Basic microelements in the human body. The most important minerals for the human body

The term " minerals" V Lately widely used, for example, many “mineral-vitamin” complexes are sold. This term is not entirely correct; in our case, the correct term is “biologically active elements.” But since the term is widespread, it is useless to fight this, so we will also use it, meaning specifically biologically active elements.

Macroelements. We actually consist of them and water. CHNOPS - this is how a group of biogenic macroelements is sometimes called by the first letters from the periodic table:
Carbon
Hydrogen
Nitrogen
Oxygen
Phosphorus
Sulfur

These elements make up proteins, fats and carbohydrates - the basis of our food. Macroelements also include potassium, sodium, magnesium, calcium and chlorine and others - the daily requirement is more than 200 mg.

If the body’s daily requirement is less than 200 mg, then this is already microelements: iron, copper, bromine, zinc, iodine, cobalt, manganese and others necessary for the functioning of the body, more than 30 microelements in total.

Calcium the body contains the most (1 - 1.5 kg), bones are formed from it, it is used in excitation processes nervous system, with its help the permeability of capillaries is regulated. Over 10-15 years, the bone tissue of the human body is almost completely renewed, and therefore the daily diet should contain up to one and a half grams of calcium. We get calcium mainly from dairy products - half a liter of milk provides daily requirement body in calcium. As we age, calcium metabolism begins to deteriorate and bones lose their strength. Therefore in daily ration It is necessary to include calcium-containing foods in increased quantities.

Potassium. Its ions are necessary for the heart muscle and for the normal functioning of the adrenal glands. Diet with high content potassium is prescribed to heart patients and hypertensive patients. Foods rich in potassium - dried apricots, pumpkin, potatoes, zucchini.

Irreplaceable element phosphorus(in the body there are 0.6 - 0.9 kg) participates in the formation of bones, is part of cells, soft fabrics and human blood, participates in energy metabolism. At normal nutrition There will be no phosphorus deficiency, since it is found in sufficient quantities in fish, legumes, dairy and meat products. Phosphorus is best absorbed by the body from dairy products, where it is approximately the same as calcium. In meat and especially fish products, the calcium - phosphorus content is from 1:10 to 1:20, which, with a monotonous diet, violates the phosphorus - calcium metabolism, hence the decrease in bone strength, the formation of kidney stones. Cauliflower, carrots, apricots, beets and dates are rich in phosphorus.

The synthesis of proteins and nucleic acids occurs with the participation of salts magnesium With high cholesterol levels, magnesium has a positive effect; magnesium deficiency creates favorable conditions for the development of cardiovascular vascular diseases. In older people and hypertensive patients, the need for magnesium increases, so you should not avoid foods rich in magnesium: cereals, carrots, parsley, legumes, nuts, bananas. A person should receive 0.5 g of magnesium per day, which enters the body only with water and food.

Salts sodium Contained in tissues and body fluids, they enhance the ability of tissues to accumulate water. At the same time, potassium prevents the accumulation of fluid, and therefore people suffering from swelling and hypertension need to consume as little table salt as possible and more potassium-containing foods. To maintain acid-base balance, up to 6 grams of sodium is needed, while at the same time, we consume several times more of it with food.

Gastric juice contains hydrochloric acid, for the formation of which you need chlorine, as well as sodium, which takes part in water metabolism. Sodium chlorine (table salt) was very expensive at one time, and honored guests were greeted with bread and salt.

Now about microelements. Iron is integral part hemoglobin and various enzymes, and with its deficiency, iron deficiency anemia occurs. There is a lot of iron in meat products of animal origin, as well as in legumes and buckwheat. But from meat products The absorption of iron is up to 20%, and from plant sources - only up to 5%. In older people, iron absorption is greatly reduced. Iron deficiency with all the ensuing consequences can also occur in pure vegetarians. You need 10–20 mg of iron per day.

Manganese. Provides normal exchange fats, proteins and carbohydrates, participates in hematopoiesis. It is an integral part of many enzyme systems and enhances the action of insulin. Manganese is needed for the metabolism of vitamins, the production of proteins and nucleic acids. Up to 8 mg per day is needed. Manganese, salads, fruits, legumes and cereals are rich in it. A cup of tea contains more than 1 milligram of manganese.

Insulin and bones, as well as skin, contain salts zinc. Zinc salts enhance the hypoglycemic effect of insulin and activate the formation of enzymes. Zinc enhances the action of pituitary and sex hormones, and the body should receive up to 20 mg of zinc per day; it is found in many animal and plant foods. For example, 100g of meat will provide the body with zinc.

Only 2 mg copper per day is necessary for our body to synthesize hemoglobin, enhance the action of insulin, and ensure the processes of glucose oxidation. There is a lot of copper in legumes and various berries.

Chromium participates in the absorption of glucose and affects blood sugar levels. Over the years, the body’s ability to tolerate sugar decreases, but chromium helps maintain normal amount carbohydrates. Chromium normalizes cholesterol levels. Many foods do not contain chromium, and some contain it in small quantities - bran and seafood, nuts and meat.

The body uses fluorine in the process of building teeth and bones, you only need 2-3 mg, but without it, caries develops. We get fluoride from drinking water - up to 1 mg per liter of water. In regions where the fluoride content is insufficient, water is fluoridated. Fluoride is found in seafood (10 mg/kg) and tea (100 mg/kg).

