Macroelements necessary for a person. Trace elements: small agents in the human body and their great importance in his life

The role of macro, microelements for the human body is great. After all, they take an active part in many vital processes. Against the background of a deficiency of one or another element, a person may face the appearance of certain diseases. In order to avoid this, it is necessary to understand why macro and microelements are needed in the human body, and how much of them should be contained.

The value of trace elements in the human body

What are macro and micronutrients

All substances useful and necessary for the body enter it thanks to food, biological additives, designed to eliminate the deficiency of certain substances. Therefore, you need to be very careful with your diet.

Before proceeding to the study of the functions of micro and macro elements, it is necessary to understand their definition.

And the value of microelements differs from macro quantitative indicators. Indeed, in this case, chemical elements are contained mainly in a fairly small amount.

Vital macronutrients

In order for the body to function and there are no failures in its work, it is necessary to take care of the regular sufficient intake of the necessary macro and microelements into it. Information about this can be seen on the example of tables. The first table will clearly demonstrate what daily intake of certain elements is optimal for a person, and will also help determine the choice of various sources.

Macronutrient name	Daily rate	Sources
Iron	10 - 15 mg	Products for the preparation of which wholemeal flour, beans, meat, some types of mushrooms were used.
Fluorine	700 - 750 mg	Dairy and meat products, fish.
Magnesium	300 - 350 mg	Flour products, beans, green-skinned vegetables.
Sodium	550 - 600 mg	Salt
Potassium	2000 mg	Potatoes, beans, dried fruits.
Calcium	1000 mg	Milk products.

The recommended norms for the use of macronutrients, which the first table showed, must be observed, because an imbalance in their use can lead to unexpected consequences. The second table will help you understand the required rate of micronutrient intake into the human body.

Name of microelement	Daily rate	Sources
Manganese	2.5 - 5 mg	Salad, beans.
Molybdenum	At least 50 mcg	Beans, cereals.
Chromium	At least 30 mcg	Mushrooms, tomatoes, dairy products.
Copper	1 - 2 mg	Sea fish, liver.
Selenium	35 - 70 mg	Meat and fish products.
Fluorine	3 - 3.8 mg	Nuts, fish.
Zinc	7 - 10 mg	Cereal, meat and dairy products.
Silicon	5 – 15 mg	Greens, berries, cereals.
Iodine	150 - 200 mcg	Eggs, fish.

This table can be used as an illustrative example and will help you navigate when compiling a menu. The table is very useful and indispensable in cases of nutritional adjustments caused by the occurrence of diseases.

The role of chemical elements

The role of microelements in the human body, as well as macronutrients, is very high.

Many people do not even think about the fact that they take part in many metabolic processes, contribute to the formation and regulate the work of such systems as the circulatory and nervous systems.

It is from the chemical elements that the first and second tables contain that metabolic processes that are significant for human life occur, these include water-salt and acid-base metabolism. This is just a small list of what a person receives.

The biological role of macronutrients is as follows:

The functions of calcium are in the formation of bone tissue. He takes part in the formation and growth of teeth, is responsible for blood clotting. If this element is not supplied in the required amount, then such a change can lead to the development of rickets in children, as well as osteoporosis, seizures.
The functions of potassium are that it provides water to the cells of the body, and also takes part in the acid-base balance. Potassium is involved in protein synthesis. Potassium deficiency leads to the development of many diseases. These include stomach problems, in particular, gastritis, ulcers, heart rhythm failure, kidney disease, paralysis.
Thanks to sodium, it is possible to keep the osmotic pressure and acid-base balance at the level. Responsible sodium and for the supply of nerve impulses. Insufficient sodium content is fraught with the development of diseases. These include muscle cramps, diseases associated with pressure.

