The most important minerals for the human body. Trace elements of life

To ensure optimal functioning of the body, it contains various minerals. They are divided into two categories. Macroelements are present in a larger volume - 0.01%, and microelements are contained in less than 0.001%. However, the latter, despite such concentration, are of particular value. Next, we’ll figure out what microelements are present in the human body, what they are and what they are needed for.

The role of microelements in the human body is quite large. These connections provide normal course almost all biochemical processes. If the content of microelements in the human body is within normal limits, then all systems will function stably. According to statistics, about two billion people on the planet suffer from a deficiency of these compounds. Lack of microelements in the human body leads to mental retardation and blindness. Many babies with mineral deficiency die as soon as they are born.

The compounds are primarily responsible for the formation and development of the central nervous system. The role of microelements in the human body is also distributed to reduce the number of the most common intrauterine disorders during the formation of cardio-vascular system. Each connection affects a specific area. The importance of microelements in the human body in the formation of protective forces is important. For example, in people who receive minerals in the required quantities, many pathologies (intestinal infections, measles, flu and others) are much easier.

Sources of trace elements

Many food products contain microelements necessary for the body. Their content in foods of plant origin is not sufficiently balanced. Animal food is characterized by a large number of microelements. In such sources, maximum balance is observed.

Vitamins and microelements are necessary for every person in certain quantities. In literary sources there will probably be a table that clearly indicates the amount of macro and many microelements. Their role in the body is great.

You can get enough microelements from foods such as grains, vegetables, legumes, dairy products, animal and poultry meat, eggs, and seafood. To enrich the body with useful substances, the presence of foods of various classes in the diet should be controlled.

It is recommended to alternate ingredients daily if necessary. Examples of proper balanced nutrition can be found in a special manual. It lists the necessary macro and some microelements that should be supplied to the human body daily with food.

The role of minerals for people observing low calorie diet, is especially important. It is not always possible to get the right amount of nutrients from food. Then the person is prescribed pharmacy vitamins and minerals.

Pharmaceutical companies produce products with the necessary content of microelements.

Every person has information about the role of microelements. When developing the drug, the compatibility of vitamins and some microelements included in its composition was taken into account. Vitamins and minerals included in the composition pharmacy complexes, completely restore the strength of the human body.

Not every person is ready to accept vitamin complexes, especially since there is always the option to receive necessary for the body substances directly from food. Let's consider the ratio of some microelements and products:

• copper - can be obtained from the liver, kidneys, heart;
• zinc - obtained from seafood, cereals, legumes, onions, mushrooms, potatoes, cocoa, milk;
• iodine - found in seaweed, all other algae and seafood;
• potassium - found in tomatoes, bananas, beets, potatoes, seeds, citrus fruits;
• calcium - found in milk and dairy products;
• magnesium - present in nuts, bananas, leafy vegetables;
• iron - found in apples, legumes, mushrooms;
• sodium - present in table salt, sea buckthorn, beets;
• sulfur - present in viburnum;
• cobalt - found in cabbage, beets, carrots;
• nickel - present in nuts, peas, soybeans;
• fluorine - found in legumes, beans, soybeans, peas;
• chlorine - present in viburnum.

It is difficult to identify any universal products that are rich in all microelements at once, so the best option is to include the maximum variety of plant and animal foods in your diet. The more different foods you have on your table, the better you provide your body with everything it needs.

Aluminum (Al)

Aluminum is found in almost all human organs and tissues. In moderation, this trace element performs a number of important functions, but in large doses poses a serious danger to human health. Aluminum accumulates in the lungs, bone and epithelial tissues, brain and liver. It is excreted from the body through urine, feces, sweat and exhaled air.

Promotes epithelization of the skin, takes part in the construction of connective and bone tissue, participates in the formation of phosphate and protein complexes, increases the digestive ability of gastric juice, increases the activity of a number of digestive enzymes, and affects the function of the parathyroid glands.

Boron (B)

This element can be found in literally all human tissues and organs, but the bones of our skeleton are richest in it, as well as tooth enamel. Boron has a beneficial effect on the entire body. Thanks to this substance, they begin to work more stably endocrine glands, the skeleton is formed correctly, the amount of sex hormones increases, which is important primarily for women during menopause. Boron is found in rice, legumes, corn, beets, buckwheat, and soybeans. If this element is not enough in the body, then a failure occurs hormonal levels, as a result of which women may develop the following diseases: osteoporosis, erosion, cancer female organs, fibroids. Urolithiasis and joint diseases may also occur.

Bromine (Br)

Bromine influences proper activity thyroid gland, participates in the functioning of the central nervous system, enhances inhibition processes. For example, a person taking a drug containing bromine has a decreased sex drive. This element is present in foods such as nuts, legumes, and grains. With a deficiency of bromine in the body, sleep is disturbed and hemoglobin levels decrease.

Vanadium (V)

Vanadium is a little-known chemical element. However, vanadium is required for proper functioning immune system. Vanadium stimulates the movement of phagocytes towards a pathogenic microorganism. And phagocytes are capable of destroying pathogenic microbes. Research recent years showed that vanadium can slow down the aging process. In general, the functions of vanadium in the body have not been sufficiently studied, however, this element takes part in the regulation of the activity of the cardiovascular system, carbohydrate metabolism, and regulation of the metabolism of bones and teeth.

Vanadium deficiency leads to a high risk of developing diabetes mellitus and atherosclerosis. Excess vanadium reduces the content of ascorbic acid in the body, increases the tendency to bronchopulmonary diseases, and leads to the risk of developing cancer.

Vanadium compounds have been known in medicine for a long time and were used in the treatment of syphilis, tuberculosis and rheumatism.

