Macroelements include oxygen, carbon, hydrogen, nitrogen, phosphorus, sulfur, potassium, calcium, sodium, chlorine, magnesium and iron. The first four of the listed elements (oxygen, carbon, hydrogen and nitrogen) are also called organogenic, since they are part of the main organic compounds. Phosphorus and sulfur are also components of a number of organic substances, such as proteins and nucleic acids. Phosphorus is essential for the formation of bones and teeth. Without the remaining macroelements, normal functioning of the body is impossible. Thus, potassium, sodium and chlorine are involved in the processes of cell excitation. Calcium is required for muscle contraction and blood clotting. Magnesium is a component of chlorophyll, a pigment that ensures photosynthesis occurs. It also takes part in the biosynthesis of proteins and nucleic acids. Iron is part of hemoglobin and is necessary for the functioning of many enzymes.
Fig.1. Macroelements.
Calcium. It is the main structural component of bones and teeth; necessary for blood clotting, participates in the regulation of cell membrane permeability, and in the molecular mechanism of muscle contractions. Calcium is one of the hard-to-digest elements. If calcium intake is insufficient or if its absorption in the body is impaired, there is an increased removal of it from bones and teeth. In adults, osteoporosis develops - demineralization of bone tissue; in children, the formation of the skeleton is disrupted, and rickets develops. The best sources of calcium are milk and dairy products, various cheeses and cottage cheese, green onions, parsley, and beans.
Magnesium. This element is necessary for the activity of a number of key enzymes and is involved in maintaining the normal function of the nervous system and heart muscles; has a vasodilating effect; stimulates bile secretion; increases intestinal motility. With a lack of magnesium, food absorption is impaired, growth is delayed, calcium is deposited in the walls of blood vessels, and a number of other pathological phenomena develop. Magnesium is rich mainly in plant products: wheat bran, various cereals, legumes, apricots, dried apricots, prunes.
Potassium. It, together with other salts, provides osmotic pressure; participates in the regulation of water-salt metabolism; acid-base balance; promotes the removal of water and toxins from the body; participates in the regulation of the activity of the heart and other organs. It is well absorbed from the intestines, and excess potassium is quickly removed from the body in the urine. Rich sources of potassium are plant products: apricots, prunes, raisins, spinach, seaweed, beans, peas, potatoes, etc.
Sodium. It is involved in maintaining osmotic pressure in tissue fluids and blood; water-salt metabolism; acid-base balance. This nutrient is easily absorbed from the intestines. Sodium ions cause swelling of tissue colloids. Basically, sodium ions enter the body through table salt - NaCl. Excessive consumption of sodium chloride causes water retention in the body, complicates the activity of the cardiovascular system, and increases blood pressure. An adult consumes up to 15 g of table salt daily. This figure can be reduced to 5 g per day without harm to health.
Phosphorus. This element takes part in all vital processes of the body: regulation of metabolism; is part of nucleic acids; necessary for the formation of ATP. Phosphorus is found in body tissues and food products in the form of phosphoric acid and its organic compounds (phosphates). Its bulk is found in bone tissue in the form of calcium phosphate. With prolonged deficiency of phosphorus in the diet, mental and physical performance decreases. Large amounts of phosphorus are found in animal products, especially liver, caviar, as well as grains and legumes.
Sulfur. The importance of this element in nutrition is determined, first of all, by the fact that it is part of proteins in the form of sulfur-containing amino acids (methionine and cysteine), and is also an integral part of some hormones and vitamins. Sulfur content is usually proportional to the protein content of foods, so there is more sulfur in animal products than in plant foods.
Chlorine. This element is involved in the formation of gastric juice and plasma formation. This nutrient is easily absorbed from the intestines. Excess chlorine accumulates in the skin. The daily requirement for chlorine is approximately 5g. Chlorine enters the human body mainly in the form of sodium chloride.
And this is not a figurative comparison at all. In fact, we really need many elements from the periodic table, or rather, macroelements and microelements.
Macroelements are contained in quantities measured in tens and hundreds of milligrams per 100 g of living tissue or product. These are calcium, phosphorus, potassium, magnesium, sodium, chlorine, sulfur.
