What macro and micronutrients does the human body need. Properties of microelements. The value of trace elements. Value and Replenishment Sources of Macronutrients

called specific low molecular weight substances that are in small quantities in the human body and without which it is impossible for all biological processes in the body to occur. Mineral substances are ions of salts and salts. The lack of these substances leads to various diseases, and their complete absence in the internal biological environment will sooner or later lead to death.

About 30 minerals are needed for the functioning of the human body. What our body extracts from the diet is often not enough to maintain mineral balance.

Classification of minerals

In the body and food products minerals are present in varying amounts. In this regard, microelements and macroelements are distinguished. Microelements are present in our body in microscopic quantities, and macroelements - in disproportionately large.

Microelements necessary for us include such substances as: zinc, iron, manganese, copper, iodine, cobalt, chromium, fluorine, vanadium, molybdenum, nickel, silicon, selenium, strontium. Macroelements include potassium, calcium, magnesium, sodium, phosphorus, sulfur, chlorine.

Minerals play a very important role in the construction of the bone apparatus.
Macronutrients regulate acid and alkaline processes in the body. A slightly alkaline reaction is observed in intercellular fluids and blood, and the slightest change in it is reflected in the course of any chemical processes. Magnesium, potassium, sodium have an alkaline effect on the body, and sulfur, chlorine and phosphorus are acidic.

Depending on their mineral composition, some foods have an alkaline effect (dairy products, berries, fruits, vegetables), while others have an acidic effect (bread, eggs, meat, cereals, fish). Products used for alkaline diets are prescribed for poor circulation, for diseases of the liver and kidneys, and for insulin-dependent diabetes mellitus. Dietary nutrition of an acidic orientation is prescribed for urolithiasis with phosphaturia (this is a pathology of phosphorus-calcium metabolism).

Macronutrients are regulators water-salt metabolism; they maintain osmotic pressure in intercellular fluids and cells. Due to the pressure difference in the cells and intercellular fluids, there is a movement of metabolic products and nutrients between them. The normal activity of the digestive, cardiovascular, nervous, and other systems is categorically impossible without minerals, since they affect the state of the immune system and the process of hematopoiesis and coagulation (these processes cannot occur without such elements as copper, manganese, iron, calcium). In addition, trace elements activate the action or are part of vitamins, hormones, enzymes, and thus take part in all types of metabolism.

Many diseases are a direct consequence of a deficiency or excess of certain substances in the diet. The main reasons for the imbalance of minerals:
The constant predominance of some foods in the diet to the detriment of others. It is necessary to diversify your diet, only then the intake of all minerals will be as balanced as possible in our environmentally unfavorable time. For example, dairy products are an indispensable source of easily digestible calcium, but they contain very little magnesium and those trace elements that are necessary for hematopoiesis.

The increased or decreased content of minerals in our foods is due to chemical composition water and soil. As a result of this, endemic, that is, diseases characteristic of specific geographical areas, are isolated. An example of such diseases is endemic goiter, which occurs from a lack of iodine.

If due to a change physiological state(pregnancy) does not satisfy the growing needs of the body by increasing the diet of iron, calcium, etc., then not only the mother, but also the fetus will suffer.

Poor digestibility of various macro- and microelements is an important reason for the development of diseases. Even if the elements in the right amount enter the body with food, but cannot be absorbed, then there is no benefit from them. Moreover, despite their regular intake into the body, conditions will develop that are associated precisely with the lack of an element.

Diseases, as well as their treatment, lead to metabolic disorders, to a deterioration in the absorption of minerals from the gastrointestinal tract. Therefore, it is very important to follow the diet prescribed by the doctor. The doctor, on the basis of the laboratory data obtained, increases or decreases the amount of certain minerals in the patient's body due to the correct selection of products. In addition, the restoration of the balance of minerals can be carried out medicines. Various multivitamin complexes can become a good source of valuable minerals.

The lack of proper control over the correct use of certain diets can cause additional metabolic disorders. For example, in diseases of the kidneys and heart, it is recommended salt-free diet. But prolonged salt-free nutrition can cause a deficiency of chlorine and sodium in the body, which will give an appropriate clinical picture.

During the thermal culinary processing of products, a large percentage of loss occurs. useful substances. And improper heat treatment (for example, long cooking of vegetables without a peel; attempts to defrost meat in water) significantly increases these losses.