So, what products contain such a little-known, but necessary element. Vanadium is found in brown rice, oats, rye, barley, wheat, buckwheat, radishes, lettuce, carrots, beets, cherries, and strawberries.

Iron (Fe)

The microelement iron is a component of the most important iron-containing proteins, including enzymes, which it includes both in the form of heme and non-heme form. The bulk of iron in the form of heme is included in hemoglobin. In addition, iron in the same form is part of cytochrome P-450, cytochrome G 5, cytochromes of the mitochondrial respiratory chain, and antioxidant enzymes (catalase, myeloperoxidase). Therefore, this trace element is important not only for providing the body with oxygen, but also for the functioning of the respiratory chain and ATP synthesis, metabolic processes and detoxification of endogenous and exogenous substances, DNA synthesis, and inactivation of toxic peroxide compounds.

With iron deficiency, pallor of the skin, injection of scleral vessels, dysphagia are observed, the mucous membranes of the oral cavity and stomach are damaged, nails become thinner and deformed.

Iodine (I)

The highest content is found in the thyroid gland, for the functioning of which iodine is absolutely necessary. Insufficient intake of iodine into the body leads to the appearance of endemic goiter, and excess intake leads to the development of hypothyroidism. Daily requirement in iodine is 50-200 mcg. The main dietary sources are milk, vegetables, meat, eggs, sea fish, and seafood. Normally, blood plasma contains 275-630 nmol/l (3.5-8 μg/100 ml) of protein-bound iodine.

Silicon (Si)

Silicon is necessary for normal flow fat metabolism in organism. The presence of silicon in the walls of blood vessels prevents the penetration of fats into the blood plasma and their deposition in vascular wall. Silicon helps education bone tissue, promotes collagen synthesis.

It has a vasodilating effect, which helps lower blood pressure. It also stimulates the immune system and helps maintain skin elasticity.

Cobalt (Co)

The highest content is observed in the blood, spleen, bones, ovaries, pituitary gland, and liver. Stimulates hematopoietic processes, participates in the synthesis of vitamin B12, improves the absorption of iron in the intestine and catalyzes the transition of the so-called deposited iron into hemoglobin of erythrocytes. Promotes better nitrogen assimilation, stimulates synthesis muscle proteins. Cobalt affects carbohydrate metabolism, activates bone and intestinal phosphatases, catalase, carboxylase, peptidases, inhibits cytochrome oxidase and thyroxine synthesis.

Excess cobalt can cause cardiomyopathy and has an embryotoxic effect. The daily requirement is 40-70 mcg. The main sources of nutrition are milk, bread and bakery products, vegetables, liver, legumes. Normally, blood plasma contains approximately 20-600 nmol/l (0.1-4 μg/100 ml) of cobalt.

Copper (Cu)

Copper is necessary for the production of hemoglobin, the level of which decreases with its deficiency, and doctors are beginning to recommend that we drink pomegranate juice. Copper deficiency also leads to atrophy of the heart muscle, therefore, to prevent such health problems, eat: vegetables, cereals, meat, eggs, cottage cheese, brewer's yeast, mushrooms, coffee and cocoa, legumes, apples, currants, gooseberries, strawberries.

Manganese (Mn)

This mineral is responsible for the function of childbirth, the condition of bones, and regulates the functioning of the central nervous system. Manganese improves potency, since under its influence muscle reflexes become more active and it reduces nervous irritation. Products with manganese: agar-agar, nuts, ginger. If the body does not have enough manganese, the ossification of the human skeleton is disrupted and joints are deformed.

Molybdenum (Mo)

The body needs a regular supply of molybdenum. For an adult daily norm is about 150 mcg. Increased concentration causes the development of “molybdenum gout”.

The optimal amount ensures disease prevention. Preparations containing the mineral are prescribed individually to the patient, since exceeding the dose may cause undesirable consequences.

Nickel (Ni)

This trace element is involved in the formation of blood cells and their saturation with oxygen. Nickel also regulates fat metabolism, hormonal levels, lowers arterial pressure. The element is present in corn, pear, soybeans, apples, lentils and other legumes.

Selenium (Se)

The role of the microelement selenium in the body is determined primarily by its inclusion in one of the most important antioxidant enzymes - Se-dependent glutathione peroxidase, which protects cells from the accumulation of peroxidation products, thereby preventing damage to its nuclear and protein-synthesizing apparatus. Selenium is a synergist of vitamin E and helps increase its antioxidant activity. Selenium is part of the enzyme iodothyronine-5-deiodinase (which controls the formation of triiodothyronine), and is part of proteins muscle tissue and, most importantly, myocardial proteins. In the form of selenium protein, it is an integral part of testicular tissue. Therefore, selenium deficiency leads to a weakening of the antioxidant status, anti-carcinogenic protection, causing myocardial dystrophy, sexual dysfunction, and immunodeficiency.

In addition, selenium exhibits antimutagenic, antiteratogenic, radioprotective effects, stimulates antitoxic protection, normalizes metabolism nucleic acids and proteins, improves reproductive function, normalizes the metabolism of eicosanoids (prostaglandins, prostacyclins, leukotrienes), regulates the function of the thyroid and pancreas. Due to the above, selenium is classified as a geroprotector.

Fluorine (F)

Fluoride is the main participant in the formation of dental tissue and tooth enamel.

List of products: nuts, pumpkin, millet, raisins.

Symptoms of deficiency in the body: fluoride deficiency is manifested by frequent manifestations of dental caries.

Chromium (Cr)

Daily requirement: 150 milligrams per day.

Meaning: regulates blood sugar levels, affects hematopoietic processes, helps overcome stress, promotes the breakdown of fat.

What foods contain: liver, meat, beans, cheese, black pepper, peas.