Thanks to sodium, it is possible to keep the osmotic pressure at the level

The functions of magnesium among all macronutrients are the most extensive. He takes part in the formation of bones, teeth, bile separation, bowel function, stabilization of the nervous system, the coordinated work of the heart depends on it. This element is part of the fluid contained in the cells of the body. Given the importance of this element, its deficiency will not go unnoticed, because the complications caused by this fact can affect the gastrointestinal tract, the processes of bile separation, and the appearance of arrhythmias. A person feels chronic fatigue and often falls into a state of depression, which can affect sleep disturbance.
The main task of phosphorus is the conversion of energy, as well as active participation in the formation of bone tissue. Depriving the body of this element, one can face some problems, for example, disorders in the formation and growth of bones, the development of osteoporosis, and a depressive state. In order to avoid all this, it is necessary to regularly replenish phosphorus reserves.
Thanks to iron, oxidative processes occur, because it enters the cytochromes. Lack of iron can affect growth retardation, exhaustion of the body, and also provoke the development of anemia.

Thanks to iron, oxidative processes occur

The biological role of chemical elements is the participation of each of them in the natural processes of the body. Insufficient intake of them can lead to a malfunction of the whole organism. The role of trace elements for each person is invaluable, therefore, it is necessary to adhere to the daily norm of their consumption, which is contained in the table above.

So, trace elements in the human body are responsible for the following:

Iodine is essential for the thyroid gland. Insufficient intake of it will lead to problems with the development of the nervous system, hypothyroidism.
An element such as silicon provides the formation of bone tissue and muscles, and is also part of the blood. A lack of silicon can lead to excessive bone weakness, which increases the chance of injury. The intestines and stomach suffer from deficiency.
Zinc leads to the speedy healing of wounds, the restoration of injured skin areas, and is part of most enzymes. Its lack is evidenced by changes in taste, restoration of the damaged area of the skin for a long time.

Zinc leads to faster wound healing

The role of fluorine is to take part in the formation of tooth enamel, bone tissue. Its lack leads to the defeat of tooth enamel by caries, difficulties that arose in the process of mineralization.
Selenium provides a stable immune system, takes part in the functioning of the thyroid gland. It is possible to say that selenium is present in the body in the missing amount in the case when there are problems with growth, the formation of bone tissue, and anemia develops.
With the help of copper, it becomes possible to move electrons, enzymatic catalysis. If the copper content is insufficient, then anemia may develop.
Chromium takes an active part in the metabolism of carbohydrates in the body. Its lack affects the change in blood sugar levels, which often causes diabetes.

Chromium takes an active part in the metabolism of carbohydrates in the body.

Molybdenum promotes electron transfer. Without it, the likelihood of damage to tooth enamel by caries increases, the appearance of disorders from the nervous system.
The role of magnesium is to take an active part in the mechanism of enzymatic catalysis.

Micro, macro elements that enter the body along with products, dietary supplements are vital for a person, and indicate their importance to problems, diseases resulting from their deficiency. In order to restore their balance, it is necessary to choose the right nutrition, giving preference to those products that contain the necessary element.

These are chemicals that living organisms need for their normal existence. In the human body there is a very small amount of them, but they take part in the processes of a biochemical nature. Maintaining their quantitative composition in tissues at the proper level contributes to the preservation of health and the proper functioning of all human organs.

General information about the role of trace elements

Chemical reactions are constantly taking place in the cells and tissues of the body, as a result, nutrients are produced that are necessary for life. The lack of even one of these important components leads to disruption of the entire chain of interaction, causing interruptions in the activities of individual organs and systems.

To ensure normal life, it is necessary to rationally organize nutrition so that minerals regularly enter the body in the correct ratio. Along with nutrients (proteins, fats, carbohydrates) and biologically active components (vitamins), it is constantly required to maintain the composition of trace elements in food. They are not synthesized in the body, but are indispensable components of its nutrition. With a lack or excess of them, disturbances in the functioning of organs that cause diseases occur. All minerals are divided into three groups:

Organogens. They are the basic chemical elements without which there is no life. The main ones are oxygen, hydrogen, carbon, nitrogen.
Macronutrients. Their content in the body is determined in large quantities, measured in milligrams.
Microelements. They are necessary for life in minimal doses of micrograms.