Table of Foods Containing Key Minerals

mineral substance	In a significant amount	A lot	In moderation	In small quantity
Calcium	Green onions, parsley, beans, kefir, cottage cheese, cheese, milk.	Oatmeal, buckwheat, sour cream, carrots, herring, horse mackerel, carp, caviar.	Butter, pearl barley, flour of the 2nd grade, mackerel, pike perch, cod, perch, millet, beets, cabbage, radishes, green pea, oranges, plums, grapes, cherries, strawberries.	Meat, semolina, premium flour, pasta, tomatoes, cucumbers, potatoes, pears, apples, watermelon.
Phosphorus	Cheeses, beef liver, caviar, beans, pearl barley, oatmeal.	Cottage cheese, fish, chicken meat, chocolate, millet, buckwheat, peas.	Beef, boiled sausages, chicken eggs, pork, corn grits, flour of the 2nd grade.	Milk, sour cream, rice, pasta, semolina, flour of the highest and 1st grade, carrots, potatoes, butter, green onions, cucumbers, cabbage, tomatoes, beets, watermelon, apricots, plums, pears, apples, cherries, grapes, currants, strawberries.
Magnesium	wheat bran, millet, oatmeal, seaweed, prunes, apricots.	Mackerel, herring, squid fillet, buckwheat, pearl barley, eggs, peas, 2nd grade flour, lettuce, dill, parsley.	Chicken, semolina, cheeses, beets, green peas, carrots, raisins, cherries, black currants.	Cow's milk, meat, cottage cheese, boiled sausages, hake, horse mackerel, cod, pasta, rice, premium flour, potatoes, tomatoes, cabbage, apples, grapes, apricots.
Potassium	Apricots, peas, beans, raisins, potatoes, prunes, seaweed.	Beef, pork, hake, cod, mackerel, squid fillet, oatmeal, green peas, tomatoes, radishes, beets, green onions, cherries, black currants, red currants, apricots, peaches, grapes.	Chicken meat, pork, pike perch, millet, buckwheat, flour of the 2nd grade, pumpkin, cabbage, carrots, zucchini, plums, oranges, strawberries, pears.	Milk, cheeses, sour cream, cottage cheese, semolina, pasta, rice, premium flour, cucumbers, lingonberries, cranberries, watermelon.
Sodium	Cheese, cheese, boiled sausages, smoked sausages, salty fish, smoked fish, sauerkraut.	Meat, fresh fish, eggs, beets, lettuce, spinach, chocolate.	Milk, sour cream, cottage cheese, kefir, ice cream, shelled peas, oatmeal, cookies, sweets, potatoes, tomatoes, turnips, rhubarb, peaches, grapes, apples, black currants.	Flour, cereals, pasta, butter, honey, nuts, most fruits, berries and vegetables, fresh mushrooms.
Iron	Meat offal (kidneys, liver, tongue), buckwheat, peas, beans, chocolate, porcini mushrooms, blueberries.	Beef, horse meat, lamb, rabbit meat, chicken eggs, oatmeal, flour of the 1st and 2nd grade, millet, pears, apples, quince, persimmon, dogwood, figs, nuts, spinach.	Pork, chicken, boiled sausages, sausages, sardines, horse mackerel, herring, mackerel, caviar, cheese, premium flour, pearl barley, barley, semolina, potatoes, rice, green onions, beets, radishes, sorrel, melon, watermelon , cherry, plum, raspberry, pomegranate, strawberry, black currant.	Pink salmon, carp, flounder, pike perch, cod, hake, honey, green peas, eggplant, cabbage, onion, cucumbers, carrots, sweet peppers, plums, pumpkins, peaches, grapes, lemons, cherries, apricots, cranberries, gooseberries.

Macronutrients

Calcium
Calcium is involved in the formation of bone tissue, is an indispensable part of the membranes and nuclei of cells, as well as tissue and cell fluids. It takes part in the conduction of nerve impulses, affects muscle contraction, blood clotting, reduces vascular permeability, affects metabolism, and is an activator of a number of enzymes. In addition, it reduces allergic manifestations and has an anti-inflammatory effect.

According to the content and quality of calcium absorption, its best source is dairy products. The assimilation of this macronutrient depends on the ratio of its amount with the amount of other nutrients in your diet. If there is an excess of phosphorus in the body, then a calcium compound with feces is formed in the intestines. After absorption of an excess of phosphorus, calcium can be gradually removed from the bones.

The optimal ratio of calcium to phosphorus for adults is considered to be 1:1.5. Closest to the optimal proportion is the ratio of calcium to phosphorus in cottage cheese and cheese. In general, the best ratio is observed in all dairy products, and sometimes in some fruits and vegetables. The combination of porridge with milk, or bread with cheese improves the ratio of calcium and phosphorus.

Calcium is absorbed from the intestine in a complex form: with bile and fatty acids. The lack and excess of fats in food significantly impairs the absorption of calcium. Excess lipids form so-called calcium soaps, which are not absorbed. With the same absorption process of magnesium and calcium, an excess of the former binds some of the bile and fatty acids which are essential for the absorption of calcium. The optimal ratio of calcium to magnesium in the diet is 1:0.5. In potatoes, bread, meat, cereals, the ratio of calcium to magnesium is on average 0.5:1. Sorrel, spinach, figs, chocolate, cocoa - impair calcium absorption.

With a lack of vitamin D, the absorption of calcium is seriously impaired. The body begins to use calcium from the bones. The absorption of calcium is equally affected by both excess and lack of proteins.

An adult needs 800 mg of calcium per day. With allergies and inflammatory diseases of the joints, bones and skin, the calcium content with the help of a diet is increased by 2-3 times. The increase in calcium in the diet is made at the expense of dairy products.

Phosphorus
Phosphorus is essential for the flow of metabolism and for the proper functioning of the brain and nervous tissue, as well as for the functioning of the liver, muscles, and kidneys. Phosphorus is a constituent of nucleic acids. Nucleic acids are considered carriers of genetic information and energy resource - adenosine triphosphoric acid.

Phosphorus is involved in the formation of bones, hormones, enzymes.
The best source of phosphorus is animal products, legumes and grains. Although the latter are less digestible than animal products.
Soaking legumes and cereals before heat treatment greatly improves the absorption of phosphorus. daily requirement for adults in phosphorus - this is 1200 mg. With nervous diseases, tuberculosis, diseases and fractures of bones, the content of phosphorus is increased in the diet.

Magnesium
Magnesium is an indispensable participant in carbohydrate, fat and energy metabolism. It is involved in bone formation, normalizes the functions of the heart and nervous system. Magnesium has a vasodilating and antispastic effect, stimulates bile secretion and intestinal motility.

Magnesium is found in plant foods. To enrich the diet with magnesium, some vegetables, cereals, nuts, legumes, bran, dried fruits are used. Its absorption suppresses the excess of calcium and fats, since bile acids are necessary for the absorption of these substances from the intestines.
The daily requirement for this substance is 400 mg. With various diseases of the cardiovascular system, gastrointestinal tract, kidneys, an increased intake of magnesium is desirable.

Potassium
Potassium is necessary for the regulation of water-salt metabolism and osmotic pressure. Without it, the heart and muscles cannot function normally. Vegetable products, sea fish and meat contain the highest amount of potassium. It promotes the excretion of sodium and water.

It is necessary to take 3 g of potassium per day. With hypertension, poor circulation, and kidney disease, the need for potassium increases. It is also desirable to increase the daily dose of potassium for those who take diuretics and corticosteroid hormones.