Zinc (Zn)

Zinc is so widespread because it is necessary component functioning of many enzymes. For example, zinc is part of the most important antioxidant enzyme - superoxide dismutase. Thanks to this, we can safely consider this element a necessary component for creating antioxidant protection body cells. Zinc is essential for protein synthesis (such as collagen) and bone growth.

This element also takes part in the processes of cell division and maturation, and in the formation of an antiviral immune response. Zinc regulates the activity of insulin and is part of the sex hormone dihydrocortisone. Without zinc, it is impossible to effectively absorb vitamin E and maintain normal levels of this vitamin in the body. In case of carbon dioxide intoxication, zinc promotes the rapid removal of gas from the body.

Dermatologists use zinc's properties to speed up the healing of skin wounds, promote hair and nail growth, and reduce activity sebaceous glands. For the good condition of the skin, hair and nails, as well as the proper functioning of the skin, zinc is vital.

The most important macroelements are known to everyone from early childhood. These are calcium and magnesium, phosphorus and chlorine, potassium, sulfur and many others. Macroelements of a cell are responsible for its osmotic internal pressure, filling the mitochondria with nutrients and energy substances. All macroelements in the body must be in a balanced state, otherwise they interfere with each other's work. Some macroelements in the human body are responsible for the functioning of the heart, more precisely for its contractile function. These are calcium, magnesium and potassium. At normal content These macroelements in the human body do not cause cardiac arrhythmias and do not develop ischemia. You can read about macroelements and their importance in the body on this page, which lists the main substances. The material examines in detail the macroelements in the human body and their importance for the daily functioning of all organs and systems.

List of Essential Chemical Macronutrients

The main macroelements are calcium, magnesium, potassium, chlorine, sulfur, phosphorus and sodium. These chemical macroelements participate in biochemical processes and are conductors of electrical impulses. The given list of macroelements does not include some other substances that are not discussed in detail in this article. The listed chemical macronutrients later on the page are discussed in terms of their biological and physiological roles.

It also talks about how you can adjust your diet in order to get a full-fledged daily dose all macronutrients.

Biological role of the macroelement calcium in the body

Calcium (Ca). The daily requirement is 800-1500 mg.

The role of the macroelement is that it is the main element of bone tissue and teeth, in which calcium, together with phosphate, forms an insoluble crystalline mineral - calcium hydroxylapatite. The total amount of calcium in the body of an adult reaches 1.5 kg. Every year, up to 20% of calcium in the human body is replaced. About 700-800 mg of calcium leaves the bones of the skeleton and returns to them every day.

The role of the macroelement calcium in the body is that it has anti-stress, anti-allergic, and antioxidant effects. Provides normal structure teeth, bones, nails; normal heartbeat; improves activity nervous system; promotes iron absorption; prevents the transition of cells from a precancerous to a cancerous state.

The biological role of the macroelement also lies in the fact that the presence of a sufficient amount of calcium in the body prevents the accumulation of lead in bone tissue. If there is a lack of calcium in the body or a disturbance in its metabolism, changes occur in bone tissue (for example, osteoporosis, characterized by a decrease in the content of this element in the bones, which can lead to fragility and bone fractures), in muscles (pain, cramps), and in the thyroid gland (dysfunction), immune system (tendency to allergic manifestations, decreased immunity, including antitumor immunity), hematopoietic system(clotting disorder). Calcium deficiency can provoke the development hypertensive crises, toxicosis of pregnancy, hypercholesterolemia.

Sources of calcium include dry cream, milk and cheese, sesame seeds and beans. When less than 0.5 g of calcium per day enters the body, the likelihood of osteoporosis sharply increases.

All soft drinks rich in phosphorus, which interferes with the absorption of calcium, slows growth, and promotes osteoporosis.

The absorption of calcium from cereals in the intestine is difficult, since the main part of this element is tightly bound in them with inositol hexaphosphate, forming the calcium-magnesium salt phytin.

Magnesium macronutrient value

Magnesium (Mg). The daily requirement is 400-750 mg.

The adult body contains about 20 g of magnesium.

More than three hundred enzymes are known whose work depends on magnesium. The importance of the macroelement magnesium lies in the fact that there is no other cation that would influence such a number of enzyme reactions in general and on energy metabolism in particular. Magnesium activates enzymes that regulate carbohydrate, protein, lipid metabolism, and the release of ATP energy; stimulates the breakdown of nucleic acids; reduces excitation in nerve cells; has a vasodilating effect; necessary for the functioning of nerves and muscles. Magnesium is an anti-stress element, relieves migraine attacks, helps in the fight against depression, gives vigor and a boost of energy for active work, strengthens the cardiovascular system, prevents calcium deposition in the kidneys. Together with calcium, magnesium acts as a natural tranquilizer, prevents the development of osteoporosis, and supports healthy teeth, normalizes potassium balance, activates the activity of enzymes, which include B vitamins (B1, B2, B6).

With chronic magnesium deficiency, a person develops a feeling of exhaustion and weakness. The interaction of magnesium with calcium and chlorine plays a significant role in the regulation of blood pressure. In many biochemical reactions, magnesium interacts synergistically with zinc.

A lack of magnesium negatively affects the functions of the central nervous system (magnesium regulates inhibition processes in the cerebral cortex), heart and blood vessels (with a deficiency of magnesium intake or with disturbances in its metabolism, a disturbance in the rhythm of cardiac activity and tone occurs blood vessels, spasms, hypertension are noted); adrenal glands (depletion of function); bone tissue (osteoporosis); urinary and biliary systems (magnesium normalizes intestinal motility and contraction of the gallbladder, bile secretion); thyroid and pancreas, muscle tissue (at a low concentration of magnesium, protein synthesis decreases, the processes of oxidative phosphorylation in mitochondria and direct oxidation of carbohydrates are inhibited); immune system (in the presence of magnesium ions, the processes of phagocytosis and the work of a number of components of the complement system are actively carried out). With a lack of magnesium in the body, the level of free cholesterol in the blood plasma increases and the concentration of atherogenic lipoproteins increases. Magnesium plays an important role in the detoxification processes of the liver, in the functioning of fibroblasts responsible for the biosynthesis of components connective tissue.

