In 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 illnesses. Need minerals in nutrition 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 the normal functioning of the body.

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! When boiling and other types cooking a significant part of the vitamins is destroyed, and 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 the organic matter. 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:

1. Monotonous diet and other nutritional errors.
2. Pollution or too thorough purification of drinking water.
3. Lack of mineral content in water and earth's crust in various regions of the earth.
4. Alcohol use and medicines that bind inorganic ions.
5. Loss of mineral components in bleeding, irritable bowel syndrome, ulcerative colitis, Crohn's disease.

Important! When studying diet tables indicating the content of inorganic elements, one should remember about poor absorption insoluble complexes. There are more such connections in fresh vegetables and fruits, compared to 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 additives insoluble in water, 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

With a deficiency, as well as an overdose, mineral components and vitamins can be dangerous.

Indicators daily requirement vary greatly from source to source. In the West, the daily intake of non-organic nutrients higher than in Russia. In vitamin and mineral complexes 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

Many elements in 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 ingredients reach their destination due to malabsorption. 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. Edible salt is the most accessible form delivering a large amount of Cl - and Na + ions to the body. 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 natural waters little I sell iodized salt 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. Inorganic components do not represent energy value (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.

Minerals in most cases make up 0.7–1.5% (on average 1%) of the edible part food products. The exception is those products in which they add edible salt(usually 1.5–3%). The content of minerals in food (both macro- and microelements) is small, but their biological activity in the body is very high. Minerals do not have energy value However, without them, human life is impossible.

Many elements in the form mineral salts, complex compounds and organic substances are part of living matter and are essential nutrients that must be consumed daily with food. The content of minerals in the main foodstuffs is shown in table 1.

Table 1. - Mineral composition staple foods

(according to I. M. Skurikhin, M. N. Volgarev “Chemical composition of food products”, 1987)

The daily intake of chemical elements with food should be at a certain level, and the same amount of chemical elements should be excreted from the body daily, since their content in it is relatively constant.

Mineral substances perform a plastic function in the processes of human life, participating in the metabolism of almost any human tissue. Their role is especially great in the construction of bone and dental tissue, where elements such as phosphorus and calcium predominate. Mineral substances are involved in the most important metabolic processes of the body: water-salt, acid-base, contained in the cytoplasm and biological fluids, play a major role in ensuring the constancy of osmotic pressure, which is necessary condition for the normal functioning of cells and tissues. Minerals are part of complex organic compounds (hemoglobin, hormones, enzymes). In the form of ions, minerals are involved in the transmission of nerve impulses, provide blood clotting. Many enzymatic processes in the body are impossible without the participation of certain minerals.

As already mentioned, depending on the amount of minerals in the human body and food, minerals are divided into two groups: macronutrients (tens, hundreds of mg / kg in food, and in the body mass fraction exceeds 0.01%; Ca, P, Mg, K, Na, Cl, S) and microelements (in the body below 10–5%; in products, units and less than mg per 100 g of product Fe, Zn, I, F).

Trace elements are conditionally divided into two groups: absolutely or vital (cobalt, iron, copper, zinc, manganese, iodine, bromine, fluorine) and the so-called probably necessary (aluminum, strontium, molybdenum, selenium, nickel, vanadium and some others).

A characteristic feature of the necessary element is the bell-shaped form of the curve of dependence of the body's response on the dose of the element.

With a small intake of this element, significant damage is caused to the body (solid curve). It functions on the brink of survival. This is mainly due to a decrease in the activity of enzymes that include this element. The solid curve indicates an immediate positive response with increasing concentration starting at zero (assuming incoming necessary substance saturates the places of its binding and does not enter into any other interactions that are actually quite possible). This solid curve describes optimal level, covering a wide range of concentrations for many metal ions. The curve passes through a maximum and begins to fall to negative values: the biological response of the body becomes negative, and the metal goes into a discharge toxic substances, i.e. with a further increase in dose, toxic effect excess of this element, as a result of which a lethal outcome is not excluded.

To the most deficient minerals in the diet modern man include calcium and iron, excess - sodium and phosphorus.

Biological activity and toxicity of s-elements. Among s-elements most important biochemical functions perform metal cations of the 3rd and 4th periods. According to the content in living organisms, incl. and in the human body, group IA elements sodium and potassium belong to oligobiogenic elements in contrast to lithium, rubidium and cesium, which belong to ultramicrobiogenic elements. Alkali metal compounds are part of the tissues and fluids of human, animal and plant organisms. Sodium and potassium are vital necessary elements. The physiological and biochemical role of lithium, rubidium, and cesium is not well understood, and they can be classified as impurity elements.

Cations of s-elements of the 3rd and 4th periods, as well as some inorganic anions, are the main components that determine the physicochemical properties of biological fluids. The electrolyte composition of body fluids is characterized mainly by the content of Na, K, Mg, Ca, S, C, P, C1 and some other elements in the form of the corresponding ions and differs for intracellular and extracellular fluids.