Cobalt provides hematopoietic processes (together with iron and copper), is contained in vitamin B12. The body needs only 0.2 - 0.3 mg of cobalt; it is found in legumes, onions, carrots, and tomatoes.

Operation thyroid gland impossible without iodine, whose role increases in older people. Iodine lowers cholesterol levels, strengthens the heart vascular system. The body needs 0.1 - 0.2 mg per day and to meet iodine needs it is enough to use iodized salt. Alternative – contains a lot of iodine seaweed, iodine is also found in apple seeds.

Information about some other elements can be found in the table.

The human body is complex mechanism, where, like engineering, everything is interconnected, interdependent and requires clear dosages. Proteins and carbohydrates, vitamins and microelements are part of this mechanism. So, let’s look at the work of an important “engineering detail” - microelements, which represent a whole group of substances.

Role in the human body

Microelements are chemical elements contained in small quantities in the human body. And although there are only thousandths of them in our body, they make up 4% of our weight, but they are needed for the normal functioning of the body. These are coming small substances with food, water, air, and individual organs have reserves of the necessary microelements.

Their functions in the body are different; many metals are included in enzymes and thereby ensure their activity. There are about two hundred metal enzymes. Some microelements are part of the active compounds. So, for example, iodine is a component of thyroid hormones, iron is a component of hemoglobin, and magnesium is a component of chlorophyll. Deficiency or excess of chemical elements causes diseases. Our body needs zinc and iodine, fluorine and silicon, phosphorus and copper, manganese and iron, potassium and calcium, copper and silver, chromium and selenium, and other lesser-known substances.

So, let's consider the role of specific microelements in the life processes of our body.

1. Iron. It is a component of proteins, hemoglobin. It is important for providing the body with oxygen, ATP and DNA synthesis, and detoxification processes. Iron supports the functioning of the immune system.
2. Iodine. One of its main functions is to regulate the functioning of the thyroid gland, pituitary gland, and protect against radiation. Iodine is a component of the hormones thyroxine and triiodothyronine. This microelement supports the functioning of the central nervous system, affects mental activity and is especially needed by people who engage in intellectual work.
3. Calcium. In the body, 99% of calcium is found in bones and teeth. And 1% of it plays the role of an intracellular element. Calcium takes part in the transmission of nerve impulses, is responsible for the balance of excitation and inhibition in the brain, and affects the activity of enzymes. It reduces blood cholesterol and is a factor in intracellular signaling.
4. Magnesium. IN healthy body contains 25 g of magnesium, mainly in bones. It is a component of enzymes and affects energy processes in organs and tissues, in particular the heart and muscles. Magnesium has a cardioprotective function, having a beneficial effect on the heart, improving the supply of oxygen to the myocardium. At the same time, magnesium has a vasodilating effect and reduces blood pressure. This microelement is known for its anti-stress properties. It normalizes the functioning of the nervous system and its parts in combination with vitamin B6. Magnesium prevents vascular complications for diabetes, helps relieve bronchospasm, has a beneficial effect on a woman’s reproductive function, preventing the development of preeclampsia and miscarriages.
5. Copper. It takes part in the processes of hemoglobin biosynthesis, and its deficiency, like iron, can provoke anemia. Copper - component antioxidant protection body, it increases insulin activity and promotes the utilization of carbohydrates. The microelement is involved in the formation of proteins known to women such as collagen and elastin, which serve as an integral part healthy looking skin. Copper also takes part in the formation of nerve sheaths, the destruction of which is the cause of sclerosis.
6. Selenium. It is a catalyst for the work of vitamin E and increases its antioxidant activity. Selenium is found in proteins muscle tissue, has antimutagenic and radioprotective properties. It improves reproductive function and regulates the functioning of the thyroid gland.
7. Silver. It has a bactericidal, antiseptic effect and is effective against 650 types of bacteria. Silver is our body’s natural antibiotic against viruses.
8. Phosphorus. Inorganic phosphorus is part of bone tissue and supports acid-base balance. Phosphorus compounds are part of nucleic acids and take part in cell growth and storage of genetic information.
9. Chromium. Its role is to regulate carbohydrate metabolism and support the permeability of cell membranes to glucose. Chromium deficiency can cause diabetes and its development in pregnant women. The trace element is important in the prevention of diabetes and heart disease.
10. Zinc. Required for DNA and RNA to function. It affects the synthesis of testosterone in men, is part of the female hormones estrogen, prevents the occurrence of immunodeficiency, and stimulates antiviral defense. Zinc has wound healing properties, is necessary for the normal functioning of the central nervous system, especially important for memory.

Compatibility of vitamins and microelements

Being an analogue of an engineering mechanism, our body has patterns of combination of microelements and vitamins. So, let's find out about their compatibility:

1. Calcium. It is recommended to use it with vitamins B6, B12, K, D. These vitamins improve the absorption of calcium and reduce its excretion. By the way, just one cup of coffee reduces calcium levels in the body by 2-3 mg.
2. Iron. It must be taken with vitamins A, C, B2. Iron makes it difficult to absorb vitamins B12 and E. It is better not to consume iron with magnesium and calcium. They exacerbate each other's deficits.
3. Phosphorus. Its absorption is aided by vitamin D (erogocalciferol)
4. Copper. It does not combine well with vitamin B12 and zinc.
5. Magnesium. It promotes better absorption B vitamins, as well as calcium. Increased quantity magnesium is a deficiency of calcium and phosphorus.
6. Zinc. The microelement is compatible with vitamins B2, B6. It doesn't go well with folic acid(vitamin B9).
7. Chromium. Vitamin C improves its absorption.
8. Selenium enhances the effect of vitamin E and its antioxidant properties.