Microelements are present in concentrations expressed in micrograms (thousandths of a milligram). Experts consider 14 microelements necessary for human life: iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum, vanadium, nickel, tin, silicon, selenium. Let's talk about the main ones.
Even in ancient times, the Egyptians used zinc ointment to quickly heal wounds. The first zinc deficiency conditions were described in 1961. People suffering from these conditions looked like lethargic dwarfs with skin covered in rashes, underdeveloped genitals, and an enlarged liver and spleen.
Contrary to the then widespread belief that heredity was to blame, Dr. Prasad tried to treat these patients with zinc salts and got good results!
Research in this area brought many discoveries about this “wonderful element,” as it then came to be called.
It turns out that zinc plays an important role in the processes of bone formation and the rapid healing of wounds and ulcers. But its remarkable properties do not end there. Zinc is necessary for brain development, makes us resistant to stress and colds, prolongs the effect of insulin and is required during the initial period of puberty. In men, zinc deficiency can lead to infertility.
The reserves of zinc in the body are small - about 2 g. It is found in all organs and tissues, but the most zinc is found in muscles, liver, kidneys, prostate gland, and skin.
Note
Zinc affects the activity of sex and gonadotropic hormones of the pituitary gland. Increases the activity of enzymes - intestinal and bone phosphatases, catalyzing hydrolysis. Zinc is also involved in fat, protein and vitamin metabolism, and in the processes of hematopoiesis.
With a lack of zinc, children are delayed in development and suffer from pustular diseases of the skin and mucous membranes.
A person should receive 13–14 mg of zinc per day.
Sources of zinc include oatmeal, wholemeal bread, mushrooms, garlic, herring and mackerel, sunflower seeds, pumpkin, walnuts and hazelnuts.
Fruits and vegetables are low in zinc, so vegetarians and people who exclude meat, fish and eggs from their diets risk not getting enough zinc.
For a long time, selenium was considered a poison. Only in the 1950s was it discovered that this trace element prevents the development of necrosis in the liver in rats. Further studies showed that with selenium deficiency, the heart, blood vessels and liver suffer, and pancreatic dystrophy also develops.
It has been established that cancer patients have very low levels of selenium in the blood. It was proven that the higher the level of selenium in the body, the less malignant the tumors were, and they were less likely to metastasize. According to some data, mortality from lymphomas, cancer of the digestive organs, lung and breast cancer is significantly lower in regions with high and medium selenium content in the soil. But an excess of selenium in the environment is also harmful. For example, with a high selenium content in drinking water, the formation of enamel is disrupted. The most typical symptom of selenium toxicosis is damage to nails and hair, jaundice, arthritis, and anemia.
Note
The presence of selenium in the body has an antioxidant effect, slowing down aging, helps prevent the growth of abnormal cells, and strengthens the immune system.
Selenium is necessary for the formation of proteins, it supports the normal functioning of the liver, thyroid gland, and pancreas.
Selenium is one of the components of sperm, important for maintaining reproductive function.
With a selenium deficiency, arsenic and cadmium accumulate in the body, which, in turn, aggravate the selenium deficiency.
Every day we need only 0.00001 g of selenium.
Sea foods are rich in selenium: herring, squid, shrimp, lobsters, lobsters. It is found in offal and eggs.
Among plant products, selenium is found in wheat bran, sprouted wheat grains, corn kernels, tomatoes, yeast, garlic and mushrooms, olive oil, cashews and almonds.
It should be taken into account that a lot of selenium is lost during cooking.
Chromium, like selenium, has long been considered harmful to the human body. It was only in the 1960s that its necessity for living organisms was proven. It turns out that it's all a matter of dose.
With chromium deficiency, there is a decrease in glucose tolerance, an increase in the concentration of insulin in the blood, and the appearance of glucose in the blood. As well as an increase in the concentration of triglycerides and cholesterol in the blood serum, leading to an increase in the number of atherosclerotic plaques in the aortic wall. A deficiency of this microelement can lead to heart attacks and strokes.
Note
Chromium is a permanent component of all human organs and tissues.
Chromium has an effect on hematopoiesis, insulin production, carbohydrate metabolism and energy processes.
