What is meant by micro and macroelements? Basic properties of minerals. Consequences of mineral deficiency

29 . 04.2017

A tale about microelements in the human body and their significance. You will learn what, in addition to microelements, is included in the body's cells and what minerals are. I will show you a table of the content of essential microelements in food products and tell you why spectral analysis of hair is used. Go!

- Why did you bring this mountain of stones?! - Ivan was indignant, trying in vain to get through a pile of cobblestones to the door to his wife’s bedchamber.

“You yourself said: “My wife needs vitamins and minerals,” the Serpent reminded philosophically, looking at the claws. - The minerals are here, and the vitamins are in the beds...

Hello friends! The commonly heard name “minerals” is not entirely correct when it comes to what microelements are needed to maintain balance in the human body, and their importance. To understand what the difference is, I offer a short excursion into inanimate nature, which is closely related to life itself.

Macro and microelements

There are a number of elements in the periodic table that have great importance for biological life. Plants, animals and humans need various substances that allow us to function normally.

Some of these agents that are part of the body's cells are called macronutrients, because they make up at least one hundredth of a percent of our entire body. Oxygen, nitrogen, carbon and hydrogen are the basis of protein, fats and carbohydrates, and organic acids.

Following them, slightly inferior in quantity, comes a number of things that are indispensable for the construction of living cells - chlorine, calcium and potassium, magnesium and phosphorus, sulfur and sodium.

Human cell

In addition to them, there are a number of elements that are contained in us in negligible quantities - less than a hundredth of a percent. Why is their concentration so important? Excess or deficiency significantly affects many biochemical processes of a living object.

Such agents are named - microelements. Their general property- they are not formed in a living organism. In order for the internal balance of cells to be maintained, they must be supplied with food in sufficient quantities.

Don't look for gems in a box

All gardeners know that a plant will not grow without natural fertilizers. The man saved Gumat 7 for him, but what for himself? Special dietary supplements.

Compilers of product brands and advertising often use the wrong name: “vitamin-mineral complex.” The word "mineral" taken from foreign language, in Russian means a natural body with a crystalline lattice. For example, diamond is a mineral, and its constituent carbon is a trace element.

Let’s not find fault with the name, let’s say that according to proven information alone there are at least three dozen of them, and no one can vouch for how many more are contained in such tiny doses that it is impossible to detect them with any device.

Here, for example, is a group of microelements that everyone knows:

• iron;
• magnesium;
• manganese;
• selenium;
• fluorine;
• zinc;
• cobalt.

And many others. Without selenium, good vision is impossible, and without iron, red blood cells, responsible for transporting oxygen to our cells, cannot exist. Phosphorus is needed by our neurocytes - brain cells, and a lack of fluoride will cause problems with teeth. Magnesium is important for, and a lack of iodine leads to the development of serious pathology. And all of them should be present in our diet.

Where, where have you gone?

What leads to a lack of certain macro- and microelements? Since in most cases food is responsible for entering the body, a deficiency or excess arises from its inferiority.

Among them there are antagonists that interfere with the absorption of each other (for example, potassium and sodium).

In general, the reasons may be:

• increased background radiation, increasing the need for certain substances;
• insufficiently mineralized water;
• geological specificity of the region of residence (for example, chronic iodine deficiency causes endemic goiter);
• poor nutrition, monotony of dishes;
• diseases that cause accelerated elimination of certain elements from the body (for example, irritable bowel syndrome);
• and bleeding in the body;
• , drugs, some medications that prevent the absorption of a number of elements or bind them;
• hereditary pathologies.

The most important of the above is the type of food. It is precisely because of the lack of microelements we need in food that we most often become deficient. But excess is also harmful. For example, table salt contains both sodium and chlorine, but if consumed in excess, it can lead to hypertension and kidney problems.

What for what?

To make it clearer why these insignificant specks of dust are so important minerals, let me give you a few examples:

• nails need calcium and phosphorus, otherwise they will become thick and brittle;
• bromine reduces excitability nerve cells and is useful for stress, but its excess can suppress sexual function;
• but manganese;
• copper helps absorb iron by being part of some enzymes;
• chrome is needed for;
• zinc is the basis, metabolism directly depends on it;
• Cobalt is contained in vitamin B12, which is necessary for hematopoiesis.

Not all microelements and vitamins are compatible with each other. Many medications inhibit the absorption of certain beneficial substances. You need to remember this before buying “vitamin-mineral” complexes at the pharmacy. It is better to have them prescribed by a doctor based on specific needs.

To determine the deficiency, the method is now used spectral analysis hair. This procedure is painless, you just need to sacrifice a couple of small strands. But it will be clear whether health problems are really associated with a lack of something in the body.

Microelements. Natural sources

I will give a small list of problems associated with the lack of one or another element. This is just a small part, external manifestation which you might suspect that you are missing something:

• weakening;

  Obviously, one vegetable or fruit cannot fill everything you need. For example, a banana contains a lot of potassium and calcium, but not enough of some other components.