Increasing the amount of potassium in diets is produced by plant foods. As a rule, these are fresh fruits and vegetables, baked potato, buckwheat and oatmeal, dried fruits. In Addison's disease (adrenal insufficiency), the potassium content in diets is reduced.

sodium and chlorine
These substances enter our body mainly in the form of table salt (sodium chloride). Chlorine is involved in the regulation of osmotic pressure, as well as in the formation of hydrochloric acid, which is part of the gastric juice. A lot of sodium is found in salted foods (2.5 g of salt contains 1 g of sodium). Sodium takes part in intertissue and intracellular metabolism, in the regulation of osmotic pressure in tissues and cells. It activates digestive enzymes and promotes fluid accumulation in the body.

Borjomi, Essentuki - these mineral water rich in sodium. But in fruits, cereals, vegetables, there is very little sodium. If the patient needs to adhere to a salt-free diet, then he should study the table of salt content in products. Exists special tables, by which you can check and find out in grams the exact amount of salt per 100 grams of product.

It is necessary to eat about 10-12 g of salt per day, this need is easily satisfied due to its content in ready meals. The need for salt increases significantly (up to 20 - 25 g of salt) with insufficiency of the adrenal cortex, with profuse sweating, with severe diarrhea and vomiting, with extensive burns.

Restriction of salt or even its complete exclusion is indicated for diseases of the liver and kidneys with edema, with pathologies of cardio-vascular system, with hypertension, obesity, rheumatism. As a substitute, dietary salts are used, for example, Sana-Sol. If the patient is shown a low-salt diet, and he is accustomed to highly salted food, then he should be transferred to a diet food slowly.

When a patient is prescribed a long-term salt-free diet, so-called “salt days” are introduced in order to avoid a deficiency of chlorine and sodium. On such days, you can add 5-6 g of salt to food. V initial stage deficiency of these substances is manifested by a decrease in taste sensations, muscle weakness and lethargy.

Sulfur
Without sulfur, it would be impossible to maintain healthy looking skin. Sulfur is needed for the synthesis of keratin, which is found in hair, nails and joints. This trace element is part of many enzymes and proteins.

A lot of sulfur is contained in the hair. It is a proven fact that curly hair contains more sulfur than straight hair. Sulfur atoms are part of some amino acids (methionine and cysteine).

The best sources of sulfur are: crustaceans and shellfish, eggs, beef, poultry, pork, legumes, dried peaches. The element is found in most products with high content squirrel. Accordingly, with sufficient protein intake, sulfur deficiency never occurs.

It has been proven that taking 0.7 mg of pure sulfur per day has a negative effect on the intestines. And if you take a large amount of organically bound sulfur, for example, which is part of amino acids, then this will not lead to intoxication.

trace elements

Iron
The processes of hematopoiesis and tissue respiration require the participation of such a trace element as iron. Iron molecules are part of hemoglobin, myoglobin, various enzymes. The role of food products containing this chemical element is determined by two factors: the amount of iron and the degree of its absorption.

The iron that comes with food is partially absorbed into the blood from the intestines. Meat and offal are a rich source of iron, and moreover, it is from these foods that it is best absorbed.

The absorption of the trace element is facilitated by ascorbic and citric acid, as well as fructose, which are found in large quantities in fruit juices and fruits. That is, if you drink orange juice, then iron is better absorbed from many foods, even from those that contain very little of it. Tannins and oxalic acid, on the contrary, worsen the absorption of iron, which is why iron-rich blueberries, quince, spinach, sorrel, although they contain it in large quantities, are not important sources of this substance. Legumes, grains, and some vegetables contain phytins and phosphates, which interfere with iron absorption. When adding fish or meat to these products, the absorption of iron increases, when adding eggs or dairy products, the level of digestibility does not change.

Iron absorption is inhibited by strongly brewed tea. From the diet, which contains animal and plant products, on average, about 10% of iron is absorbed. With iron deficiency, its absorption from the intestine increases. So, in a healthy person, about 4% of iron is absorbed from bread products, and in a person suffering from iron deficiency, 8% is absorbed. Absorption processes worsen with diseases of the intestinal system and with a decrease in the secretory function of the stomach.

An adult man needs at least 10 mg of iron per day, and a woman needs 18 mg. This difference in the need for a microelement is due to the high blood loss during monthly menstruation. Deficiency of the element leads to deterioration of cellular respiration. The most serious violation, to which a severe deficiency can lead, is hypochromic anemia.

If a person has constantly pale eyelids and pale skin on the face, then anemia can be suspected by these visual signs. Other symptoms: drowsiness, fatigue, apathy, decreased attention, frequent diarrhea, decreased vision.

The development of an iron deficiency state is facilitated by a lack of animal proteins, hematopoietic microelements and vitamins in the diet. Thus, the lack of proteins impairs the ability of iron to participate in the synthesis of hemoglobin.

Microelement deficiency can occur with blood loss (acute or chronic), with diseases of the stomach (gastric resection, enteritis, gastritis), with helminthic invasions. That is why in many diseases the body's need for iron increases.

Iodine
Iodine is involved in the synthesis of thyroid hormones. In geographic areas where there is a deficiency of iodine in water and food, the so-called endemic goiter occurs. The development of the disease is mainly due to carbohydrate nutrition, lack of animal proteins and vitamins, microelements. To avoid illness, iodized table salt is used for preventive purposes for cooking.

Iodine is very rich in seafood. A good source of iodine is seaweed. Heat treatment and long-term storage reduce the amount of iodine in foods.
The content of iodine must be increased in the daily diet for obesity, atherosclerosis, thyroid insufficiency.

Fluorine
Fluorine is needed to build bone, and in particular - dental tissue. With a lack of fluorine in water and diet, dental caries quickly develops, and with an excess - fluorosis: damage to tooth enamel, bones, and fragility of teeth. Tea, seafood, sea fish contain a considerable amount of fluorine. Dairy products, fruits and vegetables are poor in fluorine.