In case of chronic chromium poisoning, headaches, emaciation, and inflammatory changes in the mucous membrane of the stomach and intestines are observed. Chromium compounds cause various skin diseases.
The human need for this microelement ranges from 50 to 200 mcg. At the same time, the generally accepted diet contains one and a half to two times less chromium, and the diet of older people contains even less.
Chromium is absorbed mainly in the colon, and its absorption does not exceed 0.7% of the amount received with food.
Chromium absorption is affected by sufficient iron and zinc in the diet.
Chromium is necessary for patients with diabetes and atherosclerosis, as it reduces the level of sugar and triglycerides in the blood.
Sources of chromium: calf liver, black pepper, brewer's yeast, sprouted wheat grains, wholemeal bread, buckwheat, green peas, cherries, potatoes, corn, blueberries.
Sugar increases the loss of many microelements, including chromium.
We can say that this is simply a vital element for the human body in small doses and a threat to life when it comes to large doses of iron. A lack of iron in the body causes one of the most common diseases in the world - anemia. According to WHO, about two billion people on earth suffer from iron deficiency!
Such a deficiency occurs when the need for iron is greater than its supply from food. Iron loss occurs mainly as a result of physiological bleeding (for example, menstruation) or resulting from various diseases, mainly the gastrointestinal tract (for example, hemorrhoids).
Iron deficiency also occurs during periods of rapid growth in children and adolescents, as well as during pregnancy or breastfeeding.
The importance of iron for the body is due to the fact that it is involved in almost all reactions associated with breathing. Iron, as part of blood hemoglobin, carries oxygen, and as part of myoglobin, it ensures the supply of oxygen to all muscles, including the heart muscle. In addition, iron is involved in the “burning” of food, which gives a person energy.
Lack of iron seriously affects the general condition of the body: sleep is disturbed, performance, appetite, resistance to infectious diseases decrease, weakness, malaise, dizziness, shortness of breath, and irritability appear. Children's ability to learn decreases.
There are also conditions associated with excess iron in the body - siderosis or hypersiderosis. Their early symptoms include liver enlargement, followed by diabetes mellitus and progressive darkening of the skin. Siderosis can also be hereditary and develop with chronic alcoholism.
Note
Iron is a component of hemoglobin, complex iron-protein complexes and a number of enzymes that enhance respiration processes in cells. Iron stimulates hematopoiesis.
With iron deficiency in the body, cellular respiration worsens, which leads to degeneration of tissues and organs. Severe iron deficiency leads to hypochromic anemia.
The development of iron deficiency conditions is facilitated by a lack of animal proteins, vitamins, and hematopoietic microelements in the diet. Iron deficiency also occurs with acute and chronic blood loss, diseases of the stomach and intestines.
In the human body, on average, there is from 3 to 5 g of iron, and 75–80% of this amount is in hemoglobin iron, 20–25% is reserve, the rest is part of myoglobin, one percent is contained in respiratory enzymes that catalyze respiration processes in cells and tissues.
It should be borne in mind that iron from animal foods is absorbed several times better than from plant foods.
To replenish iron, you need to include in the menu liver, kidneys, tongue, squid, mussels, sea fish, parsley, dill, oatmeal and buckwheat, baker's and brewer's yeast, rose hips and a decoction of them, apples, pears, tomatoes, beets, spinach .
The first evidence that iodine is an essential component of the thyroid gland was obtained at the end of the 19th century, when it was established that the main iodine-containing protein of the thyroid gland is thyroglobulin. Further studies showed that iodine is actively involved in the function of the thyroid gland, ensuring the formation of its hormones.
These hormones regulate metabolism, in particular energy processes and heat exchange. Thyroid hormones are also involved in regulating the function of the cardiovascular system; they are also important for the development of the central nervous system, for the growth of the body and its resistance to adverse environmental factors.
With insufficient iodine intake, thyroid disease occurs - endemic goiter.
According to WHO, there are about 400 million patients with endemic goiter around the globe. As a rule, in the areas where most of these patients live, there is a deficiency of iodine in the soil. Endemic areas are the upper reaches of the Volga, the Urals, the North Caucasus, Altai, and a number of regions of Transbaikalia and the Far East.