The composition of the extracellular fluid is close to that of sea ​​water in the pre-Cambrian era, when animals with a closed circulatory system appeared. Since then, the salinity of the sea has continued to increase, while the composition of the extracellular fluid has remained constant. The main cation in the extracellular fluid is the Na + ion, and the anions are dominated by Cl - and HCO 3 - . Inside the cells, the K + cation and the HPO 4 2– anion predominate. To comply with the physicochemical law of electroneutrality, which any living organism as a whole obeys, a certain lack of inorganic anions is compensated by anions of organic acids (lactic, citric, etc.) and acidic proteins that carry a negative charge at physiological pH values. If outside the cell organic anions compensate for a slight lack of negative charge, then inside the cell they must compensate for about 25% of the positive charges created by inorganic cations. Since cell membranes are easily permeable to water, they can be destroyed by slight differences in fluid pressure inside and outside the cell membrane. Therefore, the osmotic pressure inside the cell should be equal to that in the extracellular fluid, i.e. a living cell obeys the law of isosmolality . Increased content cations in relation to the concentration of anions in extracellular fluids in comparison with intracellular media leads to the fact that the outer surface of cell membranes is positively charged relative to its inner surface, and this has a huge biological significance. In biological fluids, the concentration of osmotically active particles (regardless of their charge, size and mass) is expressed in units of osmolality - milliosmoles per 1 kg of water. Since the main cations and anions of intracellular fluids are multiply charged, then (at the same osmolality) the concentration of electrolytes, expressed in milliequivalents per 1 liter, will be significantly higher inside the cell than in extracellular fluids, which mainly contain singly charged ions.

Biological activity and toxicity of p-elements. Among R-elements in biological systems the most common non-metals are hydrogen, carbon, nitrogen, oxygen, phosphorus, sulfur and chlorine, important biological functions are performed by trace elements: iodine, silicon, boron, selenium, fluorine, arsenic and bromine.

R-Metals in most cases are toxic to the body, which is explained by the fact that, exhibiting the properties of mild acids, their ions form strong bonds with oxygen- and sulfur-containing groups of such bioligands as proteins (including enzymes), nucleic acids, etc. d.

Biological activity and toxicity of d-elements. d-Block Periodic system includes 32 elements of the 4th–7th large periods, for which the structure of the outer electron shells of atoms can be expressed by the general formula: (P – 1)d a ns b ,

For d-metals, the most characteristic is the formation of coordination compounds with various, incl. and biogenic, ligands, which basically determines their biological activity. Availability d-orbitals, only partially filled with electrons, allows the cations of these metals to interact with ligands - anions or electron-donating molecules. The geometry of the resulting complexes depends on the nature of the complexing metal ion. The complex may have the structure of a tetrahedron, a flat square, a trigonal bipyramid, or an octahedron. When analyzing the structure, physicochemical and biochemical properties of these complexes Special attention refers to the nature of the connection and the geometry of the complex. In coordination compounds, ions d-metals are capable of forming, in addition to σ-bonds, direct and reverse dative π-bonds. This causes a high complexing ability and variability of coordination numbers d-metals. As a rule, in biocomplexes these are even coordination numbers from 4 to 8, less often 10 and 12.

It can be argued that in biosystems of free ions d There are practically no -metals, since they are either hydrolyzed or are part of coordination compounds. Most often d- elements participate in biochemical reactions as part of complexes with ligands - amino acids, peptides, proteins, hormones, nucleic acids, etc. The most common metalloenzymes, such as carbonic anhydrase, xanthine oxidase, cytochromes, etc., are biocomplexes d-metals. The prosthetic groups of hemoglobin, transferrin and other complex proteins are also chelate complexes d-metals.

The vital metals Zn, Cu, Fe, Mn, Co, Mo (“metals of life”) are part of various metalloenzymes that catalyze acid-base and redox biochemical reactions.

Many connections d-elements, especially derivatives of Cd, Hg, V, Ag, Ni and Zn, have a toxic effect on living organisms, the mechanisms of which will be discussed on specific examples below.

MINERALS, THEIR ROLE AND SIGNIFICANCE IN HUMAN NUTRITION.

BIOMICROELEMENTS, ENDEMIC DISEASES

Minerals are essential nutrients that enter the body with food. The importance of minerals in human nutrition is very diverse: they are included in the complex of substances that make up the living protoplasm of cells, in which the main substance is protein, in the composition of all intercellular and interstitial fluids, providing them with the necessary osmotic properties, in the composition of supporting tissues, bones of the skeleton and in the composition of tissues such as teeth, in which hardness and special strength are needed. In addition, minerals are present in some endocrine glands(iodine - in the composition of the thyroid gland, zinc - in the composition of the pancreas and gonads), are present in some complex organic compounds (iron - in the composition of Hb, phosphorus - in the composition of phosphatides, etc.), as well as in the form of ions participate in the transmission of nerve impulses, provide blood clotting.