  To improve your health and get rid of excess weight, mineral balance is as important as any other. After all, many substances are directly related to metabolic processes in our cells. Using this knowledge along with my video "Active Weight Loss Course" , everyone can significantly improve their life and well-being.

  That's all for today.
  Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
  And let's move on!

Video tutorial 2: Structure, properties and functions organic compounds The concept of biopolymers

Lecture: Chemical composition cells. Macro- and microelements. The relationship between the structure and functions of inorganic and organic substances

Chemical composition of the cell

It has been discovered that the cells of living organisms constantly contain about 80 in the form of insoluble compounds and ions. chemical elements. All of them are divided into 2 large groups according to their concentration:

macroelements, the content of which is not lower than 0.01%;

microelements – concentration, which is less than 0.01%.

In any cell, the content of microelements is less than 1%, and macroelements, respectively, are more than 99%.

Macronutrients:

Sodium, potassium and chlorine provide many biological processes - turgor (internal cellular pressure), the appearance of nerve electrical impulses.

Nitrogen, oxygen, hydrogen, carbon. These are the main components of the cell.

Phosphorus and sulfur are important components of peptides (proteins) and nucleic acids.

Calcium is the basis of any skeletal formations - teeth, bones, shells, cell walls. Also involved in muscle contraction and blood clotting.

Magnesium is a component of chlorophyll. Participates in protein synthesis.

Iron is a component of hemoglobin, participates in photosynthesis, and determines the performance of enzymes.

Microelements Contained in very low concentrations, they are important for physiological processes:

Zinc is a component of insulin;

Copper – participates in photosynthesis and respiration;

Cobalt is a component of vitamin B12;

Iodine – participates in the regulation of metabolism. He is an important component thyroid hormones;

Fluoride is a component of tooth enamel.

An imbalance in the concentration of micro and macroelements leads to metabolic disorders and the development of chronic diseases. Lack of calcium is the cause of rickets, iron is the cause of anemia, nitrogen is a deficiency of proteins, iodine is a decrease in the intensity of metabolic processes.

Let's consider the connection between organic and inorganic substances in the cell, their structure and functions.

Cells contain a huge number of micro and macromolecules belonging to different chemical classes.

Inorganic substances of the cell

Water. It makes up the largest percentage of the total mass of a living organism - 50-90% and takes part in almost all life processes:

thermoregulation;

capillary processes, since it is a universal polar solvent, affects the properties of interstitial fluid and metabolic rate. In relation to water, all chemical compounds are divided into hydrophilic (soluble) and lipophilic (soluble in fat).

The intensity of metabolism depends on its concentration in the cell - the more water, the faster the processes occur. The loss of 12% of water by the human body requires restoration under the supervision of a doctor; with a loss of 20%, death occurs.

Mineral salts. Contained in living systems in dissolved form (dissociated into ions) and undissolved. Dissolved salts are involved in:

transfer of substances across the membrane. Metal cations provide a “potassium-sodium pump”, changing the osmotic pressure of the cell. Because of this, water with substances dissolved in it rushes into the cell or leaves it, carrying away unnecessary ones;

formation nerve impulses, having an electrochemical nature;

muscle contraction;

blood clotting;

are part of proteins;

phosphate ion – a component of nucleic acids and ATP;

carbonate ion – maintains Ph in the cytoplasm.

Insoluble salts in the form of whole molecules form the structures of shells, shells, bones, and teeth.

Organic cell matter

General feature of organic substances– presence of a carbon skeletal chain. These are biopolymers and small molecules of simple structure.

The main classes found in living organisms:

Carbohydrates. There are various types of them present in cells - simple sugars and insoluble polymers (cellulose). In percentage terms, their share in the dry matter of plants is up to 80%, of animals - 20%. They play an important role in the life support of cells:

Fructose and glucose (monosaccharides) are quickly absorbed by the body, are included in metabolism, and are a source of energy.

Ribose and deoxyribose (monosaccharides) are one of the three main components of DNA and RNA.

Lactose (belongs to disaccharides) is synthesized by the animal body and is part of mammalian milk.

Sucrose (disaccharide) is a source of energy produced in plants.

Maltose (disaccharide) – ensures seed germination.

Also, simple sugars perform other functions: signaling, protective, transport.
Polymer carbohydrates are water-soluble glycogen, as well as insoluble cellulose, chitin, and starch. They play an important role in metabolism, perform structural, storage, and protective functions.

Lipids or fats. They are insoluble in water, but mix well with each other and dissolve in non-polar liquids (those that do not contain oxygen, for example - kerosene or cyclic hydrocarbons are non-polar solvents). Lipids are necessary in the body to provide it with energy - their oxidation produces energy and water. Fats are very energy efficient - with the help of 39 kJ per gram released during oxidation, you can lift a load weighing 4 tons to a height of 1 m. Also, fat provides a protective and thermal insulation function - in animals, its thick layer helps retain heat in the cold season. Fat-like substances protect the feathers of waterfowl from getting wet, provide a healthy shiny appearance and elasticity to the hair of animals, and perform a covering function on plant leaves. Some hormones have a lipid structure. Fats form the basis of the structure of membranes.