So, the synergy (positive interaction) of vitamins and microelements is important for supporting the health of our body and competent treatment of emerging diseases.

Lack of microelements

Despite the fact that microelements occupy a small part of body weight, they are important for the interconnected functioning of the body. It should be taken into account that the presence bad habits is a factor in reducing the functions of microelements. Their work is also negatively affected by a polluted environment.

The cause of micronutrient deficiency may be poor-quality water and the use of certain medications that impair their absorption in our body.

According to statistics, 90% of the adult population of the CIS countries suffers from a lack of vitamins and microelements. The impact of micronutrient deficiencies on health is demonstrated by the fact that every year respiratory diseases Approximately 14 million people are affected. In terms of human life expectancy, Russia ranks 63rd, Ukraine 75th, and Belarus 53rd in the world. And one of the main reasons for this is, according to UN experts, the unfavorable environmental situation. In addition, doctors explain the reduction in average life expectancy by the deterioration of people’s nutrition and the unnaturalness of the food consumed.

If we talk about the specific impact of micronutrient deficiency on the body, then this is a decrease in immunity and diseases of the hair, skin, diabetes and obesity, hypertension and heart disease, osteoporosis, osteochondrosis and scoliosis. Often, a lack of microelements causes allergies, bronchial asthma, colitis and gastritis, infertility and decreased potency. Symptoms of micronutrient deficiency may include delayed physical and mental development.

It should be emphasized that trace elements are not synthesized in our body. The balance of these substances is maintained by food consumption. But the same statistics show that every year the amount of microelements in our products is progressively falling.

Moreover, if cells sense a deficiency of microelements, then the body absorbs radioactive substances similar in structure to the deficient ones. For example, instead of calcium, strontium is absorbed, potassium is replaced by cesium, selenium by tellurium, and zinc by mercury. There is no point in talking about the “benefits” of such a replacement, because everyone understands that this is a great danger.

So, small but very important parts of our body - microelements - are important for health. Therefore, we must pay attention to the use natural products where these substances are contained in sufficient quantities.

The human body is a complex mechanism in which everything is interconnected. A special place in this system is occupied by microelements, the lack of which can provoke the development serious problems with health. Therefore, it is important to know what a microelement is and what role it plays in the body. Let's take a closer look at the sources and required amounts of essential nutrients.

Every person who is interested in a healthy way life and proper nutrition, was interested in the meaning of such a word as “microelement”. These substances are a group of chemical elements consisting of metals and non-metals. The body contains very little of them - less than 0.001% per 1 kg of body weight. Despite such meager values, this amount is quite enough to maintain the functionality of all systems.

Microelements, along with vitamins, are necessary for the body every day, because the productive functioning of all systems and organs depends on it. participate in metabolic processes as catalysts and activators. Therefore, their reserves must be replenished regularly.

The benefits of microelements for the body

The correct balance of microelements is the key wellness and the performance of the body. You should know that the system does not produce chemicals on its own and comes only from the outside. They are able to concentrate various organs, for example, the pancreas is the “habitat” of zinc, and the kidneys are the place of cadmium. This phenomenon is called selective concentration. They are also present in other systems, tissues and organs, but in smaller quantities.

What is primarily the basis for normal height body. Thousands of chemicals are responsible for the formation of the cardiovascular and central nervous systems during the period of intrauterine development.

Effect on immunity

Behind normal functioning The immune system responds with essential microelements. It is especially important to replenish their reserves in the summer season by eating vegetables and fruits, as well as in winter by introducing dried apricots, raisins, and nuts into the diet.

Immunotoxic chemical compounds have the opposite effect and negatively affect the defense system. Unfortunately, every person falls under their influence every day. Great amount harmful substances emitted by various industrial production, is in the air. Persons living in major cities. Excess of harmful microelements threatens serious health problems.

Main microelements

Almost the entire periodic table is present in the human body, but only 22 chemical elements are considered basic. They perform various functions and participate in metabolism. A person needs many microelements every day, examples of which are given below. This:

• Iron.
• Calcium.
• Zinc.
• Copper.
• Manganese.
• Molybdenum.
• Phosphorus.
• Magnesium.
• Selenium.

Get essential microelements primarily from food. An additional source is medical supplies- complexes of vitamins and minerals.

What does a lack of microelements lead to?

Useful microelements must be supplied to the body constantly. This is necessary for normal operation internal organs and systems. Insufficient intake of substances can occur due to poor nutrition, large blood loss, unfavorable ecological situation. a lack of chemical compounds fraught with development serious violations and pathologies. The most common problems include deterioration of hair, nail plates, skin, excess weight, diabetes, diseases of cardio-vascular system And digestive tract, allergies.

Micronutrient deficiency also affects the condition of bone tissue and joints, which confirms the rapid “rejuvenation” of diseases such as arthritis, osteochondrosis, and scoliosis. Experts say that common cause infertility, disorders monthly cycle and problems with potency is low content in the body of certain microelements.

Symptoms of micronutrient deficiency

Diseases associated with acute shortage useful chemicals are called microelementoses. If the body needs any elements, it will certainly let you know. For a person, in turn, it is important to recognize the “signals” in a timely manner and take measures to eliminate the deficit. First of all, you should pay attention to the state of the nervous system. Constant fatigue, drowsiness, irritability, and depression indicate a problem.

