Minerals: definition, meaning. Minerals and trace elements

In the diet, minerals are no less important than proteins, fats, carbohydrates, and vitamins.

They participate in the growth and creation of cells and tissues of the body and by permeating certain tissues of the body they create the skeleton.

Minerals have no energy value, but are necessary for the functioning of the body. When they are deficient in the human body, specific disorders arise that lead to characteristic diseases (for example, a dog placed in salt-free diet, dies after 5 weeks, and pigeons after 2 - 3 weeks).

Minerals make up a significant part of the human body (about 3 kg of ash). In bones they are presented in the form of crystals, in soft tissues - in the form

A true or colloidal solution in a compound composed mainly of proteins. Minerals that are contained in food products and body tissues can be in the form of:

Macroelements (significant amount);

Microelements (small amounts).

Microelements there are:

Basic nature (these include calcium, magnesium, potassium, sodium).

Acidic in nature (these include phosphorus, sulfur, chlorine).

Each mineral plays a special role in the human body.

Basic characteristics of minerals.

Calcium.

Up to 99% of the calcium present in the body is concentrated in the bones of the skeleton, about 1% in all organs, tissues and biological fluids. However, the significance of this element is not limited to its role in the formation of inert tissue. It is necessary to maintain neuromuscular excitability, it is involved in the process of blood clotting, and affects the permeability of cell membranes.

The calcium requirement for adults is 800 mg/day.

Milk and dairy products are rich in calcium.

Magnesium.

Normalizes the condition nervous system, regulates calcium and cholesterol metabolism, has the property of dilating blood vessels, and lowers blood pressure. Various cereals, peas, bread (from coarsely ground flour) are rich in magnesium. fish products(sprats, pink salmon, etc.).

Potassium.

Ensures the normal functioning of the circulatory system, processes of nervous excitation in the muscles, and intracellular metabolism. Mainly found in plant foods. A lot of potassium is found in potatoes (429 mg/100g), bread (240 mg/100g), watermelons, melons, and dried fruits (apricots, pears, apples). Legumes have a significant potassium content: soybeans (1796 mg/100g), beans (1061 mg/100g), peas (900 mg/100g). Oatmeal, millet and other cereals contain a lot of potassium. Vegetables are a significant source of potassium: cabbage (148 mg/100g), carrots (129 mg/100g), beets (155 mg/100g), as well as animal products: milk (127 mg/100g), beef (241 mg/100g), fish (162 mg/100g).

With a mixed diet, the need for potassium is fully satisfied, but there are significant seasonal fluctuations, low consumption in the spring (about 3 g per day), maximum in the fall (5 - 6 g per day).

Sodium.

It is widely present in all organs, tissues and biological fluids of the human body. He plays important role in the process of intracellular and external cellular metabolism. Sodium salts are present mainly in extracellular fluids - lymph and blood serum. An important place belongs to sodium compounds in the formation of the blood buffer system, providing acid-base balance. It enters the body in the form of sodium chloride (table salt).

Phosphorus.

Phosphorus compounds play a particularly important role in the activity of the brain, skeletal and cardiac muscles, and sweat glands.

Dairy products have a significant phosphorus content, in particular cheeses (up to 60 mg/100g), as well as eggs (470 mg/100g in the yolk). There is a lot of phosphorus in legumes: in beans (504 mg/100g), peas (369 mg/100g), as well as in bread and cereals (200-300 mg/100g), however, the absorption of phosphorus in grains is low and is associated with a high specific gravity of phytic connections. An important source of phosphorus is meat and fish (120 – 140 mg/100g). The need for phosphorus in adults is 1600 mg/day, in children 1500 – 1800 mg/day.

Sulfur.

A necessary structural element of some amino acids, it is part of insulin and takes part in its creation. The most important sources are beef, pork, sea bass, cod, mackerel, eggs, milk, cheese.

Chlorine.

Regulates osmotic pressure in cells and tissues, catalyzes water exchange, takes part in the creation of hydrochloric acid in the stomach. The release of chlorine from the body occurs mainly through urine and sweating. During heavy physical work with high temperature within a few hours a person can lose up to 10 g of sodium chloride. During intense work, when significant sweating occurs, additional salt intake is recommended, which contributes to better water retention in the body.

The amount of additional salt given ranges from 5 to 10 g per dose, but not more than 2 times a day. In hot shops, supplying workers with carbonated salt water (0.5% sodium chloride solution) is widely used. The body's need for chlorine is met by sodium chloride (table salt).

In total, the body requires about 30 g of macroelements per day, of which 11 g of chlorine, 8.2 g of sodium compounds Na 2 O.

Most important minerals in food. Minerals in the human body play an extremely important role: they control metabolic and immune processes, support chemical processes in cells, participate in the formation of many enzymes and hormones, provide hematopoiesis processes, and are building materials. bone tissue.

Minerals are divided into micro (potassium, calcium, magnesium, sodium, phosphorus, sulfur, chlorine) and macro (iron, zinc, copper, selenium, molybdenum, iodine, manganese) elements. Both are necessary for normal functioning all organs and systems of the body, and our body needs relatively larger quantities of macroelements than microelements, expressed in micrograms per 1 kg of human body weight.

You can slightly increase the salt intake in case of severe physical activity and when overheated, for example, in the heat, or if you live in conditions of high humidity. People involved in any kind of sport require more sodium, since during intense exercise it is released more heavily through sweat.

Where is sodium found:

Sodium is primarily salt: table, sea, rock, and salted meat and fish products, brines and broths, pickled and pickled vegetables and fruits, etc. also contain a lot of sodium. In addition, sodium is contained in cheese, especially in feta cheese, rye bread, mineral water, less in meat, fish, seafood, seaweed; sodium is present in small amounts in carrots, beets, garlic, and prunes.

Food is considered the most beneficial for the body. sea ​​salt- it contains natural minerals as it is obtained by evaporation sea ​​water, use it when cooking!

Keep in mind that if you are a big coffee drinker, frequent caffeine consumption will contribute to sodium loss.

Phosphorus

Almost 80% of all trace elements contained in the body are found in bone tissue. Phosphorus metabolism is closely related to calcium metabolism. Phosphorus is involved in the formation of enzymes responsible for obtaining energy from food. Consumption of phosphorus prevents lipid metabolism disorders and thereby normalizes cholesterol levels. The daily intake of phosphorus is 1-1.5 g.

Where is phosphorus found:

brewer's yeast (1753 mg), wheat bran (1276 mg), pumpkin seeds (1144 mg), wheat germ (1118 mg), sunflower seeds (837 mg), brazil nuts(693 mg), sesame seeds (592 mg), soy (554 mg), almonds (504 mg), cheddar cheese (478 mg), flounder (450 mg), milk and dairy products, cheeses, beef and beef liver, rabbit meat, fish, eggs, nuts, peas, beans, oatmeal, buckwheat, millet, rice, pearl barley, Jerusalem artichoke, cabbage, beets, carrots, cucumbers, tomatoes, potatoes, cherries, apricots, grapes, apples, watermelon, pear , currants, strawberries.