Proteins or proteins are heteropolymers of biogenic structure. They consist of amino acids, the structural units of which are: amino group, radical, and carboxyl group. The properties of amino acids and their differences from each other are determined by radicals. Due to their amphoteric properties, they can form bonds with each other. A protein can consist of several or hundreds of amino acids. In total, the structure of proteins includes 20 amino acids; their combinations determine the variety of forms and properties of proteins. About a dozen amino acids are considered essential - they are not synthesized in the animal body and their supply is ensured by plant food. In the gastrointestinal tract, proteins are broken down into individual monomers, which are used to synthesize their own proteins.

Structural features of proteins:

primary structure – amino acid chain;

secondary - a chain twisted into a spiral, where hydrogen bonds are formed between the turns;

tertiary - a spiral or several of them, folded into a globule and connected by weak bonds;

Quaternary does not exist in all proteins. These are several globules connected by non-covalent bonds.

The strength of structures can be damaged and then restored, while the protein temporarily loses its characteristic properties and biological activity. Only the destruction of the primary structure is irreversible.

Proteins perform many functions in the cell:

acceleration of chemical reactions (enzymatic or catalytic function, each of them responsible for a specific single reaction);
transport – transfer of ions, oxygen, fatty acids through cell membranes;

protective– blood proteins such as fibrin and fibrinogen are present in the blood plasma in inactive form, in place wounds under the influence of oxygen form blood clots. Antibodies provide immunity.

structural– peptides are partly included or are the basis cell membranes, tendons and other connective tissues, hair, wool, hooves and nails, wings and outer coverings. Actin and myosin provide contractile activity muscles;

regulatory– hormone proteins provide humoral regulation;
energy – during absence nutrients the body begins to break down its own proteins, disrupting the process of its own vital activity. That is why after a long period of hunger the body cannot always recover without medical help.

Nucleic acids. There are 2 of them - DNA and RNA. There are several types of RNA: messenger, transport, and ribosomal. Discovered by the Swiss F. Fischer at the end of the 19th century.

DNA is deoxyribonucleic acid. Contained in the nucleus, plastids and mitochondria. Structurally, it is a linear polymer that forms a double helix from complementary chains of nucleotides. The idea of ​​its spatial structure was created in 1953 by the Americans D. Watson and F. Crick.

Its monomeric units are nucleotides, which fundamentally have general structure from:

phosphate groups;

deoxyribose;

nitrogenous base (belonging to the group of purines - adenine, guanine, pyrimidines - thymine and cytosine.)

In the structure of a polymer molecule, nucleotides are combined in pairs and complementarily, which is due to different quantities hydrogen bonds: adenine + thymine – two, guanine + cytosine – three hydrogen bonds.

The order of nucleotides encodes the structural sequences of amino acids in protein molecules. A mutation is a change in the order of nucleotides, since protein molecules of a different structure will be encoded.

RNA is ribonucleic acid. The structural features of its difference from DNA are:

instead of thymine nucleotide - uracil;

ribose instead of deoxyribose.

Transfer RNA is a polymer chain that is folded in a plane in the shape of a clover leaf; its main function is the delivery of amino acids to ribosomes.

Messenger (messenger) RNA is constantly formed in the nucleus, complementary to any section of DNA. This is a structural matrix; based on its structure, a protein molecule will be assembled on the ribosome. Of the total content of RNA molecules, this type makes up 5%.

Ribosomal- responsible for the process of composing a protein molecule. Synthesized in the nucleolus. There is 85% of it in the cage.

ATP – adenosine triphosphoric acid. This is a nucleotide containing:

3 phosphoric acid residues;

As a result of cascading chemical processes, respiration is synthesized in mitochondria. The main function is energy; one chemical bond in it contains almost as much energy as is obtained from the oxidation of 1 g of fat.

Today science 92 chemical elements are known, and 81 of them are present in the human body. Each of them plays a specific role in human life processes. All these substances are divided into several groups according to a certain criterion, and some of these substances are called macroelements. Why they are called that and how they differ from microelements, what their benefits are and where they are found, you will find out by reading our article.

Meaning of the term

All chemical components found in the human body are divided into macro- and microelements. The four macroelements are called major, or organogenic, because they form the basis of our entire body. These are carbon, hydrogen, oxygen and nitrogen. The remainder consists of other macroelements, whose content is not as high as the main ones, as well as microelements.

Macroelements are those substances that percentage which are in our body above 0.005% body mass index, that is, they concentrate the lion's share of the cell mass. These elements are present in all major tissues - bone, muscle and blood. And if we add up the percentage of organogenic and other macroelements, then in the end we get 99% of the total mass of the human body.

List of macronutrients

The list of macroelements includes:

• calcium;
• chlorine;
• fluorine;
• potassium;
• magnesium;
• sodium;
• phosphorus;
• sulfur.

Role and significance in the body

Now, knowing what part of our body is made up of macroelements, it becomes completely clear that they vital for us. If even one element is not enough, this will lead to health problems and undesirable consequences. True, an excess also does not lead to anything good. That is why it is very important to know the normal content of macroelements in the human body, what functions they perform and where they are found.