Symptoms of micronutrient deficiency also include:

• Slow hair growth.
• Dryness and integument.
• Muscle weakness.
• Brittle nails.
• Tooth decay.
• Irregularities in heart rhythm.
• Development of autoimmune pathologies (lupus erythematosus).
• Memory problems.
• Disturbances in the digestive system.

The listed signs are only part of the manifestations of the pathological condition. In order to determine which microelements are necessary for the body, you will need to undergo laboratory testing. The material for diagnosis can be the patient’s hair, nails, and blood. Such an analysis is often prescribed to determine the causes of gynecological, urological, cardiovascular and therapeutic pathologies.

Why does the body need iodine?

Having understood what a microelement is, it is necessary to pay attention to the most important ones for the human body chemicals. Iodine is one of the main elements that regulates the functioning of all organs and systems. More precisely, it is necessary for the thyroid gland, which is responsible for metabolic processes, the nervous system and the production of the hormone thyroxine.

Reduced immunity and problems with overweight- main signs of iodine deficiency. Deficiency of the element can cause growth of the thyroid gland (goiter), hypothyroidism, and mental retardation.

Iron

A certain microelement, iron, is also responsible for the processes of hematopoiesis and the supply of cells and tissues with oxygen. The body contains about 0.005%. Despite such a small amount, not a single person can exist without this element. Iron is involved in the formation of red blood cells and lymphocytes, carries oxygen, and forms immunity. The metal is part of enzymes that prevent oxidative processes in the body and is necessary for the transmission of nerve impulses, physical development and growth.

It should be borne in mind that excess iron also negatively affects the body. The development of ailments such as diabetes, atherosclerosis, pathologies of the liver and heart, digestive disorders (constipation, diarrhea, attacks of nausea) can be caused increased content element. It is quite difficult to remove it from the body; without the help of specialists it is almost impossible.

Iron deficiency most often manifests itself as anemia, reduced level hemoglobin in the blood. The skin also suffers, dryness appears, cracked heels, constant feeling fatigue, dizziness.

The role of zinc

This chemical element is involved in almost all processes that occur in the body. Zinc is essential for the immune system, growth and proper development, affects the production of insulin, is involved in the functioning of the gonads in men. Deficiency often occurs in older people who have lost taste sensitivity and have little sense of smell. To maintain the body's performance, you need to receive at least 12 mg of zinc per day. Vegetables, fruits, dairy products (especially cheese), cereals, dried seeds and nuts will help replenish your reserves.

Manganese

An important microelement for the human body is manganese. It is necessary for the nervous system, promotes the transmission of impulses, strengthens immune system, regulates processes gastrointestinal tract. Without it chemical element Vitamins are poorly absorbed and eye pathologies develop. It has been established that manganese is an excellent prevention of diabetes, and in the presence of the disease, it significantly inhibits it further development. The mineral is necessary for the processing of sugar, so patients suffering from diabetes need to consume it in large quantities.

What are the dangers of magnesium deficiency?

The body contains approximately 20 g of magnesium. The element is involved in the processes of protein synthesis, is necessary for brain function and maintaining the proper functioning of the immune system. Magnesium deficiency can be determined by frequent cramps. Scientists have concluded that another important element- calcium cannot be properly absorbed by the body without magnesium. Drugs to strengthen bone tissue will not bring any benefit if the system is deficient in the second substance.

Most people with a history of cardiovascular pathologies and disorders in the functioning of the nervous system, suffer from a lack of magnesium.

Doctors recommend more variety daily diet cereals, which contain almost all the necessary microelements. Examples positive influence These products can be observed with the naked eye: the condition of the skin improves, weight and the functioning of the digestive organs are normalized. Greatest benefit will bring consumption of whole grains (brown rice, millet, buckwheat). Oatmeal, which contains the required amount of essential microelements, is considered an ideal breakfast product.

To normalize the level of microelements you need to consume certain foods. This:

• Walnuts, almonds, hazelnuts.
• Pumpkin seeds.
• Avocados, bananas, apples, citrus fruits.
• Peas, corn, beans.
• Sea kale.
• Fish and seafood.
• Dairy products.
• Beef and pork liver, heart, kidneys.

Correct and balanced diet is a good prevention of the development of microelementosis.

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, have special value. Next, we’ll figure out what microelements are present in the human body, what they are and what they are needed for.

General information

The role of microelements in the human body is quite large. These connections provide normal course almost everyone 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, blindness. Many babies with mineral deficiency die as soon as they are born.

The importance of microelements in the human body

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 in the formation of the cardiovascular system. Each connection affects a specific area. The importance of microelements in the human body during the formation protective forces. For example, in people who receive minerals from required quantity, many pathologies ( intestinal infections, measles, flu and others) are much easier.

Main sources of minerals

Macro- and microelements, vitamins are present in animal products and plant origin. IN modern conditions compounds can be synthesized in laboratory conditions. However, the penetration of minerals with plant or animal foods brings much more benefits than the use of compounds obtained through the synthesis process. The main microelements in the human body are bromine, boron, vanadium, iodine, iron, manganese, copper. Cobalt, nickel, molybdenum, selenium, chromium, fluorine, and zinc are involved in ensuring vital functions. Next, we will consider in more detail how these microelements act in the human body and their importance for health.