For normal life, it is necessary not only a regular intake of minerals into the body, but also their correct ratio.

The ratio of calcium and magnesium entering the human body should be 1:0.7. Food with high content calcium reduces the absorption of magnesium. The absorption of magnesium is hindered by oxalic acid, tannin and phytins, which are antagonists of magnesium in the body. Strong antagonists of magnesium are beryllium and manganese. Milk and casein have a beneficial effect on the absorption of magnesium from the intestines.

According to modern data, about 80% of the population living in developed countries does not receive enough magnesium. Magnesium deficiency increases as a person ages. Magnesium content is insufficient in the diet of elderly and low-income people.

The bioavailability of magnesium increases in the presence of vitamin A, calcium and phosphorus.

The highest magnesium content among animal products is found in marine fish, among plants - in wheat bran, sunflower seeds, nuts. There is especially a lot of magnesium in the chlorophyll of green vegetables. People living in regions with hard water receive sufficient amounts of magnesium.

Minerals – potassium macroelements

Potassium (K). The daily requirement is 3000-5000 mg.

As a mineral, the macroelement potassium is a sodium antagonist. It is a basic intracellular chemical element necessary for the functioning of any living cell. Potassium, along with sodium, chloride and bicarbonate, is responsible for acid-base balance and osmotic pressure in organism. These substances and macroelements support the normal functioning of cell walls, promote healthy skin, removal of fluid from the body, better supply of oxygen to the brain, stimulate the kidneys to eliminate metabolic waste, facilitate allergic manifestations, necessary for muscle contractions, participate in the conduction nerve impulses. Potassium is extremely important for normal functioning cardiovascular system, regulates heart rhythm, prevents the risk of strokes and some forms of depression, fatigue, nervousness.

During physical and emotional stress, potassium deficiency is noted. Significant losses of potassium occur with diabetes mellitus, with diarrhea, and when diuretics are used to treat hypertension.

Among animal products, potassium in significant quantities present in milk, meat, fish, chicken breasts and fillet; among plants - in avocado, apricot, parsley, bananas, tomato juice, citrus fruits and sunflower seeds, almonds and other nuts.

Macronutrient phosphorus in food

Phosphorus (P). The daily requirement is 1200-1600 mg.

Phosphorus is associated with calcium metabolism and plays important role in the activity of the brain, muscles, bones, is part of a number of enzymes, in the structures of DNA and RNA, accumulates in high-energy compounds (ADP and ATP). Lack of phosphorus negatively affects the functions of the central nervous system (with a deficiency, weakness and fatigue develop), muscular system(pain, weakness), liver (decreased function), bone tissue (osteoporosis). Without the macronutrient phosphorus in the diet is not absorbed a nicotinic acid. It is heavily consumed during nervous diseases and stress.

The highest content of the macroelement phosphorus in products is found in fish, dairy and meat products, among plant products- for beans and peas. Optimal ratio intake of calcium and phosphorus in the body is 1:1.5.

Functions of the macronutrient sulfur

Sulfur (S). Daily requirement - 850 mg.

Contained in all tissues. Largest quantity- in skin, muscles, hair and joints. The functions of the macroelement sulfur are that it is part of amino acids (cysteine, cystine, methionine, taurine), some B vitamins, insulin and collagen. Increases resistance to radiation and toxins, promotes DNA restoration. Among animal products, sulfur is present in significant quantities in milk and meat.

Inorganic macronutrients chlorine

Chlorine (C1). The daily requirement is 5000 mg.

Inorganic macroelements chlorine are part of the gastric juice, together with potassium and sodium they support water balance, normal muscle and nervous system functions. A lack of chlorine causes diarrhea, weakening muscle tone, vomit. Those who drink chlorinated water should consume dairy products, as well as vitamin E. Sources of chlorine - salt, seafood.

Characteristics of sodium macroelements

Sodium (Na). The daily requirement is 4000-6000 mg.

The beneficial properties of microelements have great importance for the human body.

Our body contains various minerals. They are necessary to ensure normal operation the whole body. All these minerals are divided into two groups:

• macroelements - substances that are present in the body in a volume greater than 0.01%;
• microelements - substances whose volume in the body is less than 0.001%.

But, despite such a low concentration, trace elements are especially valuable for the body.

Microelements- These are inorganic substances contained in the human body in very small quantities. Most of them are needed for normal life. Microelements are involved in the physiological processes of the body. A person receives microelements from food.

Microelements in optimal natural form and dosage found in beekeeping products - such as pollen, royal jelly and drone brood, which are included in many natural vitamin and mineral complexes of the Parapharm company: “Leveton P”, “Elton P”, “Leveton Forte”, “Apitonus P”, “Osteomed”, “Osteo-Vit”, “ Eromax", "Memo-Vit" and "Cardioton". That is why we pay so much attention to each natural substance, talking about its importance and benefits for the health of the body.

Properties of microelements in the body

The role of microelements in the body is very important. They regulate almost all biochemical processes occurring in the body: if microelements are contained in the human body in sufficient quantities, then all systems function stably.

According to statistics, approximately two billion people on our planet are deficient in microelements. A lack of these substances in the body can lead to mental retardation and blindness.

The body needs microelements every day, just like vitamins, because the functioning of all body systems depends on them. These substances participate in metabolic processes, playing the role of catalysts and activators. Therefore, micronutrient reserves need to be regularly replenished. It has been noticed that many newborns with a lack of microelements die as soon as they are born.