The importance of minerals for a growing organism is great. The increased need for them in children is explained by the fact that the processes of growth and development are accompanied by an increase in the mass of cells, mineralization of the skeleton, and this requires the systematic intake of a certain amount of mineral salts into the child's body.

Minerals enter the body mainly with food. Elements, i.e. Minerals found in foods can be divided into three groups: macronutrients, micronutrients and ultramicronutrients.

Macronutrients are present in products in significant quantities - tens and hundreds of mg%. These include: phosphorus (P), calcium (Ca), potassium (K), sodium (Na), magnesium (Mg).

trace elements present in food products in quantities of not more than a few mg%: fluorine (F), cobalt (Co), iron (Fe), manganese (Mn), copper (Cu), zinc (Zn), etc.

Ultramicroelements- their content in products, as a rule, in µg%: selenium (Se), gold (Au), lead (Pb), mercury (Hg), radium (Ra), etc.

Macronutrients

One of the most important minerals is calcium(Sa). Calcium is a constant component of blood, it is involved in blood coagulation, is part of cell and tissue fluids, is part of the cell nucleus and plays an important role in the growth and activity of cells, as well as in the regulation of the permeability of cell membranes, participates in the transmission of nerve impulses , muscle contraction, controls the activity of a number of enzymes. The main significance of calcium is its participation in the formation of the bones of the skeleton, where it is the main structural element (the calcium content in the bones reaches 99% of its total amount in the body).

The need for calcium is especially increased in children, in whose body bone-forming processes take place. The need for calcium also increases during pregnancy and especially in nursing mothers.

A long-term lack of calcium in food leads to a violation of bone formation: to the occurrence of rickets in children, osteoporosis and osteomalacia in adults.

Calcium metabolism is characterized by a feature that, with a lack of it in food, it continues to be excreted from the body in significant quantities due to the body's reserves (bones), which causes calcium deficiency (in China in the province of Shangui, where there was a vicious custom to feed mothers in within a month after the birth of a child only rice porridge, a huge number of women became crippled due to osteomalacia).

Calcium is a hard-to-digest element. Moreover, its digestibility depends on the ratio with other food components and, first of all, with phosphorus, magnesium, as well as protein and fat.

Calcium absorption is primarily influenced by its ratio with phosphorus. The most favorable ratio of calcium and phosphorus is 1:1.5, when easily soluble and well absorbed calcium phosphate salts are formed. If there is a significant excess of phosphorus in food compared to calcium, in this case, tribasic calcium phosphate is formed, which is poorly absorbed (Table 1).

An excess of fat in food has a negative effect on calcium absorption, since a large amount of calcium soaps, i.e., calcium compounds with fatty acids, is formed in this case. In such cases, the usual amount of bile acids is not enough to convert calcium soaps into complex soluble compounds, and these calcium soaps are excreted in the feces in an indigestible form. Favorable ratio of calcium to fats: 1 g of fat should contain at least 10 mg of calcium.

An excess of magnesium in the diet has a negative effect on calcium absorption. This is explained by the fact that for the breakdown of magnesium soaps, as well as calcium ones, bile acids are required. The optimal ratio of Ca:Mg is 1:0.5.

Oxalic and inositol-phosphoric acids, which form insoluble salts, have an adverse effect on the absorption of calcium. Significant amounts of oxalic acid are found in sorrel, spinach, rhubarb, and cocoa. A lot of inositol-phosphoric acid is found in cereals.

A sufficient content of high-grade proteins and lactose in food has a beneficial effect on the absorption of calcium.

One of the decisive factors for good calcium absorption, especially in young children, is vitamin D.

Calcium is best absorbed from milk and dairy products. However, even if up to 80% of the body's need for calcium is met by these products, its absorption in the intestine usually does not exceed 50%. At the same time, in a mixed diet, it is dairy products that make it possible to provide a sufficient amount of calcium and its optimal ratio, which ensures good absorption of this macronutrient.

Calcium is also found in green onions, parsley, and beans. Significantly less in eggs, meat, fish, vegetables, fruits, berries.

Bone meal can also be a source of calcium, which has good digestibility (up to 90%) and can be added in small quantities to various dishes and culinary products (porridge, flour products).

A particularly large need for calcium is observed in patients with bone injuries and in tuberculosis patients. In tuberculosis patients, along with protein breakdown, the body loses large amounts of calcium, and therefore a tuberculosis patient needs a large intake of calcium into the body.

Phosphorus(P) is involved in the metabolism of carbohydrates, fats and proteins. It is an element that is part of the structure of the most important organic compounds, is part of nucleic acids and a number of enzymes, and is also necessary for the formation of ATP. In the human body, up to 80% of all phosphorus is part of bone tissue, about 10% is in muscle tissue.