Copper
Copper takes part in tissue respiration and hematopoiesis. The best sources of copper are: fish, meat, seafood, crayfish, liver, olives, carrots, lentils, oatmeal, buckwheat and pearl barley, potatoes, pears, gooseberries, apricots.
Copper has an antioxidant effect.

Copper deficiency is manifested by pallor of the skin, prominent veins, and frequent intestinal disorders. Severe deficiency leads to brittle bones. A small amount of copper in lymphocytes leads to a decrease in the body's resistance to infectious pathogens. True, copper deficiency is a rather rare occurrence, since it is a common element.

Nickel
Not much is known about the effect of nickel on the human body, but there is no doubt that it is extremely important.

Nickel along with iron, cobalt and copper increases the level of hemoglobin and affects the maturation of red blood cells.
It enhances the effectiveness of insulin action.
Included in DNA and RNA.
Activates the action of enzymes.
Provides oxygen to the cells of the body.
Provides hormonal regulation of the body.
Participates in the metabolism of fats.
Participates in the oxidation of vitamin C.
Lowers blood pressure.

The absorption of nickel decreases with the use of orange juice, coffee, tea, milk. And the lack of iron, zinc, calcium, magnesium, on the contrary, improves digestibility. During pregnancy and lactation, nickel absorption increases in women.
A person needs at least 100 micrograms of nickel per day.

Strontium
Strontium, which enters the body with food, is not well absorbed by the body. The largest amount of this element is found in plant foods, as well as in the bones and cartilage of animals. And in the human body, as a rule, most of the strontium is deposited in the bones and cartilage.
The intake of this microelement with water and food can cause such a disease as "strontium rickets". This disease is characterized by a violation of calcium metabolism.

Cobalt
Without cobalt, the normal activity of the pancreas is impossible. Another of its functions is the formation of red blood cells. Cobalt also regulates the activity of the adrenal hormone - adrenaline. Adrenaline is also called the survival hormone. This is not a random name, without the action of adrenaline it is impossible to improve the condition in many diseases. Patients with diabetes mellitus, blood cancer, anemia, HIV or AIDS are shown a diet enriched with cobalt.
Cobalt and manganese affect the appearance of early gray hair. Cobalt is a stimulant of hematopoietic processes; thanks to this trace element, the synthesis of nucleic acids responsible for the transmission of hereditary traits is carried out.

Vanadium
This microelement is much less "heard of" than its other counterparts. Meanwhile, vanadium plays a significant role in increasing the protective function of the body. Thanks to vanadium, immunity to infections increases. And in combination with other minerals, it slows down aging.

Chromium
Chromium is involved in the process of insulin synthesis, and is also involved in carbohydrate and fat metabolism. For unknown reasons, the skin and bones of Eastern races contain twice as much chromium as Europeans.
Best sources of chromium: egg yolk, yeast, wheat germ, liver, cheeses, cereals.

The low value of chromium in our body affects the strong jumps in blood sugar levels, which can lead to the development of diabetes. Signs of an extremely low amount of chromium: irritability, confusion, cognitive decline, severe thirst.

The daily requirement for chromium is about 25 micrograms. Of these, only 10% is absorbed by the body.
Older people require more chromium because as they age, the body loses the ability to absorb and store the element. Chromium is best absorbed in its chelated form.
Chromium intoxication is practically impossible, even if you take a large dose of a chromium-containing drug, since this trace element is poorly absorbed.

Manganese
The element is necessary for the growth and development of cells, for the synthesis of the protective substance of the glycoprotein that covers the cells. It helps regulate blood sugar levels. Without manganese, the formation of the natural antiviral agent interferon is impossible. Moreover, manganese exhibits an antioxidant effect.

Without manganese, they are not absorbed into necessary measure vitamins E, C and B vitamins. Best source of manganese: wheat germ, oats, whole grains, nuts (particularly hazelnuts and almonds), plums, pineapples, beans, sugar beets, lettuce.
Manganese deficiency is rare, as it is a fairly common trace element. If a person has an excess of copper, then this phenomenon may be accompanied by a deficiency of manganese, since the body uses it for preventive purposes to reduce copper levels.

Manganese is present in tea, and if a person drinks a lot of tea during the day, then he receives a sufficient dose of the trace element, despite the fact that the caffeine contained in tea interferes with the absorption of the element.

Molybdenum
Molybdenum is deposited in the liver and then used for the metabolic processes of iron. The functions of this trace element are different: from the prevention of tooth decay to the prevention of impotence.

The best sources of molybdenum: buckwheat, wheat germ, legumes, liver, barley, rye, soy, chicken eggs, bread. The content of the trace element is reduced due to excessive cleaning of products, as well as if crops were grown on poor soils.

Molybdenum deficiency is rare. Deficiency symptoms include symptoms such as restlessness and irregular heartbeat. The daily required dose of molybdenum is from 150 mcg to 500 mcg (for children - from 30 mcg to 300 mcg). A large amount of a microelement (10-15 mg per day) can cause gout and affect the increase in copper excretion, which will lead to its deficiency in the body.

Selenium
This is a very valuable and rare trace element for the body. It is vital as an antioxidant and also for protein synthesis. Selenium supports the normal functioning of the liver and strengthens the immune system. It is part of the sperm and is a necessary element for maintaining reproductive function.

Selenium removes heavy metal ions from the body, including arsenic and cadmium, which is important for smokers. The best sources of selenium are: eggs, garlic, yeast, liver and fish.

When smoking, the content of trace elements in the body decreases.
Deficiency of the element causes baldness, chest pain, and also increases the susceptibility to infections. Selenium is needed per day in the amount of 20 micrograms for children and 75 micrograms for adults. However, some sources advise adults to take up to 200 micrograms of selenium per day.
Amino acids or yeast containing selenium are preferred over selenite tablets as the former are less toxic.