Microelements in the human body are primarily responsible for the formation and development of the central nervous system. They are also important in the formation of the cardiovascular system. In general, each trace element has an effect on a specific area in the body.

What are microelements?

What are the microelements: two groups

• essential (vital);
• conditionally essential (elements, biological function which have been fully studied, but there are practically no cases of deficiency of these elements).

An adult is advised to take 150-200 mg of microelements daily.

The group of essential microelements includes iron, copper, iodine, zinc, cobalt, chromium, molybdenum, selenium, and manganese.

The group of conditionally essential microelements includes boron, bromine, fluorine, lithium, nickel, silicon, vanadium.

Providing metabolism, synthesis of hormones, enzymes, vitamins, regulating cell membranes, taking part in the processes of hematopoiesis and growth, providing tissue respiration, stabilizing and restoring acid alkaline balance, increasing immunity, regulating work reproductive system Taking part in bone formation, microelements bring great benefits to our body.

Any imbalance of microelements can provoke diseases, pathological and dangerous conditions, “microelementosis”.

Microelements play an important role in the formation of human immunity.

Essential microelements

Essential microelements are responsible for the optimal functioning of the immune system. It is especially important to replenish their supply in the summer by adding more fruits and vegetables to your diet, and in the winter - dried fruits and nuts.

According to the effect of microelements on immunity, they can be divided into:

• immunomodulatory (iron, iodine, copper, zinc, cobalt, chromium, molybdenum, manganese and lithium);
• immunotoxic (aluminum, arsenic, boron, nickel, cadmium, lead, mercury and others).

And if immunomodulating microelements are involved in the formation and maintenance of immunity, then immunotoxic chemical compounds have the opposite effect and destroy immunity. Unfortunately, a person comes under the influence of immunotoxic microelements every day. Industrial production, cars and public transport emit a huge amount of harmful substances into the air that can accumulate in our bodies. Their excess threatens serious problems with health.

We get the most microelements from foods of plant origin, dairy and meat products there are fewer of them.

What foods contain microelements?

Why are microelements needed and in what products are they contained in the required quantities? We are talking about essential microelements.

Iron.

Without iron, the process of hematopoiesis is impossible, hemoglobin cannot be formed, thanks to which all internal organs receive oxygen. Iron also helps improve immunity, participates in the synthesis of thyroid hormones, and normalizes redox processes in the body.

A deficiency of this microelement leads to anemia and growth retardation.

The presence of large amounts of iron in the body can cause acute gastroenteritis.

Every day a person should receive 10-13 mg of iron. The foods that contain the most iron are: greens, soybeans, buckwheat, animal liver, halva, apples, eggs, pears, sea fish, pumpkin, black currant, gooseberries, beets, melon, porcini mushrooms, cucumber, mint, rose hips, brewer's yeast, wild strawberries, zucchini, dried fruits, cherries.

Copper.

Just like iron, copper is involved in the process of hematopoiesis and hemoglobin synthesis. Iron cannot participate in the formation of hemoglobin without the presence of copper.

Copper stimulates the synthesis of connective tissue, participates in the process of bone formation, normalizes insulin levels, causes and removes toxins, helps in tissue regeneration, etc.

With a lack of copper, dermatosis, anemia, growth retardation in children, hair loss, and atrophy of the heart muscle occur.

When in excess, copper becomes toxic and causes the development renal failure, gastroenteritis, seizures. Excess copper is most often observed in people who excessively consume synthetic dietary supplements.

For an adult daily norm copper is 3 mg. Natural sources of copper: legumes, eggs, potatoes, sprouted wheat grains, cocoa, quince, pineapples, rose hips, gooseberries, radishes, chocolate, bell pepper, coffee, nuts, dairy products, asparagus, rye bread, seafood, cherries, blackberries, eggplants, garlic, citrus fruits, tomatoes.

Iodine.

The most important function of this trace element is participation in the synthesis of the thyroid hormone - tyrosine. Iodine normalizes work endocrine system through the regular function of the thyroid and pituitary glands. Iodine also improves metabolic processes, promotes mental development, especially in children. It removes radioactive substances from the body, improves immunity, stabilizes hormonal levels, etc.

It must be remembered that in pure form Iodine is not absorbed, and in large doses causes poisoning. With excess iodine, hyperthyroidism can develop (including Graves' disease), tachycardia, muscle weakness, diarrhea.

With a lack of iodine, diseases of the nervous system, growth inhibition in children, the development of dementia, thyroid diseases, increased risk cancer, inability to bear a child in pregnant women, sterility in men.

The iodine norm per day is 2-4 mcg per kilogram of body weight. Foods rich in iodine: sea ​​salt, iodized salt, grapes, beans, potatoes, carrots, turnips, cod liver, seafood (especially seaweed), sea and ocean fish, vegetables Green colour, cabbage, tomatoes, ginger, oriental spices, eggs.

Zinc.

This element is part of the blood and muscle tissue. It regulates the function of hormones, stimulates reproduction, and increases sexual activity in general. It catalyzes chemical reactions while maintaining acid levels. Promotes skin regeneration, stabilization of the nervous system, etc.

With a deficiency of zinc in our body, the following disorders occur: growth inhibition and developmental delays in children, infertility, blurred vision, underdevelopment of the genital organs, weakness, hair loss.

An excess of zinc is a rather rare phenomenon, because the toxic dose of zinc is more than 159 mg per day, and the daily requirement is only 10-25 mg. Foods high in zinc: lemons, honey, green vegetables, blueberries, cottage cheese, black currants, seafood, raspberries, dates, figs, apples.

Cobalt.

It is part of vitamin B12 and is involved in vital biochemical processes. This microelement promotes hematopoiesis, strengthens the immune system, participates in the synthesis of insulin, regenerates cells and tissues, and enhances protein synthesis.