Main functions

Answering the question of what microelements are, we note that they take part in the following processes in the human body:

construction of tissues, especially bone, the main material for which is phosphorus and calcium;
maintaining acid-base and water-salt balance;
maintaining osmotic pressure at the cell level;
effects on the circulatory and immune systems, as well as blood clotting;
the production of enzymes.

So what are micronutrients? These are chemicals so important for the body that with their excess or deficiency, the following diseases often occur:

weakening of the immune system;
diseases of the skin, nails, hair;
allergic diseases;
diabetes;
obesity;
blood diseases;
hypertonic disease;
osteoporosis, osteochondrosis, scoliosis;
dysbacteriosis, gastritis, chronic colitis;
diseases of the cardiovascular system;
violations of the growth and development of children;
infertility.

During pregnancy

A person needs a very small amount of vitamins and microelements per day, which is hundredths of a milligram, and sometimes less. But it is precisely this meager number of miraculous substances that promotes the growth and development of the fetus, improves the general condition of the mother, increases the body's resistance to diseases, strengthens muscle and bone mass, and has a beneficial effect on the nervous and circulatory systems. Nevertheless, even in the summer and autumn periods, one cannot get the daily dose of these elements necessary for the body from food. So, without vitamin-mineral complexes in this case, you can not do.

Difficult choice

Vitamin-mineral biological complexes prescribed during pregnancy and lactation should contain the right amount of all vitamins and microelements for a woman at this stage. It is necessary that the percentage of the daily norm of the substances contained in each tablet be indicated on the package.

At least 20-30% of this amount should be vitamins and minerals. In case of an insufficient amount of the required elements, they should be supplemented with separate preparations (for example, containing only calcium), after consulting a doctor.

Important element

Stimulation of hematopoiesis - this is the main role of iron in the human body. This element promotes the formation of hemoglobin, increases the amount of oxygen in tissue cells, and is used for the development and smooth functioning of the immune system. Thanks to iron, a person’s resistance to various diseases increases, he gets less tired. It prevents the development of obesity, gives the skin a healthy color and restores its tone. With iron deficiency, violations occur in the following systems:

central nervous: dizziness, headaches occur and attention decreases;
muscular: weakness appears, endurance decreases;
immune: frequent colds begin on the basis of immunodeficiency;
circulatory: anemia develops;
cardiovascular: metabolic processes are disturbed.

Iron imbalance in the body

One of the most common diseases in the world is iron deficiency. Moreover, women most often lack calcium at the same time, but the presence of copper in food contributes to the proper absorption of iron. An excess of this trace element, like a deficiency, negatively affects the state of the body.

It causes allergic, cardiovascular diseases, leads to the appearance of neoplasms, and malfunctions can also appear in the nervous system. In pregnant women, excess iron has a negative effect on fetal development. It should be remembered that coffee and tea interfere with the absorption of this trace element in the human body. The primary source of iron is animal food (red meat, chicken, fish, pork liver). Beans, mushrooms, apples, plums, peaches occupy a leading position in terms of iron content among plant foods.

No less significant

Calcium is one of the important trace elements used by the body as a building material for bones, hair and teeth. This vital trace element occupies not the last place in the composition of the cell nucleus, in tissue fluids, the membrane, and also takes part in the work of enzymes and hormones. Calcium promotes blood clotting, has anti-allergic and anti-inflammatory effects, removes salts of heavy metals, relieves irritability, and reduces response to stress. This element is especially necessary at certain periods of a person's life, for example, pregnant women, babies up to one year of age, children at the time of entering school, in adolescence, adults after 50 years.

Proper nutrition contributes to the replenishment of calcium in the blood. Otherwise, with its long-term shortage, joint pains begin, convulsions occur, drowsiness, constipation appear, and problems with growth in children may occur. Neglect of these factors leads to serious health problems.