The body's daily need for phosphorus is 1200 mg. The body's need for phosphorus increases with insufficient intake of protein from food, and especially with increased physical activity. In athletes, the need for phosphorus increases by 2.5 mg, and sometimes by 3-4.5 mg per day.

Above are data on the content of phosphorus in some foodstuffs and its ratio in them with calcium (see Table 1). In foods of plant origin, phosphorus is found in the form of salts and various derivatives of ortho phosphoric acid and, mainly, in the form of organic compounds of phosphoric acid - in the form of phytin, which is not broken down in the human intestine (no enzyme). Its slight splitting occurs in the lower sections due to bacteria. In the form of phytin, phosphorus is found in cereal products (up to 50%). The breakdown of phytin is facilitated by the production of bread with yeast and an increase in the rise time of the dough. In cereals, the amount of phytin decreases when they are pre-soaked overnight in hot water.

If necessary, the content of phosphorus in diets can be increased through various products. Here is the data on the content of phosphorus in some foodstuffs, mg%:

Meat and fish products 140 - 230

Hard cheeses 60 - 400

Eggs 210-215

Bread 108-222

Groats (buckwheat, oatmeal, millet) 220-330

Legumes 370-500

Magnesium (Mg), along with potassium, is the main intracellular element. It activates enzymes that regulate carbohydrate metabolism, stimulates the formation of proteins, regulates the storage and release of energy in ATP, reduces excitation in nerve cells, relaxes the heart muscle, increases the motor activity of the intestines, helps to remove toxins and cholesterol from the body.

Magnesium absorption is hindered by the presence of phytin and excess fat and calcium in food.

The daily requirement for magnesium is 400 mg per day. In pregnant and lactating women, the need for 50 mg per day increases. With a lack of magnesium in the diet, the absorption of food is disturbed, growth is delayed, and calcium is found in the walls of blood vessels.

Here is the data on the content of magnesium in some foods, mg%:

Wheat bread 25-51

Bread with bran 60- 90

Brown rice, beans, peas 120-150

Buckwheat groats 78

Sea fish and other seafood 20-75

Meat beef 12-33

Milk 9-13

Hard cheeses 30-56

Parsley, dill, lettuce 150-170

Apricots, apricots, raisins 50-70

Bananas 25-35

Thus, mainly plant foods are rich in magnesium. A large number of contain wheat bran, cereals (oatmeal, etc.), legumes, apricots, dried apricots, apricots, raisins. Little magnesium in dairy products, meat, fish.

Micro and ultra microelements

Iron(Fe) is necessary for the biosynthesis of compounds that provide respiration, hematopoiesis, participates in immunobiological and redox reactions, is part of the cytoplasm, cell nuclei and a number of enzymes.

Iron assimilation is prevented by oxalic acid and phytin. For assimilation, B 12, ascorbic acid is necessary.

Need: men 10 - 20 mg per day, women 20 - 30 mg per day.

With iron deficiency, anemia develops, gas exchange and cellular respiration are disturbed. Excess iron can have a toxic effect on the liver, spleen, brain, and increase inflammation in the human body. With chronic alcohol intoxication iron can accumulate in the body, leading to copper and zinc deficiencies.

Here is the data on the iron content in some foods, mg%:

Wheat and rye bread 3 - 4

Soy, lentils 6-9

Meat beef 9-10

Poultry meat 2-8

Pork liver 15 - 20

Beef and pork kidneys 9-10

Lungs, heart 4 - 5

Spinach 3 - 4

Corn, carrot 2 - 2.5

Eggs 2 - 2.5

Sea fish 2 - 3

However, in an easily digestible form, iron is found only in meat products, liver, egg yolk.

Zinc(Zn). Insufficient intake of this trace element in the body leads to a decrease in appetite, anemia, underweight, decreased visual acuity, hair loss, and contributes to the occurrence of allergic diseases and dermatitis. T-cell immunity is specifically reduced, which leads to frequent and prolonged colds and infectious diseases. Against the background of zinc deficiency in boys, there is a delay in sexual development.

Excess intake of zinc can lower the total body content of such an important element as copper.

The daily requirement of the body for zinc ranges from 12 to 50 mg, depending on gender, age and other factors. Here is the data on the content of zinc in some foods, mg%:

Wheat and rye bread 2 - 4.5

Animal meat 2 - 5

Internal organs of animals 15 - 23

Fish 0.7-1.2

Crabs 2 - 3

Oysters 100-400

Dried cream, hard cheeses 3.5 - 4.5

soy, lentil, green pea 3 - 5

Oats and oat flakes 4,5 - 7,6

Corn 2 - 3

Blueberry 10

Selenium (Se). V last years very much attention is paid to this ultramicroelement in human nutrition. This is primarily due to its influence on a wide variety of processes in the body. With a deficiency of selenium in the diet, immunity and liver function decrease, there is an increased tendency to inflammatory diseases, cardiopathy, atherosclerosis, diseases of the skin, hair and nails, and the development of cataracts. Growth slows down, reproductive function is disturbed. A relationship was found between selenium deficiency in diets and the incidence of cancer of the stomach, prostate, colon and breast.