With cobalt deficiency, the functioning of the nervous and circulatory systems is disrupted (most often in vegetarians).

An overdose of cobalt threatens toxic poisoning, which is possible with excessive use of synthetic drugs.

The daily norm of cobalt is 40-70 mcg. Products high in cobalt: bread and its by-products, legumes, eggs, nuts, rose hips , fish, strawberries, fermented milk products, animal kidneys and liver, butter, corn, cocoa, spinach, leafy greens, strawberries.

Chromium.

This element is a component of all living organisms, including humans. Chromium affects hematopoiesis, carbohydrate metabolism and energy processes in general, enhances the action of insulin, promotes the elimination of toxins, and lowers cholesterol levels.

Chromium deficiency increases glucose and cholesterol levels.

An excess of chromium leads to the development of eczema, dermatitis, bronchial asthma and even lung cancer.

Products rich in chromium: plums, hazelnuts, cherries, blueberries, Jerusalem artichokes, radishes, onions, potatoes, brewer's yeast.

Molybdenum

Stimulates the activity of enzymes that promote the synthesis and absorption of vitamin C, participates in the production of hemoglobin, and removes it from the body uric acid, rids the body of alcohol toxins.

An overdose is dangerous for the body. It manifests itself as a sharp loss of weight, edema, and mental disorders.

Daily intake of molybdenum: 15-30 mcg for children, 75-300 mcg for adults. Pistachios are considered sources of molybdenum, wheat flakes, rice, rose hips, peas, cabbage, garlic, pasta, table salt, corn, animal liver and kidneys, sunflower seeds, bread.

Selenium.

This element prevents the development of cancer. Selenium prevents cell mutation, improves immunity, neutralizes toxins and free radicals, enhances the effect of vitamins C and E and their antioxidant properties. Stimulates hemoglobin production and metabolic processes.

With a deficiency of selenium, the immune system weakens and the body is at risk of premature aging.

An excess of selenium causes poisoning of the body (more than 5 mg). The daily norm of selenium is 5 mcg.

Selenium sources: sea salt, coconut, olive oil, olives, fish, sour cream, broccoli, seafood, garlic, salted lard.

Manganese

AND plays a very important role in the functioning of the central nervous system and reproductive system. It has a positive effect on the elimination of sexual impotence, improves memory, and reduces irritability. It promotes wound healing, stabilizes digestion, regulates fat and insulin metabolism, and removes toxins.

Manganese deficiency leads to ossification of the entire skeleton, joint deformation, depression, and dizziness.

An excess of this element reduces appetite, causes manganese rickets, hallucinations, weakened memory, causes drowsiness, urinary disorders, etc.

The daily intake of manganese is 5-10 mg. Products rich in manganese: eggs, oriental spices, lemon, tomatoes, gooseberries, nuts, meat, leafy greens, black currants, coconut, rose hips, radishes, lingonberries, raspberries, cereals.

For normal productive functioning of the body, a balance of microelements is required. It is easy to maintain with proper balanced nutrition.

Microelements (micronutrients) – essential substances, on which the vital activity of organisms depends.

They are not a source of energy, but are responsible for vital chemical reactions. Needed in very small quantities (daily intake is measured in milli- and micrograms, less than 200 mg).

If the human body is subject to careful analysis, it becomes clear: we consist of different types chemical compounds, 30 of which are trace elements. They are responsible for optimal performance human body, and their deficiency has an extremely negative impact on the health of adults and the development of children.

Micronutrients: what are they?

The group of micronutrients in science is usually divided into 2 categories: essential substances (vital); conditionally essential (important for the body, but rarely in deficiency).

Essential microsubstances are: iron (Fe); copper (Cu); iodine (I); zinc (Zn); cobalt (Co); chromium (Cr); molybdenum (Mo); selenium (Se); manganese (Mn).

Conditionally essential micronutrients: ; bromine (Br); fluorine (F); lithium (Li); nickel (Ni); silicon (Si); vanadium (V).

According to another classification, microelements are divided into 3 categories:

• stable elements: Cu, Zn, Mn, Co, B, Si, F, I (available in amounts of about 0.05%);
• 20 elements that are present in concentrations below 0.001%;
• a subgroup of polluting elements, a stable excess of which leads to diseases (Mn, He, Ar, Hg, Tl, Bi, Al, Cr, Cd).

Almost all biochemical processes depend on the balance of microelements. And although their required amount is determined by micrograms, the role of these nutrients is enormous. In particular, the quality of metabolism, synthesis of hormones and vitamins in the body depends on microelements. These microsubstances strengthen the immune system, promote hematopoiesis, proper development and bone tissue growth. The balance of alkali and acids and the performance of the reproductive system depend on them. At the cellular level, they support the functionality of membranes; in tissues, they promote oxygen metabolism.

Scientists say that chemical composition fluids in cells human body resembles the formula of sea water in prehistoric times. This is achieved by combining important microelements. And when the body experiences a lack of one or another substance, it begins to “suck” them out of itself (from the tissues where nutrients have accumulated).

Any disharmony of microelements is almost always the development of many diseases and pathological changes in organism.

And as some studies say, an imbalance of microsubstances of varying intensity is diagnosed in every third inhabitant of the planet.

Among the reasons causing shortage or excess useful elements, most often it turns out:

• bad ecology;
• psychological tension, stressful situations;
• poor nutrition;
• long-term use of certain medications.

To understand what microelements a person lacks, and also to find out the exact level of deficiency, can only be done in a laboratory by donating blood for biochemical analysis. But nutrient imbalance can also be seen by some external signs.

Most likely, a person experiences a lack of nutrients if:

• often exposed to viral diseases;
• signs of weakened immunity are obvious;
• the condition of hair, nails, skin has worsened (acne, rashes have appeared);
• became irritable and prone to depression.

