Proteins. Create cells and tissues involved in chemical reactions such as digestion or transportation of oxygen, allowing movement of the muscles and even have hormonal activity.

Fatty acids. Among them are the so-called omega 3 and 6, which prevent the formation of blood clots, help regulate blood pressure and lower triglyceride levels (type of fat that forms in the body), also increase the flexibility arteries and trigger the inflammatory process, which reduces the risk of arthritis, cancer, psoriasis, diabetes and disorders of the cells.

Although dietary supplements are a good alternative to improve the nutritional conditions, it is essential that the diet always contains the following food groups:

Cereals and legumes. They are the most important source of carbohydrates and proteins of plant origin.

Vegetables. They provide vitamins, minerals and fiber.

Fruits. Its use allows the body to get vitamins, minerals, fiber and sugars.

Dairy. Foods rich in calcium, magnesium and protein.

Meat (meat). They contain protein, fat and minerals.

Fats and sugars. They provide a source of energy and protein, but their consumption should be moderate.

As you can see, each nutrient complies with certain functions and there is no one more important than another, it is therefore necessary to include them all in the daily diet by eating different food groups. Also consider that nutritional supplements can be supportive, but should not be given too much because it could cause toxic effects to the body.
Consult your doctor.

* Potassium. Is responsible for strengthening the activity of the kidneys to stimulate elimination of toxins through the urine, and storage of carbohydrates and converting it into energy.

It also helps maintain proper heart rate and blood pressure at normal levels and is essential for the transmission of all nerve impulses.

* Selenium. Has antioxidant properties, which gives it the ability to prevent premature aging and cancer. It is helpful in treating dandruff and kept in good condition to the liver, heart and reproductive organs.

* Silicon. It helps to absorb calcium, build new cells and nourish tissues.

* Sodium. Is responsible for regulating the distribution of water in the body, involved in the transmission of nerve impulses to muscles and participates in the digestive process.

* Iodine. It is essential for the proper functioning of the thyroid gland, helps growth, improves mental alertness, burn excess fat and allows the development of nails, hair, skin and teeth.

* Zinc. It is vital for growth, regulates sexual development, epidermal and hair, and is necessary for the production of insulin (hormone that is responsible for keeping blood sugar levels within normal ranges).

* Sulfur. It is part of the structure of skin, nails, hair and cartilage, is responsible for neutralizing toxic substances and helps the liver in bile secretion.

* Calcium. Is an essential component of bones and teeth, 99% is in them and the remaining 1% is stored in the muscles, so it is vital for development and good health of these structures. It also participates in blood clotting and nerve impulse transmission.

* Chloride. Promotes fluid balance in the body, helps the liver detoxify and is vital for the formation of acid in the stomach

* Cobalt. Involved in the production of red blood cells.

* Copper. Hemoglobin becomes stored iron in the body and can take advantage of which is contained in food.

* Chrome. It helps in the normal assimilation of sugar for the insulin-hormone produced by the pancreas works properly, while regulating cholesterol levels and is involved in protein transport.

* Phosphorus. This is a point with calcium participates in the formation of bones and teeth, in addition, it is essential to transform food into energy consumed.

* Fluoride. Prevents tooth decay and strengthens bones.

* Iron. Necessary for the production of hemoglobin (a substance contained within red blood cells and carries oxygen to the blood) and myoglobin (oxygen to muscles). It is essential for the proper use of B vitamins.

* Lithium. It is essential for nervous system regulation.

* Magnesium. Allows for proper absorption of calcium and vitamin C, the proper functioning of the nervous system and increases the secretion of bile (thereby facilitating the digestion of fat and toxic waste disposal) also helps reduce heart problems and is involved in the process of contraction and muscle relaxation.

* Manganese. Is responsible for activating the enzymes involved in the formation of fats and helps in the utilization of vitamins C, B1, and B8.

* Molybdenum. Helps prevent anemia and dental caries.

Vitamins. Micronutrients that allow the body perform their functions and stay healthy, which are essential for metabolism, development and growth of the body are normal.

They are classified into two groups: fat soluble (soluble: A, D, E, and K) and water soluble (hydrosoluble: B1, B2, B5, B6, B8, B9, B12 and C), there are other nutrients that Vitamins are considered by some specialists, however, called it the other sector in this way and recognized as B13, B15, B17, choline, PABA, T, P and U.

* A. It is responsible for protecting the skin, is involved in the visioning process and participates in the development of enzymes (substances that provide chemical changes) in liver and sex hormones.

* B1 (Thiamine). It is important for the proper functioning of the nervous system and brain, as well as to reduce the effects of a hangover or raw.