Note
Iodine is found in all plants. Some sea plants also have the ability to concentrate iodine.
The total amount of iodine in the body is about 25 mg, of which 15 mg is found in the thyroid gland. Significant amounts of iodine are found in the liver, kidneys, skin, hair, nails, ovaries and prostate gland.
Iodine is involved in the formation of the thyroid hormone - thyroxine.
In children, iodine deficiency is accompanied by sudden changes in the entire structure of the body: the child stops growing, and his mental development is delayed.
Excess iodine in the body can be observed in hyperthyroidism.
The daily iodine requirement of an adult is 100–150 mcg. The need for iodine increases in pregnant and breastfeeding women.
Iodine enters the body both with food and with air and water.
Marine products are especially rich in iodine: fish, fish oil, seaweed, shrimp, squid. Good sources of iodine are dairy products, millet, buckwheat, potatoes, some vegetables and fruits (for example, carrots, onions, beets).
When cooking meat and fish, half of the iodine is lost, and when milk is boiled, a quarter of it is lost. When cooking chopped potatoes - 50%, and whole tubers - 30%.
The need for cobalt for humans was established thanks to our smaller brothers.
Its salts were used to treat cattle in cases of loss of appetite, emaciation, hair loss, slow growth and neurological disorders. This gave impetus to the study of cobalt deficiency in humans. It turned out that cobalt is one of the microelements vital for the body. It is part of vitamin B12 (cobalamin).
Cobalt is involved in hematopoiesis, functions of the nervous system and liver, and enzymatic reactions.
The concentration of cobalt in food products depends on the season of the year (there is more of it in fresh vegetables), as well as on its content in the soil of different geographical zones. It has been established that with its low content in the soil, the number of diseases of the endocrine system and circulatory system increases.
Note
Cobalt has a significant effect on hematopoietic processes. This effect is most pronounced when the content of iron and copper in the body is sufficiently high. Cobalt also activates a number of enzymes, enhances protein synthesis, participates in the production of vitamin B12 and the formation of insulin.
The daily human need for cobalt is 0.007–0.015 mg.
With a lack of cobalt, acobaltosis develops, which manifests itself in the form of anemia, emaciation, and loss of appetite.
If there is a sufficient content of vegetables and fruits in food, the human body usually does not lack cobalt.
Cobalt is found in meat and offal, dairy products, buckwheat and millet cereals, sea fish, brewer's yeast, leafy vegetables, strawberries, strawberries, rose hips, bird cherry, beets, peas, cottage cheese, eggs.
Potassium plays an important role in intracellular metabolism, in the regulation of water-salt metabolism, osmotic pressure, and the acid-base state of the body. It is necessary for the normal functioning of muscles, including the heart. One of the most important properties of potassium is the removal of water and sodium from the body. It is also involved in important metabolic processes and activates a number of enzymes.
Note
Potassium is necessary for getting rid of toxins and treating allergies.
Potassium deficiency manifests itself in slower growth of the body and impaired sexual function, muscle cramps, and interruptions in the functioning of the heart.
Excess potassium can lead to calcium deficiency.
The most potassium comes from plant foods, meat and sea fish. Potassium-rich by-products, sunflower and pumpkin seeds, nuts, bird cherry, black currants, brewer's yeast, mint and birch leaves, oatmeal, millet, pearl barley and buckwheat, prunes, tomatoes, apricots, corn, potatoes, carrots, cabbage.
The total amount of calcium in the body is about 2% of body weight, with 99% of it contained in bone tissue, dentin and tooth enamel. It is therefore natural that calcium plays an important role in bone formation, especially in children.
Calcium is involved in all vital processes of the body. Calcium salts are a constant component of blood, cellular and tissue fluids. Calcium also affects the processes of muscle contractility, participates in the process of blood clotting and reduces the permeability of vascular walls, affects the acid-base state of the body, activates a number of enzymes, and affects the functions of the endocrine glands.
Calcium is one of the hard-to-digest elements. Certain acids, which form insoluble and completely indigestible compounds with calcium, have a negative effect on the absorption of calcium.
Absorption of calcium compounds occurs in the upper part of the small intestine, mainly in the duodenum. Here, absorption is greatly influenced by bile acids.