Conditions caused by a lack of microelements

In addition, having carefully analyzed the state of your health, even without laboratory research Sometimes you can determine exactly what micronutrient the body needs and what it lacks at a given time:

By the way, interesting fact regarding hair. It is by their structure that it is easiest to determine micronutrient deficiency. Typically, hair contains from 20 to 30 microsubstances, while a blood or urine test will show the level of no more than 10 useful substances in the body.

How to keep balance

There are several rules for restoring the balance of microelements. There is nothing complicated or new in them, but in the modern rhythm of life we ​​sometimes forget about these advice from doctors.

First of all, it is important to monitor the health of the nervous system, regularly spend time in the fresh air and eat right.

After all best source most microelements – natural, environmentally friendly food.

By the way, if we talk about food sources, then most micronutrients are found in plant foods. The leader among products of animal origin could be called, which contains 22 microelements. Meanwhile, the concentration of nutrients in it is so low that it is impossible to talk about milk as a product that can provide a balance of substances. Therefore, nutritionists insist on the importance of a balanced and varied diet.

But according to biologists, it would be a mistake to think that, for example, all tomatoes in the world have an identical set of microelements. And even if a product contains the same nutrients, their amounts may differ significantly. These indicators are influenced by soil quality, plant variety and frequency of precipitation. Sometimes even vegetables of the same variety collected from the same bed can differ significantly in their chemical composition.

Causes of micronutrient deficiency:

• poor ecology, which affects the mineral and salt composition of water;
• improper heat treatment of products (leads to almost 100 percent loss of nutrients);
• illnesses digestive system(prevents proper absorption of microsubstances);
• poor nutrition (mono-diet).

Microelements - essential for humans useful material. Metabolic processes, the development and growth of the child, the functioning of all systems (including reproductive), and the maintenance of performance and immunity depend on them. And since the body is not able to synthesize micronutrients on its own, it is important to take care of the rational and balanced diet to replenish supplies of necessary elements daily.

All minerals important for optimal functioning of the body are divided into microelements (they are found in the body in ultra-small quantities, less than 0.001%) and macroelements (they are found in the body more than 0.01%). The importance of microelements, which are contained in very small quantities in the body, for human health is nevertheless very great; they ensure the normal course of almost all biochemical processes in the body.

Microelements: their role in the human body

If there are enough microelements in the body, then the person will be healthy, and all systems and organs will work productively. Two billion members of humanity today have insufficient levels of these minerals, such people suffer mental retardation, blindness, babies die as soon as they are born. Microelements are primarily responsible for the development of the central nervous system; they also play an important role in reducing the number of the most common intrauterine abnormalities in the formation of the cardiovascular system.

Microelements also have a huge impact on the functioning of the human body's defenses. For example, in a person who eats properly, receiving all microelements in sufficient quantities, diseases such as influenza, measles or intestinal infections are much easier.

All microelements, without exception, are vital for the human body, because each of them affects one or another area of ​​its functioning. These minerals, as well as vitamins and macroelements, are found in different products plant and animal origin. Of course, in our time, these substances can be synthesized in a laboratory, but the ingestion of these minerals into the body along with plant or animal food will bring a person much more benefit than taking the same microelements obtained as a result of chemical synthesis.

Let's find out about the main microelements, the products that contain one or another of them, and also why the lack of these minerals is dangerous for human health.

Basic microelements important for the normal functioning of the body

Bor

This element can be found in literally all human tissues and organs, but the bones of our skeleton, as well as tooth enamel, are richest in it. Boron has a beneficial effect on the entire body. Thanks to this substance, the endocrine glands begin to work more stably, the skeleton is formed correctly, and the amount of sex hormones increases, which is important primarily for women during menopause. Boron is found in rice, legumes, corn, beets, buckwheat, and soybeans. If this element is not enough in the body, then a hormonal imbalance occurs, as a result of which women may develop the following diseases: osteoporosis, erosion, cancer of the female organs, fibroids. Urolithiasis and joint diseases may also occur.

Bromine

It influences the proper functioning of the thyroid gland, takes part in the work of the central nervous system, and helps to enhance inhibition processes. For example, someone who takes a drug that contains bromine ceases to experience sexual desire. The following foods are rich in bromine: nuts, grains, legumes. Signs of insufficient bromine levels in the body: a person sleeps poorly and little, the level of hemoglobin in the blood may be low.

Vanadium

Participates in the regulation of the heart and blood vessels. Thanks to vanadium, cholesterol levels are stabilized, which means the likelihood of developing atherosclerosis is reduced, tumors and swelling are reduced, vision improves, and the liver and kidneys work better. Vanadium regulates the amount of hemoglobin and glucose in the blood. Products: radishes, cereals, rice, potatoes. If this element is not enough, then cholesterol levels increase, which may cause diabetes, atherosclerosis.

Iron

This element is a component of hemoglobin, it helps cells breathe and is responsible for the formation blood cells. The condition of the cells of our skin, mouth, as well as the stomach and intestines directly depends on the level of iron in the body. This mineral can be found in pumpkin seeds, hazelnut, apple, sesame, pomegranate, seaweed, mustard. Signs of iron deficiency in the body: a person experiences constant drowsiness, gets tired quickly, the skin becomes rougher and drier, the condition worsens nail plates, the mouth often becomes dry, and anemia occurs. Taste sensations may also change.

Iodine

As you know, iodine is involved in the production of a hormone called thyroxine, which is produced by the thyroid gland. Most of this element (15 out of 25 mg) found in the body is contained by the thyroid gland. If there is enough iodine in the body, then the functioning of the kidneys, liver, ovaries and prostate occurs without deviations. List of products: spinach, beans, rye, seaweed, champignons, dairy products, wheat. Symptoms of iodine deficiency: enlargement of the thyroid gland, the so-called goiter (can also occur with excessive quantity element), muscle weakness, dystrophic changes, slowing down the development of mental abilities.