Keep in mind that most phosphorus comes from products of animal origin, and it is absorbed from them better than from plants, although they also contain a lot of it.

You'll get daily norm phosphorus if you eat:

Pumpkin seeds – 6 tablespoons

Hard cheese - 150 g

Oat flakes – 350 g

You can see the recipe for preparing a tasty and healthy dish - beef.

Calcium

Calcium is one of the most important minerals, it is a building block for bone tissue, necessary for normal operation nervous system. Thanks to calcium, the body maintains acid-base balance and ensures normal metabolism. The average human need for calcium is 1.0 g - 1.2 g. With a lack of calcium in the human body, a dangerous disease can develop, or in other words, bone fragility. In what products look for it important mineral?

Where is calcium found:

poppy seeds (1667 mg), sesame seeds (1474 mg), hard cheese (1000 mg), wheat bran (950 mg), halva (824 mg), young nettle (713 mg), black tea (495 mg), seeds sunflower (367 mg), cherry (309 mg), rose hips (257 mg), nutmeg and pistachios (250 mg), parsley (245 mg), watercress (214 mg), dairy products, nuts, peas, beans, beans, soybeans, green peas, lentils, all leafy greens, broccoli, cauliflower, seaweed, radishes, carrots, celery, asparagus, citrus fruits, apples, apricots, strawberries, blackberries, gooseberries, grapes, peaches, currants, salmon, sardines.

Please note that without vitamin D (found in eggs, fatty varieties fish and is synthesized by the sun), calcium is not absorbed, and the best way to absorb it is a combination of calcium with vitamin D, phosphorus, magnesium and ascorbic acid. Normally, the ratio between calcium and phosphorus in the body should be 2:1; if more phosphorus enters the body, then the calcium content begins to fall.

Those who like to drink a lot of coffee, soda, eat sweets, salty, fatty foods, drink alcohol and smoke tobacco need to remember that the loss of calcium by the body increases and, accordingly, the need for it increases.

You will get your daily requirement of calcium if you eat:

Sesame seeds – 100 g

Hard cheese -150 g

Kefir - 2 cups

You can see the recipe for making something tasty and healthy.

Iron

Iron performs a vital function in the body – it participates in the formation of hemoglobin in the blood. The body's ability to resist infections and produce energy depends on the iron content in the blood. The daily iron requirement is 10-15 mg.

Where is iron found:

dried porcini mushrooms (30 mg), shellfish (25 mg), wheat bran and molasses (20 mg), pork liver (20 mg), brewer's yeast (18 mg), seaweed (17 mg), cocoa powder (15 mg ), pumpkin seeds and sesame seeds (14 mg), cocoa powder and lentils (12 mg), sesame seeds (11 mg), buckwheat(8 mg), peas (7 mg), egg yolk (7 mg), blueberries (7 mg), offal: heart, liver, kidneys, white fish, citrus fruits, apples, pomegranates, pears, strawberries and wild strawberries, blackberries, plums , apricots, quince, peaches, cherries, blueberries, raspberries, currants, plums, bananas, dried fruits, nuts, rose hips, dill, parsley, onions, celery, horseradish, garlic, in young nettles, dandelion leaves and radish tops, carrots, turnips , pumpkin, beets, potatoes, cucumbers, tomatoes, spinach, cabbage, pumpkin, beets, bread, wheat and rye, legumes, rye bread.

Iron from meat and fish is more easily absorbed than from plant foods. When creating a menu, it is important to remember that food contributes to the absorption of iron, rich in vitamin C. Therefore, when preparing fish, do not forget to generously pour lemon juice over it. And when eating meat, prepare a salad of fresh vegetables as a side dish.

You will get your daily iron requirement if you eat:

Pork liver – 50 g

Veal liver - 200 g

Sesame seeds – 80 g

Beef -200 g

If you have been diagnosed with a lack of iron in your blood - anemia, then, as an option, you can prepare your own lunch: vegetable salad and drink a glass.

Zinc

Zinc is a component of more than 100 enzymes, which provide redox processes in the body. Zinc is necessary for the formation of insulin and the regulation of the activity of the gonads. Zinc, like vitamin A, is important for. The daily requirement for zinc for humans is 10-15 mg.

Where is zinc found:

oysters (60 mg), wheat bran (16 mg), beef (10 mg), yeast (8 mg), sesame seed(7.9 mg), pumpkin seeds (7.44 mg), chicken liver (6.6 mg), nuts (6 mg), cocoa powder (6.3 mg), sunflower seeds (5.3 mg), beef liver (5 mg), cheese (5 mg), beef tongue (4.8 mg), soy and beans (4.2 mg), egg yolk (4 mg), beans and peas (3.2 mg), pork and lamb (3 mg), goose (2.4 mg), rabbit, dried mushrooms, fish and seafood, milk, corn, buckwheat, barley, oatmeal, honey, apples, citrus fruits, raspberries, currants, avocado, dried fruits, green vegetables, cabbage, beets, celery, garlic, onions, nettles, asparagus, radishes, radishes, potatoes, carrots, tomatoes.

You should not drink tea with your food, as the tannin contained in tea interferes with the absorption of zinc, this is especially important to consider for those who have been diagnosed with anemia.

In order to get the maximum amount of zinc from food, it is recommended to stew and bake it; significantly less zinc remains during cooking; of course, you should not fry food either.

You will get your daily requirement of zinc if you eat:

Oysters (large) – 1 piece

Beef liver – 170 g

Turkey – 700 g

You can cook healthy, tasty dietary dish – .

The most useful products according to the ratio of minerals in them

It is important not only the supply of macro- and microelements, but also the ratio in which various minerals are found among themselves in the body. presents a list of products that contain the most successful combination of calcium, phosphorus, magnesium and potassium. Regular use of these food products is guaranteed maximum benefit for health, since the natural ratio of minerals in them is optimal for humans. Pay attention to the most healthy foods according to the mineral ratio in them:

