 (gr\u0103simi, ficat, lactate, ou\u0103). Cantitatea zilnic\u0103 recomandat\u0103 pentru adul\u0163i peste 19 ani este de 15 mg (22.5 UI).<\/li>\n<li><strong>vitamina K (vitamina antihemoragic\u0103 sau vitamina coagul\u0103rii)<\/strong> este prezent\u0103 \u00een sparanghel, melas\u0103 de afine, broccoli, varza de Bruxelles, varz\u0103, conopid\u0103, legumele cu frunze verde \u00eenchis (spanac), salat\u0103, \u0219ofran, soia, lucern\u0103, ceai verde, kelp, urzic\u0103 sau t\u0103r\u00e2\u021be de ov\u0103z. O cantitate \u00eensemnat\u0103 din aceast\u0103 vitamin\u0103 este sintetizat\u0103 \u00een organism de o bacterie \u201eprietenoas\u0103\u201d care este prezent\u0103 \u00een intestine. Ra\u0163ia de vitamin\u0103 K pentru b\u0103rba\u0163i este de 120mcg, iar pentru femei 90mcg.<\/li>\n<\/ul>\n<p>Pentru <strong>vitaminele hidrosolubile<\/strong>:<\/p>\n<ul>\n<li><strong>vitamina B1<\/strong> (tiamina) se reg\u0103se\u0219te \u00een drojdia de bere, cerealele integrale (vitamina este localizat\u0103 \u00een stratul aleuronic \u015fi \u00een germenele boabelor de cereale \u015fi leguminoase), leguminoase (fasole, maz\u0103re boabe), drojdie, legume, fructe, produsele fortificate;<\/li>\n<li><strong>vitamina B2<\/strong> (riboflavina) este \u00een toate alimentele de origine animal\u0103, derivatele cerealiere integrale, leguminoase, legumele, fructele, produsele fortificate sau la care vitamina este adi\u021bionat\u0103 pentru colorare \u2013 galben (supe, sosuri instant);<\/li>\n<li><strong>vitamina B3<\/strong> (niacina sau PP) este \u00een carne (indiferent de specie), cereale integrale sau fortificate, leguminoase, nuci, semin\u021be, cafea;<\/li>\n<li><strong>vitamina B5<\/strong> (acid pantothetic) este \u00een drojdie sau vegetalele crude;<\/li>\n<li><strong>vitamina B6<\/strong> (piridoxina) este \u00een alimentele de origine animal\u0103, derivate cerealiere integrale, leguminoase \u0219i \u00een majoritatea fructelor \u0219i legumelor;<\/li>\n<li><strong>vitamina B12<\/strong> este prezent\u0103, \u00een mod natural, exclusiv \u00een alimentele de origine animal\u0103, iar \u00een cazul alimenta\u021biei vegetariene sau vegane, suplimentarea cu vitamina B12 este important\u0103 pentru o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i complet\u0103. Denumit\u0103 \u0219i ciancobalamin\u0103, vitamina B12 intervine \u00een procese absolut esen\u021biale, precum sinteza ADN-ului \u0219i ARN-ului, a proteinelor sau multiplicarea celulelor. \u00cen absen\u021ba ei, apare anemia, sc\u0103derea \u00een greutate, astenia muscular\u0103, iar caren\u021ba duce \u0219i la afectarea func\u021bion\u0103rii sistemului nervos. Un semnal de alarm\u0103 \u00een cazul caren\u021bei de vitamina B12 poate fi lipsa poftei de m\u00e2ncare. Chiar dac\u0103 acesta nu este un semn specific, ne poate motiva s\u0103 ne facem un bilan\u021b nutri\u021bional. Vitamina B12 este necesar\u0103 \u00een cantitate foarte mic\u0103, de ordinul microgramelor (2.4 micrograme\/zi), nu de ordinul miligramelor, cum e \u00een cazul altor micronutrien\u021bi, iar o deficien\u021b\u0103 poate ap\u0103rea chiar \u0219i \u00een cazul omnivorilor sau ovo-lacto-vegetarienilor. Este recomandat\u0103 astfel suplimentarea cu vitamina B12, mai ales \u00een cazul veganilor \u0219i vegetarienilor, prin mai multe doze de-a lungul zilei, treptat \u0219i de preferat odat\u0103 cu m\u00e2ncare. Totodat\u0103, exist\u0103 numeroase alimente fortificate cu B12: tofu, tempeh, b\u0103uturi vegetale.