Silicon
There is not much silicon in the human body, but it is a vital part of all bones, cartilage, blood vessels. It helps prevent bone fragility, strengthens hair, nail, skin cells, stimulates the synthesis of keratin and collagen.
The best sources of silicon are: vegetable fiber, fruits and vegetables, hard drinking water, brown rice.

The lack of silicon causes weakening of the skin tissues. As we age, silicon in the body becomes less. The daily required amount of a trace element is about 25 mg. The toxicity of the element is low. Natural preparations containing silicon are extracted from horsetail or bamboo.

Macronutrient and micronutrient deficiency

This phenomenon is unfortunately common. Deficiency occurs due to the monotony of nutrition, due to a violation of the digestibility process, with various diseases or conditions. For example, during pregnancy, a deficiency condition very often occurs - a lack of calcium. A similar deficiency occurs in diseases such as osteoporosis or rickets.

Chlorine deficiency occurs with severe vomiting. Goiter disease is a consequence of iodine deficiency. Persistent diarrhea leads to magnesium deficiency. Anemia (impaired hematopoiesis) can be an indicator of a lack of many elements, but most often - iron.

The role of minerals is difficult to overestimate. Most of the macronutrients are structural components and electrolytes. Trace elements are cofactors for enzymes and proteins. In the human body, iron-containing proteins predominate quantitatively - these are myoglobin, hemoglobin, cytochrome, as well as about three hundred zinc-containing proteins.

Trace elements, depending on their amount in the body, stimulate or inhibit many biochemical processes. For those people who are distinguished by an accelerated metabolism (for example, athletes), a balanced intake of preparations containing minerals and vitamins is simply necessary.

Many drugs have been released on the pharmaceutical market, the function of which is to restore the balance of minerals in the body. Such drugs are very convenient to use, their daily dose contains the entire spectrum of the necessary macro- and microelements in exactly the amount that the body needs.
Stress of any origin (physical, chemical, mental, emotional) increases the body's need for B vitamins, and air pollution increases the need for vitamin E.

excessive cooking food, and its reheating can lead to the destruction of all the mineral substances in it.
Frequent drinking of extremely hot liquids or an excess of irritants such as tea, coffee, or spices in the diet greatly reduce the secretion of digestive juices, and this leads to a deterioration in the absorption of vitamins and minerals from food.

It is impossible to wait until the deficiency of vitamins and minerals begins to manifest itself as symptoms of diseases, it is better to start prophylactic methods of natural preparations containing a balanced amount of macro- and microelements in advance.

Useful properties of trace elements have great importance for the human body.

Our body contains various minerals. They are necessary to ensure the normal functioning of the whole organism. All these minerals are divided into two groups:

macronutrients - substances that are present in the body in a volume of more than 0.01%;
trace elements - substances, the volume of which in the body is less than 0.001%.

But, despite such a low concentration, microelements are especially valuable for the body.

trace elements- these are inorganic substances contained in the human body in very small quantities. Most of them are necessary for normal life. Trace elements are involved in the physiological processes of the body. A person receives trace elements with food.

trace elements in the optimal natural form and dosage is contained in bee products - such as flower pollen, royal jelly and drone brood, which are part of many natural vitamin and mineral complexes of Parapharm: Leveton P, Elton P, Leveton Forte ”, “Apitonus P”, “Osteomed”, “Osteo-Vit”, “Eromax”, “Memo-Vit” and “Kardioton”. That is why we pay so much attention to each natural substance, talking about its importance and benefits for the health of the body.

Properties of trace elements in the body

The role of trace elements in the body is very important. They regulate almost all biochemical processes occurring in the body: if trace elements are contained in the human body in sufficient quantities, then all systems function stably.

According to statistics, approximately two billion people on our planet experience a lack of micronutrients. The lack of these substances in the body can lead to mental retardation of a person, as well as to blindness.

The body needs microelements every day, just like vitamins, because the work of all body systems depends on them. These substances are involved in metabolic processes, playing the role of catalysts and activators. Therefore, micronutrient reserves need to be regularly replenished. It has been noticed that many newborns with a lack of trace elements die as soon as they are born.

Trace elements in the human body are primarily responsible for the formation and development of the central nervous system. They are also important in the formation of the cardiovascular system. In general, each trace element has an effect on a certain area in the body.

What are micronutrients?

What are trace elements: two groups

essential (vital);
conditionally essential (elements whose biological function is fully studied, but there are practically no cases of deficiency of these elements).

An adult is advised to take 150-200 mg of trace elements daily.

The group of essential trace elements includes iron, copper, iodine, zinc, cobalt, chromium, molybdenum, selenium, manganese.

The group of conditionally essential trace elements includes boron, bromine, fluorine, lithium, nickel, silicon, vanadium.

Providing metabolism, synthesis of hormones, enzymes, vitamins, regulating cell membranes, taking part in the processes of hematopoiesis and growth, providing tissue respiration, stabilizing and restoring acid-base balance, increasing immunity, regulating the reproductive system, taking part in bone formation, microelements bring great benefit to our body.

Any imbalance of microelements can provoke diseases, pathological and dangerous conditions, “microelementoses”.

Microelements play an important role in the formation of human immunity.

Essential trace elements

Essential trace elements are responsible for the optimal functioning of the immune system. It is especially important to replenish their supply in the summer, adding more fruits and vegetables to your diet, and in winter - dried fruits and nuts.

According to the effect of microelements on immunity, they can be divided into:

immunomodulating (iron, iodine, copper, zinc, cobalt, chromium, molybdenum, manganese and lithium);
immunotoxic (aluminum, arsenic, boron, nickel, cadmium, lead, mercury and others).

And if immunomodulatory trace elements are involved in the formation and maintenance of immunity, then immunotoxic chemical compounds have the opposite effect and destroy immunity. Under the influence of immunotoxic trace elements, unfortunately, a person gets daily. Industrial production, cars and public transport emit a huge amount of harmful substances into the air that can accumulate in our body. Their excess threatens with serious health problems.