Bor

This element is present in almost all human tissues and organs. Most boron is found in the bones of the skeleton and tooth enamel. The element renders beneficial influence for the entire body as a whole. Thanks to him the work endocrine glands becomes more stable, the formation of the skeleton becomes more correct. In addition, the concentration of sex hormones increases, which has special meaning for women during menopause. Boron is present in soybeans, buckwheat, corn, rice, beets, and legumes. If there is a shortage of this element hormonal imbalances are noted. In women, this is fraught with the development of pathologies such as osteoporosis, fibroids, cancer, and erosions. High risk of occurrence urolithiasis and disorders of the joints.

Bromine

This element influences the proper activity of the thyroid gland, participates in the functioning of the central nervous system, and enhances inhibition processes. For example, a person taking a drug containing bromine decreases sexual desire. 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

This element takes part in regulating the activity of blood vessels and the heart. Vanadium helps stabilize cholesterol concentrations. This, in turn, reduces the likelihood of atherosclerosis, and tumors and swelling are also reduced. The element normalizes the functioning of the liver and kidneys, improves vision. Vanadium is involved in the regulation of blood glucose and hemoglobin. The element is present in cereals, radishes, rice, potatoes. With vanadium deficiency, cholesterol concentration increases. This is fraught with the development of atherosclerosis and diabetes.

Iron

This trace element is one of the components of hemoglobin. Iron is responsible for the formation of blood cells and is involved in cellular respiration. This element is present in mustard, pumpkin seeds, pomegranate, sesame, apples, hazelnuts, seaweed. The condition of the cells of the skin, mouth, intestines and stomach directly depends on the concentration of iron. With a deficiency of this element, rapid fatigue and deterioration of the condition of the nail plates are noted. At the same time, the skin becomes dry, roughens, the mouth often dries out, and anemia develops. In some cases, taste sensations may change.

Iodine

This trace element takes part in the production of thyroxine, the thyroid hormone. It contains most (about 15 out of 25 mg) of iodine. If there is enough of this element in the body, then the work of the prostate, ovaries, liver, and kidneys will proceed without disruption. Iodine is present in wheat, dairy products, champignons, algae, rye, beans, and spinach. When there is a deficiency of the element, there is an enlargement of the thyroid gland (goiter), muscle weakness, developmental delay mental abilities, dystrophic changes.

Cobalt

This element is an integral part of the educational process blood cells. Cobalt takes part in the formation of vitamin B 12 and the production of insulin. The element is present in legumes, soybeans, pears, salt, and semolina. With a cobalt deficiency, anemia can begin, a person gets tired faster and wants to sleep all the time.

Manganese

This element is responsible for the condition of bones, reproductive function, and is involved in regulating the activity of the central nervous system. Thanks to manganese, potency increases, and under its influence muscle reflexes become more active. The element helps reduce nervous tension and irritation. Manganese is present in ginger and nuts. If the element is deficient, the process of ossification of the skeleton is disrupted, and joints begin to deform.

Copper

IN large quantities this element is found in the liver. Copper is a component of melanin and takes part in the production of collagen and pigmentation. With the help of copper, the process of iron absorption is much better. The element is present in sunflower, seaweed, sesame, and cocoa. With copper deficiency, anemia, weight loss, and baldness are observed. The level of hemoglobin also decreases, and dermatoses of various natures begin to develop.

Molybdenum

This element is the basis of an enzyme involved in iron utilization. This process prevents the development of anemia. Molybdenum is present in salt, grains, and legumes. The consequences of element deficiency in the body have not been studied enough to date.

Nickel

Participates 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

This element is an antioxidant. It inhibits the growth of abnormal cells, thereby preventing the occurrence and spread of cancer. Selenium protects the body from negative effects heavy metals. It is necessary for the production of proteins, normal and stable functioning of the thyroid gland and pancreas. Selenium is present in seminal fluid and also supports reproductive function. The microelement is found in wheat and its germ, sunflower seeds. With its deficiency, the risk of developing allergies, dysbiosis, multiple sclerosis, heart attack.

Fluorine

This element is involved in the formation of tooth enamel and tissue. The element is present in millet, nuts, pumpkin, and raisins. With fluoride deficiency, permanent caries occurs.

Chromium

This microelement influences the accelerated formation of insulin. Chromium also improves carbohydrate metabolism. The trace element is present in beets, radishes, peaches, soybeans, and mushrooms. In case of chromium deficiency, there is a deterioration in the condition of hair, nails, and bones.

Zinc

This microelement regulates many important processes in organism. For example, it is involved in metabolism, work reproductive system, formation of blood cells. Zinc is present in sesame. When it is deficient, a person quickly gets tired and becomes susceptible to allergies and infectious pathologies.

Vitamin Compatibility

In the process of assimilation of microelements, they interact with various compounds, including those coming from outside. In this case, various combinations occur. Some of them have a beneficial effect on others - they contribute to mutual destruction, while others have a neutral effect on each other. In the table below you can see compatible vitamins and microelements in the human body.

Table 1

The following table lists incompatible compounds and trace elements in the human body.

table 2

In existing multivitamins and mineral complexes There are certain combinations in certain proportions. If you need to take this kind of medication, you should first consult your doctor and carefully read the instructions. Do not forget that the influence of microelements on the human body can be not only positive. If you take medications incorrectly, serious consequences are likely.

And this is not a figurative comparison at all. In fact, we really need many elements from the periodic table, or rather, macroelements and microelements.