With a lack of calcium, the following are observed: tachycardia, arrhythmia, muscle pain, vomiting, constipation, renal or hepatic colic. Increased irritability, disorientation, and memory loss are noted. Hair becomes coarse and falls out, the skin becomes rough, nails become brittle, and pits appear on the enamel of the teeth.
Note
Protein affects calcium absorption. With a high-protein diet, about 15% of calcium is absorbed, and with a low-protein diet, about 5% is absorbed.
Coffee enhances the body's release of calcium.
Stress can reduce the ability to absorb calcium from the gastrointestinal tract.
The daily calcium intake is at least 1 g.
Calcium is found in soft bones of salmon and sardines, nuts, wheat bran, meat and offal, leafy vegetables, cauliflower and white cabbage, broccoli, egg yolks, cottage cheese, carrots, parsley, milk and cheese, as well as in plantain, motherwort, horseradish, celandine and white mulberry.
Magnesium is known to lower blood cholesterol levels. It has been proven that magnesium ion can also prevent the deposition of cholesterol on the walls of blood vessels. In order to reduce cholesterol levels, it is recommended to supplement the diet with magnesium, vitamin B6, choline and inositol.
Scientists have also found that magnesium prevents the formation of kidney stones, reduces the excitability of the nervous system, normalizes muscle activity, regulating the processes of neuromuscular excitability. Magnesium ions are involved in the processes of carbohydrate and phosphorus metabolism, have an antispastic and vasodilating effect, stimulate intestinal motility and bile secretion, participate in immune reactions, influencing the processes of protein biosynthesis.
With a lack of magnesium, a wide variety of external manifestations may develop: from sudden dizziness, loss of balance, flickering spots before the eyes to twitching eyelids, tingling and stiffening of muscles, hair loss and brittle nails. The first symptoms of magnesium deficiency are fatigue, frequent headaches, and increased sensitivity to weather changes. Then the heartbeat may increase, insomnia, fatigue even after a long sleep, tearfulness may develop, acute pain in the stomach, and a feeling of heaviness in the body may appear.
Note
Magnesium is a necessary component of all cells and tissues, participating together with ions of other elements in maintaining the ionic balance of body fluids; is part of enzymes associated with the metabolism of phosphorus and carbohydrates; activates plasma and bone phosphatase and is involved in the process of neuromuscular excitability.
Excess magnesium has a mainly laxative effect.
Magnesium enters the body with food, water and salt. Plant foods are especially rich in magnesium - sprouted wheat grains, bran bread, cereals, almonds, nuts, dark green vegetables, prunes, black currants, rose hips. It is also found in sea fish, meat and offal, milk and cheese.
Phosphorus metabolism is closely related to calcium metabolism. The human body weighing 70 kg contains about 700 g of phosphorus. The biological role of phosphates is extremely large. They ensure the flow of metabolic processes, participating in the transfer of energy.
With the participation of phosphoric acid, carbohydrate metabolism is carried out in the body. Phosphoric acid is also involved in the construction of numerous enzymes (phosphatases) - the main engines of chemical reactions in cells. The tissue of our skeleton consists of phosphate salts.
Phosphorus enters the human body with plant and animal foods, and its absorption occurs with the participation of the enzyme alkaline phosphatase, the activity of which is increased by vitamin B.
The body's need for phosphorus depends on the amount of proteins, fats, carbohydrates and calcium supplied with food. With insufficient protein intake, the need for phosphorus sharply increases.
Note
With a lack of phosphorus, rickets and periodontal disease are observed.
The highest amounts of phosphorus are found in dairy products, especially cheeses, as well as eggs and egg products. The most important sources of phosphorus are meat and fish, as well as caviar and canned fish. Legumes such as beans and peas are high in phosphorus.
Biologically significant elements (as opposed to biologically inert elements) are chemical elements necessary for living organisms to ensure normal functioning. Biologically significant elements are classified into:
- macroelements (the content of which in living organisms is more than 0.01%)
- trace elements (content less than 0.001%).
Macronutrients
These elements make up the flesh of living organisms. Macroelements include those elements whose recommended daily intake is more than 200 mg. Macroelements, as a rule, enter the human body with food.
