The role of minerals in the body. Minerals for the body

In 1891, the Russian scientist V.I. Vernadsky began to study the biological effects of minerals on the body. He suggested the presence of all elements of the earth's crust in living organisms. Subsequently, many facts were obtained confirming this hypothesis.

V.I. Vernadsky was the first to divide the inorganic substances of the internal environment (depending on their quantitative content in the body) into macroelements, microelements and ultramicroelements.

Macroelements, V.I. Vernadsky believed that these are mineral substances, the content of which in the body is quite significant, from 10 -2% and above. These include sodium, potassium, calcium, phosphorus, chlorine and some others.

Microelements- these are mineral substances contained in the body in concentrations of 10 -3 - 10 -5%. These include iodine, iron, copper, aluminum, manganese, fluorine, bromine, zinc, strontium and others.

Ultramicroelements- these are substances in concentrations of 10 -5% or less. These include mercury, gold, radium, uranium, thorium, chromium, silicon, titanium, nickel and some others.

Importance of minerals

The physiological significance of minerals for humans is very diverse. They participate in the plastic processes of building tissue, especially bone, maintaining acid-base balance and optimal composition blood, normalize water-salt metabolism and prevent certain diseases, for example, goiter, fluorosis.

For normal height and execution biological functions Humans and animals, in addition to vitamins, fats, proteins and carbohydrates, also need a number of inorganic elements. Currently, they are divided into 2 classes - macro- and microelements. Macroelements are needed daily by a person in gram quantities; the need for microelements does not exceed milligrams or even micrograms.

More details about the tasks that a particular mineral substance helps a person solve can be found in the corresponding section dedicated to this element.

Definitely healthy and handsome man It cannot be if he has problems with mineral metabolism.

Minerals in foods

Minerals, inorganic elements and their salts enter the body with food, they are essential components of nutrition and are included in the five main nutrients (proteins, fats, carbohydrates, vitamins and minerals) necessary for human life.

Minerals are found in foods in the form of cations (calcium, potassium, magnesium, sodium) and anions (sulfur, phosphorus, chlorine). Depending on the predominance of cations or anions in the products, these products acquire alkaline or acidic properties.

Concentration of certain minerals in basic food products (calculated per 100 grams of the edible part of the product)

Minerals belonging to the class of macroelements

Macroelements include calcium, magnesium, sodium, potassium, phosphorus, sulfur and chlorine. The body requires them in relatively large quantities (about several grams per day). Each of the mineral substances performs several tasks and they complement each other, but for ease of perception of information, the main functions are indicated for each mineral substance.

Calcium is important for ensuring the vital functions of the entire organism. It is the most common macronutrient. General content calcium in the adult human body is about 25,000 mmol (1000 g), of which 99% is part of the bone skeleton.

Almost all of this amount is found in bones and teeth, forming an insoluble crystalline mineral. This part of calcium is practically not involved in the metabolic processes of the body. Only 4 to 6 grams of calcium produces rapidly exchangeable calcium. About 40% of this mineral in the blood is bound to whey proteins.

Role and tasks- this mineral is actively involved in many intra- and extracellular processes, including the contractile function of the heart and skeletal muscles, nerve conduction, regulation of enzyme conduction, and the action of many hormones.

Sources: milk and dairy products, especially all types of cheeses, legumes, soybeans, sardines, salmon, peanuts. Walnut, sunflower seeds. rice and green vegetables.

The absorption of calcium is greatly influenced by its combination with other food components. So, if calcium enters the body along with fatty acids, then its absorption decreases sharply. The best sources of calcium are foods rich in phosphorus. The approximate optimal ratio of calcium and phosphorus is 2:1.

Inositol-phosphoric and oxalic acids form strong insoluble compounds with calcium that are not absorbed. Therefore, calcium in cereal products containing a significant amount of inositol-phosphoric acid is poorly absorbed, as well as calcium from sorrel and spinach.

Many believe that the standard of a balanced ratio of calcium and phosphorus is dairy products and cheeses. However, it should be borne in mind that only about 20-30% of calcium is absorbed from dairy products in the body, and more than 50% from plant products. In addition, milk contains a lot of sodium, which helps to remove calcium from the body. Calcium is absorbed much more fully from plant foods, especially legumes (beans, peas and lentils), as well as wheat, rice, vegetables and fruits. The importance of plant sources of calcium increases due to high content they contain fiber and vitamins.

The American National Institutes of Health in 1994 recommended the following doses of calcium for the prevention of osteoporosis.

Optimal daily doses of dietary intake of calcium for the prevention of osteoporosis

Symptoms of calcium imbalance in the body. Excessive concentration of calcium in tissues (hypercalcemia) is often asymptomatic, especially on initial stage development of the problem. The more severe form is accompanied by pain in the bones and abdominal cavity, the formation of kidney stones, polyuria, thirst and deviation in behavior. Constipation, anorexia, nausea and vomiting may occur with abdominal pain and intestinal obstruction. This increases the likelihood of kidney stones and impaired renal function.

A lack of calcium in the body is called hypocalcemia, which is manifested by increased excitability nervous system and attacks of painful convulsions (tetany). Deviations in behavior and stupor, numbness and paresthesia, laryngeal stridor, and cataracts may appear. Many women who have hidden hypocalcemia experience severe pain lower abdomen.

