Monotonous nutrition, low content of minerals in food products, nutritionally unbalanced food, improper storage of vegetables and fruits, some endocrine diseases - these are the reasons for insufficient supply of minerals to the body.
In the process of culinary processing of products, a significant amount of minerals and trace elements is lost: for example, when thawing fish - 18%, when cooking meat - from 20 to 67% enters the broth, when cooking peeled potatoes - more than 20%. Therefore, vegetable broth must be used for cooking (if the vegetables are organic).
Types of minerals
Mineral elements are divided into cations (potassium, calcium, magnesium, sodium), which have an alkaline orientation, and anions (phosphorus, sulfur, chlorine), which have an acidic orientation in the body.
There are also minerals that are found in foods in small quantities, but exhibit great biological activity in the body. These are the so-called biomicroelements (iron, iodine, manganese, copper, zinc, cobalt, molybdenum, fluorine and others).
Minerals can also be divided into macronutrients and micronutrients.
Macronutrients- sodium, potassium, calcium, magnesium, phosphorus, chlorine, sulfur - are found in the body in high concentrations.
trace elements- iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum - in small concentrations.
The daily human need for macronutrients is calculated in grams, and micronutrients - in milligrams and micrograms.
Minerals enter the human body in the composition of food and liquids.
The assortment of Argo includes a large number of preparations, which are additional sources of one or another mineral substance. One of them is Cal di Mag. It includes two minerals - calcium and magnesium, those nutrients that are vital for the health of the whole organism.
From TV screens, in various books and magazines, in schools and institutes, hospitals, we everywhere meet the recommendation to eat food rich in minerals and microelements. But not everyone understands why the presence of minerals in foods is vital.
Minerals are chemical elements that usually enter the body with food, create certain complex chemical compounds and perform certain functions:
- regulate metabolism;
- participate in the course of immune processes;
- maintain acid-base balance in cells;
- play important role in tissue regeneration, bone building,;
- remove cholesterol and many harmful compounds;
- provide renewal and blood clotting.
Therefore, the process of replenishment of minerals in the human body is important. To do this, you need to correctly compose your diet. Food must contain the daily allowance, necessary for a person to replenish nutrients.
Macronutrients
Macronutrients are chemicals. Their daily intake is about 200 mg. With their help, acid-base balance is maintained, toxins are removed, immunity works, and tissues are built and restored. Of these, we can distinguish:
- sodium - normalizes blood pressure, improves digestion, promotes vasodilation, strengthens the heart muscle. Contained in food salt, garlic, celery, meat, eggs, milk, carrots, seaweed, beets;
- - improves brain activity, improves endurance, gives strength, prevents the development of allergic reactions. It can be obtained by eating kiwi, chocolate, watermelon, melon, fish, nuts, dairy products, citrus fruits, honey, meat, cucumbers, cherries, corn;
- - provides the formation of the skeleton, promotes growth, reduces the amount of cholesterol, improves immunity. They are rich in cabbage, eggs, sea fish, nuts, cucumbers, radishes, potatoes, tomatoes and various fruits;
- - helps to reduce pressure, strengthen the skeleton. It contains carrots, seafood, chocolate, fish, eggs, halva, apricot, lemon, grapefruit, meat, apples, pears;
- chlorine - improves appetite, removes toxins, improves liver function. It can be found in salt, eggs, condensed milk, mineral water, meat;
- Phosphorus affects bone formation and plays an important role in tooth growth. They are rich in garlic, eggs, fish, flour products, dairy products, root vegetables, herbs, carrots.
Ultramicroelements
There are very few ultramicroelements in the body, but they have great activity. But at the same time they are very toxic. It is important not to overdo it with their number. These elements include:
- gold - strengthens the heart muscle, improves immune processes and has antibacterial action. Gold is rarely found in foods. Mainly in corn;
- silver - enhances immunity, destroys a large number of microbes. Eat meat, fruits, vegetables. But more often it enters the body with water, which is specially enriched with silver;
- mercury - affects the brain and helps in tissue repair. Mercury is found in small quantities in marine fish, bread and flour;
- lead - increases the amount of hemoglobin, improves metabolism, especially in bone tissues. It is found in various root crops, mushrooms, seafood;
- rubidium - affects the nervous system, reduces the manifestations of allergies, participates in skin processes, and also helps to relieve inflammation. Most often, rubidium can be found in coffee, tea, and in some sea fish.
trace elements
Trace elements are found in human tissues in parts less than 0.01%. These include:
- copper - affects metabolic processes and circulatory processes, is contained in sufficient quantities in potatoes, apricots, gooseberries, buckwheat, pearl barley and oatmeal;
- - needed in the processes of blood restoration and the work of the endocrine glands. It is found in eggs, mushrooms, fish, meat dishes;
- cobalt is also a hematopoietic element. It also prevents the development of cancer. It is found in cheese, beets, liver;
- fluorine - is necessary in the construction of bone and dental tissues. Contained in tea and various marine fish;
- iodine is needed for normal operation. Which in turn influences all processes of an organism. This is a very important and necessary element. It is found in drinking water, potatoes, seafood.
It should be noted that not only the lack of any microelements, but also excess of the norm can be dangerous for the body. Deficiency leads to a violation of the metabolic, immune, blood-forming, building processes. An excess can cause toxicity, disruption of various processes, growth retardation, bone deformities, impaired hormonal cycle and much more.
Therefore, it is important to know what minerals we need daily, in what quantity and in what products it is found. Get your diet right. Also remember that in addition to food, quite often we get minerals from drinking water.
Minerals
F. F. Erisman
Minerals are part of all tissues of the human body, enzymes and hormones. Like vitamins, they are necessarily present and involved in the processes of energy production, growth and recovery of the body. All enzymatic processes in the body are impossible without the participation of minerals.
Minerals enter the human body with food and water. Their distribution in the body is uneven and the content is not the same. There are macronutrients, which are measured in grams, and micronutrients, the latter are found in very small quantities.
With age, the content of minerals in the tissues of the human body changes significantly. Moreover, during the period of intensive growth and development organism goes a significant increase in the content of trace elements, which gradually slows down or stops by the age of 17–20.
The mineral composition of the body of an adult weighing 70 kg:
Calcium - 1510 g (2.2%);
Phosphorus - 840 g (1.2%);
Potassium - 245 g (0.35%);
Sulfur - 105 g (0.15%);
Chlorine - 105 g (0.15%);
Sodium - 105 g (0.15%);
Magnesium - 70 g (0.1%);
Iron - 3.5 g (0.005%);
Zinc - 1.75 g (0.0025%);
Copper - 0.07 g (0.00011%).
The physiological significance of mineral elements is determined by their participation:
In the structure and functions of most enzymatic systems and processes occurring in the body;
In plastic processes and the construction of body tissues, especially bone tissue, where phosphorus and calcium are the main structural components;
In keeping acid-base balance in organism;
In maintaining the normal salt composition of the blood and in the structure of the elements that form it;
In the normalization of water-salt metabolism.
A special role belongs to minerals in maintaining the acid-base balance (ABA) in the body, which is necessary to ensure the constancy of the internal environment of the body.
Studies conducted by the Institute of Gerontology have shown that a factor contributing to the development of acidosis (shift of the internal environment of the body to the acidic side) is the predominant consumption of animal fats and proteins, and in older people these phenomena are most pronounced.
Study of mineral composition food products showed that some of them are characterized by a predominance of mineral elements in the composition, causing electropositive (cations) shifts in the body, while others are predominantly electronegative (anions) shifts. Accordingly, foods rich in cations are alkaline in orientation, and foods rich in anions are acidic.
Taking into account the importance of maintaining ASC in the body and the influence of acid-forming and alkali-forming food substances on it, the mineral substances of food products were divided into alkaline and acidic substances.
In a process of careful scientific research it turned out that the main source of mineral elements is plant foods - fruits and especially vegetables. And in fresh vegetables and fruits, they are in the most active form and are easily absorbed by the body.
Cereals and legumes, when broken down in the gastrointestinal intestinal tract form products with a slightly acidic reaction, but they provide many valuable nutrients and do not form harmful waste products during metabolism, like animal products.
Products of animal origin, with the exception of full-fledged fresh milk, form products with a strongly acidic reaction. Refined products and products made from wheat flour adjoin them.
I will introduce you to biological role the most important minerals from the standpoint of proper nutrition.
Among the elements that make up our body, calcium ranks fifth after carbon, oxygen, hydrogen and nitrogen.
Calcium is part of the skeleton, teeth, nails, hair. The body normally contains about 1200 g of calcium, 99% of this amount is concentrated in the bones. The mineral component of bone tissue is in a state of constant renewal. Two processes are constantly going on: the resorption of bone substance with the release of released calcium and phosphorus into the bloodstream and the deposition of phosphorus-calcium salts in bone tissue. In growing children, the skeleton is completely renewed in 1-2 years, in adults - in 10-12 years.
Calcium also neutralizes harmful acids. The less foods that give an acidic blood reaction (meat, cheese, white flour products, refined sugar and animal fats) in food, the less the need for calcium, the better condition bones and teeth.
Calcium is integral part cell nucleus. An important role belongs to him in the implementation of intercellular connections and ordered adhesion during the formation of tissues.
Calcium maintains vascular tone by influencing the tone of smooth muscles located in the walls of blood vessels. Controls contraction and relaxation of skeletal muscles. Being a sodium antagonist (which retains water in the body), it promotes the excretion (along with water) of salts heavy metals and radionuclides. In addition to the above, calcium is a powerful antioxidant and anti-stress.
Scientists have counted about 300 different abnormalities caused by calcium deficiency in the body. Here are the most serious ones:
growth disorder in children;
Rachitic changes in the proportions of the skull due to softening of the bones;
Flattening of the pelvic bones with a change in its transverse dimensions, which may have serious consequences during childbirth in the future;
Curvature of the spine, bones of the lower extremities;
High sweating, irritability, early baldness, dull hair color;
The tendency of the skin to allergic rashes;
Violation of the growth of teeth, early destruction of enamel;
Poor blood clotting, a tendency to prolonged bleeding;
Multiple bruises on the body due to bleeding from tissue capillaries;
In the elderly - a tendency to fractures of bones due to osteoporosis, in young people - a tendency to cramps in the calf muscles;
Frequent constipation.
daily requirement in calcium varies with age, from 1500 mg for nursing mothers, 1200 mg for children aged 6-7 years to 800 mg for everyone else.