Biogenic elements:
- Oxygen - 65%
- Carbon - 18%
- Hydrogen - 10%
- Nitrogen - 3%
These macroelements are called biogenic (organogenic) elements or macronutrients. Macronutrients are mainly composed of organic substances such as proteins, fats, carbohydrates and nucleic acids. To designate macronutrients, the acronym CHNO is sometimes used, consisting of the designations of the corresponding chemical elements in the periodic table.
Other macronutrients
- Potassium
- Calcium
- Magnesium
- Sodium
- Phosphorus
Microelements
The term “microelements” gained particular currency in the medical, biological and agricultural scientific literature in the mid-20th century. In particular, it became obvious to agronomists that even a sufficient amount of “macroelements” in fertilizers (the NPK trinity - nitrogen, phosphorus, potassium) does not ensure normal plant development.
Microelements are elements whose content in the body is small, but they participate in biochemical processes and are necessary for living organisms. The recommended daily intake of micronutrients for humans is less than 200 mg. Recently, the term micronutrient, borrowed from European languages, has begun to be used.
Maintaining a constant internal environment (homeostasis) of the body involves, first of all, maintaining the qualitative and quantitative content of minerals in organ tissues at a physiological level.
Essential microelements
According to modern data, more than 30 microelements are considered necessary for the life of plants, animals and humans. Among them (in alphabetical order):
- Iron
- Cobalt
- Manganese
- Molybdenum
- Selenium
The lower the concentration of compounds in the body, the more difficult it is to establish the biological role of the element and to identify the compounds in the formation of which it takes part. Among the undoubtedly important ones are boron, vanadium, silicon, etc.
Micronutrient Compatibility
In the process of absorption of vitamins, microelements and macroelements by the body, antagonism (negative interaction) or synergy (positive interaction) between different components is possible.
Read more about micronutrient compatibility HERE:
Lack of microelements in the body
The main reasons causing a lack of minerals:
- Incorrect or monotonous diet, poor-quality drinking water.
- Geological features of various regions of the earth are endemic (unfavorable) areas.
- Large loss of minerals due to bleeding, Crohn's disease, ulcerative colitis.
- Use of certain medications that bind or cause loss of microelements.
Microelementosis
All pathological processes caused by deficiency, excess or imbalance of microelements are called microelementosis.
Basic properties of minerals
Minerals - macroelements
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Minerals-trace elements
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* - Average daily requirement for adults: men and women aged 25 to 51 years. The table shows the standards recommended by the German Society of Nutritionists (Deutsche Gesselschaft fur Ernahrung - DGE).
** - The table shows the doses recommended by the Food and Nutrition Board (FNB) of the US Institute of Medicine and the Scientific Committee on Food (SCF) of the European Union.
In fact, it is not correct to call micro and macroelements minerals; this term took root thanks to dietary supplement manufacturers, who decided that this was a more successful name for marketing (and took it from the English name Dietary Minerals). The correct classifier of micro and macroelements is the term - biologically significant elements.
Moreover, the classification itself into micro and macroelements depends on their content in a living organism:
- Microelement - content less than 0.001%
- Macroelement – content more than 0.1%
Why macro and microelements are important for the human body
Like , minerals are involved in metabolism in the human body - with their help, necessary substances (for example, amino acids) are synthesized, vitamins are absorbed, and cells are built and nourished. A lack of one mineral can set off a chain of disorders and diseases - dull skin, breaking nails, and chronic fatigue.
Why is there sometimes a lack of minerals? Because we sometimes eat monotonously, we can drink low-quality water, we prefer “empty” and “refined” food (rolls, cakes, sweets, fried foods, etc.). At the same time, foods rich in microelements and macroelements such as seeds, nuts, unrefined and unprocessed cereals, and sprouts do not enter the body in sufficient quantities.