* B2 (Riboflavin). Essential for energy production, growth and regeneration of tissues, relieves muscle cramps and decreased physical and mental fatigue.

* B3 (Niacin). Protects blood circulation disorders and allows it to carry out intellectual functions.

* B4 (Adenine). It stimulates white blood cell formation.

* B5 (pantothenic acid). Involved in the metabolism of a substance responsible for memory and concentration (acetylcholine), reduces stress and helps in relaxation.

* B6 (pyridoxine). Essential for the proper functioning of the brain, regulate the nervous system and promote the metabolism of proteins.
* B7 (Hill). Prevents fat from accumulating in the organs.
* B8 (biotin). Necessary for the formation of nerve cells and relieve stress and liver disease (liver).
* B9 (folic acid). Essential in the production of red blood cells, prevents birth defects, regenerates cells and allows genitals and nervous system are kept in good condition.

* B12 (Cobalamin). Its main function is to regenerate the bone marrow and red blood cells is essential in the formation of DNA (deoxyribonucleic acid), enhances memory and controls the irritability.
* B13 (orotic acid). It is known that participates in metabolism (chemical process that enables the use of nutrients) of folic acid and vitamin B12, and prevent liver problems and premature aging.
* B15 (pangamic acid). It has antioxidant effect (reduces destructive chemical reactions known as oxidation), facilitates the absorption of oxygen in all tissues, stimulates the immune system responses (one that prevents us from attack by viruses and bacteria), protects the body from cirrhosis, lowers blood cholesterol levels, controls the desire to drink alcohol and prolongs the life span of cells.
* B17 (aetrile). It is believed that its deficiency causes little resistance to cancer as well, we recommend taking it in very small quantities because part of the molecule is known cyanide (poison is highly toxic to the body).
* Hill. In the brain produces a substance that enhances memory and participates in the transmission of nerve impulses.
* PABA (PABA). Contributes to the formation of folic acid and proteins, and has been found to help keep skin in good condition and reduce pain caused by burns.
* C (ascorbic acid). Allows proper healing of wounds, promotes the absorption of iron and protects cells from external aggressions.
* D (calciferol). It forms in the skin by exposure to sun, sets the calcium in bones and prevents dental caries.
* E (tocopherol) .. Prevents the destruction of cells and allow the regeneration of tissues.
* K.. Also called antihemorrhagic because it is fundamental in the process of blood clotting.
* P.. It reinforces the action of vitamin C, has properties prevent bleeding and allows the proper functioning of the liver and kidneys.
* T. It has little knowledge of all functions of this vitamin, but it is known that is involved in blood clotting, a feature that makes it useful for treating anemia.
* U (acid Meninas). It has been found to be important in the treatment of ulcers, it is responsible for protecting and improving the state of the mucous membranes of stomach and intestine.

Mineral. Inorganic components of food, ie in nature are not part of the living. They play an important role in the body, since they are necessary for the formation of tissues and hormones, and participate in most chemical reactions involving enzymes. They are divided into three groups:
Macroelements. They are measured in grams and are what the body needs in larger quantities, here are grouped sodium, potassium, calcium, phosphorus, magnesium, chloride and sulfur.

Microelements. Are required in smaller quantities and are calculated in milligrams (thousandths of a gram), this category includes iron, fluorine, iodine, manganese, cobalt, copper and zinc.

Trace elements. Are evaluated in micrograms (millionths of a gram); include silicon, nickel, chromium, lithium, molybdenum and selenium.

Dietary supplements are made up of one or more nutrients that are added to the diet to correct or prevent deficiencies of vitamins, minerals and proteins, helping in the recovery of the patient suffering an illness or has undergone surgery and to improve overall health.

Although the nutritional needs of human beings can be met by following a balanced diet, nutritional supplements are especially beneficial in the following circumstances:

* Malnutrition or deficiency of nutrients that is usually associated with diets low in vitamins, minerals, proteins, carbohydrates and fats, changes in intestinal absorption process (ability to draw nutrients), chronic diarrhea and diseases such as cancer or AIDS.

Note that there are periods of life which are more prone to malnutrition, such as childhood, adolescence, pregnancy, lactation and age, the first being that you can leave severe sequelae, for example, decreased IQ, impaired learning and memory retention, poor muscle development and frequent infections. The latter represents one of the leading causes of death, because the nutrient deficiencies alter immune barriers that protect against the attack of germs.