Selenium is an antagonist of mercury and arsenic, due to which it is able to protect the body from these elements and cadmium in case of their excessive intake into the body.

The daily requirement for selenium is from 20 to 100 mcg, which, in normal conditions provided by a variety of food products. At the same time, the limited range of products that is typical for our days due to economic reasons, can lead to a deficiency of this element in the diet of the population. Here is the data on the content of selenium in some foods, mg%:

Wheat bread 60

Meat beef 10 - 350

Chicken meat 14 - 22

Beef heart 45

Liver 40 - 60

Pork fat 200 - 400

Sea fish 20 - 200

Soy, lentils, sunflower seeds 60 - 70

Garlic 200-400

Pistachios 450

As can be seen from the above, the content of selenium in food products can fluctuate within a fairly wide range. This is most often associated with the natural biogeochemical features of individual territories. So, in our country, selenium-deficient provinces include the North-West region (Republic of Karelia, Leningrad region), the Upper Volga region (Yaroslavl, Kostroma and Ivanovo regions), the Udmurt Republic and Transbaikalia. By the way, it was precisely with a deficiency of selenium in the North-West region of our country, as well as in other countries adjacent to it (Finland, Sweden, Norway) that they tried at the beginning of the 20th century. explain the cause of the occurrence of alimentary-paroxysmal-toxic myoglobinuria (Haff and Yuksov's disease) - food poisoning of unclear etiology, recorded in this region. However, this point of view was not confirmed, especially since in subsequent years this disease was repeatedly described in the Novosibirsk region (Sartlan disease), where there is no natural selenium deficiency.

Copper(Cu). Refers to microelements that have natural biogeochemical provinces with a content deficit and artificial biogeochemical provinces with a content significantly exceeding the norm. Swampy and soddy-podzolic soils are especially poor in copper, on which grown products also contain little copper.

Copper deficiency adversely affects hematopoiesis, iron absorption, the state of connective tissue, myelination processes in the nervous tissue, increases the predisposition to bronchial asthma, allergic dermatosis, cardiopathy, vitiligo and many other diseases, and disrupts menstrual function in women.

An increased content of copper in the body is often observed in acute and chronic inflammatory diseases, bronchial asthma, liver and kidney diseases, myocardial infarction and some malignant neoplasms. The mechanism of this increase is not entirely clear and, obviously, is not the result of excess intake, but the result of changes in the body's metabolic processes.

Chronic intoxication with copper, with its excessive intake in technogenic regions of high content, leads to functional disorders of the nervous system, kidney liver, ulceration and perforation of the nasal septum, allergic dermatoses.

The body's daily requirement for copper is 1-2 mg. Here is the data on the content of copper in some foods, mg%:

Cucumbers 8 - 9

Pork liver 3.6 - 7.6

Nuts 2.8-3.7

Cocoa beans 3 - 4

Chocolate 1.1 - 2.7

Rose hips 1.5 - 2

Hard cheeses 1 - 1.2

Poultry meat 0.1 - 0.5

Eggs 0.05-0.25

Mushrooms 0.2-1

Fish 0.1-0.6

Walnut 0.9

Parsley, dill, cilantro 0.85

Beef and pork liver 3 - 3.8

Meat miscellaneous 0.1-0.2

Thus, the required amount of copper in normal diets can only be gained by combining a variety of foods, including rich sources of this trace element. When using products obtained in technogenic biogeochemical provinces and containing excessive amounts of copper, the opposite problem may arise - reducing the total content of copper in the diet through the use of products exported from other regions with a low content of copper.

Cobalt (Co). This ultramicroelement is known to be integral part molecules of vitamin B 12 (cyanocobalamin) synthesized under normal conditions in the human body. This vitamin is necessary to ensure rapid cell division, First of all, in the hematopoietic tissues of the bone marrow and nervous tissues. The role of cobalt in stimulating erythropoiesis is great.

With insufficient intake of cobalt with food, anemia develops. With a strict vegetarian diet, women have a violation menstrual cycle, degenerative changes in the spinal cord, hyperpigmentation of the skin. It must be remembered that often anemia and other manifestations of deficiency of cobalt and its organically bound form - vitamin B 12 are not caused by a deficiency in intake, but by a decrease in their absorption due to the presence of a mucoprotein synthesized in the gastric mucosa.