Until recently, milk and cheese were thought to be the best sources of calcium. It is now known that milk contains calcium, which is unusual for the human body. In order to assimilate it, you need to spend a lot of energy, including part of your own calcium supply.
Cheese, as a rule, is an overcooked product, saturated with fats, table salt and dyes. So main sources calcium should be considered natural foods: fish liver, seafood, raw egg yolk, beans, cabbage, celery, cottage cheese, apricots, currants, grapes, oranges, pineapples, parsley, spinach. These products contain not only calcium, but also phosphorus, as well as vitamins D, C, B.
The body of an adult contains 25 g of magnesium. It is part of the most important organs. Its maximum amount is in the brain, thymus, adrenal glands, gonads, red blood cells, muscles. With the participation of magnesium, muscle relaxation occurs, it has vasodilating properties, stimulates intestinal peristalsis and increases the separation of bile.
With a lack of magnesium in the kidneys, degenerative changes and necrotic phenomena develop, the calcium content in the walls of large vessels in the heart and skeletal muscles increases - they become stiff, lose elasticity. People who want to develop flexibility need to radically revise their diet to take into account the content of organic magnesium in it.
Magnesium is the most important mineral for the heart. Foreign doctors noted the fact that in people who died from myocardial infarction, the magnesium content in the affected area was 40% lower than in the hearts of healthy people who became victims of accidents.
daily requirement in magnesium - 400 mg. natural sources magnesium: bananas, wheat germ, green leafy vegetables, flounder, carp, shrimp, almonds, dairy products, sea bass, nuts, halibut, herring, mackerel, cod, whole grain bread. Green leafy crops are distinguished by an increased content of magnesium, because this mineral is an integral part of chlorophyll - similar to iron in hemoglobin.
potassium and sodium
Potassium, which is about 140 g in the body, of which 98.5% are inside cells, affects intracellular metabolism and predominates in the cells of the nervous and muscle tissue, in red blood cells. Sodium - in the blood plasma and intercellular fluids (located outside the cells).
Potassium is important for the activity of muscles, especially cardiac muscles, it is also involved in the formation of chemical transmitters of the impulse of the nervous system to the executive organs.
The best ratio of sodium to potassium is 1:20. When it changes in the direction of sodium, cellular respiration becomes more difficult and defensive forces body are weakened, the creative processes in the body are slowed down. Conversely, the greater the concentration of potassium, the more intense life processes and the better health. Naturally, everything should be in moderation, otherwise, getting rid of some sores, you will get others.
daily requirement in these elements - 3–5 g.
High content potassium is noted in oranges, spinach, raisins, apricots and dried apricots, bananas, baked potatoes.
Phosphorus is a metalloid, which, depending on the conditions, can exhibit either oxidizing or reducing properties. Obviously, this ability of it has led to the fact that it is extremely widespread in animal and plant organisms.
The human body contains 600-900 g of phosphorus, and most of it is concentrated in the bones (up to 86%). The balance of phosphorus in the body of an average person is as follows: total- 780 g, in the skeleton - 700 g, in muscles - 50 g, in tissue fluids and organs - 30 g, daily intake with food and liquids - 1.2–1.4 g.
Phosphorus plays a leading role in the activity of the nervous system. The exchange of phosphorus compounds is closely related to the metabolism, in particular fats and proteins. Phosphorus is involved in metabolic processes occurring in the membranes of intracellular systems and muscles (including the heart).
Equally important is the role of organic phosphorus compounds in the energy supply of vital processes. In addition, phosphorus acidifies urine and reduces the likelihood of kidney stones.
daily requirement the human body in phosphorus - 1000-2000 mg.
An average person consumes 2940 mg of phosphorus per day. At the same time, the main amount of phosphorus comes from milk and meat (550 mg each), poultry meat (380 mg), fish (350 mg), flour (270 mg), bread (205 mg), vegetables (140 mg).
Up to 60-65% of the incoming phosphorus is excreted in the urine.
Most rich in phosphorus sturgeon caviar (594 mg per 100 g of product), beans (504 mg), egg yolk (470 mg), cheeses (390-460 mg), beef liver (316 mg), oatmeal (322 mg) and buckwheat (297 mg) cereals, cocoa, walnuts, pumpkin.
Sulfur is a necessary structural component of some amino acids; it is also part of insulin and participates in its formation.
Sulfur deficiency in the body can cause joint pain, high level sugar and high blood fat levels.
Need- Approximately 1 g per day.
Food sources: all kinds of meat, egg yolks, garlic, onions, beans, asparagus.
If you have a severe allergy to sulfur and sulfur-containing foods, then reduce their use, and also consume separately and chew thoroughly.
The physiological significance and biological role of chlorine lies in its participation as a regulator of osmotic pressure in cells and tissues, in the normalization of water metabolism, and also in the formation of hydrochloric acid by the gastric glands.
His need fully satisfied by conventional products.
The seven elements discussed above are present in the body in large quantities, that is, they belong to macronutrients. Next, microelements accumulated selectively in the body will be considered: zinc - in the genitals and pancreas, pituitary gland; iodine - in the thyroid gland; copper - in the liver; nickel - in the pancreas; lithium - in the lungs; strontium - in the bones; chromium - in the pituitary gland, in the same place - manganese.
Iron performs one of the most important functions in the body - it provides the process of respiration. It is part of the respiratory pigments, including hemoglobin and myoglobin; participates in the processes of binding and transfer of oxygen to tissues and carbon dioxide from tissues to the lungs; stimulates the function of the hematopoietic organs.
Iron is part of many enzymes and proteins that control: cholesterol metabolism; neutralization of toxic substances by the liver; hematopoiesis; DNA synthesis; the quality of the immune response to viral or bacterial infection; redox reactions; energy metabolism of cells; reactions of formation of free radicals in body tissues.
daily requirement- 10-18 mg. At the same time, in the elderly, there is a decrease in intake, and in children, iron intake increases with age and depends on the amount of food consumed. Anemia is recognized as one of the leading global health problems, affecting mainly the most vulnerable part of the population - women of childbearing age and young children. The medical advice of our ancestors for those suffering from anemia - steeping iron rods in red wine or pressing rusty nails into ripe apples - indicates that the relationship between the body's performance and iron has long been assumed.
With a normal diet with a predominance of boiled and refined foods, only 3% of the iron contained in food is absorbed. There are significant gender and age differences in the absorption of iron.
high content iron are characterized by: beans, oatmeal and buckwheat, parsley, white cabbage, dried fruits (apricots, pears, apples), beef liver, mussels, mushrooms, cocoa, thyme, egg yolk.
The following foods impair iron absorption: milk, cheese, eggs, tea, coffee, spinach, bran, whole grain bread (but not from sprouted grain, because it is closer to a green plant, and not to a starchy one).
Artificial iron preparations are toxic, poorly absorbed, and can accumulate in the body.
The recommended intake of iron with food for men is 10 mg, for women - 15 mg, since it is poorly absorbed (usually at the level of 10-20%). The best absorption of iron is achieved when green vegetables rich in natural vitamin C are taken with iron-rich foods.
The total amount of zinc in the human body is 1400–2400 mg. A high concentration of zinc was noted in the pituitary gland, pancreas, retina, gonads, liver, skeleton, nails, hair.
In the blood, zinc is present mainly in erythrocytes - up to 80%, and inside the cells - in the nucleus and mitochondria. Bone tissue contains up to 20% of total zinc; at the same time, the rate of incorporation of zinc into bone tissue is higher than that of calcium; zinc is retained much stronger in bones than in soft tissues.
Zinc is included in many enzymes (more than 80) and is involved in the activity of more than 200 enzyme systems. At the same time, it provides the main life processes in cells, organs and tissues: hematopoiesis, regulation of cell division, synthesis of nucleic acids, digestive enzymes, proteins by the liver; production of insulin and testosterone (sex hormone); growth of hair and nails; general growth and development of the body, wound healing, energy metabolism of cells and redox reactions.
Daily intake zinc - 15 mg for men, 12 mg for women. In case of illness - up to 25 mg.
The concentration of zinc in animal tissues significantly exceeds its content in tissues flora. High concentrations this trace element found in the tissues of marine organisms, herring, beef liver, meat. Its content is quite high in products plant origin: pumpkin seeds, sunflower seeds, walnuts, legumes, mushrooms and cereals (oatmeal and buckwheat).
The human body weighing 70 kg contains about 2.1 g of silicon, mainly in the connective tissues. Skin, hair, the lens of the eye are also rich in silicon.
With a deficiency of silicon in the body, its content first of all decreases in the most elastic tissue - the vascular walls. Therefore, there is a clear relationship in the development of atherosclerosis with an increase in silicon deficiency.
In metabolic processes, silicon compounds are powerful catalysts for redox processes, the resulting compounds are necessary for the construction of hemoglobin. In the body, it provides a powerful energy-information potential and ensures the health of the bioenergetic body, subtle field structures.
Very interesting is the data that when a bone is fractured at the site of its regeneration, an unusually high concentration of silicon is found, exceeding the norm by 216 times! At the same time, already on the third day after the fracture, a decrease in the concentration of silicon was noted in the blood.
Some scientists believe that by influencing the exchange of silicon, it is possible to enhance the fixation of calcium and phosphorus in the bones of the skeleton and thereby prevent osteoporosis.
daily requirement in silicon is 20–30 mg. Under normal conditions, silicon enters the human body through the gastrointestinal tract and through the lungs.
Silicon contained v bell pepper, whole grains and cereals, jacket potatoes, beets, herbs, turnips, radishes, radishes, rhubarb, onions, Jerusalem artichokes, mineral waters. A lot of it and in the skin of chickens.
The body of an average person contains about 0.07 g of copper. Along with iron, it is involved in the construction of red blood cells. The presence in the diet of products containing copper contributes to the normalization of hematopoietic function. Biological compounds with copper serve as a sheath for the outer coating of nerve fibers and connective tissue. Copper compounds provide normal skin pigmentation.