1. Cottage cheese (Ca – 150 mg, P – 216 mg, Mg – 8, K – 112 mg)
2. Beans (Ca – 150 mg, P – 541 mg, Mg – 103, K – 1110 mg)
3. Hazelnuts (Ca – 140 mg, P – 229 mg, Mg – 172, K – 717 mg)
4. Peas (Ca – 115 mg, P – 329 mg, Mg – 128, K – 730 mg)
5. Walnuts (Ca – 90 mg, P – 564 mg, Mg – 100, K – 660 mg)
6. Salad (Ca – 77 mg, P – 34 mg, Mg – 40, K – 220 mg)
7. Rye bread (Ca – 75 mg, P – 174 mg, Mg – 40, K – 227 mg)
8. Celery (Ca – 63 mg, P – 27 mg, Mg – 33, K – 393 mg)
9. Chicken egg (Ca – 50 mg, P – 215 mg, Mg – 12, K – 140 mg)
10. Cabbage (Ca – 50 mg, P – 31 mg, Mg – 16, K – 185 mg)
11. Carrots (Ca – 33 mg, P – 55 mg, Mg – 12, K – 200 mg)
12. Leek (Ca – 31 mg, P – 58 mg, Mg – 14, K – 175 mg)
13. Millet (Ca – 27 mg, P – 233 mg, Mg – 83, K – 211 mg)
14. Rice (Ca – 24 mg, P – 97 mg, Mg – 26, K – 100 mg)
15. Buckwheat (Ca – 21 mg, P – 298 mg, Mg – 78, K – 480 mg)
16. Cucumbers (Ca – 16 mg, P – 42 mg, Mg – 13, K – 142 mg)
17. Beetroot (Ca – 16 mg, P – 43 mg, Mg – 23, K – 290 mg)
18. Potatoes (Ca – 10 mg, P – 58 mg, Mg – 23, K – 610 mg)
19. Tomatoes (Ca - 10 mg, P - 26 mg, Mg - 8, K - 290 mg)
20. Apples (Ca – 6 mg, P – 11 mg, Mg – 9, K – 275 mg)

In order to avoid any deficiency minerals, food must be varied. If you have bad habits, are forced, then you have a great need for minerals and this must be taken into account when compiling your daily menu. In addition, under certain physiological conditions of the body - in children during growth and in pregnant women, the need for iron and calcium increases. Remember that prolonged heat treatment reduces the beneficial amount of minerals in foods; try not to overcook vegetables; do not cook them until full readiness, leave half-baked, let them “reach” themselves in the pan. Try to eat as many raw vegetables and fruits as possible, as well as frozen foods, then you will get everything essential minerals.

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

Significance for life

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

Minerals are found in the endocrine glands:

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

Phosphorus and iron ions take part in the transmission of nerve impulses that ensure blood clotting.

Importance for children

Significant value have minerals 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 cell mass and the process of mineralization of the skeleton, which is only possible with their systematic intake into the child’s body.

The importance of minerals is obvious, which is why it is so important that when feeding children, products containing micro and macroelements are used.

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

Microelements in food products are found in significant quantities: iron, copper, cobalt, zinc, fluorine.

Importance of calcium

This chemical element is permanent integral part blood. It is this mineral substance in the diet that is needed for the processes of cell activity and growth, regulation of the permeability of their membranes, and transmission of nerve impulses. Calcium is necessary to control enzyme activity and muscle contractions.

It acts as the main structural element in the formation of skeletal bones. 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 long-term lack of calcium in food, disorders in bone formation appear, rickets develops in children, and osteomalacia appears in adults.

Insufficient mineral content causes many problems not only physical, but also psychological.

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

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

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

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

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

A person receives the maximum amount of this important element from milk and dairy products. It is also found in beans, parsley, and green onions. An excellent source of calcium is bone meal, which can be added to flour products and porridge. The need for calcium is significant in patients with bone injuries. With its deficiency, the human body takes much longer to recover.

Importance of Phosphorus

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

In food products of plant origin, phosphorus is contained in various derivatives of orthophosphoric acid, for example, in the form of phytin. This confirms the importance and significance of phosphorus content in water in the form of ions.

Iron is an essential trace element

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

Excess iron has toxic effects on the spleen, liver, brain, leads to inflammatory processes in the human body.

When alcohol intoxication There is an accumulation of iron, which will result in copper.

Despite the fact that it is found in various foods, iron is present in easily digestible form only in liver, meat products, and egg yolk.

Purpose of zinc

A deficiency of this microelement contributes to decreased appetite, anemia, decreased visual acuity, hair loss, and the appearance of numerous allergic diseases and dermatitis. As a result, a person develops long-term and frequent colds, and boys experience inhibition of sexual development. This element is contained in dry cream, hard cheeses, corn, onions, rice, blueberries, mushrooms. Only with sufficient content of this element in water and food can we count on the full physiological development of the younger generation.

Ultra microelements: selenium

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

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

Copper

Lack of mineral content in water and food, such as copper, leads to worsening of the condition connective tissue, violations menstrual cycle in women, allergic dermatoses, cardiopathy.

With increased levels of it in the body, chronic and acute inflammatory diseases, is developing bronchial asthma, kidney and liver diseases appear, and malignant neoplasms form. With chronic intoxication of the body with copper, a person develops functional disorders of the nervous system.

Iodine deficiency

If this mineral substance in the soil or water is present in insufficient quantities, this contributes to a malfunction 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 the air through the lungs. In inorganic form, it enters the bloodstream into thyroid gland, is captured by active proteins and converted into part of the hormone thyroxine. About 300 mg of this iodide enters the blood per day. Its deficiency in water and food causes cretinism, neurological disorders, and mental retardation. With chronic deficiency, endemic goiter develops.

Such problems are typical for residents of northern regions, whose diet contains insufficient amounts of seafood.

Such disorders 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 is allowed. For example, for children and adolescents, doctors consider daily consumption of a tablespoon of dry kelp to be an excellent option for preventing iodine deficiency.

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

The human body is a complex biochemical laboratory where metabolic processes are systematically carried out. They ensure the normal functioning of a living organism, are needed for building bone tissue, regulating water-salt metabolism, and maintaining 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 the human body needs most, since with a lack of one mineral, a complete metabolic failure occurs and 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 disruption of proper metabolism and decreased immunity.

Causes of imbalance

Long-term deficiency or excess of minerals is a serious danger to humans. The main reasons for such violations:

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

Conclusion

Not only water, but also soil is a storehouse of minerals. A significant amount of various salts are 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 inside a living organism. If the content of basic micro and macroelements in it is insufficient, it ceases to fully perform its basic functions, which negatively affects the health of the individual.

nutritional components that ensure the development and normal functional state of the body. Based on their content in food products, they are conventionally divided into two groups: the first includes the so-called macroelements contained in relatively large quantities (calcium, phosphorus, magnesium, potassium, sulfur, chlorine, etc.), the second includes microelements found in products in small quantities (iron, cobalt, manganese, iodine, fluorine, zinc, strontium, etc.). Some researchers identify another group of ultramicroelements, the concentration of which corresponds to gamma percentages (gold, lead, mercury, radium, etc.).

The participation of minerals, along with other food components, in all biochemical processes occurring in the body can be considered established. It is also a proven fact that these substances have pronounced activity and can be considered true bioelements. Moreover, being in blood plasma and other body fluids, they have great importance in the regulation of basic vital important functions. This is primarily due to their influence on the state of tissue colloids, which determine the degree of dispersion, hydration and solubility of intracellular and extracellular proteins.