The deficit of cobalt intake can be associated with living in biogeochemical provinces, as well as with the impact of certain occupational hazards (for example, carbon disulfide), which disrupt its metabolism in the human body. The daily requirement of the human body for cobalt is 14-78 mcg. Here is the data on the content of cobalt in some foodstuffs, mg%:

Beef and pork liver 19 - 20

Beef and pork meat 7 - 8

Rabbit meat 15.5-16.2

Beef and pork kidneys 8 - 9

Beans and peas 8

River fish 0 - 35

Sea fish 12 - 40

Kalmar 95

Shrimps 120

Beetroot, lettuce, parsley 3 - 4

Black currant 4

Red pepper 3 - 3.5

Buckwheat and millet 3

Manganese(Mn). plays important role in cell metabolism. It is part of the active center of many enzymes, plays a role in protecting the body from the harmful effects of peroxide radicals.

The lack of manganese leads to a violation of carbohydrate metabolism by the type of non-insulin dependent diabetes, hypocholesterolemia, delayed hair and nail growth, increased convulsive readiness, allergies, dermatitis, impaired cartilage formation and osteoporosis. With the development of osteoporosis, calcium intake will exacerbate manganese deficiency, as it makes it difficult for the body to absorb it. Phosphates, iron, products containing a large amount of tannin and oxalates (tea, spinach, etc.) also prevent the absorption of manganese in the body. An excess of manganese in the diet increases the deficiency of magnesium and copper.

The body's daily requirement for manganese is 2 - 9 mg. Here is the data on the content of manganese in some foodstuffs, mg%:

Wheat and rye bread 1.2 - 2.3

Sliced ​​loaf bread 0.8

Millet and buckwheat groats 1.1-1.5

Beans and peas 1.3-1.4

Beet, dill, parsley 0.7 - 0.8

Raspberry, black currant 0.6 - 0.9

Beef kidneys and liver 0.16 - 0.3

Iodine (I). The main role of iodine in the body is participation in the formation of thyroid hormones. In addition, it takes part in the oxidation of fats, controls and organizes the protective mechanisms of the human body. Indirectly, through thyroid hormones, iodine affects the nervous system, determines the normal energy metabolism, the quality of reproductive health, affects the mental and physical development of the child's body.

The intake of iodine in the body occurs mainly through the digestive tract, a small amount - through the lungs with inhaled air, and very little - through the skin.

Inorganic iodine that enters the body, with the blood flow enters thyroid gland and is captured by active proteins, turning into an integral part of the hormone - thyroxine. During the day, 100-300 micrograms of hormonal iodide enters the blood from the thyroid gland. The consumption of iodine is replenished due to its intake with food.

The problem of iodine deficiency for our country is extremely relevant, since more than 50% of its territory have a lack of iodine in water and soil, and hence in food products of local origin.

Research carried out in different countries world have shown that in regions of severe iodine deficiency, 1-10% of the population has cretinism, 5-30% have neurological disorders and mental retardation, and 30-70% have a decrease in mental abilities. The result of chronic iodine deficiency is the development endemic goiter.

Iodine deficiency states are not rare. According to WHO, more than 1.5 billion inhabitants of our planet are at risk of developing such disorders. Iodine deficiency is observed in almost the entire territory of our country. The most widely known in this regard are the foothill and mountainous regions of the North Caucasus, the Urals, Altai, the Siberian Plateau, and the Far East. Iodine-deficient territories include the regions of the Upper and Middle Volga, Verny and Central regions of the European part of the country. About 100 million Russians live in their territories. Studies show that even in Tambov and Voronezh regions, which were considered non-endemic, the frequency of goiter in schoolchildren reaches 15-40%. The percentage of detection of goiter is also high in schoolchildren in Moscow and the Moscow region - respectively, 14 and 29% (M.V. Veldanova, A.V. Skalny, 2001).

Prevention of iodine deficiency should be carried out in several directions, of which the main one should be recognized as ensuring the intake of sufficient amounts of iodine with food through natural foods with a high content of it.

Here is the data on the content of iodine in some foods, mg%:

Seaweed Up to 3000

Cod 135

Shrimps 110

Chicken egg 20

Animal meat 6.8 - 7.2

Beef liver 6.3

Beetroot Up to 7

Poultry meat 4 - 5.6

Potato 5

Cow's milk 16

Cream 20% 9.3

Beans and soybeans 8.2-12.1

Salad, grapes 8

Bread different 3 - 5.6

Cereals different 3.3 - 5.1

Walnuts 3.1

The richest sources of iodine in the diet are seafood, as well as milk and eggs. Regarding Products plant origin, then the data presented are averaged. In natural iodine-deficient biogeochemical provinces, its content can be significantly lower. In this case importance acquires the importation of products from other iodine-free territories.

But often this way does not solve the problem of iodine supply. In these cases resort to the use in the diet of the population of special foods enriched with iodine - iodized salt, iodized butter, bread, milk and other products enriched with iodine.

Minerals are important food elements that enter the human body with food. They are part of the substances that make up the living protoplasm of cells, where protein acts as the main component.

Significance for life

Mineral substances are present in the composition of interstitial and intercellular fluids, giving them certain osmotic properties. There are also in the bones of the skeleton, supporting tissues, where they create special strength.