An adult contains about 1-1.5 kg of this macronutrient. It is probably no secret to many that calcium is basis for our skeletal system, as well as our teeth and hair. However, his functions do not end there; he participates in various processes, for example, in neural and muscle reactions, is responsible for blood clotting, normalizes insulin and glucose levels. In addition, it is the main component of tissue fluid, cell membranes and the nucleus.

Calcium helps in the fight against allergies and inflammation, regulates the production of hormones and enzymes, and, along with sodium, controls the permeability of cell membranes. Also removes dangerous salts from our body heavy metals and is a probiotic and antioxidant. We constantly need this macronutrient, and its need becomes greater in stressful and unforeseen situations, for women in interesting position. And so that the kids are healthy and develop normally, he simply vital.

• age up to three years - 0.6 g;
• age from 4 to 10 years - 0.8 g;
• age from 10 to 13 years - 1 g;
• age from 13 to 16 years - 1.2 g;
• age from 16 to 25 years - 1 g;
• adults from 25 to 50 years old - 0.8-1.2 g;
• women during pregnancy and breastfeeding - 1500-2000 mg.

For normal indicator calcium content must be included in your diet:

• milk and other dairy products;
• fish and seafood;
• meat;
• nuts;
• tofu cheese;
• the green part of the turnip;
• dandelion leaves;
• cabbage;
• legumes

Important! Excessive use Coffee and alcoholic beverages promote the excretion of calcium, so if you lack this element, it is better to reduce or completely eliminate these drinks from your menu.

It doesn't matter what chlorine in a gaseous state can be fatal, and in the form of hydrochloric acid can cause severe burns, but this element is still vital to us. It is responsible for maintaining water balance and also performs many useful tasks. There are no organs or tissues in our body where there is no chlorine, but its greatest concentration is in the epithelium. In total, an adult has 75-100 g of this macroelement.

Chlorine, potassium and sodium together provide water-electrolyte balance. In addition, this element helps retain water in tissues, normalizes acid-base balance, it can be found in gastric juice, which breaks down food and normalizes the digestive process.

Chlorine also removes swelling, is responsible for the flexibility of our muscles and joints, improves the functioning of the liver, increases appetite and the process of fat breakdown. This element plays a significant role in maintaining the pH level of cells, participates in the process of removing carbon dioxide and toxic substances from the human body, thanks to it red blood cells are in a stable state.

To support wellness the whole body, we need only 4-6 g of chlorine per day. Breasts receive chlorine through their mother's milk, so she must monitor the level of this element in her body.

Important! Since chlorine is found in table salt, its need increases when you sweat profusely.

In addition to the usual rock salt, chlorine can still be found in foods such as meat, eggs, pink salmon, catfish, crucian carp, capelin, flounder and other fish. It is also found in cereals, legumes and olives, but its content is much lower.

Fluorine, like calcium, has effect on bone tissue, responsible for its strength and hardness. The correct formation of skeletal bones, health and appearance hair, nails and teeth.

Calcium and fluoride paired interfere caries development, penetrating into small cracks in tooth enamel. Fluorine is one of the participants complex process hematopoiesis, supports the immune system, serves prophylactic from osteoporosis, and if you have a fracture, this macronutrient will help the bones heal faster. Thanks to it, iron is better absorbed by our body, and salts of heavy metals and radionuclides are eliminated faster.

Every day a person should receive from 0.5 to 4 mg of this element. The best option It is obtained from the water we drink, since fluoride is perfectly absorbed from it. Although we also use fluoride with regular food. He is in:

• black and green tea;
• seafood and fish;
• walnuts;
• cereals;
• bran;
• wholemeal flour;
• meat and eggs;
• milk;
• liver;
• potatoes;
• green leafy vegetables;
• apples and grapefruits;
• guilt.

Truth to learn daily norm fluoride, we need to eat all this simply in huge quantities, for example, 700 g of red fish or 20 liters of milk. That's why water is the main source of fluoride for us, from which this element is absorbed by 70%. It is for this reason that in regions where natural drinking water There is little fluoride, it is added artificially.

Potassium is another one important element for you and me, and his role is irreplaceable in most exchange processes.

Because the Potassium has many functions, Let's list them in the form of a list:

• regulates water balance;
• supports heartbeat fine;
• ensures water-salt metabolism;
• normalizes the body's pH values;
• removes swelling;
• participates in the activation of enzymes;
• helps muscles work, especially the heart;
• the presence of potassium salts in all soft tissues body (vessels, muscles, capillaries, brain cells, kidneys, liver and glands internal secretion);
• has an anti-sclerotic effect, thanks to which sodium salts do not accumulate on the walls of blood vessels and in cells;
• prevents excessive fatigue, therefore it is necessary for professional athletes and older people for good health.

Norm of potassium per day for adults is within 1800-5000 mg, A for kids- within 600-1700 mg. This difference in numbers is due to the fact that the need for this element directly depends on your age, weight and what kind of physical exercise where you live and other factors. Increased potassium intake is recommended for people suffering from diarrhea, vomiting, sweating a lot, or taking diuretics.