Cobalt

He - component the process of formation of blood cells, participates in the formation of vitamin B12, and also promotes the production of insulin. Products containing cobalt: semolina, salt, pears, soybeans and legumes. If a person lacks this element, anemia may develop, he constantly wants to sleep, and fatigue quickly sets in.

Manganese

This mineral is responsible for the function of childbirth, the condition of bones, and regulates the functioning of the central nervous system. Manganese improves potency, since under its influence muscle reflexes become more active and it reduces nervous irritation. Products with manganese: agar-agar, nuts, ginger. If the body does not have enough manganese, the ossification of the human skeleton is disrupted and joints are deformed.

Copper

Most copper is found in the liver. Copper is one of the components of melanin, which means it takes part in the production of collagen and the process of pigmentation in the human body. With its help, iron is better absorbed. Products containing copper: cocoa, sesame, seaweed, sunflower, shitake mushrooms. With a lack of copper, a person may suffer from anemia, go bald, and pathologically lose weight. The level of hemoglobin in the blood may also decrease, and dermatosis of various natures may develop.

Molybdenum

It is the basis of the enzyme that utilizes iron. This process prevents the development of anemia. Products: legumes, grains, salt. A lack of molybdenum in the body leads to decreased immunity, diseases of the cardiovascular system and gastrointestinal tract.

Nickel

Takes part in the formation of blood cells, saturating them with oxygen, regulates fat metabolism, hormone levels in the body, and reduces blood pressure. List of foods rich in nickel: legumes (especially lentils), apples, soybeans, pears, corn. Signs of iodine deficiency in the body: the issue has been little studied.

Selenium

It is an antioxidant and prevents the growth of abnormal cells, which means it prevents the appearance and spread of cancerous tumors. This mineral helps protect the body from heavy metals, is very necessary for the production of proteins so that the liver, pancreas and thyroid gland function without deviations. Selenium is part of seminal fluid and supports reproductive function.

Here are foods containing selenium: sunflower seeds, wheat and wheat germ. Signs of selenium deficiency in the body: dysbacteriosis, all kinds of allergies, oncological diseases, multiple sclerosis, heart attack, muscle dystrophy, delayed development.

Fluorine

Takes an important part in the formation of tissue, as well as tooth enamel. Fluoride is found in the following foods: raisins, pumpkin, nuts, and millet. If there is not enough fluoride in the body, then the person constantly suffers from dental caries.

Chromium

Affects the acceleration of insulin formation, under its influence carbohydrate metabolism improves. Products: mushrooms, soybeans, peaches, radishes, beets. With a lack of chromium in the body, the condition of bones, nails and hair worsens.

Zinc

Regulates vital important functions human body: metabolism (takes part in the formation of the hormone thymus), the functioning of the reproductive system, the process of blood formation. List of products with zinc: sesame, wheat germ. Signs of a lack of zinc in the body: such a person develops whitish spots on the nail plates, he becomes very tired, and is susceptible to frequent allergies and infectious diseases.

Compatibility of vitamins and microelements

Microelements absorbed by the body immediately begin to interact with macroelements and vitamins. In this case, various combinations are formed. Some of them provide beneficial influence on the entire organism (synergism), others contribute to mutual destruction (antagonism), the third option is the absence (neutrality) of influence on each other.

Best compatibility of vitamins with microelements: examples

• Zinc promotes good absorption well-known vitamin D, which is so important for the body.
• If you take both iron and vitamin A at the same time, the microelement will be absorbed better.
• Selenium enhances the effects of vitamin E, a natural antioxidant, on human organs and systems.
• Magnesium goes well with vitamin B6 and other B vitamins.

Incompatibility of vitamins with microelements: examples

• The bioavailability of calcium is reduced by phosphorus.
• Copper together with iron block the absorption of vitamin B12.
• Calcium, magnesium and zinc prevent the body from absorbing iron.
• Zinc is less transported under the influence of vitamin B9 (folic acid).

These lists can be continued indefinitely, but is this necessary? If you plan to take a multivitamin complex, it is better to carefully study the instructions for the drug and strictly adhere to the recommendations set out in it.

Often these drugs are divided into 2 parts - tablets. They usually need to be taken in different time, maintaining a certain time interval between doses.

If you do not urgently need to replenish the missing microelements, constantly try to keep your mineral levels normal. For this purpose, you need to eat a balanced diet and maintain a drinking regime.

Remember that many medications have a detrimental effect on microelements, destroying them, or slowing down, neutralizing their effect. For example, aspirin promotes the leaching of zinc, and tetracycline - magnesium and iron. That's why, when using any medicinal product, you need to replenish the deficiency of certain minerals. This information is usually included in the drug leaflet, and your doctor should not ignore it.

What can a lack of microelements lead to?

It is known that each of the above minerals is vital for the normal functioning of the body and its effective functioning. If any element is missing, it can have a serious impact on human health. If the level of microelements is insufficient, the following problems are likely to arise: weakening of the body's defenses, various skin diseases, diabetes, diseases of the hair, teeth, nail plates, obesity, bone diseases (scoliosis, osteoporosis), anemia. Problems with the heart and blood vessels, reproduction, potency, and sexual desire may arise. Development is suspended.

Micronutrient deficiencies may occur if you:

• you use drinking water poor quality, unbalanced diet;
• live in an area with unfavorable ecology;
• suffered bleeding, and as a result - a huge loss of minerals;
• took medications that destroyed microelements.

If symptoms of a lack of microelements are visible even to the naked eye, you need to visit a doctor and get examined; such examinations are now quite simple and accessible.