Selenium is needed for a healthy immune system.
Sources
Meat, eggs, seafood, cereals and some nuts (eg Brazil nuts).
There is no recommended daily amount for selenium. UK recommendations for adult men are 75 micrograms. Excessive intakes can lead to stomach upsets, nerve disorders, and nail and hair changes.
Sodium is needed for normal nerve function and muscle contraction.
Sources
The main source of sodium is salt (the chemical name for salt is sodium chloride), and foods which contain salt will therefore provide sodium. The main sources of salt in the UK diet are bread and cereal products, meat and meat products.
There is no recommended daily intake for sodium. However UK recommendations are 1,600mg per day for adult men. Most people have too much salt in their diets, and excess intakes are of far greater concern than sodium deficiency.
Zinc is important for a healthy immune system and for healing wounds.
Sources
A wide range of foods - particularly seafood, meats, wholegrain cereals, eggs and pulses.
The recommended daily amount for zinc is 15mg for adults and children over the age of 5. Whilst inadequate intakes can lead to poor growth, skin lesions and impaired immunity, high doses can also be harmful, leading to sickness, fever and blood disorders, so high dose supplements should only be used under the supervision of a trained health professional.