Magnesium- one of the most important macroelements of the body. The total magnesium content in the adult human body is 21 - 24 grams (1000 mmol). Of this amount, about 50 - 70% is in the bone mass (of which about 20 - 30% can be quickly released if necessary), about 35% inside the cells and very little in the extracellular fluid. When the concentration of magnesium in the blood decreases, it is released from the bones, but this process is limited.

Role and tasks Magnesium in human life is that it is a universal regulator of biochemical and physiological processes in the body, participating in energy, plastic and electrolyte metabolism. As a cofactor for numerous enzymes, magnesium is involved in more than 300 biological reactions. Main functions of magnesium.

1. Increasing the energy potential of the cell.

2. Strengthening metabolic processes.

3. Participation in protein synthesis.

4. Providing relaxation of muscle fibers.

5. Participation in synthesis fatty acids and lipids.

6. Regulation of glycolysis.

7. Participation in synthesis and decay nucleic acids.

Sources- a significant amount of magnesium is found in nuts and grains (wheat bran, flour coarse, dried apricots, dried apricots, plums (prunes), dates, cocoa (powder). Rich in it are fish (especially salmon), soybeans, nuts, bran bread, chocolate, fresh fruit (especially bananas), and watermelons. As you can see, magnesium is found in many foods and maintaining its balance in the body is simple and accessible to everyone.

The daily magnesium requirement for an adult is 300-400 mg. IN at a young age, in persons involved in heavy physical labor For pregnant and lactating women, the need for magnesium may additionally increase by an average of 150 mg per day.

Officially, English sources recommend 55 mg per day for infants up to 3 months; from 4 to 6 months - 60 mg; from 7 to 9 months - 75 mg; from 10 to 12 months - 200 mg; girls from 11 to 14 years old - 280 mg; from 15 to 18 years - 300 mg; from 19 years and older - 270 mg; women during breastfeeding - 320 mg; boys from 11 to 14 years old - 280 mg; from 15 years and older - 300 mg.

Excess calcium, fat and protein in foods (cheeses, cottage cheese) suppresses the absorption of magnesium.

Symptoms of impaired magnesium concentration in the body- Magnesium deficiency in the body is manifested by many symptoms, here are the most characteristic of them.

1. Syndrome chronic fatigue, manifested by weakness, malaise, decreased physical activity, and the like.

2. Decreased mental performance, weakening of concentration and memory, dizziness, pressure headache, hearing loss, sometimes even the appearance of hallucinations.

3. Increased blood pressure.

4. Tendency to form blood clots.

5. Tendency to heart rhythm disturbances.

An excess of magnesium in the body (hypermagnesemia) is much less common. Magnesium toxicity is low. Signs of excess can only occur when daily intake 3 - 5 g or more for a long time. Most often, excess magnesium in the body is a manifestation of kidney disease.

Sodium- is the main cation of blood plasma, which determines the value of osmotic pressure.

Role and tasks- change in the volume of extracellular fluid usually occurs unidirectionally with changes in sodium concentration. Sodium metabolism in the body is directly related to water metabolism.

Sources- A significant amount of sodium is found in table salt, oysters, crabs, carrots, beets, artichokes, beef, brains, kidneys. ham, corned beef and some seasonings.

The main dietary source of sodium is salt, which is added to most products. Table salt provides the body with enough sodium.

The official UK guidelines for the daily intake of sodium are as follows: infants up to 3 months - 210 mg, from 4 to 6 months - 280 mg, from 7 to 9 months - 320 mg, from 10 to 12 months - 350 mg, from 1 year to 3 years - 500 mg, from 4 to 6 years - 700 mg, from 7 to 10 years - 1200 mg, from 11 years and older - 1600 mg.

The normal concentration of sodium in human serum ranges from 135 to 145 mmol/l.

Symptoms of impaired sodium concentration in the body. More common is excess sodium intake (in the composition of table salt - NaCl) than its deficiency. This is due to the fact that manufacturers of most food and semi-finished products add a large amount of salt to their product - some to add flavor, and some to increase the shelf life. As a result, a person eats a lot of "hidden" salt - this is when the taste of salt in the products is not felt, but the concentration of this ingredient is quite large. The simplest example is ketchup, soups and instant cereals.

Taking large amounts of table salt often increases blood pressure and lead to a decrease in potassium content in body tissues.

In normal human life, sodium deficiency is practically impossible, since it is available in large quantities in regular products nutrition. Additional sodium may only be needed after intense physical activity, when it is actively lost through sweat.

Potassium is a major intracellular ion that plays an important role in maintaining cell isotonicity.

Role and tasks- Potassium ions play a significant role in regulating numerous body functions. Potassium is involved in the process of conducting nerve impulses from the brain and spinal cord to internal organs. Promotes better brain activity by improving its oxygen supply. Has a positive effect on many allergic conditions. Reduces blood pressure. Potassium is also necessary for contractions of skeletal muscles; it improves muscle contraction during muscular dystrophy and myasthenia gravis.

Sources of potassium for the body: citrus fruits, all green vegetables with leaves, mint leaves, sunflower seeds, bananas, dried apricots. Among traditional vegetables, potatoes are rich in potassium, especially when boiled or baked with their skins on.