Briefly about other trace elements

What is iron and calcium, as well as what is their role in our body, we have analyzed. However, it is necessary to take into account other substances that are indispensable in their effect on humans:

iodine - regulates the functioning of the pituitary and thyroid glands, protects against radioactive radiation, affects mental development;
sulfur - promotes blood clotting, synthesizes collagen, which is part of the skin, hair, nails, bones;
silver - has a bactericidal and antiseptic effect, a natural antibiotic, improves immunity;
fluorine - improves the strength and elasticity of bones, forms tooth enamel and hard dental tissues;
chlorine - produces hydrochloric acid, regulates water metabolism.

Laboratory research

With the help of a blood test for trace elements, the following changes in the body can be determined:

strengthening of the inflammatory process;
violations in the water-salt balance;
rheumatic diseases.

In addition, it is possible to determine the state of work of all organs, confirm or refute the diagnosis and prescribe the correct therapy. Do not refuse such an analysis if the attending physician has prescribed it. With an imbalance of microelements, the work of tissues and individual organs is disrupted. This leads to poor health, and sometimes serious illness.

When to take an analysis

If the patient's condition worsens, a biochemical blood test for microelements is carried out. With the help of the results obtained, it is possible to assess the general condition of the patient, as well as to find out the quantitative content of substances. This analysis is usually prescribed for:

detection of progressive pathologies, accompanied by changes in the content of trace elements;
control over the ongoing treatment;
monitoring patients at risk;
control of blood components of patients with artificial lung ventilation;
diagnosis of patients with acute or chronic heavy metal poisoning.

Features of the absorption of trace elements in the gastrointestinal tract

To perform all the functions during life, the body constantly requires nutrients. Their source is proteins, fats, carbohydrates and minerals. The process of splitting and absorption of food under the influence of enzymes begins in the oral cavity, then in the stomach and proceeds most intensively in the small intestine. From the stomach to the intestines, food comes moistened with pancreatic juice and bile. Such an environment contributes to the vigorous absorption of substances, which occurs in the duodenum 12. Here there is an absorption of sodium, potassium, iron, zinc, copper. But chromium, iodine, molybdenum and selenium are absorbed in the stomach. Calcium and magnesium are absorbed along the entire length of the gastrointestinal tract.

Possible failures

With a lack of magnesium in food, calcium absorption is delayed. This can lead to gastritis, impaired neuromuscular transmission, decreased functions of the central nervous system and gastric motility. Zinc absorption mainly occurs in the duodenum. Its deficiency entails a decrease in immunity, impaired hair growth, the occurrence of tumors, dermatitis. A large amount of copper is absorbed in the stomach, and iron is absorbed in the duodenum. Zinc, iron and cobalt accelerate the absorption of copper, and it, on the contrary, inhibits the absorption of molybdenum, zinc, cobalt and iron. An imbalance of these substances causes iron deficiency anemia, urolithiasis and thyroid dysfunction. The process of their absorption is disturbed when inflammatory diseases of the intestines and the gastric mucosa occur. In this case, there is a deficiency of microelements and there is an increased absorption of toxic substances. Knowing the role of trace elements in the human body, one should constantly monitor their quantitative composition in the blood.

All vital substances, without exception, affect the human body. They contribute to the normal functioning of certain organs and systems, strengthen the defenses and help to cope with any ailments. This is the main importance of trace elements for the human body.

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

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

Trace elements are present in concentrations expressed in micrograms (a thousandth 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 the rapid healing of wounds. The first zinc deficiency states were described in 1961. People suffering from these conditions were like lethargic dwarfs with skin covered with rashes, underdeveloped genitals, enlarged liver and spleen.

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

Research in this area has brought many discoveries about this "wonderful element", as it was then called.

It turns out that zinc plays an important role in the formation of bones and the rapid healing of wounds and ulcers. But these wonderful properties do not end there. Zinc is essential for brain development, makes us resistant to stress and colds, prolongs the effects of insulin, and is required during early puberty. In men, zinc deficiency can lead to infertility.

Zinc reserves in the body are small - about 2 g. It is found in all organs and tissues, but most of all 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, in the processes of hematopoiesis.