Copper deficiency in the body manifests itself in the form of: anemia, increased fatigue, frequent infections, focal hair loss, skin rash, depression and osteoporosis.
If a person eats food rich in copper - liver, seafood, nuts, seeds, cherries - then he fully meets the body's need for it. But in some cases, copper deficiency is possible. Here are the main reasons: the high content of artificial sweets, sugary drinks in the diet, alcohol contributes to the washing out of this element from the body.
Iron-rich foods can decrease the body's ability to absorb copper. Take these products separately. The same goes for foods containing phytates (green leafy vegetables and cereals), which can reduce the ability to absorb copper from food.
Artificial vitamin C taken in high doses with meals may reduce the absorption of copper from food. Stop using it.
In humans, the main amounts of selenium are found in muscles (up to 5000 mcg), liver (up to 1200 mcg), blood (up to 1100 mcg) and lungs (up to 180 mcg).
Selenium helps maintain the elasticity of body tissues and prevents aging. Prevents dandruff and helps in its treatment. Protects not only from free radicals, but also from UV radiation, viruses, bacteriological infections. It has the ability to bind, neutralize and remove heavy metals from the body.
Selenium is considered powerful anticancer agent. According to some scientists, it can reduce the incidence of cancer by almost 40% and reduce cancer deaths by 50%.
daily requirement- 50-200 mcg.
Selenium contained in seafood ( sea kale, scallops, oysters, shrimp). High concentrations of selenium are found in cereals (oatmeal, buckwheat), olive oil, olives, legumes, pork fat. Selenium activity increases in the presence of natural vitamin E. In turn, selenium promotes the transport of vitamin E through cell membranes.
Manganese
Manganese deficiency is very common. This is due to an increased psycho-emotional load (manganese is necessary to ensure the basic neurochemical processes in the central nervous system), an increase in toxic effects (through food, air, water), a significant decrease in the consumption of manganese-rich foods (coarse plant foods, greens) and an increase in the amount phosphates taken with canned food (canned food, sugary drinks, etc.).
Manganese is involved in the regulation of fat and carbohydrate metabolism, formation of bone and connective tissue, in the metabolism of thyroid hormone, necessary for growth, reproduction, wound healing, maximum effective work brain and proper metabolism of carbohydrates, insulin and cholesterol.
Manganese is involved in the regulation of the metabolism of vitamins C, E, choline and B vitamins.
The main sex hormones (estrogens) enhance the biological effectiveness of manganese. In contrast, excessive intake of calcium, phosphorus, iron and copper can slow down the absorption of manganese and reduce its effect.
Without optimal amounts, the risk of rheumatoid arthritis, osteoporosis, cataracts, multiple sclerosis, and diseases such as epilepsy increases.
Its reduced content is most often observed in people with complaints of fatigue, bad mood, general weakness, dizziness, overweight, muscle pain, as well as those suffering from rheumatic diseases, diabetes mellitus, bronchial asthma, epilepsy, multiple sclerosis, vitiligo (white spots on the skin).
In women, manganese deficiency is often observed with gynecological abnormalities (ovarian dysfunction, risk of infertility). Violation of manganese metabolism after menopause is one of the causes of bone tissue resorption (osteoporosis).
daily requirement an adult in manganese - 1-2 mg. Manganese is recommended to be taken with zinc. With food (taking into account digestibility), it should be 5-10 mg.
natural sources manganese: peanuts, beans, peas, buckwheat and oatmeal, rice, sprouted grains, brewer's yeast, hazelnuts, carrots, green tea, black currants, spinach, parsley.
Research scientists have shown that boron is needed to build bones and maintain them in healthy condition. It is also required for the normal functioning of cell membranes.
In large quantities, for example in drinking water (150 mg/l or more), boron can cause symptoms of intoxication - nausea, diarrhea, skin rashes.
The most boron contained in plant foods - fruits and vegetables, nuts. Their regular consumption fully provides the body with boron.
Vanadium plays an active role in a number of biological reactions that occur in the body: it accelerates energy production, promotes the metabolism of sugars and fats in the blood. He takes part in the construction of bones and teeth.
Need body in vanadium is very small and is completely satisfied with normal nutrition. Concerning food sources vanadium, it is found in black pepper, mushrooms, dill seeds, parsley, wheat.
Molybdenum
Molybdenum promotes the biological metabolism of iron in the liver, is one of the necessary cofactors (cofactor is a non-protein substance that is part of the enzyme, most often a metal) in a number of enzymatic reactions of the body. It is believed that it, contributing to the acceleration of metabolism, removes from the body uric acid and thus prevent gout.
Molybdenum deficiency can lead to the formation of caries, early impotence, predisposition to gout and even oncology.
Scientists have found that fluorine, together with calcium and phosphorus, provides hardness and strength to bones and teeth in the human body. As for the symptoms of fluorine deficiency, they manifest themselves in the form of caries, fragility of teeth and bones.
It should be remembered about the danger of an excess of fluorine - it is toxic substance and refers to the elements of the I hazard class. The maximum permissible concentration of fluorine in drinking water according to Russian standards is only 1.5 mg/l.
An excess of fluorine inhibits the functioning of the kidneys, causes neurological and muscular disorders, and brown spots form on the tooth enamel.
Lots of fluoride in seafood, sea fish, algae, etc.
The biological role of chromium is associated with its participation in the regulation of carbohydrate and fat metabolism. It is also involved in the regulation of cholesterol metabolism and causes a pronounced decrease in its level in the blood.
There is no reliable information about the physiological need. It is assumed that, depending on the chemical nature of this trace element in food, a person should receive 200–250 μg of chromium per day with food.
The study of the relative biological activity of chromium in various products showed that brewer's yeast, wheat sprouts, liver, wholemeal wheat flour are distinguished by the highest content. It is also found in cheese, beans, peas, black pepper and lemon balm.
Germanium
Germanium is involved in the saturation of cells with oxygen. It is believed that it helps the work of venous and heart valves, helps to maintain immune system in working order.
Contributes to the treatment of candidiasis (in everyday life this disease is called thrush), helps to cleanse the body of poisons and toxins.
Germanium-rich foods are used as a treatment for rheumatoid arthritis, eczema, herpes zoster, pharyngitis, mouth ulcers, insect bites, headaches, hemorrhoids, food allergies and also for wound healing.
Natural Sources: aloe, ginseng, onion, comfrey, chlorella, garlic.
Iodine is an integral component of the thyroid hormones thyroxine and triiodothyronine, necessary for the normal functioning of the body. If the body lacks iodine, then this is manifested in children by stunting, underdevelopment of the gonads, mental retardation, poor hearing, lethargy and lethargy. As for adults, they have lethargy, slowness of movements and reactions.
Usually rich in iodine all marine products: fish, crustaceans (shrimp, etc.), algae (seaweed), cooking yeast, whole milk, sea salt, table salt (iodized).
Cobalt acts as a catalyst in complex reactions to form vitamin B 12 . It is found mainly in the liver.
Cobalt deficiency can lead to vitamin B 12 deficiency and consequently to pernicious anemia.
Natural Sources: dairy products (preferably whole), meat, liver, kidneys.
This metal is extremely poisonous. And if earlier there was a discussion about the lack of trace elements and how they should be replenished, then arsenic, on the contrary, must be removed. It turns out that with age, it accumulates in the body and begins to gradually poison it. The symptoms of this poisoning are as follows: chronic headache, convulsions, confusion, drowsiness and discoloration of the nails.
Acute symptoms of arsenic poisoning include vomiting, diarrhea, blood in the urine, muscle spasms, fatigue, weakness, hair loss, and skin problems.
The lungs, skin, kidneys and liver are most susceptible to toxic effects. Many types of cancer are believed to be associated with exposure to accumulated arsenic in the body.
Therefore, after 45–50 years, one should engage in preventive cleansing of the body, especially the liver and kidneys. It is very good to fast once every two weeks (on Ekadashi days), once a quarter for 3 to 7 days, and also reduce the consumption of natural foods rich in arsenic: starchy vegetables, meat, fish, bakery products.
Like arsenic, lead, heavy metal salts and other substances that are unnecessary to it can accumulate in the body. Approximately by the age of 40, the question arises of their removal from the body. As for effective and affordable methods, fasting in this belongs to the first place - 5-15 days once a quarter (at the beginning), and then once every six months. Fasting on your own urine works even better. In this case, it acts as a natural solvent, and the removal of all excess occurs even more efficiently.
You can use the N. Walker method of lymph detoxification - take a saline laxative for three days and drink a mixture of citrus juices (see my books for details of this method). As a result, in just three days, you can change about 12 liters of toxic lymph and replace it with the same amount of clean.
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From the book How to Get Rid of Stress and Depression author Irina Stanislavovna PigulevskayaMinerals They are part of the cells and tissues of the body. Regulate fluid pressure, acid-base balance, muscle and cardiovascular systems, are part of hemoglobin, enzymes, vitamins, participate in the metabolism of proteins, fats,
From the book Handbook of the future mother author Maria Borisovna KanovskayaMinerals Starting from the end of the first month of pregnancy, when the fetus actively forms blood cells in the liver, the woman's need for iron, protein and other hematopoietic elements (vitamins C, B1, B12, folic acid). On the fourth
From the book Children food. Recipes, tips, advice author Elena Vladimirovna DobrovaMinerals As well as without vitamins, the human body cannot function normally without minerals. Moreover, only due to their presence in the body, most vitamins can fulfill their role in metabolism. Depending on
From the book Heart and Vessels. Give them back their health! author Rosa VolkovaMinerals Minerals include the following groups: Macronutrients (iron, magnesium, potassium, calcium, sodium, phosphorus). Trace elements (iodine, fluorine, manganese, aluminum, bromine, zinc, nickel, arsenic, selenium, cobalt, silicon). Ultramicroelements (gold, lead,
From the book Atlas: human anatomy and physiology. Complete practical guide author Elena Yurievna ZigalovaMinerals Minerals play an important role in the life of the body, maintaining health, the lack or excess of many of them can cause a number of serious disorders. Minerals are involved in creating and maintaining the constancy of the internal environment
From the book Kremlin Diet and Cardiovascular Diseases author Natalia Alekseevna SarafanovaMineral substances Mineral elements, depending on their content both in the body and in food products, are divided into macro- and microelements. In order for us to be healthy and our body to function well, we should consume at least 40 mg in various proportions.