Symptoms of impaired potassium concentration in the body. Absolute standards have not been established regarding daily potassium levels, but most researchers recommend a daily dose of 900 mg.

Hypokalemia (potassium deficiency in the body) usually develops as a result of insufficient intake of this mineral from food or excessive excretion by the kidneys and intestines.

Phosphorus is an essential element involved in most physiological processes of the body, especially necessary for mineralization bone tissue. In the human body, about 80% of phosphorus is found in bone tissue, the remaining 20% ​​is in various enzymatic systems.

Role and tasks Phosphorus is important in the human body, it is necessary for the normal structure of teeth, is part of nucleic acids and many vital enzymes, and is actively involved in fat metabolism.

Sources, the largest amounts of phosphorus are found in fish, poultry, meat, grain products (especially unrefined grains), eggs, nuts and seeds. However, not all phosphorus contained in foods is absorbed. Vitamin D and calcium actively influence phosphorus metabolism. It is believed that a person should receive approximately 2 times more calcium than phosphorus from food.

Phosphorus intake by women and men peaks in adolescence. It is believed that the average phosphorus intake is 470 - 620 mg per 1000 kcal. food. Adults receive the main amount of phosphorus (from 25 to 40%) from meat, fish, eggs; about 20 - 30% with dairy products; 12 - 20% with bakery products.

In accordance with the “Norms of physiological needs for nutrients and energy for various groups of the population of the USSR” adopted in 1982, the following daily doses of phosphorus intake are recommended: 0 - 3 months - 300 mg, 7 - 12 months - 500 mg, for children from 2 to 3 years - 800 mg, from 4 to 17 years - 1400 - 1800 mg, for women and men - 1200 mg, for pregnant and lactating women - 1500 mg.

Symptoms of impaired phosphorus concentration in the body- this mineral is widely distributed in food products, so its obvious deficiencies healthy person practically unknown.

Excess phosphorus in the body (hyperphosphatemia) develops rarely and most often against the background of obvious renal failure. Lack of phosphorus in the body (hypophosphatemia) is even less common and does not entail a significant deterioration in health.

Sulfur- plays an important role in human appearance and health.

Role and tasks- it is known that sulfur maintains the elasticity and healthy appearance of the skin; it is necessary for the formation of the keratin protein found in joints, hair and nails. Sulfur is a component of almost all proteins and enzymes in the body; participates in redox reactions and other metabolic processes, promotes the secretion of bile in the liver.

There is quite a lot of sulfur in hair, it is noteworthy that there is more of it in curly hair than in straight hair.

Sources- sulfur is present in all products containing high content squirrel. The highest amounts of sulfur are found in meat (beef, pork, poultry), eggs, peaches, legumes (especially peas), shellfish, crustaceans, milk and garlic.

Symptoms of impaired sulfur concentration in the body- sulfur deficiency in the human body is rare, theoretically it can occur in those people who eat insufficient amounts of protein. In smokers, the absorption of sulfur in the gastrointestinal tract is impaired, so they may need additional intake of sulfur-containing products.

The physiological need of the human body for sulfur has not been established.

Minerals belonging to the class of microelements

It is known that the human body, like all warm-blooded animals, requires a minimum of 13 microelements. They are present in the body in small quantities, accounting for less than 0.005% of body weight, and are therefore called trace elements. According to the degree of need in the human body, trace elements can be arranged in the following order: iron, iodine, copper, manganese, zinc, cobalt, molybdenum, selenium, chromium, fluorine, silicon, nickel and arsenic.

The role of nickel, arsenic, tin and vanadium in metabolic processes is not fully understood and therefore there is little information on this topic.

Iron- an essential microelement that is necessary for the functioning of the whole organism.

Role and task- iron plays a very important role in oxidative and reduction processes. This microelement is part of erythrocyte hemoglobin, myoglobin and many enzymes, and is involved in the process of hematopoiesis. Consequently, iron ensures the reversible binding of oxygen by red blood cells and its transport to all human organs and tissues. Iron plays an important role in maintaining the quality of the human immune system. A sufficient amount of iron in the body is necessary for full phagocytosis and natural killer cell activity.

Sources- the main suppliers of iron for humans are meat and fish.

It is believed that the physiological daily requirement for iron is about 11 - 30 mg (on average 10 - 15 mg) per day.

Symptoms of impaired iron concentration in the body- According to WHO, 20% of the world's population has some degree of iron deficiency. Iron is absorbed from meat, where it is found in the heme form, more efficiently than inorganic iron from food. Therefore, iron deficiency in the body usually occurs in regions where little meat is eaten.

The body of an adult healthy man contains about 3.5 - 5 g of iron, a woman 2.5 - 3.5 g. The difference in iron content in men and women is due to different body sizes and the lack of significant iron reserves in the female body.

Iron deficiency can occur when there is insufficient intake from food and in a number of pathological conditions of the body.

Clinical manifestations of iron deficiency anemia are complaints of general muscle weakness, disturbances of taste and smell. Gradually to common symptom Anemia is accompanied by signs specific to iron deficiency. With chronic severe iron deficiency, patients develop a perverted appetite (eating chalk, plaster, clay, paper, raw vegetables, dirt, paints). Often there is a desire to inhale unpleasant odors(gasoline, kerosene, paints, etc.), there are “jams” in the corners of the mouth, dull hair color, difficulty swallowing food.