At the same time, a fairly high and stable content of some macroelements helps maintain the salt composition of the blood at a constant level and osmotic pressure, which largely determines the amount of water retained in the tissues. Thus, sodium ions enhance the ability of tissue proteins to bind water, while potassium and calcium ions reduce it. As a result, an excess of table salt will ultimately impede the activity of the heart and kidneys and negatively affect the condition of the corresponding categories of patients.

Minerals play a very important role in forming the body’s buffer systems and maintaining its acid-base state at the proper level. At the same time, the predominance of potassium, sodium, magnesium and calcium in food products determines their alkaline orientation, and sulfur, phosphorus and chlorine - acidic. With a normal mixed diet, food rations are often high in acidic substances, which can lead to acidosis.

The importance of microelements for the endocrine apparatus, hormone activity and enzymatic processes has been established. This is evidenced by the participation of iodine in the activity of the thyroid gland, the influence of copper and cobalt, and the action of adrenaline, zinc and cadmium - insulin, etc.

Minerals play an important physiological role in plastic processes, in the construction and formation of body tissues, especially the skeleton. In this regard, the importance of calcium, phosphorus, magnesium, strontium and fluorine is well known, and their insufficient intake with food inevitably leads to impaired growth and calcification of bones.

The biological activity of mineral nutrition components is evidenced by the existence of biogeochemical provinces, i.e., areas where the amount of certain microelements in the soil is sharply increased or decreased, which is reflected in the composition of plants growing on it, the composition of water, milk and animal meat. If people live in such areas for a long time, this may lead to the development of peculiar pathological conditions, such as endemic goiter or fluorosis.

When characterizing individual microelements, it is necessary first of all to focus on physiological role calcium, the compounds of which significantly affect metabolism, growth and activity of cells, excitability of the nervous system and muscle contractility. It is especially important in the formation of skeletal bones as one of the main structural components. Moreover, only at a certain ratio of phosphorus and calcium in the blood does the deposition of the latter in bone tissue occur normally. If the amount of these elements is not balanced, then a violation of the ossification process is observed, which is expressed in the occurrence of rickets in children, osteoporosis and other bone changes in adults. It has been established that their optimal ratio is 1:1.5 - 1:2. Due to the fact that in the diet this ratio is usually far from optimal, in order to normalize the corresponding processes, the regulating role of vitamin O is necessary, promoting the absorption of calcium and its retention in the body. It should also be noted that it is a very difficult to digest macronutrient due to its extremely low solubility in water. Only the effect of bile acids, accompanied by the formation of complex compounds, allows calcium to be converted into an assimilable state.

The phosphate content in food is very important for the body, since organic phosphorus compounds are genuine energy accumulators (adenosine triphosphate, phosphorylcreatinine).

It is these compounds that are used by the body during muscle contraction and biochemical processes occurring in the brain, liver, kidneys and other organs. At the same time, phosphoric acid is involved in the construction of molecules of numerous enzymes that catalyze the breakdown of food substances, creating conditions for the use of their potential energy. Finally, phosphorus is widely represented in plastic processes, especially those occurring in skeletal system animal organism.

When characterizing the physiological role of magnesium, it should be noted that it is important for normalizing the excitability of the nervous system, has antispasmodic and vasodilating properties and has an effect on reducing cholesterol levels in the blood. It is also noted that with its deficiency, the calcium content in the muscles and artery walls increases. There is evidence that magnesium salts inhibit growth malignant neoplasms and thus have antiblastomogenic effects. Finally, it is known that it is involved in the processes of carbohydrate, phosphorus and calcium metabolism, and its excess negatively affects the absorption of the latter. Speaking about macroelements that make up food products, it is necessary to note the importance of potassium, sodium, chlorine and sulfur. The first of them plays an important role in intracellular metabolism, some enzymatic processes, the formation of acetylcholine and promotes the removal of fluid from the body.

Sodium ions are to a certain extent physiological antagonists of potassium, and its compounds (bicarbonates and phosphates) are directly involved in the formation of buffer systems that ensure the acid-base state and constancy of osmotic pressure. As for chlorine, it, as part of sodium chloride, serves as one of the regulators of water metabolism and is used for the synthesis of hydrochloric acid by the glands of the stomach.

Finally, sulfur represents an important structural component some amino acids, vitamins and enzymes, and is also part of insulin.

Moving on to a brief biological description of microelements, it is necessary to emphasize that their content in food products of plant and animal origin is subject to large fluctuations, since it depends on the geochemical characteristics of the area. One of the most bright examples in this regard, there is a change in the concentration of iodine and fluorine in the soil, which causes the emergence of peculiar endemic diseases. It is interesting to note that at present, of the elements included in the periodic table, more than 60 have already been found in living organisms. However, sometimes it is still very difficult to say which of these elements seem vitally necessary, and which ones accidentally come from the environment. external environment. Nevertheless, what we know allows us to come to the conclusion about their enormous role in our body, which was first suggested by the outstanding Russian biochemist T. A. Bunge.

Among the most studied microelements is iron, the main significance of which is its participation in the process of hematopoiesis. In addition, it is an integral part of protoplasm and cell nuclei, is part of oxidative enzymes, etc. Along with iron, copper and cobalt take part in the synthesis of hemoglobin and other iron porphyrins, the latter also affects the formation of reticulocytes and their transformation into mature red blood cells.

As for manganese, it is obviously an activator of oxidation processes, has a pronounced lipotropic effect, and also serves as one of the ossification factors that determine the condition of bone tissue. At the same time, it has a stimulating effect on the processes of growth and activity of the endocrine apparatus.

Of the other microelements, zinc attracts attention, and, according to a number of researchers, its role in the body is no less important than iron. In particular, there is evidence of the participation of this element in hematopoiesis, the activity of the pituitary gland, pancreas and gonads, as well as its importance as a growth factor. Finally, zinc affects the content of vitamins in food products, and enriching soils with it promotes the synthesis by plants ascorbic acid and thiamine.

Everything that has been said about the role of macro- and microelements makes it necessary to ration them in the diet of the population. In this regard, the average need of an adult for a number of mineral substances has been more or less accurately determined.

For analysis, we made a random sample of five diets in each group of subjects and assessed the overall level of compliance of mineral intake with recommended standards. Based on data from a random sample of diets, we can say. that neither group produced results of normal mineral intake in their daily diet. If we conventionally take the total daily norm of minerals as 100%, then Moscow men consume 96% of essential minerals, Krasnodar men - 98%, Moscow women - 82%, Krasnodar women - 98%.