From the book The big Book about nutrition for health author Mikhail Meerovich GurvichIn total, more than 60 chemical elements are actively absorbed in the human body. They are responsible for various biological functions, and their deficiency leads to serious diseases. Need minerals in the diet to meet the body's needs for inorganic ions. Let's figure out what role they play, which products contain the necessary macro and micronutrients.
4 organogenic elements - CHNO - account for 96% of the cell composition, the rest - 4%. The mineral components in food are salt ions that the body does not produce itself, but receives from the environment. The content of 7 macronutrients is less than 2%; in total, they account for 99% of the inorganic composition of cells. Another 15–20 elements make up less than 0.01% of body weight.
Important! There is a theory that with a lack of food of any element, a person does not feel full. There is a subconscious desire to fill the deficit at the expense of other substances, which can lead to obesity, metabolic disorders.
The word "minerals" is not suitable for salts of macro- and microelements in the composition of food products. They appeared by analogy with the English and German names of the same food components: minerals, Mineralstoffe. It is better to use the names "mineral supplements", "inorganic nutrients". Minerals are solid natural bodies visible to the naked eye (quartz, Glauber's salt, various gems).
Ions in the composition of products differ significantly in properties from simple and complex substances. For example, metallic sodium dissolves in water with an explosion, and Na + ions are not only completely harmless, but also necessary for normal functioning organism.
Danger of deficiency of mineral components
Inorganic salts, ions are involved in many physiological processes. The role for the cell is in the production of enzymes and hormones, the work of vitamins, the flow of oxidative and reduction reactions - the basis of the life of the body.
Deficiency of mineral components in food negatively affects the following functions:
- the formation of the bones of the skeleton;
- nervous activity;
- power generation;
- immune protection;
- body pH control;
- muscle work.
Important! During boiling and other types of cooking, a significant part of the vitamins is destroyed, while inorganic ions are preserved.
You can read everything you need about vitamin D and its role in human health. Read a detailed story about the benefits of vitamin B. And you will find about the features and sources of vitamin E in.
However, mineral salts can interact in solution to form compounds that are not absorbed in the intestine. According to some reports, up to 50% of inorganic substances pass into water when cooking food. They are lost to the human body if this "mineral broth" is not eaten, but poured out.
The most important reasons for the deficiency of inorganic components:
- Monotonous diet and other nutritional errors.
- Pollution or too thorough purification of drinking water.
- Lack of mineral content in water and earth's crust in various regions of the earth.
- Alcohol use and medicines that bind inorganic ions.
- Loss of mineral components in bleeding, irritable bowel syndrome, ulcerative colitis, Crohn's disease.
Important! When studying dietary tables indicating the content of inorganic elements, one should be aware of the poor absorption of insoluble complexes. There are more such compounds in fresh vegetables and fruits than in animal products.
Do you know?
- Ions of inorganic substances in plant cells interact with fruit acids, with the formation of slightly or insoluble salts.
- In animal tissues, inorganic elements exist in the form of fumarates, gluconates, lactates, complexes with amino acids and peptides.
- The most beneficial forms for the body in terms of physiology and metabolism are lactic acid salts (lactates).
Foods contain zinc in the form of oxide, carbonate, chloride, sulfate, gluconate and lactate. Fitin and fiber in the composition of cereal grains are strongly associated with zinc, so the element is not absorbed, although there is enough of it in food. Calcium carbonate in foods or mineral supplements does not dissolve in water and is very poorly absorbed by the body. If 5 mg of calcium lactate enters the intestine, then almost 100% of the ions are absorbed by the intestinal walls.
The importance of macronutrients for normal life
The human need for these minerals reaches 100 mg per day and above. Scientists and nutritionists classify 7 elements as macronutrients. They are detailed in the table. It is customary to refer to trace elements as components that the body needs less than 100 mg / day.
Macronutrients
| Name | Significance for the body | Consequences of excess and deficiency |
| Potassium | Maintenance of electrolyte balance (the ratio of positive and negative ions), the functional ability of the heart muscle, adrenal glands. Participation in the transmission of nerve impulses. | Excess potassium is manifested by heart rhythm disturbances, depression, confusion of consciousness, tingling in the limbs. Potassium deficiency negatively affects the functioning of the kidneys and nervous system. Manifested by dry skin, constipation or diarrhea, edema, insomnia, depression, lowering blood pressure. |
| Calcium | It is part of bones and teeth, normalizes the permeability of cell membranes, blood clotting, transmission of nerve impulses, electrolyte balance, arterial pressure. | The excess is manifested by the formation of bile sand and kidney stones, the destruction of the vascular walls. Deficiency causes rickets in a child, osteoporosis in adults, damage to hair and nails, muscle spasms and convulsions. Vitamin D, proteins and an acidic environment are required for absorption from food. |
| Sodium | The benefits include maintaining electrolyte balance (along with potassium), blood pH, transmission of nerve impulses, and muscle contraction. The balance of sodium and potassium ions is important. | Excess consumption causes an increase in blood pressure, damage blood vessels, violation of acid-base balance. Signs of deficiency: muscle cramps, headaches, diarrhea. |
| Phosphorus | It is a participant in energy metabolism, is important for calcium metabolism, for the formation of bones and teeth. Influences the activity of growth hormone. | Deficiency leads to bone pain, anxiety, nervousness, insomnia, difficulty breathing, and skin numbness. With an imbalance between phosphorus and calcium, bone destruction occurs. |
| Sulfur | Antioxidant, anti-inflammatory agent. | Deficiency causes acne, arthritis, damage to nails and hair, and seizures. |
| Chlorine | The formation of hydrochloric acid in the stomach, maintaining the acid-base balance. | Deficiency provokes muscle weakness, indigestion, dehydration. |
| Magnesium | Activation of enzymes necessary for energy and mineral metabolism. Maintaining the work of the nervous system, muscle contractions. | Excess causes drowsiness. Deficiency leads to muscle cramps, increased blood pressure, fatigue, irritability, anxiety, depression, sweating. |
With a deficiency, as well as an overdose, mineral components and vitamins can be dangerous.
Daily requirement indicators differ significantly in various sources. In the West daily allowances consumption of inorganic nutrients is higher than in Russia. In vitamin-mineral complexes of imported production, the percentage of components is usually higher than in domestic preparations.
Micronutrients in food
The cells and tissues of the body need Fe, Mn, Cu, I, Zn, Co, Mo and about 10 more elements. The body contains small amounts of trace element ions, but they perform important biological functions.
Description of some trace elements
| Name | Role in the body | Deficiency symptoms |
| Iron (Fe) | Participates in the synthesis of hemoglobin - a protein that supplies tissues and cells with oxygen, removes carbon dioxide to deliver it to the lungs. | With a deficiency, iron deficiency anemia develops. |
| Iodine (I) | The mineral component is necessary for the production of thyroid hormone, skin health, hair and nails. | With an excess or lack of iodine, many organs suffer, metabolic processes are disturbed. |
| Bor (V) | Prevents leaching of calcium from bones, improves memory. | With a deficiency, joint diseases develop, resistance to bacterial and fungal infections decreases. |
| Chrome (Cr) | Participates in insulin metabolism. | Irritability, depression, diabetes, high cholesterol. |
| Copper (Cu) | Component of enzyme systems. Participates in iron metabolism. | Problems with hematopoiesis, skin pigmentation, irritability, hair loss. |
Many elements in the environment and food are toxic to humans. This group includes mercury, lead, cadmium.
The need for minerals and content in products
Some nutritionists argue that a regular diet containing vegetables, fruits, milk and bread satisfies the body's needs for all the inorganic elements it needs. Other nutritionists point out that not all components reach their intended purpose due to impaired absorption of nutrients in the intestines, cooking methods. Consider the averages for each macronutrient.
Macronutrients
Potassium (K)
Daily need:
- children - 550-1200 mg;
- in children older than 8 years - 700-1650 mg;
- women - 1800-3800 mg;
- pregnant women - 5200 mg;
- men - 2200–4000.
Potassium in foods
Calcium (Ca)
Daily need:
- children - 360-500 mg;
- older than 8 years - 1000 mg;
- women -700 mg;
- pregnant and lactating - 800 mg, 1200 mg;
- men - 800-1000 mg.
Calcium content in foods
Sodium (Na)
Daily need:
- children - 300-500 mg;
- older than 8 years - 400-800 mg;
- women - 1000-1200 mg;
- during pregnancy and lactation - 1300-1500 mg;
- men - 1300-1500 mg.
sodium in foods
Phosphorus (P)
Daily need:
- children - 180-250 mg;
- older than 8 years - 550–850 mg;
- youth under 19 years old - 800-1250 mg;
- women - 500–700 mg;
- pregnant and lactating - 800 mg;
- men - 600–800 mg.
Phosphorus in products
Sulfur (S)
The need for this mineral is about 1 g per day and is fully satisfied through proper nutrition.
Sulfur in products
Chlorine (Cl)
Daily doses are more than provided with food and spices. food salt- the most accessible form of delivery to the body of a large number of Cl - and Na + ions. Sodium chloride - the main component of rock salt - is easily soluble in water.
trace elements
Food, rich in iron(meat, egg yolks, spinach, oatmeal), does not always help in case of anemia due to low absorption of ions (10-15%). Such is human physiology, the peculiarities of digestion in the intestines. Problem Solving - Use pharmaceutical preparations gland.
Iodine is found in seaweed, fish, shellfish, dairy products. In regions where there is little I in natural waters, iodized salt is sold in supermarkets. Another method of replenishing the deficiency is the intake of iodine-containing nutritional supplements.
Boron is abundant in dried fruits, legumes, apples and tomatoes. Copper is found in fish, beets, crustaceans, egg yolks.
"Small spool but precious!"
The content of minerals in most products is only 1% by weight of the edible part. energy value inorganic components do not represent (unlike fats, carbohydrates and proteins). However, without macro and microelements human life is impossible. Inorganic elements are involved in the most important metabolic processes as the active part of enzymes, vitamins or hormones.
Among the products "for every day" there are "champions" in terms of the content of micro- and macronutrients. These include milk, cheeses, egg yolks, seafood, spinach, and carrots. Try to fill your diet with these as much as possible. useful products and then the lack of microelements is not terrible for you.