Often, early signs of iron deficiency can be manifestations of heart failure - this is when, even with minor physical activity, a person experiences shortness of breath and rapid heartbeat.

Chronic iron deficiency in humans is manifested by the development of many diseases of various organs and systems.

Iodine as a trace element, it has a strong influence on a person’s well-being and appearance. Perhaps there is so much talk about the effect of iodine on our health because in many regions of the globe there is a deficiency of this element in water and soil. According to WHO data, more than 1.5 muzzles. people (more than 30% of the world's population) live in areas where there is insufficient iodine consumption, and therefore there is a risk of developing a number of diseases caused by iodine deficiency.

The problem of iodine deficiency is very important for Belarus and Russia. Thus, in more than 70% of densely populated areas of Russia, a lack of iodine has been detected in water, soil and food products of local origin.

Role and task- thyroid hormones, which are based on iodine, perform vital functions. They participate in all kinds metabolic processes in the body, regulate the metabolism of proteins, fats and carbohydrates. These hormones regulate the activity of the brain, nervous system, reproductive and mammary glands, and the growth and development of the child. Recent studies conducted by WHO in different countries of the world have shown that the level of mental development (intelligence quotient) is directly related to iodine.

Sources - food products marine origin (fish, algae, shellfish). To increase the amount of iodine in food, many manufacturers add this trace element to their products (salt, bread, flour, drinks).

According to WHO, the daily requirement of an adult for iodine is 150 mcg. per day, and for pregnant women - 200 mcg. WHO and the International Council on Iodine Deficiency Disorders recommend the following standards: daily consumption iodine in different age groups.

1. 50 mcg for children infancy(first 12 months of life).

2. 90 mcg for children younger age(up to 7 years old).

3. 120 micrograms for children 7 to 12 years old.

4. 150 mcg for adults (12 years and older).

5. 200 mcg for pregnant and lactating women.

Almost throughout the entire territory of Belarus and Russia, the actual iodine consumption is less than the WHO recommended norm; it does not exceed 40 - 80 mcg per day, which corresponds to the concept of minimal moderate iodine deficiency or moderate iodine deficiency state.

- hormonal disorders resulting from iodine deficiency may long time have no external signs, and therefore iodine deficiency is often called hidden iodine starvation. Children's bodies suffer the most from iodine deficiency. These children's school performance and physical development decline.

Lack of iodine as a “building element” of thyroid hormones is often the cause of many diseases, including hidden ones.

It is possible to identify the main manifestations of iodine deficiency associated with damage the following bodies and systems.

1. Nervous: irritability, depressed mood, drowsiness, lethargy, forgetfulness, attacks of inexplicable melancholy, deterioration of memory and attention, decreased intelligence; the appearance of frequent headaches due to increased intracranial pressure.

2. Cardiovascular: progression of atherosclerosis, arrhythmia, increased blood pressure.

3. Hematopoietic: a decrease in the level of hemoglobin in the blood, in which treatment with iron supplements does not give sufficient results.

4. Immune: immunodeficiency occurs with frequent infectious and colds, and immunity decreases even with a slight weakening of thyroid function.

5. Musculoskeletal: weakness and muscle pain appear in the arms, thoracic or lumbar radiculitis, which does not respond to traditional treatment.

6. Urinary: impaired water-electrolyte metabolism, general swelling or swelling around the eyes appears, in which taking diuretics does not improve the condition.

7. Respiratory organs: due to immunodeficiency and impaired water-electrolyte metabolism, swelling of the respiratory tract occurs, which leads to frequent respiratory diseases and development of chronic bronchitis.

8. Reproductive: in young women there is a violation menstrual function often infertility occurs.

As we can see, the manifestation of iodine deficiency states is diverse. According to WHO, about 20 million of the world's population have mental retardation due to iodine deficiency.

Copper - necessary element for human health, as it is part of many proteins.

Role and tasks- humans have about a dozen proteins that contain copper as a prosthetic element.

Sources- the adult human body contains about 150 mg of copper, of which 10 - 20 mg is found in the liver, the rest in other organs and tissues. Every day a person consumes about 2 - 3 mg of copper in food, which significantly exceeds the physiological needs of the body. Therefore, of the total amount of copper taken with food, about half is absorbed in the intestines, and the rest is excreted from the body.

Copper is found in sufficient quantities in many traditional foods.

Symptoms of impaired concentration in the body- acquired copper deficiency is quite rare and this condition is usually associated with some disease.

Excessive copper content in the body is the same rare situation for humans, which usually occurs if food and drinks are stored and prepared in copper utensils.

Cobalt is included in the structure of the B 12 molecule. This vitamin contains up to 4 - 15% cobalt. In vitamin B12, the cobalt atom is bonded to a cyano group, which is why it is called cyanocobalamin. Activity of this vitamin largely depends on this microelement, which significantly enhances its effect, and the activity of cobalt itself in the composition of B 12 increases approximately 50 times.

Role and task- cobalt stimulates hematopoiesis and promotes the absorption of iron by the body. The literature describes cases of anemia, especially in children, which is associated with cobalt deficiency in the body. Cobalt stimulates protein synthesis and, together with iodine, accelerates the formation of thyroid hormones; it is able to reduce blood pressure and cholesterol levels in the blood serum. Cobalt is an activator of certain enzymes.