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

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

Sources of zinc include oatmeal, wholemeal bread, mushrooms, garlic, herring and mackerel, sunflower seeds, pumpkins, walnuts, and hazelnuts.

Fruits and vegetables are poor in zinc, so vegetarians and people who exclude meat, fish and eggs from their diets run the risk of being left without enough zinc.

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

It has been established that cancer patients have a very low content of selenium in the blood. It has been proven that the higher the level of selenium in the body, the less malignant were the tumors, they rarely gave metastases. According to some reports, mortality from lymphomas, cancer of the digestive organs, cancer of the lungs and mammary glands is significantly less in regions with high and medium selenium content in the soil. But an excess of selenium in the environment is also harmful. For example, with a high content of selenium in drinking water, the formation of enamel is disrupted. The most typical symptom of selenium toxicosis is damage to nails and hair, yellowness, arthritis, 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, pancreas.

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

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

Every day we need only 0.00001 g of selenium.

Selenium is rich in seafood: herring, squid, shrimps, lobsters, lobsters. It is found in offal, eggs.

From 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 noted that a lot of selenium is lost during the culinary processing of products.

Chromium, like selenium, has long been considered harmful to the human body. And only in the 1960s, its necessity for living organisms was proved. Turns out it's all about the dose.

With chromium deficiency, there is a decrease in glucose tolerance, an increase in the concentration of insulin in the blood, 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. Deficiency of this trace element can lead to heart attacks and strokes.

On a note

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

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

In chronic chromium poisoning, headaches, emaciation, and inflammatory changes in the gastric and intestinal mucosa are observed. Chromium compounds cause various skin diseases.

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

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

The absorption of chromium is influenced by sufficient content of 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 peas, cherries, potatoes, corn, blueberries.

Sugar enhances the loss of many trace elements, including chromium.

We can say that it is simply a vital element for the human body in small doses and a threat to life when it comes to large doses of iron. One of the most common diseases in the world, anemia, occurs from a lack of iron in the body. 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 intake with food. Losses of iron occur mainly as a result of physiological bleeding (eg, menstruation) or arising from various diseases, mainly of the gastrointestinal tract (eg, hemorrhoids).

Iron deficiency also occurs during the period of intensive growth of 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 in the hemoglobin of the blood carries oxygen, in the composition of myoglobin provides oxygen to all muscles, including the heart muscle. In addition, iron is involved in the "burning" of food, which gives a person energy.

Iron deficiency seriously affects the general condition of the body: sleep is disturbed, working capacity, appetite, resistance to infectious diseases decrease, weakness, malaise, dizziness, shortness of breath, and irritability appear. Children have a reduced ability to learn.

There are also conditions associated with excess iron in the body - siderosis or hypersiderosis. Their early symptoms include an enlarged liver, followed by diabetes mellitus and progressive darkening of the skin. Siderosis can also be hereditary and develop with chronic alcoholism.

On a note

Iron is an integral part of hemoglobin, complex iron-protein complexes and a number of enzymes that enhance the processes of respiration in cells. Iron stimulates blood formation.

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

The development of iron deficiency states is facilitated by a lack of animal proteins, vitamins, and hematopoietic microelements in the diet. Iron deficiency also occurs in 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 hemoglobin iron, 20–25% are reserve, the rest is part of myoglobin, one percent is found in respiratory enzymes that catalyze the processes of respiration in cells and tissues.

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

To replenish iron, you need to include in the menu the 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 a necessary component of the thyroid gland was obtained at the end of the 19th century, when it was found that the main iodine-containing protein of the thyroid gland is thyroglobulin. Further studies have shown 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 transfer. 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 adverse environmental factors.

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

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

On a note

Iodine is found in all plants. Some marine 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 in the thyroid gland. A significant amount of 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 dramatic changes in the entire structure of the body: the child stops growing, his mental development is delayed.

An excess of iodine in the body can be observed with hyperthyroidism.