Minerals are in the composition of the endocrine glands:

• iodine is found in the thyroid gland;
• zinc is present in the sex glands.

Phosphorus and iron ions are involved in the transmission of nerve impulses that ensure blood clotting.

Importance for children

Minerals are essential for children. The increased need of a growing organism for such elements is explained by the fact that development is associated with an increase in the mass of cells, the process of mineralization of the skeleton, which is possible only if they are systematically supplied to the child's body.

The importance of minerals is obvious, which is why it is so important that foods containing micro and macro elements are used in children's nutrition.

Macronutrients in products are present in significant amounts: tens and hundreds of mg%. Among them are: calcium, phosphorus, sodium, potassium, magnesium.

Trace elements in food products are contained in small quantities: iron, copper, cobalt, zinc, fluorine.

Importance of Calcium

This chemical element is a permanent constituent of the blood. It is this mineral substance in the diet that is needed for the processes of activity and growth of cells, the regulation of the permeability of their membranes, and the transmission of nerve impulses. Calcium is needed to control the activity of enzymes, muscle contractions.

It acts as the main structural element in the formation of the bones of the skeleton. The need for calcium is high in children in whose bodies bone formation processes occur, as well as in pregnant women and nursing mothers.

In the case of a prolonged lack of calcium in food, disturbances in bone formation appear, rickets develop in children, and osteomalacia appears in adults.

Insufficient content of minerals causes the appearance of many problems, not only physical, but also psychological.

Calcium is considered a difficult to digest element. It depends on its ratio with other food components, for example, magnesium, phosphorus, fat, protein.

Among those foodstuffs in which it is present in significant quantities, there are: rye and wheat bread, oatmeal, buckwheat.

With an excess of fat in food, the absorption of calcium decreases, since a significant amount of its compounds with fatty acids is formed.

V similar situations bile acids are not enough to convert calcium soaps into soluble complex compounds, as a result of which they are not absorbed, they are excreted along with feces. The ratio of fats with calcium is considered favorable at the rate of 10 mg per 1 g of fat.

This process is also negatively affected by an excess amount of magnesium in the diet. Salts of this alkaline earth metal also need bile acids therefore, calcium absorption is reduced. Oxalic acid, contained in spinach, sorrel, cocoa, rhubarb, also negatively affects the absorption of calcium by the human body.

The maximum amount of this important element a person receives from milk and dairy products. It is also found in beans, parsley, green onions. An excellent source of calcium is bone meal, which can be added to flour products and cereals. The need for calcium in patients with bone injuries is essential. In the absence of it, human body recovery takes much longer.

Importance of Phosphorus

Minerals include compounds that contain this non-metal. It is phosphorus that is the component that is included in the structure of important organic substances: nucleic acids, enzymes, it is needed for the formation of ATP. In the human body, most of this element is found in bone tissue, and about ten percent of it is present in muscle tissue.

The daily requirement of the body in it is 1200 mg. The need for the element increases in case of insufficient intake of protein with food, as well as with a significant increase in physical activity.

In foods of plant origin, phosphorus is found in as well as various derivatives. phosphoric acid, for example, in the form of a phytin. This confirms the importance and significance of the content of phosphorus in the water in the form of ions.

Iron is an essential micronutrient

Let's continue the conversation about why minerals are so important. Iron salts are required by the body for the biosynthesis of substances, full respiration, and hematopoiesis. Iron takes part in redox and immunobiological reactions. It is in the composition of the cytoplasm, some enzymes, cell nuclei.

An excess of iron has a toxic effect on the spleen, liver, brain, leads to inflammatory processes in the human body.

In the case of alcohol intoxication, iron accumulates, resulting in copper.

Even though it is in various products nutrition, in an easily digestible form, iron is present only in the liver, meat products, egg yolk.

Purpose of zinc

The lack of this microelement contributes to a decrease in appetite, the appearance of anemia, weakening of visual acuity, hair loss, the appearance of numerous allergic diseases and dermatitis. As a result, a person develops long and frequent colds, and in boys, inhibition of sexual development is observed. This element found in dry cream, hard cheeses, corn, onions, rice, blueberries, mushrooms. Only with a sufficient content of this element in water, food, one can count on the full physiological development of the younger generation.

Ultra trace elements: selenium

Minerals in the soil, food containing this element, help to increase immunity. With a lack of selenium, the number of inflammatory diseases increases, atherosclerosis, cardiopathy develops, nail and hair diseases appear, cataracts develop, development and growth are inhibited, problems with reproductive function. This element protects the body from cancer of the prostate, stomach, breast, colon.

For example, selenium deficiency is observed in the Leningrad, Arkhangelsk, Yaroslavl, Ivanovo, Kostroma regions, Karelia.