<\/li>\n<li><strong>Acidul folic &#8211; <\/strong>Acidul folic este o form\u0103 stabil\u0103 \u015fi se g\u0103se\u015fte rar ca atare \u00een organism sau alimente. Forma natural\u0103 a acidului este reprezentat\u0103 de fola\u0163i. Doar \u00een alimentele fortificate \u0219i suplimente se g\u0103se\u0219te sub form\u0103 de acid folic. Sursele alimentare sunt reprezentate \u00een special de: legume frunze, citricele, leguminoase, alimente de origine animal\u0103, produse fortificate.<\/li>\n<li><strong>Vitamina C se reg\u0103se\u0219te \u00een: coac\u0103ze negre, ardei ro\u0219ii, p\u0103trunjel, kiwi, brocoli, varz\u0103 de Bruxelles, lichi, papaya, fragi, citrice. <\/strong>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii recomand\u0103 45 mg\/zi. 5 por\u0163ii de legume\/fructe\/zi aduc un aport mediu de aproximativ 200 mg vitamin\u0103 C.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Mineralele<\/strong><\/h4>\n<p>Mineralele se \u00eempart \u0219i ele \u00een dou\u0103 mari categorii: macromineralele (sau macroelemente) \u0219i micromineralele (sau oligoelemente).<\/p>\n<p><strong>Macromineralele<\/strong> sunt micronutrien\u021bi de care avem nevoie \u00eentr-o cantitate mai mare, se g\u0103sesc \u00een cantitate mare \u00een alimente \u0219i \u00een organism.<\/p>\n<ul>\n<li><strong>Calciul <\/strong>este un macroelement ce se g\u0103se\u015fte \u00een organismul uman \u00eentr-o cantitate de 1,4 kg la adult. Este important pentru buna func\u021bionare \u0219i structura oaselor \u0219i din\u021bilor, este factor al coagul\u0103rii \u0219i este implicat \u00een profilaxia hipertensiunii arteriale. Aportul zilnic de calciu recomandat este de 1000 mg\/zi pentru adul\u021bii \u00eentre 19 \u0219i 70 ani, iar pentru femeile peste 50 ani necesarul cre\u0219te la 1200 mg\/zi. Ne putem lua calciul din lactate, smochine, broccoli, varz\u0103, ceap\u0103, tofu, susan \u0219i alte produse fortificate cu calciu, precum b\u0103uturile vegetale, de exemplu.<\/li>\n<li><strong>Magneziul <\/strong>este implicat \u00een peste 300 de reac\u021bii ale enzimelor din organism, inclusiv \u00een reglarea presiunii s\u00e2ngelui. Are rol structural &#8211; intr\u0103 \u00een compozi\u0163ia osului \u015fi dintelui, \u00een fibra muscular\u0103 \u2013 cu rol \u00een travaliul muscular, men\u021bine echilibrul acido-bazic. Interesant despre magneziu este leg\u0103tura dintre deficien\u021ba acestuia \u0219i diabet. Consumat \u00een cantit\u0103\u0163i adecvate, magneziu pare s\u0103 poat\u0103 am\u00e2na instalarea diabetului de tip 2 \u015fi a complica\u0163iilor sale importante (boala cardiovascular\u0103, retinopatie, nefropatie). Sensibilitatea la insulin\u0103 ca \u015fi secre\u0163ia acesteia sunt ameliorate de suplimentele de magneziu. Magneziu g\u0103sim \u00een cerealele integrale, nuci, semin\u021be (mai ales semin\u0219ele de dovleac, vegetalele cu frunze verzi (magneziul este component al clorofilei), legume, tofu produs prin precipitare cu magneziu, leguminoasele uscate, alimentele de origine animal\u0103, mai ales carnea, viscerele, lactatele. Necesarul de magneziu este de 310-420 mg\/zi.<\/li>\n<li><strong>Potasiul <\/strong>ajut\u0103 la men\u021binerea echilibrului acido-bazic, sinteza proteinelor, buna func\u021bionare a sistemului nervos \u0219i \u00een func\u021biile mu\u0219chilor. Fluctua\u021biile de potasiu pot duce la alterarea func\u021biilor inimii, excesul put\u00e2nd opri cordul \u00een diastol\u0103. Bune surse de potasiu sunt fructele \u0219i legumele proaspete, cum ar fi bananele, avocado, pepenele ro\u0219u \u0219i galben, mango, caise, piersici, portocale, pere, ro\u0219ii, cartofi, spanac, varz\u0103, dovleac, sparanghel \u0219i ciuperci. Necesarul de potasiu este de 2 g\/zi.