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

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

Especially rich in iodine are seafood: fish, fish oil, seaweed, shrimp, squid. Good sources of iodine are dairy products, millet, buckwheat, potatoes, some vegetables and fruits (eg carrots, onions, beets).

When cooking meat and fish, half of the iodine is lost, while boiling milk - its fourth part. When cooking potatoes in crushed form - 50%, and whole tubers - 30%.

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

Its salts have been used to treat cattle for loss of appetite, malnutrition, hair loss, growth retardation, and neurological disorders. This gave impetus to the study of cobalt deficiency in humans. It turned out that cobalt is one of the trace elements vital for the body. It is part of vitamin B12 (cobalamin).

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

The concentration of cobalt in food products depends on the season of the year (it is more in fresh vegetables), as well as on its content in the soil of various geographical areas. It has been established that with its low content in the soil, the number of diseases of the endocrine system and the circulatory system increases.

On a note

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

With 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, sea fish, brewer's yeast, leafy vegetables, strawberries, strawberries, wild roses, bird cherry, beets, peas, cottage cheese, eggs.

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

On a note

Potassium is needed to get rid of toxins, treat allergies.

Potassium deficiency is manifested in a slowdown in body growth and sexual dysfunction, muscle cramps, interruptions in the work of the heart.

Excess potassium can lead to calcium deficiency.

Most potassium comes from plant foods, meat and sea fish. Offal, sunflower and pumpkin seeds, nuts, bird cherry, blackcurrant, brewer's yeast, mint and birch leaves, oatmeal, millet, pearl barley and buckwheat, prunes, tomatoes, apricots, corn, potatoes, carrots, cabbage are rich in potassium.

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

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

Calcium is a hard-to-digest element. Certain acids, which form insoluble and completely indigestible compounds with calcium, have a negative effect on the absorption of calcium.

Absorption of calcium compounds occurs in the upper part of the small intestine, mainly in the duodenum. Here, absorption is strongly influenced by bile acids.

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

On a note

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

The excretion of calcium by the body enhances coffee.

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

The daily intake of calcium is at least 1 g.

Calcium is found in the soft bones of salmon and sardines, nuts, wheat bran, meat and offal, leafy vegetables, cauliflower 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 of blood vessels. In order to lower 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 antispastic and vasodilating effects, stimulate intestinal motility and bile secretion, participate in immune responses, influencing the processes of protein biosynthesis.

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

On a note

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 the 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 mainly a laxative effect.

Magnesium enters the body with food, water and salt. Plant foods are especially rich in magnesium - sprouted grains of wheat, bread with bran, cereals, almonds, nuts, dark green vegetables, prunes, black currants, rose hips. It is also found in marine 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. The biological role of phosphates is extremely high. They provide for the course of metabolic processes, participating in the transfer of energy.

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

Phosphorus enters the human body with plant and animal food, and its absorption occurs with the participation of the enzyme alkaline phosphatase, the activity of which increases vitamin B.

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

On a note

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

The highest amount of phosphorus is found in dairy products, especially cheeses, as well as in eggs and egg products. The most important sources of phosphorus are meat and fish, as well as caviar and canned fish. Legumes, such as beans and peas, are high in phosphorus.

The human body is a complex mechanism in which everything is interconnected. A special place in this system is occupied by trace elements, the lack of which can provoke the development of serious health problems. Therefore, it is important to know what a microelement is and what role it plays in the body. Let us consider in more detail the sources and the required amount of essential nutrients.

Every person who is interested in a healthy lifestyle and proper nutrition was interested in the meaning of such a word as "trace element". These substances are a group of chemical elements, consisting of metals and non-metals. Their body contains very little - less than 0.001% per 1 kg of body weight. Despite such meager values, this amount is quite enough to maintain the performance of all systems.

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

The benefits of trace elements for the body

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

What is, first of all, the basis for the normal growth of the body. Thousandths of chemicals are responsible for the formation of the cardiovascular and central nervous system even in the period of prenatal development.