To get the required dose of potassium, Be sure to include the following products in your menu:

• dried fruits;
• fresh vegetables and fruits;
• berries;
• sprouted grains;
• different types of nuts;
• bread;
• mint greens;
• a variety of dairy products;
• fish.

Important! To better absorb potassium, take it at the same time as vitamin B6, but alcoholic drinks There is no need to abuse it, it will worsen its absorption.

Magnesium is present in more than three hundred reactions of the vital functions of our body. It helps to better absorb calcium and B vitamins, stimulates the production of vitamin C, sodium, phosphorus, potassium, and enzymes work 50% better with it. The share of magnesium in our muscles is 40%, and in cells - 10%.

This element takes part in carbohydrate-protein and intercellular energy exchange, promotes contraction of the heart muscles, normalizes the pulse and oxygen level in the blood, helps reduce blood pressure, reducing the formation of blood clots, dilating blood vessels, acts as a regulator of blood sugar. This element also has beneficial influence for functioning nervous system, helps fight fatigue, irritability, insomnia, helps relieve muscle tension and reduce the number of spasms.

The genitourinary system also cannot do without it, because it is responsible for the removal of urine and prevents spasms that occur in this area, especially during PMS in women. A sufficient level of magnesium helps calcium to be absorbed well, and not deposited in the form of stones, and improves the condition of patients with asthma and bronchitis. In this case, children’s bones and teeth grow better, healthier and of better quality.

For adults per day you need 350-500 mg magnesium. And for women in an interesting situation, this norm rises to 1000-1200 mg. Magnesium is better absorbed together with elements such as calcium, phosphorus and vitamins C, D, B1, B6, E. But some substances and foods can complicate the process of its absorption. These include: calcium in large volumes, fats, phosphates, cobalt, zinc, lead, cadmium, nickel, as well as coffee, alcohol, some drugs and antibiotics.

Magnesium can be found in:

• leafy vegetables and fruits;
• legumes;
• brown rice;
• soy products;
• dried fruits;
• wheat germ;
• citrus fruits;
• sesame and sunflower seeds;
• fish and seafood;
• dairy products.

Did you know? A deficiency of such a macronutrient as magnesium is observed in 90% of the human population! This figure is unpleasantly impressive and makes you think.

Sodium is also one of the macroelements we need. Its role is to ensure the conduction of nerve impulses, regulate water balance, and you will also find it in the blood. Sodium is basis for intercellular fluids, and all the spaces between the cells are filled with it. Steamed potassium and sodium maintain our normal fluid balance, thereby preventing dehydration.

As one of the components of blood, this element is responsible for the dilation of blood vessels, normalizes blood pressure and affects the functioning of the myocardium. Digestive system You also can’t do without him because he is a participant in education gastric juice, helps with the transport of glucose to our cells and, in addition, is an activator of most digestive enzymes.

Sodium also has an effect on the functions of the excretory system, keeps the right level pH balance in the body and helps in maintaining and accumulating many necessary elements in blood.

Salt is the main supplier of sodium, but it can also be found in regular products nutrition. These are beets, seaweed, beef, carrots, seafood, kidneys and celery.

The proportion of phosphorus in our body is approximately 1% of the total mass, with its highest concentration found in the bones (about 85%), and another 15% distributed throughout the body.

Phosphorus is indispensable in the following processes:

• good brain function;
• bone formation and development;
• normal functioning cordially- vascular system;
• production of hormones and enzymes;
• functioning of the nervous system;
• exchange of fats, carbohydrates and proteins;
• heart function;
• redox reactions;
• the formation of phosphorylated compounds (phospholipids, nucleotides, nucleic acids, phosphoproteins, phosphorus esters of carbohydrates, vitamins, coenzymes and others) involved in metabolism;
• during the redistribution of energy and genetic information throughout all systems of the body through the intercellular fluid.

There is an intense relationship between phosphorus and calcium. These two macroelements improve the absorption of each other by our body and jointly participate in the formation of the skeleton and teeth. In addition, we need to have elements such as iron, magnesium, potassium, vitamins A, D, F, enzymes and proteins. Without them, phosphorus will be poorly absorbed. But a decrease in the level of this element occurs due to the presence of aluminum, estrogens, magnesium, androgens, corticosteroids and thyroxine.

Every day an adult needs 1-2 g of phosphorus, pregnant and lactating women need 3-3.8 g, children and adolescents need 1.5-2.5 g.

Important! If you experience heavy physical activity, your need for phosphorus will increase significantly, almost 100%.

Now let’s find out what foods you need to eat so that the problem of lack of this important macronutrient never affects you. You can find phosphorus in:

• cereals;
• bread;
• in mushrooms;
• in vegetables (potatoes, pumpkin, carrots, garlic, cabbage);
• greenery;
• walnuts and sunflower seeds;
• in legumes;
• black caviar;
• beef liver and brains;
• fish;
• rabbit meat;
• dairy products;
• eggs.

