I bet on metal


• Zinc: an antiviral shield

In terms of immunity, zinc is the mineral equivalent of Vitamin D. Present in the body in small amounts (2g to 4g), not stored, this trace element requires daily replenishment in the winter. It increases the activation of immune cells (B and T lymphocytes), reduces the duration and severity of symptoms, and avoids the “hyper-inflammatory storm” that arises from a sudden deterioration in health.

Where do you find it normally?

The best absorbed form of zinc comes from seafood (especially oysters: 20 mg per 100 grams) and fish, followed by red meat and offal. Then come dairy products, sprouted grains, brewer’s yeast and mushrooms.

What about supplements?

The deficiency is repeated, often indicated after a blood test for a daily dose of 15 mg, especially after 60 years, in the case of vegetarians, smoking, alcohol intake, antibiotics …


In addition, zinc in the form of salts can cause nausea. The chelated form is preferred over proteins or zinc bisglycinate, to be taken in the evening.

Also Read> Health Superpowers of Zinc

• Iron: the king of tone

This trace element plays a major role in immunity, if it is well balanced. Deficiency increases the risk and severity of asthma due to lack of oxygen. Excess is pro-oxidant and therefore harmful to the immune system…

Where do you find it normally?

in products of animal origin (black pudding, offal, meat, duck, fish, etc.) in which iron is much better than in plants (seaweed, legumes, quinoa, almonds, parsley, spinach, etc.), and in which They require the presence of vitamin C (raw vegetables, lemons, raw fruits, etc.) to increase their absorption.

What about supplements?

It is decided by the doctor in a blood test. And not alone, in the presence of signs of deficiency such as physical and intellectual fatigue, shortness of breath, pallor, hypotension, very dry hair, skin, brittle nails … In the face of these symptoms, first go for a balanced diet and reduce the intake of wine and black tea And coffee, which reduces iron absorption.


Never self-medicate with iron! We can ignore suffering from hemochromatosis, which is a genetic disease characterized by a high and toxic level of iron in the blood.

Also read> Too much iron or not enough: what is the effect on my health?

Magnesium: The ultimate anti-stress

This mineral salt that intervenes in more than 300 cellular reactions (respiratory, muscular, nervous …) is essential to fight against stress, insomnia and fatigue. Stimulates the production of white blood cells and improves vitamin D absorption.

Where do you find it normally?

In pumpkin seeds, flax, chia, raw cocoa, dark chocolate, Brazil nuts, cashews, pine nuts, almonds, turmeric, curry powder and some mineral waters (Hépar, Contrex, Courmayeur, etc.).

What about supplements?

It is neither made nor stored by the body, and leaks out through sweat, and everyone lacks magnesium. Especially for the elderly, athletes, smokers, alcohol or coffee drinkers and high blood pressure. No evaluation needed to check for fatigue, palpitations, irritability and convulsions. Supplementation of 5 to 10 mg/kg/day for a twenty-one day cycle is recommended.


Excess magnesium can cause diarrhea and abdominal pain.

Also read> Do you lack magnesium

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Selenium: an immunostimulant

A precious antioxidant whose presence is essential for the production of other players in immunity, this trace element promotes the proliferation of B and T lymphocytes and reduces the virulence of viral and bacterial attacks. The requirement for adults is 60 to 70 micrograms (mcg) per day, 80 for smokers and over 75 mcg. It is not produced by the body, but selenium is extracted from food.

Where do you find it normally?

In canned tuna (310 micrograms per 100 grams), kidneys (180), porcini mushrooms (120), Brazil nuts (100), egg yolks, shellfish (80), fish (70), lentils and wholemeal pasta. A varied and balanced diet is sufficient for satiety, but everything also depends on the absorption characteristics of selenium, which vary according to their geographical origin.

What about supplements?

Determined by the doctor in the event of proven incapacity.


Anti-aging and thyroid-protective, excessive intake of selenium should not run the risk of deactivating the immune system and causing gastrointestinal upset, fatigue, hair loss…

Read also> the benefits of selenium

Coenzyme Q10: anti-wrinkle in the body

This molecule does more than protect skin from aging! A powerful antioxidant synthesized by the body from amino acids, vitamins B and C, trace elements and mineral salts, Coenzyme Q10 is essential for high-energy organs that consume a lot of oxygen: heart, brain, stomach, muscles … Fatigue, depression, shortness of breath, heart problems It is a sign of deficiency. Especially around the age of 40 when its rate drops sharply: at 80 the body no longer produces more than 60% of the Q10 it produced at 20.

Where do you find it normally?

Especially in meat (chicken, beef, pork and offal) and fatty fish; Less in cabbage, whole grains, oilseeds (walnuts, almonds, pistachios), rapeseed oil. A varied diet is sufficient to provide the necessary amount of 3 to 10 mg of Q10 per day, and it is better absorbed if taken with fat.

What about supplements?

On medical advice, it is recommended for use in case of heart disease, taking statins and beta-blockers, chronic fatigue and mood disorders, neurodegenerative diseases, gum disease, and diabetes. Ubiquinol-10 is the most potent form, and is 10 times more effective than (less expensive) ubiquinone-10. It is taken in the middle of a meal that contains a source of fat.


The supplement should be avoided by pregnant and breastfeeding women and if taking anticoagulants.

Also read> Tired, out of breath .. What if you run out of Q10?

And essential oils?

Very strong*they have an interest in helping us get through the winter without any issues, especially during covid.

Dr. Marc Perez gives us a recipe for an antimicrobial trio: 2 drops of ravintsara HE + 2 noble lauryl + 2 eucalyptus globules to mix with 1 tbsp. Sweet almond oil. Apply morning and evening to the temples, wrist folds, sternum and soles of the feet.

* There is no higher encephalopathy in pregnant women, less than 10 years of age, severe allergies and epilepsy without medical advice.

Also Read> Test: Essential Oils: Do You Really Smell It?

thanks for the Dr. Mark Perezgeneral practitioner, sports medicine specialist, osteopath, phytotherapist


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