Anton Palaznikov
Gastroenterologist, therapist
Work experience more than 7 years.
Professional skills: diagnosis and treatment of diseases of the gastrointestinal tract and biliary system.
In 1891, the Russian scientist V. I. Vernadsky began to study the biological effect of mineral substances on the body. He suggested the presence of all elements of the earth's crust in the composition of living organisms. Subsequently, many facts were obtained confirming this hypothesis.
V. I. Vernadsky was the first to divide the inorganic substances of the internal environment (depending on their quantitative content in the body) into macroelements, microelements and ultramicroelements.
macronutrients, considered V. I. Vernadsky - these are mineral substances, the content of which in the body is quite significant, from 10 -2% and above. These include sodium, potassium, calcium, phosphorus, chlorine and some others.
trace elements- these are mineral substances contained in the body in concentrations of 10 -3 - 10 -5%. These include iodine, iron, copper, aluminum, manganese, fluorine, bromine, zinc, strontium and others.
Ultramicroelements- These are substances that are in concentrations of 10 -5% or less. These include mercury, gold, radium, uranium, thorium, chromium, silicon, titanium, nickel and some others.
The value of minerals
The physiological significance of minerals for humans is very diverse. They are involved in the plastic processes of building tissues, especially bone, maintaining acid-base balance and optimal composition blood, normalize water-salt metabolism and are the prevention of certain diseases, such as goiter, fluorosis.
For normal growth and performance biological functions man and animals, in addition to vitamins, fats, proteins and carbohydrates, also need a number of inorganic elements. Currently, they are divided into 2 classes - macro- and microelements. Macroelements are necessary for a person daily in gram quantities, the need for microelements does not exceed milligrams or even micrograms.
More details about the tasks that a particular mineral substance helps a person to solve can be found in the corresponding section dedicated to this element.
Definitely - a healthy and beautiful person cannot be if he has problems with mineral metabolism.
Minerals in products
Minerals, inorganic elements and their salts enter the body with food, they are essential components of nutrition and are included in the five main nutrients (proteins, fats, carbohydrates, vitamins and minerals) necessary for human life.
Minerals are found in food products in the form of cations (calcium, potassium, magnesium, sodium) and anions (sulphur, phosphorus, chlorine). Depending on the predominance of cations or anions in the products, these products acquire alkaline or acidic properties.
The concentration of certain minerals in the main food products (in terms of 100 grams of the edible part of the product)
| Products | Content in mg | |||||
| Na | K | Ca | mq | P | Fe | |
| apricots | 30 | 305 | 28 | 19 | 26 | 2,1 |
| oranges | 13 | 197 | 34 | 13 | 23 | 0,8 |
| Lamb 2nd category | 75 | 345 | 11 | 22 | 215 | 2,3 |
| Beef 2nd category | 65 | 334 | 10 | 23 | 210 | 2,8 |
| Peas shelled | - | 731 | 89 | 88 | 226 | 7,0 |
| Green peas | 2 | 285 | 26 | 38 | 122 | 0,7 |
| Raisin | 117 | 860 | 80 | 42 | 129 | 3 |
| White cabbage | 13 | 185 | 48 | 16 | 31 | 1 |
| Potato | 28 | 568 | 10 | 23 | 58 | 0,9 |
| Buckwheat | - | 167 | 70 | 98 | 298 | 8,0 |
| Rice groats | 26 | 54 | 24 | 21 | 97 | 1,8 |
| Wheat groats | 39 | 201 | 27 | 101 | 233 | 7 |
| oatmeal | 45 | 292 | 64 | 116 | 361 | 3,9 |
| Corn grits | 55 | 147 | 20 | 36 | 109 | 2,7 |
| Dried apricots | 171 | 1717 | 160 | 105 | 146 | 12 |
| Butter | 74 | 23 | 22 | 3 | 19 | 0,2 |
| Milk | 50 | 146 | 121 | 14 | 91 | 0,1 |
| red carrot | 21 | 200 | 51 | 38 | 55 | 1,2 |
| beef liver | 63 | 240 | 5 | 18 | 339 | 9 |
| Peaches | - | 363 | 20 | 16 | 34 | 4,1 |
| dried peaches | - | 2043 | 115 | 92 | 192 | 24 |
| Beet | 86 | 288 | 37 | 43 | 43 | 1,4 |
| Pork | 51 | 242 | 7 | 21 | 164 | 1,6 |
| Dry plum (prune) | 104 | 864 | 80 | 102 | 83 | 13 |
| Sour cream 30% fat | 32 | 95 | 85 | 7 | 59 | 0,3 |
| Dutch cheese | 950 | - | 760 | - | 424 | - |
| Russian cheese | 1000 | 116 | 1000 | 47 | 544 | 0,6 |
| Fat cottage cheese | 41 | 112 | 150 | 23 | 217 | 0,4 |
| Low-fat cottage cheese | 44 | 115 | 176 | 24 | 224 | 0,3 |
| Cod | 78 | 338 | 39 | 23 | 222 | 0,6 |
| Dried apricots | 171 | 1781 | 166 | 109 | 152 | 12 |
| Halva | 41 | 274 | 824 | 303 | 402 | 50,1 |
| Wholemeal rye bread | 583 | 206 | 38 | 49 | 156 | 2,6 |
| Whole wheat bread | 575 | 185 | 37 | 65 | 218 | 2,8 |
| Wheat bread 2 grades | 479 | 175 | 32 | 53 | 128 | 2,4 |
| Wheat bread 1 grade | 488 | 127 | 26 | 35 | 83 | 1,6 |
| wheat bread premium | 349 | 93 | 20 | 14 | 65 | 0,9 |
| milk chocolate | 76 | 543 | 187 | 38 | 235 | 1,9 |
| Apples | 26 | 248 | 16 | 9 | 11 | 2,2 |
Mineral substances belonging to the class of macronutrients
Macronutrients include calcium, magnesium, sodium, potassium, phosphorus, sulfur and chlorine. They are required by the body in relatively large quantities (on the order of several grams per day). Each of the mineral substances performs several tasks and they complement each other, but for the convenience of perceiving information, the main functions are indicated for each mineral substance.
Calcium It has importance to ensure the vital activity of the whole organism. It is the most abundant macronutrient. The total calcium content in the body of an adult is about 25,000 mmol (1000 g), of which 99% is part of the bone skeleton.
Almost all of this amount is in the bones and teeth, forming an insoluble crystalline mineral. This part of calcium practically does not participate in the metabolic processes of the body. Lishi 4 - 6 grams of calcium forms a rapidly exchangeable calcium. About 40% of the total content of this mineral in the blood is associated with whey proteins.
Role and tasks- this mineral substance is actively involved in many intra- and extracellular processes, including the contractile function of the heart and skeletal muscle, nerve conduction, regulation of the conductivity of enzymes, the action of many hormones.
Sources: milk and dairy products, especially all types of cheeses, legumes, soybeans, sardines, salmon, peanuts. Walnut, sunflower seeds. rice and green vegetables.
The absorption of calcium is greatly influenced by its combination with other food components. So, if calcium enters the body along with fatty acids, then its absorption decreases sharply. The best sources of calcium are foods rich in phosphorus. The approximate optimal ratio of calcium and phosphorus is 2:1.
Inositol-phosphoric and oxalic acids form strong insoluble compounds with calcium that are not absorbed. Therefore, calcium in cereal products containing a significant amount of inositol-phosphoric acid is poorly absorbed, as well as calcium from sorrel and spinach.
Many believe that the standard of a balanced ratio of calcium and phosphorus is dairy products and cheeses. However, it should be borne in mind that only about 20-30% of calcium is absorbed from dairy products in the body, and more than 50% from plant products. In addition, milk contains a lot of sodium, which helps to remove calcium from the body. Calcium is absorbed much more fully from plant foods, especially legumes (beans, peas and lentils), as well as wheat, rice, vegetables and fruits. The importance of plant sources of calcium increases due to their high content of fiber and vitamins.
The American National Institutes of Health in 1994 recommended the following doses of calcium for the prevention of osteoporosis.
Optimal daily doses of dietary intake of calcium for the prevention of osteoporosis
Symptoms of a violation of the concentration of calcium in the body. Excessive concentration of calcium in tissues (hypercalcemia) is often asymptomatic, especially on initial stage problem development. A more severe form is accompanied by pain in the bones and abdominal cavity, the formation of kidney stones, polyuria, thirst and deviation in behavior. Constipation, anorexia, nausea and vomiting may occur with abdominal pain and intestinal obstruction. This increases the likelihood of the formation of kidney stones, impaired renal function.
The lack of calcium in the body is called hypocalcemia, which is manifested by increased excitability of the nervous system and bouts of painful convulsions (tetany). There may be deviations in behavior and stupor, numbness and paresthesia, stridor of the larynx, cataracts. Many women who have occult hypocalcemia experience severe pain lower abdomen.
Magnesium- one of the most important macronutrients of the body. The total magnesium content in the body of an adult is 21 - 24 grams (1000 mmol). Of this amount, about 50 - 70% is in the bone mass (of which about 20 - 30% can be quickly released if necessary), about 35% is inside the cells and very little in the extracellular fluid. With a decrease in the concentration of magnesium in the blood, it is released from the bones, but this process is limited.
Role and tasks magnesium in human life is that it is a universal regulator of biochemical and physiological processes in the body, participating in energy, plastic and electrolyte metabolism. As a cofactor for many enzymes, magnesium is involved in more than 300 biological reactions. The main functions of magnesium.
1. Increase energy potential cells.
2. Strengthening metabolic processes.
3. Participation in protein synthesis.
4. Providing relaxation of muscle fibers.
5. Participation in the synthesis of fatty acids and lipids.
6. Regulation of glycolysis.
7. Participation in the synthesis and degradation of nucleic acids.
Sources- a significant amount of magnesium is found in nuts and cereals ( wheat bran, wholemeal flour, apricots, dried apricots, plums (prunes), dates, cocoa (powder). They are rich in fish (especially salmon), soybeans, nuts, bran bread, chocolate, fresh fruits (especially bananas), watermelons. As you can see, magnesium is found in many foods and maintaining its balance in the body is simple and accessible to everyone.