Table of all necessary micro and macroelements, daily intake, foods that contain the most of them
| NAME | NORMAL PER DAY | Top products by content | ||
| Adult | Pregnancy | Breastfeeding | ||
| Macronutrients | ||||
| Potassium (K) | 2500 mg | 2500 mg | 2500 mg | soybeans, beans, dried apricots, shitake mushrooms, kelp, mung beans, wheat bran |
| Calcium (Ca) | 1000 mg | 1300 mg | 1400 mg | poppy seeds, sesame seeds, tofu cheese, hard cheese, carob, corn flour, sunflower seeds, mustard powder |
| Silicon (Si) | 30 mg | 30 mg | 30 mg | rice, oats, millet, barley, soybeans, buckwheat, beans, rye, corn, wheat, grapes |
| Magnesium (Mg) | 400 mg | 450 mg | 450 mg | agar-agar, millet. bran, pumpkin seeds, sesame, almonds, poppy seeds, hazelnuts, flaxseed |
| Sodium (Na) | 1300 mg | 1300 mg | 1300 mg | salt, soy sauce, miso paste, canned olives, canned capers. |
| Sulfur (S) | 1000 mg | 1000 mg | 1000 mg | soybeans, hazelnuts, peas, lentils, beans, walnuts, almonds, wheat grain |
| Phosphorus (P) | 800 mg | 1000 mg | 1000 mg | pumpkin and sunflower seeds, wheat germ, wheat bran, poppy |
| Chlorine (Cl) | 2300 mg | 2300 mg | 2300 mg | salt, bread, tomato paste, cottage cheese, porcini mushrooms |
| Microelements | ||||
| Bor | 0.35-0.42 mg | 0.35-0.42 mg | 0.35-0.42 mg | soybeans, buckwheat, peas, lentils, beans, grapes, rye, beets, oats, rice, corn |
| Bromine | 500 mg | 500 mg | 500 mg | grains, legumes, nuts |
| Vanadium | 2 mg | 2 mg | 2 mg | rice, oats, beans, radishes, wheat, lettuce, buckwheat, peas, potatoes |
| Iron | 10/18 mcg | 23 mcg | 18 mcg | hazelnut, kelp, mustard, sesame, parsley, wheat bran, buckwheat, fam. pumpkins |
| Iodine | 150 mcg | 220 mcg | 290 mcg | champignons, beans, wheat, rozhb, milk, kefir, soybeans, lettuce, grapes, radishes, oats |
| Cobalt | 10 mcg | 10 mcg | 10 mcg | soybeans, semolina, beans, salt, champignons, peas, hazelnuts, lentils, pear |
| Manganese | 2 mg | 2.2 mg | 2.8 mg | ginger, wheat germ, hazelnuts, rye, oats, agar-agar, pecans |
| Copper | 1 mg | 1.1 mg | 1.4 mg | Kelp, shitake mushrooms, sesame, cocoa beans, cashews, sunflower seeds |
| Molybdenum | 70 mcg | 70 mcg | 70 mcg | salt, soybeans, peas, lentils, wheat, cocoa beans, beans, oats, buckwheat |
| Nickel | 35 mcg | 35 mcg | 35 mcg | soybeans, peas, beans, lentils, wheat, corn, oats, rice, rye, pears, apples |
| Selenium | 70/55 mcg | 65 mcg | 65 mcg | wheat, sunflower seeds, wheat germ, pasta, shiitake mushrooms |
| Fluorine | 4 mg | 4 mg | 4 mg | walnuts, raisins, soybeans, oats, almonds, pumpkin, wheat, rice, millet |
| Chromium | 50 mcg | 50 mcg | 50 mcg | corn grits, beets, soybeans, peach, champignons, oats, pearl barley, radishes, lentils, beans |
| Zinc | 12 mg | 15 mg | 15 mg | wheat germ, sesame, pumpkin seeds, shiitake, pine nuts, wild rice, cashews |
Using this table, you can understand which products you should give preference to in order to balance your diet and get the required daily amount of minerals. If you look carefully, often a small set of products can provide you with everything you need: sunflower and pumpkin seeds, walnuts and hazelnuts, poppy seeds and sesame seeds, grains and legumes: wheat sprouts, beans, peas/mung beans, kelp. By consuming these products regularly, a healthy body will be able to continue to function properly!