1 .3 Correspondence of the chemical structure of food to the enzyme digestive systems

The concept of a balanced diet is based on the rule that the body’s enzyme systems correspond to the chemical structures of food. This rule must be observed at all levels of food assimilation: in the processes of digestion and absorption, cavity and parietal digestion, during the transport of nutrients to tissues, in cells and subcellular structures, during the release of metabolic products.

Violation of the “compliance rule” at any level leads to significant disturbances in the physiological state of the body and causes the development of many diseases. To ensure the normal functioning of the body, it is necessary to ensure that the food contains essential nutritional factors - substances whose chemical structures are not synthesized in the body: essential amino acids, vitamins, polyunsaturated fatty acids, minerals, microelements.

A general biological pattern at all stages of the development of living organisms is the rule on which the concept of a balanced diet is based: “the enzyme sets of the body must correspond to the chemical structures of food.” And the violation of this correspondence causes the development of many diseases.

The body's enzyme systems are adapted to those nutrients that are contained in food common to a given biological species. During the process of evolution, the body loses the ability to synthesize some enzymes necessary to obtain nutrients from other components. As a result, a group of nutrients arises that must enter the body in ready-made form. These substances are called essential (irreplaceable) nutritional components, because to ensure optimal functioning of all functional systems of the body, they must be included in the diet daily. These include some amino acids, minerals and trace elements, fatty acids, and vitamins. A deficiency of at least one of the essential nutritional components leads to a violation metabolic processes and ultimately to illness.

Food addictions and living conditions often put our body in a state of deficiency. Possibilities modern man to provide everyone with their diet necessary components meals as usual are very limited for several reasons. Firstly, in the amount of food that we can take daily without the risk of getting extra calories, the content essential vitamins and minerals are obviously lower than necessary for the human body. Expending on average 2200-2500 kcal per day, with this amount of food we receive significantly less necessary substances than in the last century. Then the energy requirement was more than 3500 kcal, and, therefore, more vitamins and minerals entered the body. Secondly, in different regions There are deficiencies of macro- and microelements due to their absence in the soil, water and products growing on these soils. Thus, low iodine content is the cause of the development of endemic goiter in almost all regions Russian Federation. In the northern regions, including St. Petersburg and its region, there is a deficiency of calcium, magnesium, potassium in water and selenium in the soil. Therefore, diseases prevail here of cardio-vascular system, oncological diseases, allergies, osteoarthritis. Third, food industry cannot provide us with all the necessary nutritional components, since during processing and storage food products change their chemical structure or are simply destroyed. Fourthly, harmful production conditions, poor ecology, stress loads require maintaining normal exchange substances for additional intake of vitamins, minerals and dietary fiber.

From the above, it is obvious that we live in a real epidemic of shortages of vital food components. The Russian Ministry of Health recognized that hypovitaminosis is year-round, covers all regions and poses a serious danger to public health. The problem of deficiency of vitamins and minerals, as well as other components in human nutrition, can be solved by regularly taking specially designed, balanced complex preparations, created in concentrated form from natural products, obtained as a result of the use latest technologies and called biologically active food additives.

Every enzyme system of a living creature is adapted to those nutrients that are contained in food common to a given biological species. These nutrient ratios are established as balanced nutrition formulas typical for specific species. Thus, to ensure normal life functions, food must contain substances called essential nutritional factors. Their chemical structures, which are not synthesized by the body's enzyme systems, are necessary for the normal course of metabolism. These include “essential amino acids,” vitamins, some fatty acids, minerals and trace elements. A sufficiently long-term deficiency of “essential amino acids” or an imbalance (violation of the correct relationships between amino acids) in their content in the diet leads to a delay in the growth and development of the body, as well as to the occurrence of a number of other disorders. Serious illnesses can occur in adults and especially in children not only with a lack of any essential amino acid, but also with its significant excess. Essential polyunsaturated fatty acids (linoleic and arachidonic) are necessary not only for normal development body, but also has a beneficial effect on cholesterol metabolism. The main source of these acids in the diet are vegetable oils (sunflower, rapeseed, olive, etc.).

The relationship between the amount of vitamins consumed (C, B1, PP, B6, etc.), on the one hand, and the content of basic nutrients in food, on the other, is obviously determined by the biocatalytic function of vitamins, their role in the metabolism of certain substances. In other words, a certain amount of vitamins is always spent on processing food substances in the body, the need for which to some extent characterizes the degree of wear and tear of enzyme systems. The same applies to a number of microelements.

Thus, the principle of “balanced nutrition” cannot be limited to any narrow group of substances, no matter how important they are for the life of the body. In assessing the balance (optimality) or imbalance of nutrition, it is necessary to focus on the entire complex irreplaceable factors nutrition with the fullest possible consideration of existing interactions and interdependencies.

Modern ideas about the quantitative and qualitative processes of nutrient assimilation are expressed in the concept of a balanced diet. According to this theory, ensuring the normal functioning of the body is possible provided that it is supplied not only with adequate amounts of energy and protein, but also by observing fairly strict relationships between numerous essential nutritional factors, each of which plays a specific role in metabolism.

The concept of a balanced diet, which determines the proportions of individual substances in food rations, reflects the sum of metabolic reactions that characterize the chemical processes underlying the vital activity of the body. One of the most general biological laws that determine the processes of food assimilation at all stages of evolutionary development (from single-celled organisms to humans) is the rule: the enzyme sets of the body correspond to the chemical structures of food, and a violation of this correspondence causes many diseases.

Any deviation from the correspondence of the body's enzyme sets to the chemical structures of food leads to a disruption of the normal processes of transformation of a particular food substance. This rule must be observed at all levels of food assimilation and transformation of nutrients: gastrointestinal tract- in the processes of digestion and absorption, as well as during the transport of nutrients to tissues; in cells and subcellular structures - in the process of cellular nutrition, as well as in the process of excretion of metabolic products from the body.

Violation of the correspondence rule at any of the above levels, depending on changes in enzyme constellations of tissues, leads to significant disturbances in the physiological state of the body. It can be considered established that those arising during genetic diseases Disturbances in the body's enzymatic costellations can dramatically change the complexes of essential nutritional factors characteristic of a given biological species. Thus, the loss of phenylalanine hydroxylase biosynthesis transforms this amino acid from a complex of essential factors into a compound that is extremely toxic for the body, causing a sharp delay in the physical and mental development of the child. Severe diseases that often lead to the death of newborns are hereditary enzymopathies characterized by intolerance to monosaccharides (galactose and fructose). These diseases can be attributed to endogenous toxicoses caused by abnormal high concentrations common physiological metabolites.

The pathogenesis of these conditions lies in the fact that as a result of a violation of genetic information in the tissues of the body, one of the vital enzymes is not produced, and the body loses the enzyme keys to a certain link in the assimilation of food substances. It is characteristic that the only pathogenetically substantiated method of treating such patients is diet therapy.