<\/li>\n<li><strong>Fosforul are <\/strong>rol structural important \u00een os \u015fi dinte, unde se g\u0103se\u0219te al\u0103turi de calciu. Asigurarea ra\u021biei de fosfor nu este o problem\u0103, deoarece acest macrolement este larg r\u0103sp\u00e2ndit \u00een alimentele de origine animal\u0103 \u015fi vegetal\u0103. Are biodisponibilitate crescut\u0103 \u00een alimentele de origine animal\u0103 \u015fi sc\u0103zut\u0103 \u00een cele de origine vegetal\u0103, unde se g\u0103se\u015fte mai ales sub form\u0103 de fitat. Necesarul de fosfor este de 700 mg\/zi. Surse vegetale de fosfor sunt nucile \u0219i semin\u021bele, leguminoasele (soia, tempeh, lintea, edamame, maz\u0103rea \u0219i n\u0103utul), cerealele integrale.<\/li>\n<li><strong>Sodiul<\/strong> joac\u0103 un rol important \u00een echilibrarea fluidelor \u0219i men\u021binerea presiunii arteriale. Sursa principal\u0103 este sarea de buc\u0103t\u0103rie (NaCl). La adultul s\u0103n\u0103tos nu apare deficit de sodiu, chiar dac\u0103 nu se s\u0103reaz\u0103 deloc m\u00e2ncarea, deoarece sarea se g\u0103se\u0219te \u00een majoritatea alimentelor. Majoritatea sodiului din organism provine din sarea ad\u0103ugat\u0103 de produc\u0103torii din industria alimentar\u0103 (77% din aportul zilnic). Ra\u0163ia de sodiu este de 1,5 g\/zi (respectiv 3,8 g\/zi de sare de buc\u0103t\u0103rie). Consumul excesiv de sodiu este periculos pentru s\u0103n\u0103tate \u0219i poate produce hipertensiunea arterial\u0103 \u0219i alte boli cardiovasculare.<\/li>\n<li><strong>Clorul<\/strong>, deseori reg\u0103sit \u00een combina\u021bie cu sodiul, ajut\u0103 \u00een men\u021binerea presiunii arteriale. Este reg\u0103sit\u0103 \u00een sarea de buc\u0103t\u0103rie sau alte vegetale (secar\u0103, ro\u0219ii, salat\u0103, \u021belin\u0103, m\u0103sline).<\/li>\n<li><strong>Sulful<\/strong> este parte a fiec\u0103rui \u021besut \u0219i este reg\u0103sit \u00een aminoacizii cistein\u0103 \u0219i metionin\u0103. Este reg\u0103sit \u00een n\u0103ut, cu\u0219cu\u0219, linte, ov\u0103z, nuci, legumele din familia Allium (usturoi, ceap\u0103) sau din cea a cruciferelor (broccoli, conopid\u0103, varz\u0103, rucola, ridichi).<\/li>\n<\/ul>\n<p><strong>Microelementele <\/strong>(denumite \u0219i oligoelemente) sunt micronutrien\u021bi de care organismul are nevoie \u00een cantit\u0103\u021bi mai mici, dar care sunt la fel de importante pentru s\u0103n\u0103tate:<\/p>\n<ul>\n<li><strong>Fierul <\/strong>face trecerea \u00eentre macroelemente \u015fi microelemente. Este un component important a sute de proteine \u015fi enzime, ajut\u0103 \u00een transportul oxigenului \u00een mu\u0219chi \u0219i are rol antioxidant. Cantitatea zilnic\u0103 de fier recomandat\u0103 pentru copii este de 10 mg de fier pe zi, la femeile cu v\u00e2rsta cuprins\u0103 \u00eentre 19-49 ani este de 18 mg, iar la femeile \u00eens\u0103rcinate, de 30 mg. Ceilal\u021bi adul\u021bi au nevoie de 8-10 mg fier\/zi. Vegetarienii \u0219i veganii au \u00eens\u0103 nevoie de mai mult fier. Vitamina C cre\u0219te foarte mult propor\u021bia de fier care este absorbit\u0103 din vegetale. Un pahar de suc de citrice sau de ro\u0219ii cre\u0219te absorb\u021bia fierului din produsele vegetale de patru ori. Condi\u021bia este ca vitamina C \u0219i fierul s\u0103 fie consumate la aceea\u0219i mas\u0103. Spre exemplu, putem consuma un sandvici din p\u00e2ine \u0219i ro\u0219ii t\u0103iate felii, fulgi de ov\u0103z cu m\u0103r sau portocale, cereale fierte cu sos de c\u0103p\u0219uni, paste f\u0103inoase cu bulion, ardei umplu\u021bi etc.<\/li>\n<li><strong>Zincul<\/strong> este necesar \u00een deosebi pentru a asigura cre\u0219terea normal\u0103, a sprijini sistemul imunitar \u0219i pentru vindecarea mai rapid\u0103 a r\u0103nilor. Este cofactor al peste 100 enzime implicate \u00een: cre\u015ftere, imunitate, func\u0163ionarea sistemului nervos, dezvoltarea sexual\u0103 \u015fi reproducere. Zincul este reg\u0103sit cu prec\u0103dere \u00een frunzele verzi, fasole, n\u0103ut, linte, tofu, nuci, caju, semin\u021be de chia, in, c\u00e2nep\u0103, dovleac sau quinoa. Necesarul de zinc este de 13 mg\/zi pentru b\u0103rba\u0163i \u015fi 9 mg\/zi pentru femei.