* Anemia or decrease in blood hemoglobin levels (a protein found in red blood cells and carries oxygen from lungs to the body through veins and arteries), condition that is caused by diet deficient in iron, folic acid and vitamin B12, as well as bleeding or changes in the functioning of organs such as spleen (located behind the stomach) or bone marrow (yellow viscous-looking tissue found inside bones).

* To support the treatment of anorexia and bulimia, as those affected by these diseases require large input of nutrients.
* Alcohol, intoxicating drinks as often deplete vitamins and minerals.
* During childhood and adolescence, because in these stages need more nutrients because the body is in development.
* In old age, since aging decreases the consumption of food and the ability to absorb nutrients, and there is difficulty chewing, also, over time your metabolism (a process that can properly assimilate vitamins, minerals, proteins and fat) slows, which causes caloric requirements are lower.
* Convalescence.
* After surgery.
* During pregnancy and lactation because more nutrients are required to contribute to proper development of the baby.
* At menopause is advisable to administer calcium and multivitamin supplements, because they can prevent the onset of osteoporosis and improve the nutritional status of women.
* When practicing intense physical activity.

1. Do I really need?

First and foremost, nutritional needs must be met by eating a variety of food as it says in the Executive Summary of the Dietary Guidelines for Americans.

In some cases, vitamin / mineral supplements or fortified foods may be useful because they provide nutrients that would otherwise be eaten in smaller quantities than recommended.

If you ingest quantities of food that are recommended supplements may not give you more benefits. In some cases, supplements and fortified foods may cause beyond healthy levels of nutrients.

(Note: fortified foods are those which are added one or more essential nutrients to increase the nutritional value.)

The Dietary Guidelines for Americans, these recommendations have been established for certain groups of people:

* Persons over 50 years of age should consume vitamin B12 in its crystalline form, such as from fortified foods (such as fortified breakfast cereals) or take it as a supplement.

(Note: Adults and older often have a reduced ability to absorb vitamin B12 from food. However, crystalline vitamin B12, the type used in supplements and fortified foods is absorbed more easily.)

* Women of childbearing age who may become pregnant and young adolescents should eat foods that are sources of heme iron (eg meat) and / or to eat plants that have lots of iron (such as dried beans or spinach) or food fortified with iron (such as fortified cereals) with a source of vitamin C. Look here for a list of foods with iron.

* Also, women of childbearing age who may become pregnant and who are already pregnant should consume enough folic acid every day synthetic (from fortified foods or supplemental) and a diet that has a variety of foods that have folate.

* Older adults, people with dark skin and people are not much in the sun should consume extra vitamin D from fortified foods and / or supplements.

It is important to note that vitamin / mineral supplements are no substitute for a healthy diet. Remember that in addition to vitamins and minerals, foods contain hundreds of natural substances that help protect your health.

Here are some questions that the Food and Drug Administration of USA (FDA) recommends that you do and discuss with your doctor when you consider whether you should take a vitamin / mineral supplements:

* Do you eat fewer than 2 meals per day?

* Do you have a limited diet? How to be, do not eat meat, or milk or milk products, or eat less than five servings of fruits or vegetables each day?

* Do you eat alone most of the time?

* Inadvertently, you’ve lost or gained more than 10 books in the last 6 months?

* Do you drink three or more prescription drugs or without prescriptions each day?

* Do you drink three or more drinks of alcohol each day?

The foods you eat should be your main source of vitamins, minerals and other nutrients. The vitamin and mineral supplements do not replace a good diet. However, some people can not maintain an adequate diet and need.

* If you do not eat meat, dairy or other animal foods, their diet may be deficient in vitamins D and B12, calcium, iron and zinc. Ask your doctor if you should receive a supplement.

* If it looks like you are always on a diet to lose weight, may have nutritional problems. When limiting calories, nutrition also limited. It is likely that people who have less than 1,200 calories per day are receiving all the nutrients they need from food.

Even if you’re trying to lose weight. Make sure your diet to meet their nutritional needs and talk to your doctor about a supplement.

* Avoid food groups? Doing so may have some vitamin deficiency. Is it possible to add these foods back into your diet?. For example, many people have problems when taking milk can drink lactose-free milk or take tablets to help digest dairy products.

But if you just can not take food from a specific group, ask your doctor about a supplement of multivitamins and minerals.

* Reduce fat is healthy, but if reduced to less than 10% of total calories is difficult to get enough vitamin A, D and E. Talk to your doctor about the best action in this regard.

* Eating lots of fruits and vegetables rich in vitamins is the key to good nutrition. Experts recommend eating at least five servings of fruits and vegetables. If you can not do this, a supplement can help you replace missing nutrients.