Impact on immunity

Essential trace elements are responsible for the normal functioning of the immune system. It is especially important to replenish their reserves in the summer season by eating vegetables, fruits, and also 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. A huge amount of harmful substances emitted by various industrial production is in the air. People living in large cities suffer the most. An excess of harmful trace elements threatens with serious health problems.

Main trace elements

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

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

You can get the necessary trace elements primarily from food. Medicines - complexes of vitamins and minerals act as an additional source.

What causes micronutrient deficiencies?

Useful trace elements must be constantly supplied to the body. This is necessary for the normal functioning of internal organs and systems. Insufficient intake of substances can occur against the background of poor nutrition, large blood loss, and an unfavorable environmental situation. The lack of chemical compounds is fraught with the development of serious disorders and pathologies. The most common problems include the deterioration of hair, nail plates, skin, overweight, diabetes, diseases of the cardiovascular system and digestive tract, and allergies.

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

Symptoms of micronutrient deficiencies

Diseases associated with an acute shortage of useful chemicals are called microelementoses. If the body needs any elements, it will certainly inform about it. For a person, in turn, it is important to see 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, depression indicate a problem.

Symptoms of micronutrient deficiencies also include:

Slow hair growth.
Dryness and integument.
Muscle weakness.
Brittle nails.
Destruction of teeth.
Disruptions in the heart rhythm.
The development of autoimmune pathologies (lupus erythematosus).
Memory problems.
Disorders in the digestive system.

These 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 a laboratory test. The material for diagnosis can be the patient's hair, nails, blood. Such an analysis is often prescribed to determine the causes of pathologies of a gynecological, urological, cardiovascular and therapeutic nature.

Why does the body need iodine?

Having understood what a microelement is, it is necessary to pay attention to the most important chemicals for the human body. Iodine is one of the main elements that regulate the work 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 being overweight are the main signs of iodine deficiency. Deficiency of the element can cause the growth of the thyroid gland (goiter disease), hypothyroidism, mental retardation.

Iron

A certain microelement, iron, is also responsible for the processes of hematopoiesis and the supply of cells and tissues with oxygen. It contains about 0.005% in the body. Despite such a small number, 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, it 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 such ailments as diabetes, atherosclerosis, pathologies of the liver and heart, a violation of the digestive process (constipation, diarrhea, bouts of nausea) can be caused by an increased content of the 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 in the form of anemia, a low level of hemoglobin in the blood. The skin also suffers, dryness, cracked heels, a constant feeling of fatigue, dizziness appear.

The role of zinc

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

Manganese

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

What threatens 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 identified by frequent convulsions. Scientists have come to the conclusion that another important element - calcium - cannot be properly absorbed by the body without magnesium. Preparations for strengthening 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 to diversify the daily diet to a greater extent with cereals, which contain almost all the necessary trace elements. Examples of the positive impact of these products can be observed with the naked eye: the skin condition improves, weight and the digestive organs normalize. The greatest benefit will bring the use of whole grains (brown rice, millet, buckwheat). An ideal product for breakfast is oatmeal, which contains the required amount of essential trace elements.

To normalize the level of trace elements, you need to eat some foods. This:

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

Proper and balanced nutrition is a good prevention of the development of microelementosis.

There are various functions of trace elements in the human body in various areas of life. Many of them are sources of energy and the ability to conduct electrical impulses. If the electrolyte balance is disturbed, interruptions in the work of the cardiovascular system may occur, the acid-base balance of the blood may change, and other pathological changes may occur.

Since ancient times in Rus' there has been a custom to meet guests with bread and salt, and for good reason. The diet, including the diet, should include a sufficient amount of minerals, since their lack usually causes various diseases. So, animals that cannot replenish the reserves of the salts they need soon die. Plants draw salt from the soil, the characteristics of which naturally affect the mineral composition of the plants themselves, which indirectly affects the composition of the body of herbivores. However, an excess of these substances is also fraught with severe health disorders.

All mineral substances are usually divided into micro and macro elements.