<\/li>\n<li><strong>Cuprul <\/strong>este important \u00een func\u021bionarea normal\u0103 a creierului \u0219i a sistemului nervos. Surse importante de cupru sunt produsele din cereale integrale (ov\u0103z, quinoa, orez brun), nuci, cacao, fructe uscate, semin\u021be de floarea-soarelui \u0219i susan, leguminoase, ciuperci sau spanac. Necesarul de cupru este de 900 mcg\/zi.<\/li>\n<li><strong>Manganul<\/strong> asist\u0103 \u00een procesele metabolice ale carbohidra\u021bilor, aminoacizilor sau colesterolului. Acesta se g\u0103se\u0219te \u00een nuci (migdale \u0219i nuci pecan), t\u0103r\u00e2\u021be, orez brun, spanac \u0219i alte legume cu frunze verzi, ananas sau ciocolata neagr\u0103.<\/li>\n<li><strong>Iodul <\/strong>joac\u0103 un rol important \u00een s\u0103n\u0103tatea tiroidei, fiind implicat \u00een sinteza hormonilor tiroidieni. Iodul din alimentele vegetale fluctueaz\u0103 \u00een func\u021bie de cantitatea de iod care se afl\u0103 \u00een solul \u00een care sunt cultivate, dar g\u0103sim iod \u00een sarea iodat\u0103, cereale integrale, maz\u0103re, dovlecel, salata kale, legumele verzi sau c\u0103p\u0219uni.<\/li>\n<li><strong>Seleniul <\/strong>este \u0219i el important pentru tiroid\u0103, dar \u0219i pentru a \u00eenl\u0103tura stresul oxidativ, a \u00eent\u0103ri sistemul imunitar, este implicat \u00een fertilitatea masculin\u0103, prevenirea dislipidemiilor, profilaxia diabetului. Con\u0163inutul alimentar de seleniu depinde \u00een cea mai mare m\u0103sura de concentra\u0163ia elementului \u00een solul pe care au crescut sau din zona din care provin produsele. Se g\u0103se\u015fte \u00een: fructe de mare, viscere (ficatul, rinichiul), carne ro\u015fie, cereale integrale, germeni de gr\u00e2u, drojdie de bere, usturoi, semin\u0163e de susan \u015fi de floarea soarelui, fructe oleaginoase (nuci, alune, arahide), ciuperci, legume \u015fi fructe. Necesarul de seleniului este de 50 mcg\/zi.<\/li>\n<li><strong>Fluorul <\/strong>este necesar \u00een dezvoltarea \u0219i s\u0103n\u0103tatea oaselor \u0219i a din\u021bilor. Putem g\u0103si acest element \u00een ceaiul negru, avocado, piersici, salat\u0103 sau ridichi.<\/li>\n<\/ul>\n<p>Bibliografie<\/p>\n<ol>\n<li>Zugravu C., Igiena Alimenta\u021biei, Nutrien\u021bii, pag. 42-86.<\/li>\n<li>Cristea A.N., Tratat de farmacologie, Edi\u021bia I, Editura Medical\u0103, 2004, pag. 805-900<\/li>\n<li><a href=\"https:\/\/www.nal.usda.gov\/fnic\/vitamins-and-minerals\">https:\/\/www.nal.usda.gov\/fnic\/vitamins-and-minerals<\/a><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Probabil c\u0103 ai auzit deseori despre vitamine \u0219i minerale, dar \u0219i despre faptul c\u0103 acestea sunt indispensabile organismului nostru pentru o via\u021b\u0103 s\u0103n\u0103toas\u0103. Acest lucru este perfect adev\u0103rat, \u00eens\u0103 nu mul\u021bi cunosc \u00een detaliu func\u021biile \u0219i beneficiile zecilor de vitamine \u0219i minerale pe care corpul nostru le extrage din alimentele pe care le consum\u0103m. Aceste [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":19071,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[899,1141,1142,730,716,779,816],"class_list":{"0":"post-19049","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alimentatie-sanatoasa","9":"tag-micronutrienti","10":"tag-minerale","11":"tag-nutritie","12":"tag-sano-vita","13":"tag-sanovita","14":"tag-vitamine"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>(Aproape) totul despre micronutrien\u021bi &ndash; 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