Most microelements we get from food of plant origin, in dairy and meat products there are fewer of them.

What foods contain trace elements

Why are trace elements needed and in what products are contained in the required amount. We are talking about essential micronutrients.

Iron.

Without iron, the process of hematopoiesis is impossible, hemoglobin cannot be formed, due to which all internal organs receive oxygen. Also, iron helps to increase immunity, participates in the synthesis of thyroid hormones, and normalizes redox processes in the body.

The lack of this trace element leads to anemia and growth retardation.

Availability a large number iron in the body can cause acute gastroenteritis.

Every day a person should receive 10-13 mg of iron. Most iron contains: greens, soybeans, buckwheat, animal liver, halva, apples, eggs, pears, sea fish, pumpkin, black currant, gooseberry, beetroot, melon, porcini mushrooms, cucumber, mint, dog rose, brewer's yeast, forest strawberries, zucchini, dried fruits, cherries.

Copper.

Just like iron, copper is involved in the process of hematopoiesis and hemoglobin synthesis. Iron cannot participate in the formation of hemoglobin without the presence of copper.

Copper stimulates synthesis connective tissue, participates in the process of bone formation, normalizes insulin levels, causes and removes toxins, helps in tissue regeneration, etc.

With a lack of copper, dermatosis, anemia, growth retardation in children, hair loss, and atrophy of the heart muscle occur.

In excess, copper becomes toxic, causing kidney failure, gastroenteritis, and convulsions. Excess copper is most commonly seen in people who overuse synthetic-based supplements.

For an adult, the daily requirement for copper is 3 mg. Natural sources of copper: legumes, eggs, potatoes, wheat germ, cocoa, quince, pineapples, rose hips, gooseberries, radishes, chocolate, bell peppers, coffee, nuts, dairy products, asparagus, rye bread, seafood, cherries, blackberries, eggplant , garlic, citrus fruits, tomatoes.

Iodine.

The most important function of this trace element is participation in the synthesis of the thyroid hormone tyrosine. Iodine normalizes the functioning of the endocrine system through the regular function of the thyroid gland and pituitary gland. Also, iodine improves metabolic processes, promotes mental development, especially in children. It removes radioactive substances from the body, improves immunity, stabilizes hormonal background etc.

It must be remembered that in its pure form iodine is not absorbed, and at high doses it causes poisoning. With an excess of iodine, hyperthyroidism (including Basedow's disease), tachycardia, muscle weakness, and diarrhea can develop.

With a lack of iodine, diseases of the nervous system, growth inhibition in children, the development of dementia, thyroid disease, an increased risk of cancer, inability to bear a child in pregnant women, and sterility in men can appear.

The norm of iodine per day is 2-4 mcg per kilogram of body weight. Foods rich in iodine: sea salt, iodized salt, grapes, beans, potatoes, carrots, turnips, cod liver, seafood (especially seaweed), sea and ocean fish, vegetables Green colour, cabbage, tomatoes, ginger, oriental spices, eggs.

Zinc.

This element is part of the blood and muscle tissue. It regulates the function of hormones, stimulates the function of reproduction, increases sexual activity in general. It is a catalyst for chemical reactions while maintaining the acid level. Promotes skin regeneration, stabilization of the nervous system, etc.

With zinc deficiency, the following disorders occur in our body: growth inhibition and developmental delay in children, infertility, visual impairment, underdevelopment of the genital organs, weakness, hair loss.

An excess of zinc is a rather rare phenomenon, because. the toxic dose of zinc is more than 159 mg per day, and the daily requirement is only 10-25 mg. Foods high in zinc: lemons, honey, green vegetables, blueberries, cottage cheese, black currants, seafood, raspberries, dates, figs, apples.

Cobalt.

It is part of vitamin B12, is involved in vital biochemical processes. This trace element promotes hematopoiesis, strengthens the immune system, participates in the synthesis of insulin, regenerates cells and tissues, enhances protein synthesis.

With a deficiency of cobalt, the functioning of the nervous and circulatory systems is disrupted (most often in vegetarians).

An overdose of cobalt threatens with toxic poisoning, which is possible with excessive use of synthetic drugs.

Daily rate cobalt - 40-70 mcg. Foods high in cobalt: bread and by-products, legumes, eggs, nuts, rose hips , fish, strawberries, dairy products, animal kidneys and liver, butter, corn, cocoa, spinach, leafy greens, strawberries.

Chromium.

This element is a component of all living organisms, including humans. Chromium affects hematopoiesis, carbohydrate metabolism and energy processes in general, enhances the action of insulin, promotes the elimination of toxins, and lowers cholesterol levels.

Chromium deficiency increases glucose and cholesterol levels.

An excess of chromium leads to the development of eczema, dermatitis, bronchial asthma and even lung cancer.

Foods rich in chromium: plums, hazelnuts, cherries, blueberries, Jerusalem artichokes, radishes, onions, potatoes, brewer's yeast.

Molybdenum

Stimulates the activity of enzymes that promote the synthesis and absorption of vitamin C, participates in the production of hemoglobin, removes uric acid from the body, rids the body of alcohol toxins.

An overdose is dangerous for the body. It is manifested by a sharp decrease in weight, edema, mental disorders.

The daily norm of molybdenum: 15-30 mcg for children, 75-300 mcg for adults. Sources of molybdenum are pistachios, wheat flakes, rice, rose hips, peas, cabbage, garlic, pasta, salt, corn, animal liver and kidneys, sunflower seeds, bread.

Selenium.

This element prevents the development of cancer. Selenium prevents cell mutation, improves immunity, neutralizes toxins and free radicals, enhances the action of vitamins C and E, their antioxidant properties. Stimulates the production of hemoglobin, metabolic processes.

With a deficiency of selenium, immunity weakens, the body is at risk of premature aging.

An excess of selenium causes poisoning of the body (more than 5 mg). The daily norm of selenium is 5 mcg.