Minerals - inorganic chemical elements that are part of the body and are components of food. Currently, 16 such elements are considered indispensable. Minerals are just as essential to humans as vitamins. Moreover, many vitamins and minerals work in close interaction with each other.

The body's need for macronutrients - sodium, potassium, phosphorus, etc. - is significant: from hundreds of milligrams to several grams.

A person's need for trace elements - iron, copper, zinc, etc. - is extremely small: it is measured in thousandths of a gram (micrograms).

Table: macronutrients in the human body and their role

Macronutrients in the human body are potassium, sodium, calcium, magnesium, phosphorus, chlorine. The biological role of macronutrients, the body's need for them, signs of deficiency and the main sources are presented in the table.

The table of macronutrients includes their main types and varieties, among which are the most important elements. By carefully studying the data, you will understand the role of macronutrients in the human body.

Table - The role and sources of essential macronutrients, the body's need for them and signs of deficiency:

trace elements	Role in the body	Need, mg/day	Signs of deficiency	food sources
	Membrane potential of the cell		Muscle weakness, arrhythmia, apathy	Dried apricots, raisins, peas, nuts, potatoes, chicken, mushrooms
	Osmotic balance		Hypotension, oliguria, seizures	Salt, cheese, canned food
	The structure of the bones of the skeleton, blood clotting		Osteoporosis, tetany, arrhythmias, hypotension	Cheese, cottage cheese, milk, nuts, peas, raisins
	Synthesis of proteins, urea, carbohydrate metabolism		Muscle weakness, tremor, convulsions, arrhythmias, depression	Watermelon, buckwheat, oatmeal, soy flour, bran, squid
	Osmotic balance		Hypotension, polyuria, vomiting	Salt, cheese, canned food
	Energy metabolism (ATP)		Respiratory arrest, hemolytic anemia	Cheeses, soy flour, rice, fish, eggs

The tissues contain a lot of minerals, including macronutrients, and therefore they have to be consumed with food. In this case, a balance should be maintained between individual chemicals. Thus, the ratio between calcium, phosphorus and magnesium recommended for adults is 1:1.5:0.5. In children of the first year of life, the proportion between calcium and phosphorus changes by 2:1, which corresponds to the chemical composition of human milk and its substitutes.

Table: trace elements and their role in the human body

The role of trace elements in the human body is that they also perform important functions in the body, and with their deficiency, very serious disorders and even diseases develop. We offer a table of trace elements in the human body indicating the signs of their deficiency.

Table - The role and sources of essential trace elements, the body's need for them and signs of deficiency:

Elements	Role in the body	Need, mg/day	Signs of deficiency	food sources
	Oxygen transport		hypochromic anemia	Liver, peas, buckwheat, mushrooms
	Hematopoiesis, collagen synthesis		Hypochromic anemia, leukopenia, osteoporosis	Cod liver, beef liver, squid, nuts, buckwheat
	Thyroid hormones		goiter, hypothyroidism, cretinism	Seaweed, iodized salt
	tissue respiration		Diarrhea, dermatitis, alopecia	Oysters, beef liver, cheeses
Manganese	cholesterol metabolism		atherosclerosis, dermatitis	Blueberries, oats, rice, dried apricots, soy
	carbohydrate metabolism		Hyperglycemia, polyneuropathy	Pears, tomatoes, gouda cheese, beer
Molybdenum			Increased methionine in the blood	Beans, peas, cereals
	Included in vitamin B12		pernicious anemia	Squid, cod liver, semolina
	Tooth enamel
	Antioxidant		Immune disorder, cardiomyopathy	Lobsters, herring, eel, carp, kidneys, pork liver

The diet of a significant part of people, especially children, pregnant and lactating women, does not provide sufficient intake of a number of essential minerals: calcium, magnesium, iron, iodine. There is a danger of deficiency and trace elements such as zinc, fluorine and some others.

In order to regularly meet the need for all the necessary macro- and microelements, the diet should be varied, including foods that are rich in these biologically valuable substances.