Macroelements are contained in quantities measured in tens and hundreds of milligrams per 100 g of living tissue or product. These are calcium, phosphorus, potassium, magnesium, sodium, chlorine, sulfur.

Microelements are present in concentrations expressed in micrograms (thousandths of a milligram). Experts consider 14 trace elements necessary for human life: iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum, vanadium, nickel, tin, silicon, selenium. Let's talk about the main ones.

Even the Egyptians in ancient times used zinc ointment For fast healing wound The first zinc deficiency conditions were described in 1961. People suffering from these conditions looked like lethargic dwarfs with skin covered in rashes, underdeveloped genitals, and an enlarged liver and spleen.

Contrary to the then widespread belief that heredity was to blame, Dr. Prasad tried to treat these patients with zinc salts and got good results!

Research in this area brought many discoveries about this “wonderful element,” as it then came to be called.

It turns out that zinc plays important role in the processes of bone formation and rapid healing of wounds and ulcers. But this wonderful properties are not exhausted. Zinc is essential for brain development, makes us resistant to stress and colds, prolongs the effect of insulin and is required in initial period puberty. In men, zinc deficiency can lead to infertility.

The reserves of zinc in the body are small - about 2 g. It is found in all organs and tissues, but most of zinc is found in muscles, liver, kidneys, prostate gland, skin.

On a note

Zinc affects the activity of sex and gonadotropic hormones of the pituitary gland. Increases the activity of enzymes - intestinal and bone phosphatases, catalyzing hydrolysis. Zinc is also involved in fat, protein and vitamin metabolism, and in the processes of hematopoiesis.

With a lack of zinc, children lag behind in development and suffer pustular diseases skin and mucous membranes.

A person should receive 13–14 mg of zinc per day.

Sources of zinc include: cereals, bread made from flour coarse, mushrooms, garlic, herring and mackerel, sunflower seeds, pumpkin, walnuts and hazelnuts.

Fruits and vegetables are low in zinc, so vegetarians and people who exclude meat, fish and eggs from their diets risk being left without sufficient quantity zinc

For a long time, selenium was considered a poison. Only in the 1950s was it discovered that this trace element prevents the development of necrosis in the liver in rats. Further studies showed that with selenium deficiency, the heart, blood vessels and liver suffer, and pancreatic dystrophy also develops.

It has been established that cancer patients have very low levels of selenium in the blood. It was proven that the higher the level of selenium in the body, the less malignant the tumors were, and they were less likely to metastasize. According to some data, mortality from lymphomas, cancer of the digestive organs, lung and breast cancer is significantly lower in regions with high and medium selenium content in the soil. But an excess of selenium is also harmful environment. For example, with a high selenium content in drinking water enamel formation is disrupted. Most typical symptom Selenium toxicosis is damage to nails and hair, jaundice, arthritis, and anemia appear.

On a note

The presence of selenium in the body has an antioxidant effect, slowing down aging, helps prevent the growth of abnormal cells, and strengthens the immune system.

Selenium is necessary for the formation of proteins; it supports the normal functioning of the liver, thyroid gland, and pancreas.

Selenium is one of the components of sperm, important for maintaining reproductive function.

With a selenium deficiency, arsenic and cadmium accumulate in the body, which, in turn, aggravate the selenium deficiency.

Every day we need only 0.00001 g of selenium.

Sea foods are rich in selenium: herring, squid, shrimp, lobsters, lobsters. It is found in offal and eggs.

Among plant products, selenium is found in wheat bran, sprouted wheat grains, corn grains, tomatoes, yeast, garlic and mushrooms, olive oil, cashews and almonds.

It should be taken into account that a lot of selenium is lost during cooking.

Chromium, like selenium, has long been considered harmful to the human body. It was only in the 1960s that its necessity for living organisms was proven. It turns out that it's all a matter of dose.

With chromium deficiency, there is a decrease in glucose tolerance, an increase in the concentration of insulin in the blood, and the appearance of glucose in the blood. As well as an increase in the concentration of triglycerides and cholesterol in the blood serum, leading to an increase in the number of atherosclerotic plaques in the aortic wall. A deficiency of this microelement can lead to heart attacks and strokes.

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Chromium is a permanent component of all human organs and tissues.

Chromium has an effect on hematopoiesis, insulin production, carbohydrate metabolism and energy processes.

At chronic poisoning chromium causes headaches, emaciation, inflammatory changes in the mucous membrane of the stomach and intestines. Chromium compounds cause various skin diseases.

The human need for this microelement ranges from 50 to 200 mcg. At the same time, the generally accepted diet contains one and a half to two times less chromium, and the diet of older people contains even less.

Chromium is absorbed mainly in the colon, and its absorption does not exceed 0.7% of the amount received with food.

Chromium absorption is affected by sufficient iron and zinc in the diet.

Chromium is necessary for patients with diabetes and atherosclerosis, as it reduces the level of sugar and triglycerides in the blood.

Sources of chromium: veal liver, black pepper, brewer's yeast, sprouted wheat grains, wholemeal bread, buckwheat, green pea, cherries, potatoes, corn, blueberries.

Sugar increases the loss of many microelements, including chromium.

You could say it's just vital necessary element for the human body in small doses and a threat to life if we're talking about O large doses gland. A lack of iron in the body causes one of the most common diseases in the world - anemia. According to WHO, about two billion people on earth suffer from iron deficiency!