Sources- for an adult, the daily requirement for cobalt is about 0.05 - 0.1 mg. The main natural source of cobalt for humans is green leafy vegetables, which contain the largest amount of this trace element.

Symptoms of impaired concentration in the body- an excess or deficiency of cobalt in the body is rare, usually it is associated with chronic diseases (deficiency) or specific work (excess), when a person has to come into contact with cobalt during production.

Zinc is found in various organs and tissues and plays an important role in physiological and pathological processes.

Role and task- zinc plays an important role in tissue regeneration and serves integral part more than 80 enzymes, it is necessary for the formation of red blood cells and other blood cells. Zinc is actively involved in the metabolism of RNA and DNA, it is believed that it has an antioxidant effect, and also improves the effect of other antioxidants.

Sources- the largest amount of zinc is found in offal, meat products, brown rice, mushrooms, oysters, other seafood, yeast, eggs, mustard and pistachios. The amount of zinc is significantly reduced by excessive purification and processing of foods. Thus, brown rice has 6 times more zinc than white rice after polishing.

Symptoms of impaired concentration in the body- in the human body, zinc constitutes less than 0.01% of body weight. An adult contains about 1 - 2.5 grams of zinc. The highest concentrations of zinc are in bones, teeth, hair, skin, liver and muscles.

A lack of zinc in the body is associated with one of 2 reasons: a chronic disease that leads to a lack of this microelement or a lack of zinc in the soil and, accordingly, in local food products. The second variant of zinc deficiency occurs, for example, in the Middle East, where specific diseases (dwarfism and hypogonadism syndrome) appear much more often. A number of diseases are caused by zinc deficiency, for example: diseases of the gastrointestinal tract, liver, nephrosis, cirrhosis, psoriasis and many others. Zinc deficiency is also observed in smokers and alcoholics.

Zinc deficiency affects sexual function, as well as the function of many other organs and systems. Numerous manifestations of zinc deficiency are often similar to those that develop with premature aging syndrome. This often disrupts cellular immunity and wound healing, and sometimes encephalopathy develops.

If a large amount of zinc enters the body, symptoms of intoxication may develop. This is possible when consuming zinc with acidic foods or drinks stored for a long time in galvanized containers.

Food and Nutrition Board of the National Academy of Sciences and the US National Research Council (1989), recommends the following standards zinc consumption: children under 1 year - 5 mg, children 1 - 10 years old - up to 10 mg, boys over 10 years old and adult men - 15 mg, girls over 10 years old and adult women - 12 mg, pregnant women - 15 mg, lactating women for women in the first 6 months - 19 mg, in the second 6 months - 16 mg.

Fluorine - most of Fluorine contained in the body is contained in teeth and bones.

Role and task- the presence of fluoride in food is necessary for the proper formation of bone tissue and teeth.

Sources- natural and refined food products do not always contain a sufficient amount of fluoride, and therefore fluoridation of drinking water is very important, especially for children, since the consumption of a sufficient amount of fluoride from childhood is of great importance for the proper development of the skeletal system of the body.

Rich sources of fluoride are sea fish, others seafood, tea, gelatin, but in many regions people receive the main amount of fluoride from drinking water.

Symptoms of impaired concentration in the body- insufficient fluoride content in the human body creates a predisposition to the development of dental caries and osteoporosis

The physiological need for fluoride is not clearly established, but most people obtain about 1 mg of it daily from fluoridated drinking water. The US National Academy of Nutrition recommends the following daily fluoride intakes: infants up to 6 months 0.1 - 0.5 mg; infants 6 - 12 months 0.2 - 1 mg; children aged 1 - 3 years 0.5 - 1 mg; 4 - 6 years 1 - 2.5 mg; 7 - 10 years 1.5 - 2.5 mg; 11 years and older 1.5 - 2.5 mg; adults 1.5 - 4 mg.

Excessive concentration of fluoride in the body, which can occur when there is an excess of it in drinking water or when taking large quantities of fluoride preparations, is harmful and leads to toxic manifestations. At the initial stage of development of the problem, these changes are not noticeable and can only be expressed in changes in the color of the tooth enamel. Over time, changes occur in the skeletal system, which manifest themselves in the form of osteosclerosis, exostoses of the vertebrae and valgus curvature of the knee joints.

Molybdenum- is not one of the microelements that are often discussed and remembered in conversations about healthy eating, although it helps the body solve many primary tasks and problems.

Role and task- molybdenum contributes to the normal metabolism of carbohydrates and fats, and is an important part of enzyme systems that regulate the utilization of iron. With a sufficient supply of molybdenum to the body, the likelihood of developing anemia decreases. The microelement helps maintain good overall health.

Sources- the largest amount of molybdenum is found in dark green leafy vegetables, unrefined grains, and legumes.

In 1989, the US National Academy of Nutrition recommended the following daily intakes of molybdenum: infants up to 6 months 20 - 40 mcg; children aged 1 - 3 years 20 - 40 mcg; 4 - 6 years 30 - 75 mcg; 7 - 10 years 50 - 150 mcg; 11 years and older 75 - 250 mcg; adults 75 - 250 mcg.

Symptoms of impaired concentration in the body- with insufficient molybdenum content in the body, irritability, neurological disorders occur, tachycardia, shortness of breath, central scotoma and hemeralopia up to a coma appear.