Sulfur is also called beauty mineral for the reason that it is an indispensable component for beautiful hair, nails and skin. However, this element affects not only appearance, but also the body as a whole. Sulfur occupies 0.25% of the total volume of the human body; it is one of the components of cells, as well as nervous, bone and cartilage tissues. Sulfur is involved in life processes and is the material from which amino acids, enzymes, vitamins and hormones are composed.

It plays a central role in maintaining the balance of acids in the blood and the coordinated functioning of the nervous system. Sulfur normalizes blood sugar levels, improves immunity and is a strong anti-allergen. It also effectively heals wounds, removes inflammation, increases the body’s resistance to radio radiation, stimulates the liver to remove bile, and removes waste and toxins from the body. Sulfur relieves muscle cramps, as well as pain in muscles and joints.

Per day a person needs I 500-1200 mg of sulfur. To reach your norm, consuming the following products will help you:

• cereals and cereals;
• bakery products;
• onions, cabbage, garlic, asparagus;
• horseradish and mustard;
• gooseberries, apples and grapes;
• chicken eggs;
• lean beef;
• fish;
• dairy products, especially cheese.

Organogenic elements and their benefits

We already mentioned at the beginning of the article about the most essential macroelements, which make up the largest part of our body. This oxygen, carbon, hydrogen and nitrogen. Let's look at each of these elements separately and find out what role they play in maintaining our healthy functioning.

Oxygen surrounds us everywhere, without it there would be no life on planet Earth, and since we are the inhabitants of this planet, our need for oxygen comes first. Human body contains approximately 65% ​​oxygen, and this, for a moment, is about 40 kilograms! For humans, as well as for the rest of the planet’s inhabitants, oxygen is a universal chemical oxidizer. Without it, it is not possible to synthesize ATP, the main source of energy for almost all inhabitants of the planet.

Thanks to oxygen we are able release energy from the substances we consume. It also removes decay products, including carbon, which is part of the carbon dioxide we exhale. In free form, oxygen is found in the atmosphere, and in bound form in almost all chemical compounds (mainly in water). At rest, a person consumes about 2 g of oxygen per minute. The source of oxygen for humans is respiratory process, in which oxygen enters the body from the atmosphere and also through food and water.

The percentage of carbon in the human body is 18%, which is about 12 kg for an adult. Like other organogenic elements, carbon acquires biological value only as part of various compounds:

• carbon compounds are the material from which all tissues of the body are composed;
• carbon is structural element organic compounds;
• he is a participant in absolutely all life processes;
• during the oxidation of carbon compounds, energy is released that a person needs daily;
• Carbon monoxide stimulates lung function and controls blood pH levels.

Part of the hydrogen in the human body is occupied 10%, and by the number of atoms - 50%, that is, every second atom in our body is hydrogen. Hydrogen alone does not carry any value; it acquires it only as part of chemical compounds- water, proteins, fats, carbohydrates and other substances. The most valuable compound for people is hydrogen with oxygen, that is, water, which is the medium for life and reproduction of cells.

Did you know? A person is made up of as much as 60% water! However, it is distributed throughout the body differently, for example, in adipose tissue the amount of water reaches only 20%, in bones-25%, in the liver-70%, in muscle tissue -75%, in blood- 80%, and there is even more water in the brain than in liquid blood,-as much as 85%.

Another, no less important significant group hydrogen compounds are acids, which produce hydrogen ions and thereby form the pH environment. Another job of hydrogen is that it creates hydrogen bonds that form the forms of active proteins and the double-stranded structure of DNA.

Hydrogen is found in almost all products, but most people get it from water.

Mass fraction of nitrogen in human body reaches 2,5%. Nitrogen is a component of amino acids, nucleotides, hemoglobin, some hormones and mediators. In amino acids it produces peptides and proteins, in nucleotides it produces DNA and RNA, and in hemoglobin it helps transport oxygen to all parts of the body.

Several hormones derived from amino acids also contain nitrogen. The means of “communication” between nerve cells - mediators - also contain acetylcholine (nitrogen atom).

Nitric oxide, which is part of some medications, affects the walls of blood vessels, relaxing and expanding them.

Nitrogen is 80% of the atmosphere, however, our body is not able to process this element in its simplest form. We get it from proteins, peptides, amino acids, as well as through compounds containing it - nucleotides, purines, etc. The norm of nitrogen per day is 10-20 g, which is approximately equal to 60-100 g of protein food per day.

What happens in the body when there is a shortage or excess

No matter how much a person cares about his health, modern conditions life lead to the fact that even with the most varied diet There may be a shortage of any macronutrient. Sometimes it also happens that a person self-diagnoses and takes additional macronutrient supplements when in fact they do not need it. In order to promptly determine the lack or excess of macroelements, we list the symptoms that arise in such cases.

Symptoms of deficiency

The main symptoms of insufficient macronutrients include:

• joint pain;
• convulsions;
• fatigue and drowsiness;
• problems with the digestive system;
• headaches and dizziness;
• lack of appetite;
• nausea and vomiting;
• mood swings;
• fragility nail plate and hair loss;
• osteoporosis, arthritis, kidney stones;
• dry skin and loss of elasticity;
• disruption of the central nervous system and the functioning of internal organs;
• tachycardia;
• frequent colds.