There is every reason to assert that the structures of nutrients in evolutionary development to a significant extent determined both the structure of enzyme systems and the direction of metabolic processes in the tissues of each biological species. For a number of systematically consumed nutrients (some amino acids, vitamins, etc.), the enzyme systems necessary for their biosynthesis were gradually lost. These substances, regularly supplied with food, were used as ready-made structural elements in various biosynthetic processes. A similar loss of synthesizing enzymes turned these substances into irreplaceable (essential) nutritional factors.

Enzyme systems are adapted to those nutrients that are contained in food common to a given biological species. These ratios of nutrients are fixed as balanced nutrition formulas, typical for individual biological species. In other words, balanced nutrition formulas are an expression of the types of metabolism and underlying enzyme systems, the result of long-term adaptation of living beings to the food that they found in the area of ​​their existence, therefore they cannot be considered in isolation from the molecular evolution of living organisms.

Thus, to ensure the normal functioning of the body, the food must necessarily include substances called essential nutritional factors. Their chemical structures, which are not synthesized by the body's enzyme systems, are necessary for normal metabolism. These include essential amino acids, vitamins, some fatty acids, minerals and trace elements.

The list of essential nutritional factors varies significantly among individual biological species and is in full accordance with the characteristics of metabolic processes for each of them. For example, vitamin C is indispensable only for humans and a limited number of animals (anthropoid monkeys, Guinea pigs and etc.). The presence of ascorbic acid in food is not at all necessary for all other animals, since in their tissues the biosynthesis of vitamin C is carried out quite intensively. During human ontogenetic development, the list of essential amino acids narrows somewhat, which apparently corresponds to the peculiar maturation of enzyme systems in the tissues of the body. So, which is indispensable for children early age the amino acid histidine subsequently loses its indispensability, which is obviously associated with the formation of more active enzyme systems that ensure the synthesis of histidine.

Behind Lately science has been enriched with new information about the importance of essential fatty acids, the quantitative characteristics of individual vitamins, microelements and other substances necessary for humans. Modern ideas about human needs for individual nutrients are presented in Table. 1. In this table, attention is drawn to the significant expansion of the list of irreplaceable factors and the establishment of approximate quantitative ideas about each of them.

When determining the balance of protein in diets, the main importance should be given to maintaining certain proportions of amino acids. This is very important for the absorption of proteins and ensuring the necessary level of synthesis processes. Food proteins are better absorbed in balanced conditions amino acid composition food at every meal.

A deficiency of essential amino acids in the diet or its imbalance (i.e., violation of the correct ratios of amino acids) leads to delayed growth, development and other disorders. Severe diseases develop in adults and especially in children not only with a lack of any essential amino acid, but also with a significant excess of it.

Apparently, various mechanisms can serve as the basis for the development of disorders in the body due to disproportion of amino acids supplied with food. In addition to having highest value the so-called amino acid imbalance, which is characterized by a lack of any essential amino acid in the diet, limiting the use of other amino acids in the process of protein biosynthesis, it is also necessary to distinguish between the toxic effect of the amino acids themselves, amino acid antagonism and the complex relationship between amino acid and vitamin metabolism. Amino acids, when introduced into the body in isolation, can have a pronounced toxic effect. One possible reason for this is their rapid deamination and flooding of the body with highly toxic ammonium salts, since in this case amino acids are not used for protein synthesis.

Individual amino acids have different abilities to neutralize each other's toxic effects. From this point of view, the high detoxifying effect of arginine in relation to most amino acids is understandable, the excess of which can contribute to the intensification of the processes of conversion of ammonium salts into urea.

The mutually neutralizing effect of leucine and isoleucine undoubtedly has a different mechanism. The presence of significant structural similarity between leucine and isoleucine suggests that in this case the amino acid antagonism may be based on competitive relationships between structural analogues, well known from the study of antimetabolites.

The most toxic amino acids are methionine, tyrosine and histidine. Their toxic effect, like that of other amino acids, is more severe on a low-protein diet. Thus, the need to balance the amino acid composition stems not only from the possibility of their more complete assimilation, but also from the mutually neutralizing effect of these biologically active substances. These circumstances should be taken into account when planning the fortification of natural products with individual amino acids.

The biochemical essence of the relationships between individual nutrients in nutrition is extremely complex, since it is an integral reflection of the entire diversity of metabolic processes and their changes depending on the living conditions of the organism. The type of metabolism and the biochemical (primarily enzyme) systems that provide it undoubtedly evolve along with changes in the nature of nutrition, therefore in Table. 1 takes into account not only the energy and plastic needs of a person, but also the amounts of vitamins and microelements necessary for his life, used by the body to build enzyme and hormonal systems. The body's need for individual vitamins also undergoes certain changes and even for adults cannot be considered a constant value; it is largely related to the nature of nutrition. Thus, the body’s need for thiamine is directly related to its energy expenditure and, to a certain extent, is associated with an increase in the proportion of carbohydrates in the diet. It is generally accepted that the need for thiamine is approximately 0.6 mg per 1000 kcal, and it increases slightly with an increase in the amount of carbohydrates in the diet. This is explained by the fact that the function of thiamine is associated with the biosynthesis of enzyme systems involved in the decarboxylation of keto acids. A similar relationship is also possible with lipoic acid.

The need for vitamin Be increases significantly with an increase in the content of animal protein in the diet, which is associated with the coenzyme functions of this vitamin. At the same time, the need for vitamin B6 decreases according to the increase in choline content in the diet, pantothenic acid, biotin and polyunsaturated fatty acids. The interdependence between the amount of vitamins consumed, on the one hand, and the content of basic nutrients in the diet, on the other, is obviously determined by the biocatalytic function of vitamins, their role in the metabolism of certain substances. In other words, a certain amount of vitamins is spent on the transformation of carbohydrates and other nutrients, the need for which to some extent characterizes the degree of wear of enzyme systems. The same applies to a number of microelements.

Thus, the principle of a balanced diet cannot be determined by any narrow group of substances, no matter how important they are for the life of the body. In assessing balanced or unbalanced nutrition, it is necessary to focus on the entire complex of essential nutritional factors, taking into account the existing correlative interdependencies as fully as possible. Optimal nutrition should be understood as a properly organized and corresponding to physiological rhythms supply of the body with well-prepared, nutritious and tasty food containing adequate amounts of essential nutrients necessary for its development and functioning. Optimal nutrition should ensure a balance of energy intake into the body with its energy expenditure, a balance of the intake and expenditure of essential nutrients, taking into account the additional needs of the body associated with its growth and development. Optimal nutrition should promote health, well-being, maximum duration life, overcoming difficult situations for the body associated with the influence of stress factors, infections and extreme conditions. Introduction to optimal nutrition, obviously, will always have certain personality traits in each country and should be based on the average values ​​of the so-called per capita needs, differentiated by individual populations depending on climatic and geographical conditions, national customs, etc.