Such a deficiency occurs when the need for iron is greater than its supply from food. Iron loss occurs mainly as a result of physiological bleeding(for example, menstruation) or arising from various diseases, mainly the gastrointestinal tract (for example, hemorrhoids).

Iron deficiency also occurs during periods of rapid growth in children and adolescents, as well as during pregnancy or breastfeeding.

The importance of iron for the body is due to the fact that it is involved in almost all reactions associated with breathing. Iron, as part of blood hemoglobin, carries oxygen, and as part of myoglobin, it ensures the supply of oxygen to all muscles, including the heart muscle. In addition, iron is involved in the “burning” of food, which gives a person energy.

Lack of iron seriously affects the general condition of the body: sleep is disturbed, performance, appetite, resistance to infectious diseases, weakness, malaise, dizziness, shortness of breath, and irritability appear. Children's ability to learn decreases.

There are also conditions associated with excessive content iron in the body - siderosis or hypersiderosis. To their early symptoms This includes liver enlargement, followed by diabetes mellitus and progressive darkening of the skin. Siderosis can also be hereditary and develop with chronic alcoholism.

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Iron is a component of hemoglobin, complex iron-protein complexes and a number of enzymes that enhance respiration processes in cells. Iron stimulates hematopoiesis.

With iron deficiency in the body, cellular respiration worsens, which leads to degeneration of tissues and organs. Severe iron deficiency leads to hypochromic anemia.

Development iron deficiency conditions contributes to a lack of animal proteins, vitamins, and hematopoietic microelements in the diet. Iron deficiency also occurs with acute and chronic blood loss, diseases of the stomach and intestines.

In the human body, on average, there is from 3 to 5 g of iron, and 75–80% of this amount is in hemoglobin iron, 20–25% is reserve, the rest is part of myoglobin, one percent is contained in respiratory enzymes that catalyze respiration processes in cells and tissues.

It should be borne in mind that iron from animal foods is absorbed several times better than from plant foods.

To replenish iron, you need to include in the menu liver, kidneys, tongue, squid, mussels, sea fish, parsley, dill, oatmeal and buckwheat, baker's and brewer's yeast, rose hips and a decoction of them, apples, pears, tomatoes, beets, spinach .

The first evidence that iodine is an essential component of the thyroid gland was obtained at the end of the 19th century, when it was established that the main iodine-containing protein of the thyroid gland is thyroglobulin. Further studies showed that iodine is actively involved in the function of the thyroid gland, ensuring the formation of its hormones.

These hormones regulate metabolism, in particular energy processes and heat exchange. Thyroid hormones are also involved in the regulation of the function of the cardiovascular system; they are also important for the development of the central nervous system, for the growth of the body and its resistance to unfavorable factors external environment.

With insufficient iodine intake, thyroid disease occurs - endemic goiter.

According to WHO, there are about 400 million patients with endemic goiter around the globe. As a rule, in the areas where most of these patients live, there is a deficiency of iodine in the soil. Endemic areas are the upper Volga, Ural, North Caucasus, Altai, a number of regions of Transbaikalia and the Far East.

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Iodine is found in all plants. Some sea plants also have the ability to concentrate iodine.

The total amount of iodine in the body is about 25 mg, of which 15 mg is found in the thyroid gland. Significant amount Iodine is found in the liver, kidneys, skin, hair, nails, ovaries and prostate gland.

Iodine is involved in the formation of the thyroid hormone - thyroxine.

In children, iodine deficiency is accompanied by sudden changes in the entire structure of the body: the child stops growing, and his mental development is delayed.

Excess iodine in the body can be observed in hyperthyroidism.

The daily iodine requirement of an adult is 100–150 mcg. The need for iodine increases in pregnant and breastfeeding women.

Iodine enters the body both with food and with air and water.

Particularly rich in iodine seafood: fish, fish fat, seaweed, shrimp, squid. Good source iodine are dairy products, millet, buckwheat, potatoes, some vegetables and fruits (for example, carrots, onions, beets).

When cooking meat and fish, half of the iodine is lost, and when milk is boiled, a quarter of it is lost. When cooking chopped potatoes - 50%, and whole tubers - 30%.

The need for cobalt for humans was established thanks to our smaller brothers.

Its salts were used for treatment cattle in case of loss of appetite, exhaustion, hair loss, slow growth and neurological disorders. This gave impetus to the study of cobalt deficiency in humans. It turned out that cobalt is one of the microelements vital for the body. It is part of vitamin B12 (cobalamin).

Cobalt is involved in hematopoiesis, functions of the nervous system and liver, and enzymatic reactions.

Cobalt concentration in food products depends on the season of the year (there is more of it in fresh vegetables), as well as on its content in the soil of different geographical zones. It has been established that when its content in the soil is low, the number of diseases increases endocrine system and circulatory systems.

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Cobalt has a significant effect on hematopoietic processes. This effect is most pronounced when the content of iron and copper in the body is sufficiently high. Cobalt also activates a number of enzymes, enhances protein synthesis, participates in the production of vitamin B12 and the formation of insulin.

The daily human need for cobalt is 0.007–0.015 mg.

With a lack of cobalt, acobaltosis develops, which manifests itself in the form of anemia, emaciation, and loss of appetite.

If there is a sufficient content of vegetables and fruits in food, the human body usually does not lack cobalt.

Cobalt is found in meat and offal, dairy products, buckwheat and millet cereals, sea ​​fish, brewer's yeast, leafy vegetables, strawberries, strawberries, rose hips, bird cherry, beets, peas, cottage cheese, eggs.