Usually, there is no need to take molybdenum in addition to regular food, except in cases where foods grown on lands poor in this microelement are consumed.

Manganese- this microelement is also often forgotten when discussing healthy eating.

Role and task- is part of several enzymatic systems and is necessary for maintaining normal bone structure.

Sources- the largest amount of manganese is found in green leafy vegetables, unrefined grain products (especially wheat and rice), nuts, and tea. To replenish the required amount of this mineral, you need to include in your daily diet porridge made from uncrushed grains, bread made from sprouted wheat, legume sprouts, seeds and nuts.

In 1989, the US National Academy of Nutrition recommended the following daily intakes of manganese: infants up to 6 months 0.3 - 0.8 mg; infants 6 - 12 months 0.6 - 1 mg; children aged 1 - 3 years 1 - 1.5 mg; 4 - 6 years 1.5 - 2 mg; 7 - 10 years 2 - 3 mg; 11 years and older 2 - 5 mg; adults 2 - 5 mg.

Symptoms of impaired concentration in the body- with manganese deficiency, a person develops weight loss, transient dermatitis, nausea and vomiting may appear, sometimes hair color changes and hair growth slows down.

It has been established that if there is not enough manganese in food, lactation worsens in a nursing woman. This situation can be observed since there is practically no manganese in high-calorie and mostly refined meat and dairy foods, which many pregnant and lactating women eat.

Excessive levels of manganese in the body can occur in workers involved in the extraction and purification of this metal.

Selenium- just recently, almost no one remembered selenium as a microelement that affects our health. Research in recent years claims that selenium, despite its low concentration in the body, plays an important role in our lives.

Selenium was discovered in 1817 by Berzelius. He named new element selenium in honor of the moon.

Role and task- For a long time, selenium was considered a toxic trace element that plays a purely negative role in human health. However, in last years views on the role of selenium for human body have changed dramatically. The main attention began to be paid to problems associated with the possibility of its deficiency. Ultimately, scientists recognized selenium as essential for life. important trace element for the human body.

Selenium is a biologically active trace element that is part of a number of hormones and enzymes and is thus associated with the activity of all organs, tissues and systems.

Selenium is involved in the processes of reproduction, the development of a young body and the aging of a person, and therefore largely influences his life expectancy. A connection between the microelement and redox functions has been established. In some cases, it can perform the function of vitamin E, affecting many aspects of metabolism and synthesis in the body. Selenium in combination with vitamins E and A significantly protect the human body from radiation exposure.

Selenium is enough powerful antioxidant, it stimulates the formation of antibodies and thereby increases protection against colds and infectious diseases, participates in the production of red blood cells, helps maintain and prolong sexual activity. Due to insufficient selenium levels in the body, many people experience a more severe course of the flu.

Sources- There is enough selenium in ordinary foods and it is easy to maintain the required level in the body. You need to eat “sea meat” regularly - fish, crabs, shrimp, a lot of it in the kidneys (pork, beef). Plant sources of selenium: wheat bran, corn, tomatoes, mushrooms and garlic.

Symptoms of impaired concentration in the body- In humans, selenium intoxication is rare. Early symptoms of an excess of selenium in the body may include damage to the nails and hair. In case of chronic poisoning with selenium and its compounds, signs of damage appear in the form of catarrhal changes in the upper respiratory tract, bronchitis with symptoms of bronchospasm, as well as toxic hepatitis, cholecystitis, gastritis and a number of other diseases.

A lack of selenium in the body manifests itself in a deterioration in general health and disturbances in the activity of many human organs and systems.

Bromine- chemical element of group VII Periodic system elements of D.I. Mendeleev, subgroups of halogens. Discovered in 1826 by the French chemist Balard. Widely used in various fields of industry and medicine.

Role and task- in the human body, bromine is involved in regulating the activity of the nervous system, affecting the functions of some endocrine organs- gonads, thyroid gland and others.

Sources- in nature, bromine in the form of compounds is found in sea ​​water and water of some salt lakes, drilling waters and as an impurity in chlorine-containing minerals. Bromine is also found in some plants, the richest in it are grain and bread products, legumes: lentils, beans, peas, and milk.

In humans and animals, bromine is found mainly in the blood, cerebrospinal fluid and pituitary gland.

Symptoms of impaired concentration in the body- excessive accumulation of bromine in the human body can cause a number of toxic manifestations, primarily inhibition of the functions of the central nervous system and damage to the skin. In advanced situations it develops chronic runny nose, cough, conjunctivitis, general lethargy, decreased memory and skin rashes.

Bor- chemical element Group III Periodic table of elements by D. I. Mendeleev. Boron is found in the earth's crust in large quantities.

Role and task- this microelement is important in the formation of bones, promotes their strength, and prevents the development of osteoporosis. It is assumed that boron improves the assimilation of calcium by bone tissue. There are reports of the positive effect of this microelement on the female body during and after menopause.

Sources- a person receives the greatest amount of boron by consuming root vegetables grown in soil enriched with boron. The amount of boron in vegetables decreases significantly when the products are over-cleaned.

Boron can enter the human body as part of food additives. In particular, bone strengthening supplements, which are especially recommended for women experiencing menopause, may contain from 1 to 3 mg of boron. For better absorption of boron in the body, it must be balanced with calcium, magnesium and vitamin D.