Sources of selenium: sea salt, coconut, olive oil, olives, fish, sour cream, broccoli, seafood, garlic, salted lard.

Manganese

AND It plays a very important role in the functioning of the central nervous system, the reproductive system. It has a positive effect on the elimination of impotence, improves memory, reduces irritability. It promotes wound healing, stabilizes digestion, regulates fat and insulin metabolism, and removes toxins.

Manganese deficiency leads to ossification of the entire skeleton, joint deformities, depression, and dizziness.

An excess of this element reduces appetite, causes manganese rickets, hallucinations, memory impairment, causes drowsiness, urination disorders, etc.

The daily norm of manganese is 5-10 mg. Foods rich in manganese: eggs, oriental spices, lemon, tomatoes, gooseberries, nuts, meat, leafy greens, black currants, coconut, rose hips, radishes, lingonberries, raspberries, cereals.

For normal productive work of the body, a balance of microelements is required. It is easy to maintain with a proper balanced diet.

Trace elements are chemical elements that are part of organisms in negligible amounts and are necessary for normal life.

Trace elements are part of hormones, vitamins and other biologically important substances that are directly involved in the intermediate metabolism, affecting the basic functions of the body (development, etc.). Trace elements enter the body of humans and animals with food and drinking water.

Below are examples of pathological phenomena observed in the body with a lack of trace elements.

The influence of trace elements on human health

The role of trace elements in the human body is simply enormous. At first glance, insignificant concentrations of these substances in the blood normalize the work of all organs and systems without exception. First of all, they affect:

human CNS.
Cardiovascular system.
Brain.
Immune system.
The work of the gastrointestinal tract.
Functioning of the endocrine system and thyroid gland.
Full work of the genital organs.
Hormonal balance.
Menstrual cycle.
Pregnancy.

In the presence of deviations in the concentration of the main trace elements in the body, various anomalies can develop that can significantly reduce the quality of human life for a long period of time. To prevent similar development scenario, regularly undergo a clinical blood test for vitamins and trace elements.

Micronutrient deficiency - what does it lead to?

So, when the issue of the importance of trace elements in the human body was considered, it was time to talk about how their deficiency can affect health.

If at least one mineral is completely eliminated or removed from the body, this can lead to the development of such pathologies as:

immunodeficiency states;
dermatological diseases of various etiology and severity;
diabetes;
metabolic disease;
dysfunction of the thyroid gland and endocrine system;
mental and psychological disorders;
bone pathologies (scoliosis, osteochondrosis, etc.);
Iron-deficiency anemia;
hypertension;
hypotension;
impotence;
amenorrhea;
early menopause;
hormonal disruptions;
premature onset of menopause;
infertility in men and women, etc.

Such unfortunate consequences clearly show the role played by the presence of trace elements in the human body. You can determine their deficiency yourself. To do this, it is necessary to pay special attention to the presence of such alarming anomalies:

hair loss or brittleness;
frequent relapses of viral or infectious respiratory diseases;
weakness;
irritability;
fast fatiguability;
deep and prolonged depression;
foliation and fragility of nails;
anemia;
pallor skin;
dizziness;
lowering blood pressure;
drowsiness;
impaired memory and attention;
decrease in visual acuity.

In especially severe cases, a person may experience semi-consciousness, or even fainting. It is for this reason that the human body is in dire need of minerals to maintain physical strength and mental stability.

Symptoms of micronutrient deficiencies in the body can be caused by factors such as:

consumption of unfiltered liquids or water from polluted water bodies;
improper, unbalanced diet;
previous bleeding, which provoked a significant loss of trace elements and vitamins;
reception medicines, the active substances of which destroy mineral compounds.

As can be seen from the foregoing, the lack of trace elements is a very dangerous phenomenon for health. If you notice the first warning signs in yourself, consult a doctor immediately. Timely treatment can prevent adverse effects on your health.

Deficiency, excess or imbalance of micro- and macroelements in human blood is usually called one collective concept - microelementosis. This anomaly is also not considered the norm, so a specialist consultation will never be superfluous.

Minerals needed by man

When the importance of trace elements for human health has been carefully considered, it is necessary to understand what role and function each of them plays in the human body. To do this, briefly consider the most necessary substances contained in our blood.

The role of boron for humans

Boron is a mineral that literally surrounds us everywhere. Almost every day, people eat foods enriched with this substance, and many do not even know about it.

The lack of this trace element can cause such anomalies:

hormonal imbalance;
cancer of the cervix, ovaries and mammary glands;
cervical erosion;
myoma;
urolithiasis disease;
various diseases of the joints (in particular, gout).

Food products containing boron: rice cereal, soybeans, buckwheat, fresh beets.

Vanadium in the blood

Vanadium in the human body is a mineral necessary for the regulation of the functioning of the cardiovascular system. It is especially capable of influencing:

hemoglobin level;
cholesterol in the blood;
visual acuity;
liver function;
functioning of the kidneys and urinary system;
blood glucose level;

Vanadium is one of those trace elements, the use of which helps prevent serious diseases. Its lack in the human body can provoke the development of such dangerous pathologies as:

a significant increase in cholesterol levels;
diabetes;
vascular atherosclerosis.

In order to regularly replenish the stocks of this substance, you need to know which products contain vanadium. They are: fresh radishes, cereals from different types of rice, cereals and potatoes.

Vanadium for the human body is a kind of strong barrier that protects it from numerous adverse external factors. But at the same time, one should not forget about the role of other trace elements, so your diet should be enriched with natural food as much as possible. Of course, you should not eat rice, potatoes or cereals to get vanadium, but reduce the frequency of consumption. harmful products, however, does not hurt.

Iron for the human body

A mineral such as iron has a huge impact on many processes. In particular:

hematopoiesis;
Hair Growth;
health of the epidermis;
functioning of the gastrointestinal tract.

If the concentration of this substance in the blood is lowered, hemoglobin decreases (). Signs of pathology are as follows:

drowsiness;
weakness;
dizziness;
migraines or intense headaches;
persistent dry mouth;
dry skin;
prostration;
depletion of the body;
foliation of nails;
change or complete temporary loss of taste sensations.