Excess macronutrients

During an excess of macronutrients, the following symptoms may occur:

• nausea and vomiting;
• weak or absent appetite;
• poor kidney function;
• arrhythmia;
• general malaise;
• absent-minded attention;
• bradycardia;
• osteoporosis;
• low or high blood pressure;
• swelling;
• irritation and inflammation on the skin;
• the appearance of stones in the bladder;
• pain in the eyes;
• dry cough;
• headache;
• high body temperature;
• with excess fluoride, bronchitis and pneumonia can develop.

Microelements and macroelements: what is the difference?

It's no secret that macro- and microelements are of great value for our health, and you should always monitor their sufficient level in the body. Yes, indeed, both are very important, but there is a rather significant difference between them, and it lies in the quantity in which they are present in the body.

Let us repeat once again that macroelements are elements whose presence in our body ranges from 25 g to 1 kg, but the amount of microelements starts from 0.015 g and below. However, this does not diminish their role; many unpleasant symptoms during a deficiency or excess of microelements, just as during a deficiency or excess of macroelements. Microelements are also involved in most life processes, each of them performs a specific task in our harmonious system.

Drawing conclusions, we can say that you need to carefully monitor the operation of your mechanism and remember that Every detail is important for good coordinated work. Macroelements are one of the most important details; without them there would be no life and we ourselves would not exist. We hope that this article was useful and informative for you. We wish good health you and your loved ones!

Potassium is involved in muscle contraction, regulates blood pressure and heart rate, and ensures the passage of impulses through the nervous system. Potassium helps remove fluid from the body, prevents some forms of depression, improves oxygen supply to the brain, helps get rid of toxins and even prevents strokes (Magnesium (Mg) also plays an important role for heart health).
In most physiological processes, potassium acts as an antagonist to sodium (Na), therefore, to preserve good health It is necessary that the ratio of sodium to potassium in the diet is 1:2. Excess sodium in the body, which is harmful to health, can be neutralized by introducing additional amounts of potassium.

Calcium (Ca)

Calcium is the main building material for the formation of bones and teeth. Calcium is part of the blood, cellular and tissue fluids. Participates in blood clotting and reduces the permeability of vascular walls, preventing the penetration of foreign allergens and viruses into cells.
Stimulates the functions of certain enzymes and hormones, insulin secretion, has an anti-inflammatory and anti-allergenic effect, increases the body's defenses, affects the synthesis of nucleic acids and protein in muscles, the processes of restoring water balance in the body, and has an alkalizing effect in the body. acid-base balance along with sodium (Na), potassium (K) and magnesium (Mg).

Magnesium (Mg)

Magnesium is one of the most common elements in nature; it is an integral component of bones and tooth enamel in humans and animals, and is part of chlorophyll in plants. Magnesium ions are found in drinking water, and in sea ​​water a lot of magnesium chloride.
Magnesium is necessary for the metabolism of glucose, amino acids, fats, transport of nutrients, and is required for energy production. Magnesium is involved in the process of protein synthesis, transmission of genetic information, and nerve signals. Essential for maintaining a healthy cardiovascular system. Adequate magnesium levels reduce the likelihood of heart attacks.

Sodium (Na)

Sodium, along with potassium (K) and chlorine (Cl), is one of three nutrients that humans need in large quantities. The sodium content in the body is 70-110 g. Of this, 1/3 is found in bones, 2/3 in fluid, muscle and nervous tissues.
Sodium is involved in the regulation blood pressure and the mechanism of muscle contraction, maintenance normal heartbeat, gives endurance to tissues. It is very important for the digestive and excretory systems of the body, helping to regulate the transport of substances in and out of each cell.

Sulfur (S)

Sulfur is part of the most important amino acids (methionine, cystine), hormones (insulin), a number of B vitamins and vitamin-like substances (pangamic acid and “vitamin” U).
Sulfur is known as the "beauty mineral" and is essential for healthy skin, nails and hair. Plays an important role in energy production, blood clotting, and the synthesis of collagen - the main protein connective tissue and in the formation of certain enzymes.

Phosphorus (P)

Phosphorus has an effect on mental and muscle activity, along with calcium, it gives strength to teeth and bones - it participates in the formation of bone tissue.
Phosphorus serves to implement almost every chemical reaction in the body and for energy production. In energy metabolism, phosphorus compounds (ATP, ADP, guanine phosphates, creanine phosphates) play a critical role. Phosphorus is involved in protein synthesis, is part of DNA and RNA, and is also involved in the metabolism of proteins, carbohydrates and fats.

Chlorine (Cl)

Chlorine takes an active part in maintaining and regulating water balance in the body. It is necessary for normal nervous and muscle activity, promotes digestion, helps remove substances clogging the body, takes part in cleansing the liver of fat, and is required for normal operation brain.
In animals and humans, chlorine ions are involved in maintaining osmotic balance; the chloride ion has an optimal radius for penetration through the cell membrane. This is precisely what explains its joint participation with sodium and potassium ions in creating constant osmotic pressure and regulating water-salt metabolism. The body contains up to 1 kilogram of chlorine and is concentrated mainly in the skin.