Potassium plays an important role in intracellular metabolism, in the regulation of water-salt metabolism, osmotic pressure, acid-base state of the body. It is necessary for the normal functioning of muscles, including the heart. One of the most important properties potassium – removal of water and sodium from the body. It is also involved in important metabolic processes and activates a number of enzymes.

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Potassium is necessary for getting rid of toxins and treating allergies.

Potassium deficiency manifests itself in slow growth of the body and impaired sexual function, muscle cramps, interruptions in heart function.

Excess potassium can lead to calcium deficiency.

Most potassium comes from plant products, meat and sea fish. Potassium-rich by-products, sunflower and pumpkin seeds, nuts, bird cherry, black currants, brewer's yeast, mint and birch leaves, oatmeal, millet, pearl barley and buckwheat, prunes, tomatoes, apricots, corn, potatoes, carrots, cabbage.

The total amount of calcium in the body is about 2% of body weight, with 99% of it contained in bone tissue, dentin and tooth enamel. It is therefore natural that calcium plays an important role in bone formation, especially in children.

Calcium is involved in all life processes body. Calcium salts are a constant component of blood, cellular and tissue fluids. Calcium also affects the processes of muscle contractility, participates in the process of blood clotting and reduces the permeability of vascular walls, affects the acid-base state of the body, activates a number of enzymes, and affects the functions of the endocrine glands.

Calcium is one of the hard-to-digest elements. Bad influence Calcium absorption is affected by individual acids, which form insoluble and completely indigestible compounds with calcium.

Absorption of calcium compounds occurs in the upper part small intestine, mainly in duodenum. Here the suction is exerted big influence bile acids.

With a lack of calcium, the following are observed: tachycardia, arrhythmia, muscle pain, vomiting, constipation, renal or hepatic colic. Increased irritability, disorientation, and memory loss are noted. Hair becomes coarse and falls out, the skin becomes rough, nails become brittle, and pits appear on the enamel of the teeth.

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Protein affects calcium absorption. With a high-protein diet, about 15% of calcium is absorbed, and with a low-protein diet, about 5% is absorbed.

Coffee enhances the body's release of calcium.

Stress can reduce the ability to absorb calcium from the gastrointestinal tract.

The daily calcium intake is at least 1 g.

Calcium is found in soft bones salmon and sardines, nuts, wheat bran, meat and offal, leafy vegetables, colored and white cabbage, broccoli, egg yolks, cottage cheese, carrots, parsley, milk and cheese, as well as in plantain, motherwort, horseradish, celandine and white mulberry.

Magnesium is known to lower blood cholesterol levels. It has been proven that magnesium ion can also prevent the deposition of cholesterol on the walls blood vessels. In order to reduce cholesterol levels, it is recommended to supplement the diet with magnesium, vitamin B6, choline and inositol.

Scientists have also found that magnesium prevents the formation of kidney stones, reduces the excitability of the nervous system, normalizes muscle activity, regulating the processes of neuromuscular excitability. Magnesium ions are involved in the processes of carbohydrate and phosphorus metabolism, have an antispastic and vasodilating effect, stimulate intestinal motility and bile secretion, participate in immune reactions, influencing the processes of protein biosynthesis.

With a lack of magnesium, a wide variety of external manifestations may develop: from sudden dizziness, loss of balance, flickering spots before the eyes to twitching eyelids, tingling and stiffening of muscles, hair loss and brittle nails. The first symptoms of magnesium deficiency are fatigue, frequent headaches, and increased sensitivity to weather changes. Then the heartbeat may increase, insomnia, fatigue even after a long sleep, tearfulness may develop, and sharp pains in the stomach, a feeling of heaviness in the body.

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Magnesium is a necessary component of all cells and tissues, participating together with ions of other elements in maintaining the ionic balance of body fluids; is part of enzymes associated with the metabolism of phosphorus and carbohydrates; activates plasma and bone phosphatase and is involved in the process of neuromuscular excitability.

Excess magnesium has a mainly laxative effect.

Magnesium enters the body with food, water and salt. Particularly rich in magnesium plant food– sprouted wheat grains, bran bread, cereals, almonds, nuts, dark green vegetables, prunes, black currants, rose hips. It is also found in sea fish, meat and offal, milk and cheese.

Phosphorus metabolism is closely related to calcium metabolism. The human body weighing 70 kg contains about 700 g of phosphorus. Biological role phosphates is extremely high. They ensure the flow of metabolic processes, participating in the transfer of energy.

With the participation of phosphoric acid, carbohydrate metabolism is carried out in the body. Phosphoric acid also participates in the construction of numerous enzymes (phosphatases) - the main engines chemical reactions cells. The tissue of our skeleton consists of phosphate salts.

Phosphorus enters the human body with plant and animal foods, and its absorption occurs with the participation of the enzyme alkaline phosphatase, the activity of which is increased by vitamin B.

The body's need for phosphorus depends on the amount of proteins, fats, carbohydrates and calcium supplied with food. With insufficient protein intake, the need for phosphorus sharply increases.

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With a lack of phosphorus, rickets and periodontal disease are observed.

The highest amounts of phosphorus are found in dairy products, especially cheeses, as well as eggs and egg products. The most important sources phosphorus are meat and fish, as well as caviar and canned fish. High content Phosphorus differs among legumes - beans and peas.