The daily magnesium requirement for an adult is 300-400 mg. At a young age, in persons engaged in heavy physical labor, pregnant and lactating women, the need for magnesium may additionally increase by an average of 150 mg per day.
Officially, English sources recommend 55 mg per day for babies up to 3 months; from 4 to 6 months - 60 mg; from 7 to 9 months - 75 mg; from 10 to 12 months - 200 mg; girls from 11 to 14 years old - 280 mg; from 15 to 18 years - 300 mg; from 19 years and older - 270 mg; women during breastfeeding - 320 mg; boys from 11 to 14 years old - 280 mg; from 15 years and older - 300 mg.
An excess of calcium, fat and protein in foods (cheeses, cottage cheese) inhibits the absorption of magnesium.
Symptoms of a violation of the concentration of magnesium in the body- Magnesium deficiency in the body is manifested by many symptoms, here are the most characteristic of them.
1. Syndrome chronic fatigue, manifested by weakness, malaise, decreased physical activity, and the like.
2. Decrease in mental performance, weakening of concentration of attention and memory, dizziness, pressing headache, hearing loss, sometimes even the appearance of hallucinations.
3. Increased blood pressure.
4. Tendency to form blood clots.
5. Tendency to disturb the heart rhythm.
An excess of magnesium in the body (hypermagnesemia) is much less common. The toxicity of magnesium is low. Signs of excess can only occur with a daily intake of 3-5 grams or more for a long time. Most often, an excess of magnesium in the body is a manifestation of kidney disease.
Sodium- is the main cation of blood plasma, which determines the value of osmotic pressure.
Role and tasks- change in the volume of extracellular fluid usually occurs unidirectionally with changes in sodium concentration. Sodium metabolism in the body is directly related to water metabolism.
Sources- A significant amount of sodium is found in table salt, oysters, crabs, carrots, beets, artichokes, beef, brains, kidneys. ham, corned beef and some spices.
The main dietary source of sodium is table salt, which is added to most foods. Salt provides the body with enough sodium.
The official UK guidelines for the daily intake of sodium are as follows: infants up to 3 months - 210 mg, from 4 to 6 months - 280 mg, from 7 to 9 months - 320 mg, from 10 to 12 months - 350 mg, from 1 year to 3 years - 500 mg, from 4 to 6 years - 700 mg, from 7 to 10 years - 1200 mg, from 11 years and older - 1600 mg.
The normal concentration of sodium in human serum ranges from 135 to 145 mmol/l.
Symptoms of a violation of the concentration of sodium in the body. More common is excess sodium intake (in the composition of table salt - NaCl) than its deficiency. This is due to the fact that manufacturers of most food and semi-finished products add a large amount of salt to their product - some to add flavor, and some to increase the shelf life. As a result, a person eats a lot of "hidden" salt - this is when the taste of salt in the products is not felt, but the concentration of this ingredient is quite large. The simplest example is ketchup, instant soups and cereals.
Ingestion of large amounts of table salt often contributes to high blood pressure and leads to a decrease in the content of potassium in the tissues of the body.
In the conditions of ordinary human life, sodium deficiency is practically excluded, since it is present in large quantities in conventional products nutrition. Additional sodium may be required only after intense physical work, when it is actively lost through sweat.
Potassium is the main intracellular ion that plays an important role in maintaining cell isotonicity.
Role and tasks- Potassium ions play an essential role in the regulation of numerous body functions. Potassium is involved in the process of conducting nerve impulses from the brain and spinal cord to the internal organs. Promotes better brain activity, improving its oxygen supply. It has a positive effect in many allergic conditions. Reduces blood pressure. Potassium is also necessary for the implementation of skeletal muscle contractions, it improves muscle contraction in muscular dystrophy and myasthenia gravis.
Sources of Potassium for the body: citrus fruits, all green vegetables with leaves, mint leaves, sunflower seeds, bananas, dried apricots. Of the traditional vegetables, potatoes are rich in potassium, especially boiled or baked in their skins.
Symptoms of a violation of the concentration in the body of potassium. No absolute guidelines have been established for potassium daily intake, but most researchers recommend a daily dose of 900 mg.
Hypokalemia (potassium deficiency in the body) usually develops as a result of insufficient intake of this mineral substance with food or excessive excretion of it by the kidneys and intestines.
Phosphorus is an indispensable element involved in most physiological processes of the body, especially it is necessary for the mineralization of bone tissue. In the human body, about 80% of phosphorus is found in bone tissue, the remaining 20% is in various enzymatic systems.
Role and tasks phosphorus in the human body are important, it is necessary for normal structure teeth, is a part of nucleic acids and many vital enzymes, is actively involved in fat metabolism.
Sources, the largest amount of phosphorus is found in fish, poultry, meat, grain products (especially unrefined grains), eggs, nuts and seeds. However, not all the phosphorus contained in the products is absorbed. Phosphorus metabolism is actively influenced by vitamin D and calcium. It is believed that a person should receive about 2 times more calcium with food than phosphorus.
Phosphorus intake by women and men peaks in adolescence. It is believed that the average intake of phosphorus is 470 - 620 mg per 1000 kcal. food. Adults get the main amount of phosphorus (from 25 to 40%) with meat, fish, eggs; about 20 - 30% with dairy products; 12 - 20% with bakery products.
In accordance with the "Norms of physiological needs for nutrients and energy for various groups of the population of the USSR" adopted in 1982, the following daily doses of phosphorus intake are recommended: 0 - 3 months - 300 mg, 7 - 12 months - 500 mg, for children from 2 to 3 years - 800 mg, from 4 to 17 years - 1400 - 1800 mg, for women and men - 1200 mg, for pregnant and lactating women - 1500 mg.
Symptoms of a violation of the concentration of phosphorus in the body- this mineral substance is widely distributed in food products, therefore its obvious deficiencies in healthy person practically unknown.
An excess of phosphorus in the body (hyperphosphatemia) develops rarely and most often against the background of obvious renal failure. Lack of phosphorus in the body (hypophosphatemia) is even rarer, and does not entail a significant deterioration in health.
Sulfur- plays an important role in the appearance and health of a person.
Role and tasks- it is known that sulfur maintains the elasticity and healthy appearance of the skin, it is necessary for the formation of keratin protein, located in the joints, hair and nails. Sulfur is part of almost all proteins and enzymes in the body; participates in redox reactions and other metabolic processes, promotes the secretion of bile in the liver.
There is quite a lot of sulfur in the hair, it is noteworthy that in curly hair it is more than in straight ones.
Sources Sulfur is present in all foods high in protein. The highest amount of sulfur is found in meat (beef, pork, poultry), eggs, peaches, legumes (especially peas), shellfish, crustaceans, milk and garlic.
Symptoms of a violation of the concentration of sulfur in the body- sulfur deficiency in the human body is rare, theoretically it can occur in those people who eat an insufficient amount squirrel. In smokers, the absorption of sulfur in the gastrointestinal tract worsens, so they may need additional intake of sulfur-containing products.
The physiological need of the human body for sulfur has not been established.
Mineral substances belonging to the class of microelements
It is known that the human body, like all warm-blooded animals, needs at least 13 trace elements. They are present in the body in small amounts, accounting for less than 0.005% of body weight, and are therefore called trace elements. According to the degree of need in the human body, trace elements can be arranged in the following order: iron, iodine, copper, manganese, zinc, cobalt, molybdenum, selenium, chromium, fluorine, silicon, nickel and arsenic.
The role of nickel, arsenic, tin and vanadium in metabolic processes is not fully understood and therefore there is little information on this topic.
Iron- the most important trace element, which is necessary for the life of the whole organism.
Role and task- iron plays a very important role in the oxidation and reduction processes. This trace element is part of the hemoglobin of erythrocytes, myoglobin and many enzymes, and is involved in the process of hematopoiesis. Consequently, iron ensures the reversible binding of oxygen by erythrocytes and its transport to all human organs and tissues. Iron plays an important role in maintaining the quality of the human immune system. A sufficient amount of iron in the body is necessary for full-fledged phagocytosis and the activity of natural killers.
Sources- the main suppliers of iron for humans are meat and fish.
It is believed that the physiological daily requirement for iron is about 11 - 30 mg (average 10 - 15 mg) per day.
Symptoms of violation of the concentration in the body of iron- According to WHO, 20% of the world's population has some degree of iron deficiency. Iron is absorbed from meat, where it is found in the form of heme, more efficiently than inorganic dietary iron. Therefore, iron deficiency in the body is usually found in regions where there is little meat eaten.
The body of an adult healthy man contains about 3.5 - 5 g of iron, women 2.5 - 3.5 g. The difference in iron content in men and women is due to different body sizes and the absence of significant iron stores in the female body.
Iron deficiency can occur when it is insufficiently supplied with food and in a number of pathological conditions of the body.
Clinical manifestations of iron deficiency anemia are complaints of general muscle weakness, taste and smell disorders. Gradually, signs specific to iron deficiency join the usual symptoms of anemia. In chronic severe iron deficiency, patients develop a perverted appetite (eating chalk, plaster, clay, paper, raw vegetables, dirt, paints). Often there is a desire to inhale unpleasant odors (gasoline, kerosene, paints, and so on), there are “bites” in the corners of the mouth, dull hair color, difficulty swallowing food.
Often, early signs of iron deficiency can be manifestations of heart failure - this is when, even with little physical exertion, a person develops shortness of breath and palpitations.
Chronic iron deficiency in humans is manifested by the development of many diseases of various organs and systems.
Iodine as a microelement, it has a strong influence on the well-being and appearance of a person. Perhaps so much is said about the impact of iodine on our health due to the fact that in many regions of the globe there is a deficiency of this element in water and soil. According to the WHO, more than 1.5 snouts. people (more than 30% of the world's population) live in areas where there is insufficient iodine intake, and therefore there is a risk of developing a number of diseases caused by iodine deficiency.
The problem of iodine deficiency is very important for Belarus and Russia. Thus, more than 70% of the densely populated territories of Russia revealed a lack of iodine in water, soil and food of local origin.
