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Proper Nutrition for the Runner – Part Two
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Table of Contents 8
This article is a continuation of the previous part, which encompassed the topic of knowledge about diets, nutritional components, vitamins, etc. Many may deem this matter to be of secondary importance; however, with time, we can comprehend that these elements are pivotal for our active lifestyle.
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A number of captivating facts about the tiniest elements
Herein lies a compilation of indispensable elements for the organism, accompanied by a brief summary of their functions and sources in nutrition.
02 / 08
In the realm of indispensable elements for our body's operation, we focus on the following:
This particular element is indispensable for the proper functioning of our body. It forms a component of numerous enzymes and plays a role in the metabolic processes of carbohydrates, proteins, and fats. An inadequate amount of this element can result in growth disorders, a delay in sexual maturation, or an intensification of infections. Conversely, an excess of this element can lead to a decrease in the body's copper levels. It is primarily found in meat, yellow cheese, legumes, buckwheat, nuts, and whole grain products.
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Manganese (Mn):
In contrast to elements such as lead or cadmium that exhibit toxic effects, manganese is a physiologically occurring element in the body and is indispensable for its proper functioning. Its deficiency is infrequently observed and primarily manifests as disorders in the bone-joint system, osteoporosis, and poor skin and hair condition. Among its numerous functions, we can underscore its impact on well-being. Manganese is present in whole-grain products, cocoa, nuts, avocados, dried fruits, and brown rice.
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Lithium (Li):
It possesses a soothing effect, extensively utilized in the field of psychiatry, particularly in the treatment of bipolar disorder, encompassing marine and ocean waters, rocks, peat deposits, clays, and coal.
05 / 08
Iodine (I):
It is present in marine air and is efficiently absorbed by the mucous membranes of the respiratory system. It is an indispensable component for the proper functioning of the thyroid gland, and its best sources, apart from marine air, are iodized salt and marine fish.
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Fluorine (F):
This is an element of the bone system, actively participating in the mineralization process of bones and teeth. The primary sources of fluoride are drinking water, fluoride-infused toothpastes, fish, and tea made from black tea leaves.
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Is it genuinely not worth considering this dietary supplement?
Carbon, the 16-pound foundation of our body, is a component of all organic compounds – amino acids, proteins, sugars, fatty acids, and others. It creates various chains as its atoms possess an extraordinary ability to form bonds, surpassing other elements. Hydrogen, the primary constituent of most organic compounds, exists as bonded hydrogen. This free hydrogen is present in stars and can be employed for flights, such as with a balloon. It comprises around 10% of a person's total mass, which is about 7 kilograms. Nitrogen, the two-kilogram component of proteins, nucleic acids, vitamins, and hormones, constitutes 78% of the air we breathe and is utilized in cryotherapy after being frozen to –196°C.
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Underappreciated Oxygen
We haven't mentioned a handful of other elements yet, but we can't fully focus on all of them. However, it is worth noting that athletes are starting to appreciate the oxygen present in our bodies more and more often. It's not just about choosing camps in the mountains, on the sea, or in pollution-free areas, but also about taking oxygen in the form of water or using the increasingly popular oxygen bars. We are, however, very excited about supplements that contain so-called stabilized oxygen available in our bodies. In this case, there are 12,000 tons of active ingredients that occur after the inflammation level of more than 1,000 tons after consuming oxidizing gas in buildings. So, we can leave our buildings with such extended foods and conclusions.
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Scientifically reviewed by a clinical dietitian
• 23.03.2026
Isabella Taylor
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
USDA FoodData Central
EFSA
PubMed Clinical Guidelines