If you do not respond to the situation in time, it can become so complicated that the patient can even be hospitalized in a hospital. Iron is included in the list of trace elements vital for a person, so try to eat more apples, pork and beef liver, meat, pomegranates and other “red” foods.

Iodine

Much is known about the biological role of iodine: it has a positive effect on memory, concentration, and brain activity in general. In addition, it contributes to the regulation of the thyroid gland and the endocrine system, due to which the body is protected from such dangerous pathologies as goiter and diabetes.

Fluorine

This substance plays a huge role in the formation of tooth enamel and tissues. Its deficiency leads to various dental diseases, the most common of which is caries.

To avoid such pathologies, you need to eat more raisins, pumpkin soup, cereals, pies, different types nuts and millet cereals.

Mercury

If we consider the question of how mercury affects a person, it is important to remember that this is a double-edged sword. On the one hand, this substance is the strongest poison, on the other hand, it is a trace element necessary for the normal functioning of internal organs. However, care must be taken not to exceed allowable rate(table where daily dose trace elements for the normal functioning of all systems in the human body, can be seen below). Poisoning with this element can be completely asymptomatic, and this is the main threat to health.

The negative impact of mercury on the human body can manifest itself with the following symptoms:

incoherent, unintelligible speech;
panic attacks;
causeless anxiety;
sudden attacks of fear;
irritability;
drowsiness;
excessive fatigue;
decreased joint mobility.

If you notice these signs in yourself, immediately consult a doctor and take a blood test for mercury in the body. With its excess during the microscopic examination of a blood sample, a significant decrease in the number of leukocytes will be noted. If the diagnosis is confirmed, it will be necessary to undergo a course of therapy. Mercury, reducing the number of leukocytes in the human body, often leads to severe intoxication, the consequence of which can even become fatal outcome.

With the accumulation of this substance in huge quantities, irreversible degenerative processes occur, which have the following clinical picture:

frequent bouts of nausea;
severe headaches;
fragility and hair loss;
inflammatory processes in the gums.

It is necessary to fight such anomalies, and the sooner you deal with this issue, the less dangerous the consequences for your health will be.

Chromium

This substance is very important for the body to produce insulin. The role of this trace element in the human body is also in the regulation of carbohydrate metabolism. To get the right amount of chromium, eat more mushrooms, fresh beets and radishes.

The lack of this microelement in the human body negatively affects the condition of nails, hair, and also worsens the functioning of the musculoskeletal system.

What should not be mixed with

In order not to harm your health, remember a few important points.

Never combine calcium with phosphorus - these substances are categorically incompatible.
Copper and iron negatively affect the absorption of vitamin B12.
Calcium, combined with zinc and magnesium, adversely affect the absorption of iron.
Zinc and folic acid should never be combined with vitamin B9!

If you remember these simple rules, then you will have much less health problems.

Micronutrient Intake Table

In order not to develop microelementosis, you need to know what the daily intake of a particular mineral is, and how much it should be in the blood for the full functioning of all internal organs. You can get this information from the table below.

No. p / p	Mineral name	Daily rate	Concentration in the body
1.	Bor	Not more than 1 mg	Approximately 20 mg
2.	Vanadium	About 9 mcg	About 101 mcg
3.	Iron	Not more than 21 mg	Maximum - 4.6 g
4.	Iodine	Not less than 2 and not more than 4 mcg per 1 kg of body weight	Not more than 51 mg
5.	Fluorine	About 4.1 mg	Not more than 2.7 g
6.	Mercury	Not more than 5.1 mcg	About 13.1 mg
7.	Chromium	Approximately 150.5 mcg	Up to 6.1 mg

To prevent you from showing signs of a lack of vitamins and trace elements, be guided by this table, as well as the information above. Take care of your health, eat more wholesome food, and then visits to the doctor will be exclusively preventive!

Microelements enter the body of plants from the soil, and enter the body of animals and humans with food, primarily plant foods. They affect growth (manganese, zinc, iodine), reproduction (manganese, zinc), hematopoiesis (iron, copper, cobalt), etc., they are part of a number of enzymes, vitamins, hormones, respiratory pigments.

The role of certain trace elements in the function of the thyroid gland has been proven: with a lack of cobalt, this gland grows due to cell neoplasm, and an excess of bromine prevents the accumulation of iodine in it.

In some areas, the amount of trace elements in the soil deviates significantly from the norm. Long-term residence in such places entails violations in the human body. So, lack of iodine reduces the function of the thyroid gland and contributes to the emergence of the so-called endemic goiter. Insufficient intake of fluoride is accompanied by an increase in the incidence of caries.

The lack of certain trace elements in the body can be compensated for by eating foods rich in them. Excellent sources of iodine, fluorine and other trace elements are marine fish and various seafood.

1. Iron

Iron among other trace elements deserves the most attention. In the human body, iron is found in all organs and tissues ...

2. Iodine

Iodine is necessary for the thyroid gland to produce a special iodine-containing substance - thyroxine. In the absence of iodine in food and drinking ...

3. Fluorine

Fluorine. Its main function in the body is participation in the processes of building tooth enamel. Insufficient intake of fluorine in the body with ...

4. Cobalt

Cobalt is part of vitamin B12. Its main function in the body is participation in the processes of hematopoiesis. In case of inadequate...

5. Zinc

Everyone needs zinc to have healthy skin, hair and nails, but especially boys and men for normal growth and sexual development...

6. Copper

Copper - necessary element to regulate the processes of supplying cells with oxygen, the formation of hemoglobin. Copper contributes...

7. Selenium

Selenium has pronounced antioxidant properties, anti-cancer effect, stimulates the immune system, contributes to the normal...

8. Chrome

Chromium regulates the level of glucose in the blood: acting together with insulin, it promotes the absorption of glucose and its penetration into cells...