Role and task- Thyroid hormones, which are based on iodine, perform vital functions. They are involved in all types of metabolic processes in the body, regulate the metabolism of proteins, fats and carbohydrates. These hormones regulate the activity of the brain, nervous system, sex and mammary glands, growth and development of the child. Recent studies by the WHO in different countries world have shown that the level of mental development (intelligence quotient) is directly related to iodine.
Sources- food products of marine origin (fish, algae, shellfish). To increase the amount of iodine in food, many manufacturers add this trace element to their products (salt, bread, flour, drinks).
According to WHO, the daily requirement of an adult for iodine is 150 micrograms. per day, and for pregnant women - 200 mcg. WHO and the International Council for the Control of Iodine Deficiency recommend the following daily iodine intakes for different age groups.
1. 50 mcg for children infancy(first 12 months of life).
2. 90 mcg for young children (up to 7 years).
3. 120 micrograms for children 7 to 12 years old.
4. 150 mcg for adults (12 years and older).
5. 200 mcg for pregnant and lactating women.
Practically throughout the entire territory of Belarus and Russia, the real consumption of iodine is less than the recommended norm by WHO, it does not exceed 40-80 mcg per day, which corresponds to such a concept as minimal to moderate iodine deficiency or moderate iodine deficiency.
- hormonal disorders, arising from iodine deficiency, may not have for a long time external signs and therefore iodine deficiency is often referred to as latent iodine hunger. Children suffer the most from iodine deficiency. These children have reduced school performance and physical development.
Lack of iodine as a "building element" of thyroid hormones is often the cause of many diseases, including hidden ones.
It is possible to single out the main manifestations of iodine deficiency associated with damage to the following organs and systems.
1. Nervous: irritability, depressed mood, drowsiness, lethargy, forgetfulness, attacks of inexplicable melancholy, deterioration of memory and attention, lowering of intelligence; the appearance of frequent headaches due to increased intracranial pressure.
2. Cardiovascular: progression of atherosclerosis, arrhythmia, increased blood pressure.
3. Hematopoietic: a decrease in the level of hemoglobin in the blood, in which treatment with iron preparations does not give a sufficient result.
4. Immune: there is an immunodeficiency with frequent infectious and colds, and immunity is reduced even with a slight weakening of the thyroid gland.
5. Musculoskeletal: there is weakness and muscle pain in the arms, thoracic or lumbar sciatica, which is not amenable to traditional treatment.
6. Urinary excretion: water-electrolyte metabolism is disturbed, general edema or edema around the eyes appear, in which the intake of diuretic drugs does not improve the condition.
7. Respiratory organs: due to immunodeficiency and impaired water and electrolyte metabolism, swelling of the respiratory tract occurs, which leads to frequent respiratory diseases and development of chronic bronchitis.
8. Reproductive: in young women, menstrual dysfunction occurs, infertility often occurs.
As we can see, the manifestation of iodine deficiency states is diverse. According to WHO, about 20 million of the world's population due to iodine deficiency have mental retardation.
Copper- a necessary element for human health, as it is part of many proteins.
Role and tasks- a person has about a dozen proteins, in which copper is included as a prosthetic element.
Sources- The body of an adult contains about 150 mg of copper, out of 10 - 20 mg is in the liver, the rest is in other organs and tissues. Every day a person consumes about 2-3 mg of copper with food, which significantly exceeds the physiological needs of the body. Therefore, of the total amount of copper taken with food, about half is absorbed in the intestines, and the rest is excreted from the body.
Copper is found in sufficient quantities in many traditional foods.
Symptoms of impaired concentration in the body- Acquired copper deficiency is rare and is usually associated with some disease.
Excess copper in the body is the same rare human condition that usually occurs when food and drinks are stored and prepared in copper utensils.
Cobalt is included in the structure of the B 12 molecule. The composition of this vitamin contains up to 4 - 15% cobalt. In vitamin B12, the cobalt atom is bonded to a cyano group, which is why it is called cyanocobalamin. Activity this vitamin largely depends on this trace element, which greatly enhances its effect, and the activity of cobalt itself in the composition of B 12 increases by about 50 times.
Role and task- cobalt stimulates hematopoiesis, promotes the absorption of iron by the body. The literature describes cases of anemia, especially in children, which is associated with a deficiency of cobalt in the body. Cobalt stimulates protein synthesis and, together with iodine, accelerates the formation of thyroid hormones, it is able to reduce blood pressure and cholesterol levels in the blood serum. Cobalt is an activator of some enzymes.
Sources- for an adult, the daily requirement for cobalt is about 0.05 - 0.1 mg. The main natural source of cobalt for humans is green leafy vegetables, which contain the most amount of this trace element.
Symptoms of impaired concentration in the body- Excess or lack of cobalt in the body is rare, usually associated with chronic diseases (deficiency) or the specifics of work (excess), when a person has to come into contact with cobalt during production.
Zinc is found in various organs and tissues and plays an important role in physiological and pathological processes.
Role and task- zinc plays an important role in tissue regeneration and is an integral part of more than 80 enzymes, it is necessary for the formation of red blood cells and other shaped elements blood. Zinc is actively involved in the metabolism of RNA and DNA, it is believed that it has an antioxidant effect, and also improves the action of other antioxidants.
Sources- The largest amount of zinc is found in offal, meat products, brown rice, mushrooms, oysters, other marine products, yeast, eggs, mustard and pistachios. The amount of zinc is significantly reduced by excessive cleaning and processing of products. So, brown rice has 6 times more zinc than white rice after grinding it.
Symptoms of impaired concentration in the body- in the human body, zinc makes up less than 0.01% of body weight. An adult contains about 1 - 2.5 grams of zinc. The highest concentration of zinc is found in bones, teeth, hair, skin, liver and muscles.
The lack of zinc in the body is associated with one of 2 reasons: a chronic disease that leads to a lack of this trace element or a lack of zinc in the soil and, accordingly, in local food products. The second variant of zinc deficiency occurs, for example, in the Middle East, where specific diseases appear much more often (syndrome of dwarfism and hypogonadism). A number of diseases cause zinc deficiency, for example: diseases of the gastrointestinal tract, liver, nephrosis, cirrhosis, psoriasis and many others. Zinc deficiency is also seen in smokers and alcoholics.
Zinc deficiency affects sexual function, as well as the function of many other organs and systems. Numerous manifestations of zinc deficiency are often similar to those that develop with premature aging syndrome. Often, cellular immunity and wound healing are disturbed, sometimes encephalopathy develops.
If a large amount of zinc enters the body, then symptoms of intoxication may develop. This is possible when zinc is consumed with acidic foods or drinks stored for a long time in galvanized dishes.
The Food and Nutrition Council of the National Academy of Sciences and the US National Research Council (1989) recommend the following intakes of zinc: children under 1 year old - 5 mg, children 1-10 years old - up to 10 mg, boys over 10 years old and adult men - 15 mg, girls over 10 years old and adult women - 12 mg, pregnant women - 15 mg, lactating women in the first 6 months - 19 mg, in the second 6 months - 16 mg.
Fluorine- most of the fluoride contained in the body is contained in the teeth and bones.
Role and task- the presence of fluoride in food is necessary for correct formation bone tissue and teeth.
Sources- natural and refined foods do not always contain enough fluoride, and therefore drinking water fluoridation is very important, especially for children, since the consumption of sufficient fluoride from childhood has great value for the proper development of the skeletal system of the body.
Rich sources of fluorine are sea fish, other marine products, tea, gelatin, but in many regions a person receives the main amount of fluorine from drinking water.
Symptoms of impaired concentration in the body- insufficient fluoride content in the human body creates a predisposition to the development of dental caries and osteoporosis
The physiological need for fluoride has not been precisely established, but most people get about 1 mg daily from fluoridated drinking water. The US National Academy of Nutrition recommends the following daily allowances for fluoride intake: infants under 6 months 0.1 - 0.5 mg; infants 6 - 12 months 0.2 - 1 mg; children aged 1 - 3 years 0.5 - 1 mg; 4 - 6 years 1 - 2.5 mg; 7 - 10 years 1.5 - 2.5 mg; 11 years and older 1.5 - 2.5 mg; adults 1.5 - 4 mg.
An excessive concentration of fluorine in the body, which can occur when it is in excess in drinking water or when large amounts of fluoride preparations are taken, is harmful and leads to toxic manifestations. At the initial stage of the development of the problem, these changes are not noticeable and can only be expressed in changes in the color of the tooth enamel. Over time, changes occur in the skeletal system, which manifest as osteosclerosis, vertebral exostoses and valgus curvature of the knee joints.
Molybdenum- is not among the microelements that are often discussed and recalled in conversations about healthy eating, although it helps the body solve many primary tasks and problems.
Role and task- molybdenum contributes to the normal metabolism of carbohydrates and fats, is an important part of the enzyme systems that regulate the utilization of iron. With sufficient supply of the body with molybdenum, the likelihood of developing anemia decreases. The trace element contributes to the preservation of good general well-being.
Sources- the largest amount of molybdenum is found in dark green leafy vegetables, unrefined grains, and legumes.
In 1989, the US National Academy of Nutrition recommended the following daily allowances for molybdenum: infants up to 6 months 20 - 40 micrograms; children aged 1 - 3 years 20 - 40 mcg; 4 - 6 years 30 - 75 mcg; 7 - 10 years 50 - 150 mcg; 11 years and older 75 - 250 mcg; adults 75 - 250 mcg.
Symptoms of impaired concentration in the body- with insufficient content of molybdenum in the body, irritability occurs, neurological disorders, tachycardia, shortness of breath, central scotoma and hemeralopia appear up to a coma.
Usually, the need to take molybdenum in addition to ordinary food does not arise, with the exception of cases when foods grown on lands poor in this trace element are eaten.
Manganese- this trace element is also often forgotten when discussing a healthy diet.
Role and task- is part of several enzymatic systems and is necessary to maintain normal bone structure.
Sources- The greatest amount of manganese is found in green leafy vegetables, products from unrefined grains (especially wheat and rice), nuts, tea. To replenish the required amount of this mineral, it is necessary to include in daily diet whole grain cereals, wheat germ bread, bean sprouts, seeds and nuts.