It is necessary to take into account new data on the processes of regulation and adaptation, as well as complex metabolic patterns that maintain homeostasis in the body. There is no doubt that any long-term deviation from principles rational nutrition inevitably has an adverse effect on the body.

Physiological norms nutritional values ​​are average values ​​reflecting the optimal needs of individual population groups for nutrients and energy. Physiological nutritional norms underlie official recommendations values ​​of consumption of basic nutrients and energy for various populations. They provide a scientific basis for planning the production of basic food products, serve as a criterion for assessing actual nutrition, and are used in the development of training programs for specialists in the field of nutrition, for organizing rational nutrition in groups and therapeutic nutrition in various medical institutions. The energy requirement regulated in current standards represents its average values ​​for individuals in each group identified (depending on gender, age, profession, living conditions, etc.), and the recommended standards for basic nutrients must provide for the individual needs of all individuals in the corresponding group with taking into account the maximum limits of fluctuations. To calculate individual needs for nutrients and energy, it is advisable to use the normographic calculation method.

The norms for the consumption of nutrients and energy are based on the basic principles of the concept of a balanced diet and involve ensuring following principles rational nutrition. The energy value of an adult’s diet should correspond to the body’s energy expenditure. The consumption values ​​of basic nutrients - proteins, fats and carbohydrates - must be within the physiologically necessary ratios between them. The diet provides the physiologically necessary amount of animal proteins - sources of essential amino acids, physiological proportions of saturated and polyunsaturated fatty acids, optimal quantities vitamins The content of essential minerals in food should correspond to the physiological needs of a healthy person. When determining the need for basic nutrients and energy for various groups of adults working population Differences in energy expenditure associated with the characteristics of work activity are of particular importance. The body's energy expenditure includes: a) energy consumption for basal metabolism (on average 1 kcal/kg-h); b) specifically dynamic action of food (energy expenditure for digestion, absorption, transport and assimilation of nutrients at the cellular level) -- to a greater extent when consuming proteins with food (up to 30-40% of the energy value of incoming proteins) and to a lesser extent (5-7%) when consuming carbohydrates and fats; c) energy consumption for work, active recreation, etc.

If, based on all of the above, we analyze the food diet of the groups of Muscovites and Krasnodar residents we selected, it will become clear that their food diet is not balanced, corresponding to chemical structure food consumed by the body's enzyme systems. There is a clear shift towards so-called “fast food”, the absence of soups in most diets, but the presence of sandwiches, pies and drinks.

1 .4 Power mode

When eaten too large quantity food at one time the stomach becomes full. This complicates and disrupts the digestion process, since the secreted digestive juices cannot break down all the digestive substances in the food. For the normal functioning of the digestive system, food must enter it in small portions at certain intervals. The most pleasant conditions for digestion are created in people who eat 4 times a day. At the same time, 25% of the food supplied per day is eaten at breakfast, 50% at lunch, and the remaining 25% is divided between afternoon snack and dinner.

You should eat at the same hours at approximately equal intervals. In this case, conditioned juice secretion reflexes are formed during food intake. Digestive juices Thus, they begin to separate even before eating, and the incoming food is absorbed much faster and better than those who do not adhere to the diet and eat at different time. You should have dinner no later than an hour or two before bedtime. If this period of time is less, then the person will go to bed with a full stomach, which will entail restless sleep, and the body will not get the rest it needs.

Properly organized and built on modern scientific principles, nutrition ensures the normal course of the processes of growth and development of the body, maintaining human health and working ability. To a healthy person 4 meals a day are recommended: breakfast at 8 o'clock is 30% of the daily calorie intake, lunch at 14 o'clock - 40%, dinner at 18 o'clock - 20%, the last meal at 21 o'clock - 10% of the daily calorie intake.

When analyzing the data on the diet of the subjects, we found that the diet as such was observed only in 14 people out of the total number of respondents. This indicates that the diet of the majority of subjects is obviously not rational.

>>> microelements

Minerals play an extremely important role in the life of living organisms. Along with organic substances, minerals are part of organs and tissues, and also participate in the metabolic process.

In total, up to 70 chemical elements are determined in the human body. Of these, 43 elements are absolutely necessary for normal metabolism.

All mineral substances, based on their quantitative content in the human body, are usually divided into several subgroups: macroelements, microelements and ultraelements.

Macronutrients are a group of inorganic chemical substances, present in the body in significant quantities (from several tens of grams to several kilograms). The group of macroelements includes sodium, potassium, calcium, phosphorus, etc.

Microelements found in the body in much smaller quantities (from several grams to tenths of a gram or less). These substances include: iron, manganese, copper, zinc, cobalt, molybdenum, silicon, fluorine, iodine, etc. A special subgroup of microelements are ultramicroelements, contained in the body in extremely small quantities (gold, uranium, mercury, etc.).

The role of minerals in the body

Mineral (inorganic) substances included in the structure of the body perform many important functions. Many macro and microelements are cofactors for enzymes and vitamins. This means that without mineral molecules, vitamins and enzymes are inactive and cannot catalyze biochemical reactions (the main role of enzymes and vitamins). Activation of enzymes occurs through the addition of atoms of inorganic (mineral) substances to their molecules, while the attached atom of an inorganic substance becomes the active center of the entire enzymatic complex. For example, iron from the hemoglobin molecule is capable of binding oxygen in order to transfer it to tissues; many digestive enzymes (pepsin, trypsin) require the addition of a zinc atom for activation, etc.

Many minerals are essential structural elements of the body - calcium and phosphorus make up the bulk of the mineral matter of bones and teeth, sodium and chlorine are the main ions of plasma, and potassium is found in large quantities inside living cells.

The entire set of macro and microelements ensures the processes of growth and development of the body. Minerals play an important role in regulating immune processes, maintaining the integrity of cell membranes, and ensuring tissue respiration.

Maintaining Consistency internal environment(homeostasis) of the body, primarily involves maintaining the qualitative and quantitative content of minerals in tissues and organs at a physiological level. Even small deviations from the norm can lead to the most severe consequences for the health of the body.

Sources of minerals

The main source of minerals for humans is consumed water and food. Some mineral elements are ubiquitous, while others are found less frequently and in smaller quantities. Nowadays, given the disturbed ecology, best source may be dietary supplements (biologically active additives) and purified mineralized water.

Various foods contain different quantity minerals. For example, cow's milk and dairy products contain more than 20 different minerals, the most important of which are iron, manganese, fluorine, zinc, and iodine. Meat and meat products contain microelements such as silver, titanium, copper, zinc, and marine products - iodine, fluorine, nickel.

