Collagen is a natural protein that accounts for as much as 30% of the body's total protein. Primarily it can be found in connective tissues and in stroma but it is also an important building material of bones, cartilages, tendons, ligaments and the skin. Seventy percent of our skin is made up of collagen.

Collagen is produced by our bodies from amino acids. With age the production gradually declines.

Natural sources of collagen are mostly poultry and fish but it can be found in mushroom as well. It is important to consume vegetables, seeds and legumes because these plant proteins contribute to the construction of collagen.

Interesting fact

Even the ancient Chinese used beef bone broth to ease joint pain. Collagen is the main element of bones in cattle (mostly the cartilage part) that transforms into gelatine if boiled.

Medical researches prove that large quantities of collagen fibers provide great tensile strength to connective tissues.

Vitamin C is probably the best known vitamin and belongs to the group of water-soluble vitamins. While most animals can synthesize their own vitamin needs, humans must resort to dietary sources. Nutrients of animal sources contain very little Vitamin C, while green plants and fruit provide most of our vitamin C supply. Some plants contain particularly large quantities, for example 1-2 % of the dry weght of rosehip is vitamin C. In its pure form, Vitamin C was first isolated by Albert Szent-Györgyi who found it in adrenal glands in 1928. In 1931, he identified them in lemon juice and bonnet pepper. Szent-Györgyi was awarded Nobel Prize in Medicine for this discovery in 1937.

Main natural sources

Citrus fruit, berries, green and leafy vegetables, tomato and pepper.

Vitamin C contributes to our energy-producing metabolic processes, to the maintenance of normal psychological function, to the operation of the nervous and the immune systems. It also helps the formation of collagen and because of this, it maintains healthy skin, blood vessels, cartilage, bones, teeth and gums. It helps reduce fatigue, contributes to regenerating the reduced form of vitamin E and increases the absorption of iron. It contributes to the protection of cells against oxidative stress, and to the normal function of our immune system during or after intense exercise.

Iron is not present in nature as pure metal but in its compound forms it makes up 4.8% of the Earth's crust. In the human body, iron is present as a trace element. An average adult body contains 2-2.5 grams of iron. Most of the iron is bound to haemoglobin, the rest is attached to different proteins.

Main natural sources

Bran, dried apricot, spinach, liver, and other meat.

Iron is an important component of hemoglobin and red blood cells. It is essential for our mental health and immune system. It helps fight fatigue. It plays an important role in cell division, oxygen transport and energy metabolism.

At room temperature this mineral is a bluish metallic element. Its name originates from the German word Zink.

Different forms of zinc alloys were known even in ancient times but metallic zinc was only isolated around 1300 A.D. Its role in the human body was not known for a long time.

The human body contains 2-3 grams of Zinc, mostly in hair, eyes, male genitals but can be found in the liver, kidneys, muscles and skin.

The main natural sources of zinc

Eggs, legumes, liver, seafood, crabs, pumpkin seeds, wheat germ, and oily seeds.

Zinc helps with the metabolism od carbohydrates, macronutrients, fatty acids and vitamins as well as the maintenance of normal acid-base balance. It assists with the maintenance of healthy bones, vision, hair, nails and skin. It also contributes to the normal operation of the immune system, the protection of cells against oxidative stress, the maintenance of normal mental function, DNA synthesis and normal level of testosterone in the blood. It plays a role in cell division protein synthesis, fertility and reproduction.

Selenium is named after the Goddess of the Moon in Greek Mythology. It has been proven since the end of 1800s, that selenium is an essential trace element for our body because it contains a certain enzyme called glutathione peroxidase that protects us against toxins. There is only 10-15 mg of selenium in the human body.

Main natural sources of Selenium

Brazil nuts, tuna, sunflower seed, rice, red meat, poultry, bakery products from whole wheat flour and cashew nuts.

Selenium and vitamin E enhance each other's beneficial effects and therefore contribute to the protection of cells against oxidative stress. Selenium also contributes to the maintenance of healthy nails and hair and the normal functioning of the thyroid gland and immune system.

Vitamin E is a fat-soluble vitamin which is stored in the liver, adipose tissues, heart, muscles, blood, adrenal glands and hypophysis. It was discovered during the study of vegetable oils in the 1920s and 1930s, but it was only in the 1970s when vitamin E was recognized as vital for humans. Unlike other fat-soluble vitamins, vitamin E - just like vitamin B and C - can only remain in our body for a relatively short period of time.

The main natural sources of vitamin E are

Wheat germ, soybeans, vegetable oils, broccoli, brussels sprouts, spinach, whole grains and egg.

It protects our cells against oxidative stress.

Manganese takes part in energy-producing metabolic processes and helps maintain healthy bone structure, protects cells against oxidative stress and contributes to the formation of connective tissues.

Boron was discovered by three chemists in 1808. It is a rather rare micro-element. Its most well-knowncompounds are boric acid and borax.

Main natural sources

Leafy vegetables, oily seeds, fruits, grains, soy bean, salmon, sardines, cheese.

Copper is one of the most commonly used and oldest metals, the presence of which is necessary for many processes in our body.

The main natural sources of copper

Sardines with tomato, sunflower seed, crab, lobster, peanut, oysters, dried plum.

Copper in the body contributes to energy-producing metabolic prosesses, the normal function of nervous system, the pigmentation of hair and skin, and the proper function of the immune system.

Most of the cobalt is found in Earth's crust and surface waters. It cannot be found in its elementary form but only as ore. In the human body there is only 1-2 miligrams of cobalt which - along with Vitamin B12- plays an important role in the proper function of our body.

Vitamin B9 also known as folic acid is a water-soluble vitamin. It is made up of similarly-built pterindine compounds. Lucy Wills discovered folic acid in the 1930s when she was experimenting with giving yeast to people suffering from anemia.

The main natural sources of Vitamin B9

Leafy vegetables (brussels sprouts, broccoli, lettuce, spinach), bean, liver, yeast, peanut and walnut.

Vanadium was discovered around 1830. Its name originates from Vanadis, Norwegian goddess of beauty and fertility.

Main natural sources

Mushrooms, grains, oily seeds, wines, fruit juices, parsley, crabs and other sea food.

Molybdenum can be found in a very small amount in our body, however it is indespensable for our health. Molybdenum contributes to the metabolism of amino acids containing sulphur.

Main natural sources

Beans ang legumes, spinach, brown rice, offals, lentil, milk, oily seeds, grains.

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