In 1989, the US National Academy of Nutrition recommended the following daily allowances for manganese: infants under 6 months 0.3 - 0.8 mg; infants 6 - 12 months 0.6 - 1 mg; children aged 1 - 3 years 1 - 1.5 mg; 4 - 6 years 1.5 - 2 mg; 7 - 10 years 2 - 3 mg; 11 years and older 2 - 5 mg; adults 2 - 5 mg.
Symptoms of impaired concentration in the body- with manganese deficiency, a person develops weight loss, transient dermatitis, nausea and vomiting may appear, sometimes the hair color changes and their growth slows down.
It has been established that if there is not enough manganese in the food, lactation worsens in a nursing woman. This situation can be observed because, in high-calorie and predominantly refined meat and dairy foods, which are eaten by many pregnant and lactating women, there is practically no manganese.
An excess of manganese in the body can be found in workers involved in the extraction and purification of this metal.
Selenium- until quite recently, almost no one remembered about selenium, as microelements affecting our health. Studies of recent years claim that selenium, despite the low concentration in the body, plays an important role in our lives.
Selenium was discovered in 1817 by Berzelius. He named the new element selenium after the moon.
Role and task - for a long time selenium was considered a toxic microelement playing a purely negative role in human health. However, in last years views on the role of selenium for the human body have changed dramatically. The main attention began to be paid to the problems associated with the possibility of its deficiency. Ultimately, scientists recognized selenium as an indispensable vital trace element for the human body.
Selenium is a biologically active trace element that is part of a number of hormones and enzymes and is thus associated with the activity of all organs, tissues and systems.
Selenium is involved in the processes of reproduction, development young body and aging of a person, and therefore, largely affects the duration of his life. The connection of the microelement with redox functions has been established. In some cases, it can perform the function of vitamin E, affecting many aspects of metabolism and synthesis in the body. Selenium in combination with vitamins E and A largely protect the human body from radioactive exposure.
Selenium is a fairly powerful antioxidant, it stimulates the formation of antibodies and thus increases protection against colds and infectious diseases, participates in the production of red blood cells, helps maintain and prolong sexual activity. Against the background of insufficient selenium content in the body, many people have a more severe course of the flu.
Sources- selenium is enough in ordinary foods and it is easy to maintain the required level in the body. It is necessary to eat regularly "sea meat" - fish, crabs, shrimp, a lot of it in the kidneys (pork, beef). Plant sources of selenium: wheat bran, corn, tomatoes, mushrooms and garlic.
Symptoms of impaired concentration in the body Selenium toxicity is rare in humans. Early symptoms of an excess of selenium in the body can be damage to the nails and hair. In chronic poisoning with selenium and its compounds, signs of damage appear in the form of catarrhal changes in the upper respiratory tract, bronchitis with bronchospasm, as well as toxic hepatitis, cholecystitis, gastritis and a number of other diseases.
The lack of selenium in the body is manifested in the deterioration of the general state of health and disturbances in the activity of many human organs and systems.
Bromine- a chemical element of group VII of the Periodic system of elements of D. I. Mendeleev, a subgroup of halogens. Discovered in 1826 by the French chemist Balard. Widely used in various fields of industry and medicine.
Role and task- in the human body, bromine is involved in the regulation of the nervous system, affects the functions of some endocrine organs - the sex glands, thyroid gland and others.
Sources- in nature, bromine in the form of compounds occurs in sea water and water of some salt lakes, drilling waters and as an impurity in chlorine-containing minerals. Bromine is also found in some plants, the richest in it are cereals and bread products, legumes: lentils, beans, peas, and milk.
In humans and animals, bromine is found mainly in the blood, cerebrospinal fluid and the pituitary gland.
Symptoms of impaired concentration in the body- excessive accumulation of bromine in the human body can cause a number of toxic manifestations, primarily inhibition of the functions of the central nervous system and damage to the skin. In neglected situations develops chronic runny nose, cough, conjunctivitis, general lethargy, memory loss and skin rashes.
Bor- a chemical element of the III group of the Periodic system of elements of D. I. Mendeleev. Boron is found in the earth's crust in large quantities.
Role and task- this trace element is important in the formation of bones, contributes to their strength, prevents the development of osteoporosis. It is assumed that boron improves the assimilation of calcium by bone tissue. There are reports of positive impact this trace element female body during and after menopause.
Sources- A person receives the greatest amount of boron by eating root vegetables grown in soil enriched with boron. The amount of boron in vegetables is significantly reduced by excessive cleaning of products.
Boron can enter the human body as part of food additives. In particular, bone strengthening supplements, which are especially recommended for women during menopause, may contain from 1 to 3 mg of boron. For better absorption of boron in the body, it must be balanced with calcium, magnesium and vitamin D.
Symptoms of impaired concentration in the body- when a person eats a full-fledged, mixed food, about 2 mg of boron enters his body per day. Usually in clinical practice obvious signs boron deficiency is not observed.
Excess boron in the body is usually observed only in people working in the chemical and metallurgical industries in the production of glass, enamels, abrasives and other products.
Chromium- for unknown reasons, in the bones and skin of representatives of the eastern races, the content of chromium is approximately 2 times higher than that of Europeans.
Role and task- chromium is of great importance in the metabolism of carbohydrates and fats, and is also involved in the synthesis of insulin. The trace element contributes to the normal formation and growth of the child's body.
Sources- the main food sources of chromium: brewer's yeast, meat products, poultry, egg yolk, liver, sprouted wheat grains, cheese, oysters, crabs, corn a little, shellfish. Some spirits also contain chromium.
The daily requirement for chromium for a person has not been precisely established; according to various studies, it ranges from 25 to 90 mg.
Symptoms of impaired concentration in the body- It is assumed that chromium deficiency can cause the development of atherosclerosis and diabetes mellitus, arterial hypertension. With increasing age, the content of chromium in the body decreases.
With a decrease in the content of chromium in the human body, irritability, thirst may occur, and memory loss is often noted.
A high level of carbohydrates in the diet stimulates the excretion of chromium through the kidneys.
Silicon- on Earth, this element is the second most common after oxygen and is one of the most important elements in our body. In the human body, most silicon is found in hair and skin, and in the hair of brunettes, silicon is 2 times more than that of blondes. From internal organs In humans, most silicon is found in the thyroid gland - up to 310 mg. Silicon is also found in the adrenal glands, pituitary gland and lungs.
Role and task- silicon is of great importance in the process of growth and formation of bones, cartilage and connective tissue. This trace element in the body is an important part of all connective tissue elements - skin and skin appendages, bones, blood vessels, cartilage. It plays a role in preventing osteoporosis by reducing bone fragility and promoting calcium absorption by bone tissue. Silicon improves the synthesis of collagen and keratin, strengthening the cells of the skin, hair and nails. There are reports that silicon is of great importance for the normal state of the vascular wall.
Sources- the largest amount of silicon is found in root vegetables and other foods rich in plant fiber, in fruits and vegetables grown on fertile soil, in brown rice, apricots, bananas, kelp, cherries and a number of other common foods.
Symptoms of impaired concentration in the body- the manifestation of silicon deficiency is little studied. However, there are observations that low level silicon in food can lead to weakening of skin tissues. With its deficiency in a person, nails and hair become dry and brittle, and the skin is flabby and dry. A large number of warts on the skin can also be caused by a lack of silicon in the body. With its deficiency, some disorders of brain function may occur. Silicon plays a role in the normal functioning of the cerebellum. With a lack of silicon develops general weakness, increased irritability, unreasonable confusion, difficulty concentrating, increased sensitivity to even small noises, the appearance of fear of death.
Daily physiological need in silicon has not been established, but there is evidence that it ranges from 20 to 50 mg.
It is very important that the human body absorbs silicon much better with sufficient physical activity. Against the background of hypodynamia, regardless of its content in foodstuffs, silicon deficiency naturally occurs in human tissues.
The normal content of macro- and microelements in the blood of adults
| Indicator | Values in commonly used units | Value in SI units |
| Potassium: in blood serum in erythrocytes |
3.5 - 5 mmol/l | 3.4 - 5.3 mmol/l 78 - 96 mmol/l |
| Calcium: general: free: |
8.9 - 10.3 mg% 4.6 - 5.1 mg% |
2.23 - 2.57 mmol/l 1.15 - 1.27 mmol/l |
| Magnesium (value is higher in women during menstruation) | 1.3 - 2.2 meq/l | 0.65 - 1.1 mmol/l |
| Sodium: in blood serum: in erythrocytes |
135 - 145 meq/l | 135 - 145 mmol/l 13.5 - 22 mmol/l |
| Erythrocytes: potassium sodium magnesium copper |
- | 79.4 - 112.6 mmol/l 12.5 - 21.7 mmol/l 1.65 - 2.65 mmol/l 14.13 - 23.5 mmol/l |
| Iron total | 50 - 175 mcg% | 9 - 31.3 µmol/l |
| Plasma potassium | 3.3 - 4.9 mmol/l | 3.3 - 4.9 mmol/l |
| Copper total | 70 - 155 mcg% | 11 - 24.3 µmol/l |
| Phosphates | 2.5 - 4.5 mg% | 0.81 - 1.45 mmol/l |
| Phosphorus, inorganic | - | 12.9 - 42 mmol / day |
| Chlorides: in blood in serum |
97 - 110 mmol/l | 77 - 87 mmol/l 97 - 110 mmol/l |
| ceruloplasmin | 21 - 53 mg% | 1.3 - 3.3 mmol/l |
The main rule for maintaining the optimal composition of minerals in the body is a varied and regular diet. Eat 3 - 5 times a day different products nutrition - in this case, there is very little chance of an imbalance of minerals in the body.
If you, for some reason, have independently decided that there is an excess or lack of mineral salts in the body, do not rush to use diets, restrictions on any food, or vice versa, intensively absorb food. Any symptoms of a mineral metabolism disorder are a signal for a visit to the doctor, and not a command for a drastic change in eating habits.
Additional articles with useful information
Mineral metabolism in childrenChildren differ from adults not only in their size and behavior, but also in the peculiarities of the course of physiological processes in the body. This fact should be remembered not only by doctors, but also by parents, since the nutrition of the child directly depends on them.
Possible disorders of mineral metabolism in the human bodyMost chronic human diseases begin with small disturbances in the functioning of internal organs. Proper metabolism of minerals is the basis of good health and immunity, but unfortunately this is not always the case.