As mentioned above, the constancy of the internal environment (the content of various substances in the body) is of great importance for the normal functioning of the body. Despite the widespread occurrence of minerals in nature, disorders in the body associated with their deficiency (or, less commonly, with excess) are quite common. Diseases caused by a lack of minerals most often occur in certain regions of the globe, where, due to geological features, the natural concentration of a particular microelement is lower than in other areas. The so-called endemic zones of iodine deficiency are well known, in which such a disease as Goiter often occurs - a consequence of iodine deficiency.

However, much more often, a deficiency of minerals in the body occurs due to improper (unbalanced) nutrition, as well as during certain periods of life and under certain physiological and pathological conditions when the need for minerals increases (growth period in children, pregnancy, breastfeeding, various acute and chronic diseases, menopause, etc.).

Brief characteristics of the most important minerals

Sodium- is the most common ion in plasma - the liquid part of the blood. This element accounts for the main share in the creation of plasma osmotic pressure. Maintaining normal osmotic pressure and circulating blood volume is a vital process that is realized mainly through the regulation of absorption or secretion (excretion) of sodium at the kidney level. When the volume of circulating blood decreases (for example, due to dehydration or after blood loss) at the level of the kidneys, difficult process, the purpose of which is the preservation and accumulation of sodium ions in the body. In parallel with sodium ions, water is retained in the body (metal ions attract water molecules), as a result of which the volume of circulating blood is restored. Sodium is also involved in the electrical activity of nerve and muscle tissue. Due to the difference in sodium concentration between the blood and the intracellular environment, living cells can generate electricity underlying the activity of the nervous system, muscles and other organs. Sodium deficiency is very rare. It usually occurs when there is severe dehydration or major blood loss. Natural abundance of sodium ( salt consists of sodium and chlorine), makes it possible to quickly replenish the body's reserves in this element. For some diseases (for example, hypertension), it is recommended to reduce salt intake (and therefore sodium) in order to slightly reduce circulating blood volume and lower blood pressure.

Potassium– is the main ion of the intracellular environment. Its concentration in the blood is many times less than inside cells. This fact is very important for the normal functioning of body cells. Like sodium, potassium is involved in the regulation of electrical activity of organs and tissues. The concentration of potassium in the blood and inside cells is maintained with great precision. Even small changes in the concentration of this element in the blood can cause serious violations activities internal organs(for example, hearts). Compared to sodium, potassium is less abundant in nature, but occurs in sufficient quantities. The main source of potassium for humans is fresh vegetables and fruits.

Calcium. The total mass of calcium in the adult human body is approximately 4 kilograms. Moreover, its main part is concentrated in bone tissue. Salts of calcium and phosphoric acid are the mineral basis of bones. In addition to minerals, bones also contain a certain amount of proteins, which form a kind of network on which mineral salts are deposited. Proteins give bones flexibility and elasticity, and mineral salts give them hardness and rigidity. Several grams of calcium are found in various organs and tissues. Here calcium plays the role of a regulator of intracellular processes. For example, calcium is involved in the mechanisms of nerve impulse transmission from one nerve cell to another, it participates in the mechanism of contraction of muscles and the heart, etc. The main source of calcium for humans is products of animal origin. Dairy products are especially rich in calcium. Calcium is absolutely necessary for the normal functioning of the metabolic process. Calcium deficiency is quite common. Most often it occurs due to poor nutrition (consuming small amounts of dairy products), as well as during pregnancy or breastfeeding. In children, calcium deficiency can develop during periods of intensive growth.

Iron. The adult human body contains about 4 grams of iron, with the bulk of it concentrated in the blood. Iron is an essential component of hemoglobin, the pigment of red blood cells that carries oxygen from the lungs to the tissues. Iron is also part of the enzymes that ensure cellular respiration (oxygen consumption by cells). The main source of iron for humans is food products of plant and animal origin. Apples, pomegranates, meat, and liver are rich in iron. Iron deficiency is manifested by anemia, as well as flaking of the skin, splitting of nails, cracks on the lips, and brittle hair. Most often, children and women of childbearing age suffer from iron deficiency. The cause of iron deficiency in children is poor nutrition and rapid growth of the body. In women, iron deficiency develops due to constant blood loss during menstruation. Iron deficiency is especially dangerous during pregnancy. Anemia, as a manifestation of iron deficiency, can even cause fetal death due to lack of oxygen.

Various diseases digestive tract(chronic gastritis, enteritis) can also lead to the development of iron deficiency.

Iodine– is an essential microelement for humans. The main role of iodine in the human body is that iodine is the active part of thyroid hormones. Thyroid hormones regulate the body's energy processes - heat production, growth and development. With a lack of iodine, it occurs serious condition– hypothyroidism, so named due to a lack of thyroid hormones (iodine is required for their synthesis). The main sources of iodine for humans are milk, meat, fresh vegetables, fish and seafood. Iodine deficiency occurs mainly due to poor diet. In some regions of the globe (for example, the Urals), hypothyroidism occurs especially often. This is due to a lack of iodine content in soil and water.

Fluorine beneficial to the body only in small quantities. At low concentrations, fluoride stimulates the development and growth of teeth, bone tissue, the formation of blood cells, and increases immunity. A lack of fluoride increases the risk of caries (especially in children) and negatively affects the immune system. In large doses, fluoride can cause the disease fluorosis, which manifests itself as skeletal changes. The main sources of fluoride are fresh vegetables and milk, as well as drinking water.

Copper. The role of copper in the body is to activate tissue enzymes that are involved in cell respiration and the transformation of substances. It's also important to note positive influence copper on the process of hematopoiesis. With the help of copper, iron is transferred to the bone marrow and red blood cells mature. With a lack of copper, the development of bone and connective tissue is impaired, the mental development of children is also inhibited, the liver and spleen are enlarged, and anemia develops. Bread and flour products, tea, coffee, fruits and mushrooms are the main sources of copper for humans.

Zinc is part of many enzymes, has a stimulating effect on the process of puberty, bone formation, and the breakdown of adipose tissue. Zinc deficiency develops quite rarely. Sometimes zinc deficiency occurs when excess consumption of flour products interferes with the absorption of zinc from the intestines. Zinc deficiency (especially in childhood) can lead to severe developmental disorders: inhibition of puberty, hair loss, skeletal deformation. Sufficient amounts of zinc for humans are found in animal liver, meat, egg yolks, cheeses, and peas.

Cobalt– is a factor in the activation of vitamin B12, therefore this element is indispensable for the normal course of the process of blood formation. Cobalt also stimulates protein synthesis and muscle growth, and activates some enzymes that process carbohydrates. Cobalt deficiency can manifest itself as anemia (anemia). The main sources of cobalt are bread and flour products, fruits and vegetables, milk, and legumes.

Bibliography:

• Idz M.D. Vitamins and minerals, St. Petersburg. : Set, 1995
• Mindell E. Handbook of vitamins and minerals, M.: Medicine and nutrition: Tekhlit, 1997
• Beyul E.A Handbook of Dietetics, M.: Medicine, 1992