Symptoms of impaired concentration in the body- when a person eats a nutritious, mixed diet, about 2 mg of boron enters his body per day. Usually in clinical practice obvious signs There is no boron deficiency.

Excess boron in the body is usually observed only in people working in the chemical and metallurgical industries in the production of glass, enamels, abrasives and other products.

Chromium- for unknown reasons, the chromium content in the bones and skin of representatives of eastern races is approximately 2 times higher than that of Europeans.

Role and task- chrome has great importance in the metabolism of carbohydrates and fats, and also participates in the synthesis of insulin. The trace element contributes to the normal formation and growth of the child's body.

Sources- main food sources of chromium: brewer's yeast, meat products, poultry, egg yolk, liver, sprouted wheat grains, cheese, oysters, crabs, corn, shellfish. Some alcoholic drinks also contain chromium.

The daily requirement for chromium for humans has not been precisely established; according to various studies, it ranges from 25 to 90 mg.

Symptoms of impaired concentration in the body- it is assumed that chromium deficiency can cause the development of atherosclerosis and diabetes mellitus, arterial hypertension. As age increases, the chromium content in the body decreases.

When the chromium content in the human body decreases, irritability and thirst may occur, and memory loss is often noted.

High levels of carbohydrates in food stimulate the excretion of chromium through the kidneys.

Silicon- on Earth this element is the second most widespread after oxygen and is one of the most important elements in our body. In the human body, the most silicon is found in hair and skin, and the hair of brunettes contains 2 times more silicon than that of blondes. From internal organs In humans, the most silicon is contained in the thyroid gland - up to 310 mg. Silicon is also found in the adrenal glands, pituitary gland and lungs.

Role and task- silicon is of great importance in the process of growth and formation of bones, cartilage and connective tissue. This microelement in the body is an important part of all connective tissue elements - skin and skin appendages, bones, blood vessels, cartilage. It plays a role in preventing osteoporosis by reducing bone fragility by promoting the absorption of calcium into bone tissue. Silicon improves the synthesis of collagen and keratin, strengthening the cells of the skin, hair and nails. There are reports that silicon is of great importance for the normal condition of the vascular wall.

Sources- the greatest amount of silicon is found in root vegetables and other foods rich in plant fiber, in fruits and vegetables grown on fertile soil, in brown rice, apricots, bananas, brown algae, cherries and a number of other common foods.

Symptoms of impaired concentration in the body- manifestations of silicon deficiency have been little studied. However, there are observations that low level Silicon in food can lead to weakening of skin tissue. When it is deficient, a person's nails and hair become dry and brittle, and the skin becomes flabby and dry. A large number of warts on the skin can also be caused by a lack of silicon in the body. If it is deficient, certain disorders of brain function may occur. Silicon is important in the normal functioning of the cerebellum. With a lack of silicon, general weakness, increased irritability, unreasonable confusion, difficulty concentrating, increased sensitivity to even small noises, and fear of death develop.

Daily allowance physiological need has not been established in silicon, but there is evidence that it ranges from 20 to 50 mg.

It is very important that the human body absorbs silicon much better with sufficient physical activity. Against the background of physical inactivity, regardless of its content in food, silicon deficiency naturally occurs in human tissues.

Normal content of macro- and microelements in the blood of adults

The main rule for maintaining the optimal composition of minerals in the body is a varied and regular diet. Eat different foods 3 - 5 times a day - in this case there is very little chance of imbalances of minerals in the body.

If, based on any signs, you decide on your own that there is an excess or deficiency of mineral salts in the body, do not rush to use diets, restrictions on any food products, or, conversely, intensively absorb food. Any symptoms of a mineral metabolism disorder are a signal to visit a doctor, and not a command to suddenly change your eating habits.

Additional articles with useful information

Children differ from adults not only in their size and behavior, but also in the characteristics of physiological processes in the body. Not only doctors, but also parents should remember this fact, since the child’s nutrition directly depends on them.

Most chronic human diseases begin with minor disruptions in the functioning of internal organs. Proper metabolism of minerals is the basis good health and immunity, but unfortunately this is not always the case.

MINERALS, THEIR ROLE AND SIGNIFICANCE IN HUMAN NUTRITION.

BIOMICRLEMENTS, ENDEMIC DISEASES

Minerals are essential nutrients that enter the body with food. The importance of minerals in human nutrition is very diverse: they are included in the complex of substances that make up the living protoplasm of cells, in which the main substance is protein, in the composition of all intercellular and interstitial fluids, providing them with the necessary osmotic properties, in the composition of supporting tissues, skeletal bones and in the composition of tissues such as teeth, in which hardness and special strength are required. In addition, minerals are present in some endocrine glands (iodine - in the thyroid gland, zinc - in the pancreas and gonads), are present in some complex organic compounds (iron - in Hb, phosphorus - in phosphatides and etc.), and also in the form of ions participate in the transmission of nerve impulses and ensure blood clotting.

The importance of minerals for a growing organism is great. The increased need for them in children is explained by the fact that the processes of growth and development are accompanied by an increase in cell mass and mineralization of the skeleton, and this requires the systematic intake of a certain amount of mineral salts into the child’s body.