Copper

The lack of mineral substances in water, food, for example, copper, leads to a deterioration connective tissue, menstrual disorders in women, allergic dermatoses, cardiopathy.

With its increased content in the body, chronic and acute inflammatory diseases, develops bronchial asthma, diseases of the kidneys, liver appear, are formed malignant neoplasms. At chronic intoxication body with copper, a person develops functional disorders of the nervous system.

iodine deficiency

If this mineral substance in the soil, water, is present in insufficient quantities, this contributes to the failure of the thyroid gland. Iodine has a significant effect on the nervous system, is responsible for the normality of energy metabolism, reproductive health, affects the physical and mental development child.

Iodine enters the body through the digestive tract, as well as with air through the lungs. In an inorganic form, it enters the thyroid gland with the bloodstream, is captured by active proteins, and turns into part of the hormone thyroxine. About 300 mg of this iodide enters the bloodstream per day. Its deficiency in water, food causes cretinism, neurological disorders, mental retardation. With chronic deficiency, endemic goiter develops.

Such problems are typical for residents northern regions, in the diet of which there are insufficient amounts of marine products.

Such violations have been identified in 1.5 billion inhabitants of our planet. As universal remedy prevention, the use of iodized table salt in the amount of 5-10 g per day. For example, for children and teenagers great option prevention of iodine deficiency doctors believe daily use a tablespoon of dry kelp.

In plant products, some of the important compounds are removed with waste. Cleaning vegetables, heat treatment, leads to a loss of 10-20% of minerals.

The human body is a complex biochemical laboratory, where metabolic processes. They are the ones who provide normal functioning living organism, are needed to build bone tissue, regulate water-salt metabolism, maintain in cells internal pressure. Without minerals, the functioning of the digestive, cardiovascular, and nervous systems is impossible.

Important Facts

It is impossible to determine the mineral substance that is most necessary for the human body, since with a lack of one mineral, a complete metabolic failure occurs, numerous diseases appear.

Without the presence of iron, manganese, copper, manganese, nickel, and calcium cations in sufficient quantities, hormones, enzymes, and vitamins do not work. This leads to a violation of a full-fledged metabolism, a decrease in immunity.

Causes of imbalance

Prolonged lack or excess of minerals is a serious danger to humans. The main reasons for such violations are:

• Monotony of nutrition, use in the diet individual products, which contain trace amounts of minerals.
• The specificity of the mineral composition of products associated with the chemical content of water, soil in some geographical areas. Excess or lack of mineral salts leads to the appearance of specific diseases.
• Unbalanced nutrition, insufficient content in food of fats, carbohydrates, proteins, vitamins reduces the absorption of calcium, magnesium, phosphorus.
• Violation of the culinary processing of food products.
• Improper defrosting of fish and meat are accompanied by total loss minerals.
• Prolonged digestion of vegetables leads to the fact that almost 30 percent of the mineral salts turn into a decoction.

Conclusion

Not only water, but also the soil is a pantry of minerals. A significant amount of various salts is found in the bowels of the earth. As a result of natural corrosion, they enter the water in the form of cations and anions. It is water that plays an important role in organizing the basic processes within a living organism. At insufficient content it contains the main micro, macro elements, it ceases to fully fulfill its basic functions, which negatively affects the health of the individual.

In order for the body to work properly without any deviations, it must receive vitamins and minerals contained in food. Each substance has its own direct function that contributes to normal operation. internal organs and systems.

Minerals in food

There are micro and macro elements that are important for the body, and the second should be more ingested.

Useful minerals in foods:

1. Sodium. Needed for education gastric juice and also regulates the functioning of the kidneys. involved in the transport of glucose. Daily rate- 5 g, which requires 10-15 g of salt.
2. Phosphorus. It is important for bone tissue, and it is also involved in the formation of enzymes necessary for obtaining energy from food. The daily norm is 1-1.5 g. There is it in bran, pumpkin and sunflower seeds, and also in almonds.
3. Calcium. The basis for the structure and restoration of bone tissue, and it is also important for correct operation nervous system. daily rate- 1-1.2 g. There are hard cheeses, poppy seeds and sesame seeds, as well as dairy products.
4. Magnesium. Necessary for the formation of enzymes that provide protein synthesis. Magnesium promotes vasodilation. You need 3-5 g per day. Products containing this mineral substance: bran, pumpkin seeds, nuts and.
5. Potassium. Important for the heart, blood vessels and nervous system. Potassium regulates the rhythm of the heart and removes excess fluid. The daily norm is 1.2-3.5 g. There is in black tea, dried apricots, beans and sea ​​kale.
6. Iron. It takes part in the formation of hemoglobin, and it is also needed for immunity. The body should receive 10-15 mg per day. Found in seafood pork liver, seaweed and buckwheat.
7. Zinc. It is necessary for the occurrence of redox processes, and it also contributes to the formation of insulin. The daily norm is 10-15 mg. It is found in oysters, bran, beef and nuts.