Macroelements are biologically significant substances, the content of which in the body exceeds 0.01%. In fact, these compounds make up the flesh of any living organism. Without these substances, organic life is impossible.

Macroelements - general characteristics and functions

These substances are also called macronutrients, organogenic nutrients and constitute an essential part of organic bodies.

There is an extensive group of biogenic macroelements from which nucleic acids (DNA, RNA), proteins, lipids and fats are built. Biogenic macroelements include:

• Nitrogen;
• Oxygen;
• Hydrogen;
• Carbon.

The subject of this article is another group of macroelements, which are contained in the body in smaller quantities, but are also necessary for full life and physiological processes.

These elements include:

• Phosphorus;
• Potassium;
• Magnesium;
• Sulfur;
• Calcium;
• Sodium;
• Chlorine.

Together with microelements, macroelements form a broader concept - “minerals”. Macroelements are not sources of energy, but are included in almost all tissues and cellular structures of the body.

Basic macroelements and their role in the body

Let's consider the main macroelements, their physiological and therapeutic significance in the human body.

Calcium

Calcium is the most important microelement in the body. It is part of muscle, bone and nervous tissue.

The functions of this element are numerous:

• Skeletal formation;
• Participation in the process of blood clotting;
• Hormone production, enzyme and protein synthesis;
• Muscle contraction and any physical activity body;
• Participation in the functioning of the immune system.

The consequences of calcium deficiency are also varied: muscle pain, osteoporosis, brittle nails, dental diseases, tachycardia and arrhythmia, renal and liver failure, blood pressure surges, irritability, fatigue and depression.

With a regular calcium deficiency, a person’s eyes lose shine, their hair becomes faded, and their complexion becomes unhealthy. This element is not absorbed without vitamin D, so calcium supplements are usually produced in combination with this vitamin.

Calcium has “enemies” that contribute to the active release of this element from the body.

These “enemies” are alcohol, stress, anticonvulsant medications, physical inactivity. Calcium levels drop sharply in a woman’s body during pregnancy.

Phosphorus

Phosphorus is called an element of human energy and mind.

This macroelement is part of high-energy substances and performs a fuel function in the body. Phosphorus is found in bone, muscle tissue and almost all internal environments body.

The macroelement is involved in the nervous system, regulates, and influences the strengthening of bone tissue. Phosphorus deficiency can cause osteoporosis, memory problems, headaches, and migraines.

Phosphorus metabolism affects calcium metabolism and vice versa, therefore, in the composition of vitamin-mineral complexes, these two elements are often presented together - in the form of calcium glycerophosphate.

Potassium

Potassium is necessary for the full functioning of the internal secretion organs, muscles, vascular system, nervous tissue, brain cells, liver and kidneys.

This macronutrient stimulates the accumulation of magnesium, which is important for the stable functioning of the heart muscle. Potassium also normalizes heart rate, regulates blood balance, prevents the accumulation of sodium salts in blood vessels, supplies oxygen to brain cells, and helps remove toxins from the body.

Together with sodium, potassium ensures the functioning of the potassium-sodium pump, due to which muscle contraction and relaxation occurs.

Potassium deficiency causes a state of hypokalemia, which is expressed in disruption of the heart, muscles, decreased mental and physical activity. With a deficiency of the element, sleep is disturbed, appetite decreases and immune status body, skin rashes appear.

Magnesium

Magnesium plays the role of a coenzyme in many metabolic processes, regulates the functioning of the nervous system, participates in the formation of the skeletal system. Magnesium preparations have a sedative effect in nervous excitement, stimulate the immune system, normalize intestinal functions, work Bladder and prostate gland.

Magnesium deficiency causes muscle cramps, spasms, abdominal pain, irritability and increased excitability. Mg deficiency is observed in epilepsy and hypertension. It has been noted that the administration of magnesium salts to patients with oncological diseases slows down the development of tumors.

Sulfur

Sulfur is a very interesting macronutrient; it is responsible for the cleanliness of the body.

With sulfur deficiency, the skin suffers first: it takes on an unhealthy color, spots, peeling areas and various rashes appear on it.

Sodium and chlorine

These elements are combined into one group for the reason that they enter the body precisely in combination with each other - in the form of table salt, the formula of which is NaCl. The basis of all body fluids, including blood and gastric juice, is a weakly concentrated saline solution.

Sodium performs the function of maintaining muscle tone, vascular walls, ensures the conduction of nerve impulses, regulates the body’s water balance and blood composition.

Sodium deficiency is common in vegetarians and people who strictly do not consume table salt. Temporary deficiency of this macroelement can be caused by taking diuretics, intense sweating, large blood loss. Critical decline sodium levels in the body are accompanied by muscle cramps, vomiting, abnormal dry skin, sharp decline body weight. However increased amount sodium is undesirable and causes swelling of the body and increased blood pressure.

Chlorine also plays a role in blood balance and blood pressure. In addition, it is involved in the secretion of hydrochloric acid, which is essential for digestion. There are practically no cases of chlorine deficiency in the body, and an excess of this element is not dangerous to health.