Minerals (minerals) are natural substances, approximately homogeneous in chemical composition and physical properties, that are part of rocks, ores, meteorites (from the Latin minera - ore).Minerals, along with proteins, fats, carbohydrates and vitamins, are vital components of human food, necessary for building the structures of living tissues and carrying out the biochemical and physiological processes that underlie the life of the body. Minerals participate in the body’s most important metabolic processes: water-salt and acid-base. Many enzymatic processes in the body are impossible without the participation of certain minerals.
The human body receives these elements from the environment, food and water.
The quantitative content of a particular chemical element in the body is determined by its content in the external environment, as well as by the properties of the element itself, taking into account the solubility of its compounds.
For the first time, the scientific foundations of the doctrine of microelements in our country were substantiated by V. I. Vernadsky (1960). Fundamental research was carried out by A.P. Vinogradov (1957) – the founder of the doctrine of biogeochemical provinces and their role in the occurrence of endemic diseases of humans and animals and V.V. Kovalsky (1974) – the founder of geochemical ecology and biogeography of chemical elements.
Currently, out of 92 naturally occurring elements, 81 chemical elements are found in the human body.
Minerals make up a significant portion of the human body by mass (on average, the body contains about 3 kg of ash). In bones, minerals are presented in the form of crystals, in soft tissues - in the form of a true or colloidal solution in combination mainly with proteins.
For clarity, we can give the following example: the body of an adult contains about 1 kg of calcium, 0.5 kg of phosphorus, 150 g of potassium, sodium and chlorine, 25 g of magnesium, 4 g of iron.
All chemical elements can be divided into groups:
1. 12 structural elements, these are carbon, oxygen, hydrogen, nitrogen, calcium, magnesium, sodium, potassium, sulfur, phosphorus, fluorine and chlorine.
2. 15 essential (vital) elements - iron, iodine, copper, zinc, cobalt, chromium, molybdenum, nickel, vanadium, selenium, manganese, arsenic, fluorine, silicon, lithium.
3. 2 conditionally necessary elements - boron and bromine.
4. 4 elements are serious "candidates for necessity" - cadmium, lead, aluminum and rubidium.
5. The remaining 48 elements are less significant for the body.
Traditionally, all minerals are divided into two groups according to their content in the human body.
Chemicals, despite their importance and necessity for the human body, can also have a negative effect on plants, animals and humans if the concentration of their available forms exceeds certain limits. Cadmium, tin, lead and rubidium are considered conditionally necessary, because they appear to be of little importance to plants and animals and are hazardous to human health even at relatively low concentrations. The biological role of some trace elements has not yet been sufficiently studied.
Any pathology, any deviation in the health of a biological organism is caused either by a deficiency of vital (essential) elements, or by an excess of both essential and toxic microelements. This imbalance of macro- and microelements received its unifying name “microelementosis”.
Minerals do not have energy value like proteins, fats and carbohydrates. However, without them, human life is impossible. Just as with a lack of basic nutrients or vitamins, with a deficiency of minerals in the human body, specific disorders arise that lead to characteristic diseases.
Microelements and vitamins are in some ways even more important than nutrients, because without them the latter will not be properly absorbed by the body.
The influence of minerals on the human body.
Mineral substances are especially important for children during the period of intensive growth of bones, muscles, and internal organs. Naturally, pregnant women and nursing mothers need increased intake of minerals. With age, the need for minerals decreases.
Effect of heavy metals on the human body.
In recent years, the effects of heavy metals on the human body have been isolated. Heavy metals are a group of chemical elements with a relative atomic mass of more than 40. The appearance of the term “heavy metals” in the literature was associated with the toxicity of some metals and their danger to living organisms.
Already now, in many regions of the world, the environment is becoming more and more “aggressive” from a chemical point of view. In recent decades, the main objects of biogeochemical research have become the territories of industrial cities and adjacent lands, especially if agricultural plants are grown on them and then used for food.
The influence of microelements on the vital functions of animals and humans is being actively studied for medical purposes. It has now been revealed that many diseases, syndromes and pathological conditions are caused by a deficiency, excess or imbalance of microelements in a living organism.
Below are modern scientific data on the biological role of the studied chemical elements, their metabolism in the human body, daily consumption rates, and the content of chemicals in food products. Data are presented on deficiency conditions that develop with insufficient consumption of these chemicals, as well as the body's response to excess consumption of nutrients.