Minerals enter the body mainly through food. Elements, i.e. Minerals found in foods can be divided into three groups: macroelements, microelements and ultramicroelements.

Macronutrients are present in products in significant quantities - tens and hundreds of mg%. These include: phosphorus (P), calcium (Ca), potassium (K), sodium (Na), magnesium (Mg).

Microelements present in food products in quantities of no more than a few mg%: fluorine (F), cobalt (Co), iron (Fe), manganese (Mn), copper (Cu), zinc (Zn), etc.

Ultramicroelements- their content in products, usually in μg%: selenium (Se), gold (Au), lead (Pb), mercury (Hg), radium (Ra), etc.

Macronutrients

One of the most important minerals is calcium(Sa). Calcium is a constant component of the blood, it is involved in blood clotting, is part of cellular and tissue fluids, the composition of the cell nucleus and plays an important role in the processes of cell growth and activity, as well as in the regulation of permeability cell membranes, participates in the processes of transmission of nerve impulses, muscle contraction, controls the activity of a number of enzymes. The main importance of calcium is its participation in the formation of skeletal bones, where it is the main structural element (calcium content in bones reaches 99% of the total amount in the body).

The need for calcium is especially increased in children, in whose bodies bone formation processes occur. The need for calcium also increases during pregnancy and, especially, in nursing mothers.

A long-term lack of calcium in food leads to impaired bone formation: rickets in children, osteoporosis and osteomalacia in adults.

Calcium metabolism is characterized by a feature that lies in the fact that if there is a lack of it in food, it continues to be excreted from the body in significant quantities due to the body’s reserves (bones), which causes calcium deficiency (in China, in the Shangi province, where there was a vicious custom of feeding mothers in within a month after the birth of the child only rice porridge, a huge number of women turned into cripples due to osteomalacia).

Calcium is one of the hard-to-digest elements. Moreover, its digestibility depends on the relationship with other food components and, first of all, with phosphorus, magnesium, as well as protein and fat.

The absorption of calcium is primarily influenced by its ratio with phosphorus. The most favorable ratio of calcium and phosphorus is 1:1.5, when easily soluble and well-absorbed calcium phosphate salts are formed. If there is a significant excess of phosphorus in food compared to calcium, then tribasic calcium phosphate is formed, which is poorly absorbed (Table 1).

Excess fat in food has a negative effect on calcium absorption, since this produces a large amount of calcium soaps, i.e. calcium compounds with fatty acids. In such cases, the usual amount of bile acids is not enough to convert calcium soaps into complex soluble compounds, and these calcium soaps are excreted in indigestible form in the feces. Favorable ratio of calcium to fat: per 1 g of fat there should be at least 10 mg of calcium.

Excess magnesium in the diet has a negative effect on calcium absorption. This is explained by the fact that the breakdown of magnesium soaps, like calcium soaps, requires bile acids. The optimal ratio of Ca: Mg is 1:0.5.

Oxalic and inositolphosphoric acids, which form insoluble salts, have an adverse effect on the absorption of calcium. Oxalic acid is found in significant quantities in sorrel, spinach, rhubarb, and cocoa. A lot of inositol phosphoric acid is found in cereals.

A sufficient content of complete proteins and lactose in food has a beneficial effect on the absorption of calcium.

One of the decisive factors for good calcium absorption, especially in young children, is vitamin D.

Calcium is best absorbed from milk and dairy products. However, even if up to 80% of the body's need for calcium is satisfied through these products, its absorption in the intestine usually does not exceed 50%. At the same time, in a mixed diet, it is dairy products that make it possible to provide a sufficient amount of calcium and its optimal ratio, ensuring good absorption of this macronutrient.

Green onions, parsley, and beans also contain calcium. Significantly less in eggs, meat, fish, vegetables, fruits, berries.

Bone meal can also be a source of calcium, which has good digestibility (up to 90%) and can be added in small quantities to various dishes and culinary products (porridge, flour products).

A particularly high need for calcium is observed in patients with bone injuries and in tuberculosis patients. In patients with tuberculosis, along with the breakdown of protein, the body loses a large amount of calcium and therefore a tuberculosis patient needs a large supply of calcium into the body.

Phosphorus(P) is involved in the metabolism of carbohydrates, fats and proteins. It is an element included in the structure of the most important organic compounds, is part of nucleic acids and a number of enzymes, and is also necessary for the formation of ATP. In the human body, up to 80% of all phosphorus is found in bone tissue, about 10% is in muscle tissue.

The body's daily requirement for phosphorus is 1200 mg. The body's need for phosphorus increases with insufficient protein intake from food and especially with increased physical activity. In athletes, the need for phosphorus increases by 2.5 mg, and sometimes by 3 - 4.5 mg per day.

Above are data on the phosphorus content in some food products and its ratio with calcium (see Table 1). Phosphorus is found in food products of plant origin in the form of salts and various derivatives. phosphoric acid and, mainly, in the form of organic compounds of phosphoric acid - in the form of phytin, which is not broken down in the human intestine (there is no enzyme). Its minor breakdown occurs in the lower sections due to bacteria. Phosphorus is found in the form of phytin in cereal products (up to 50%). The breakdown of phytin is facilitated by the production of bread with yeast and an increase in the rising time of the dough. In cereals, the amount of phytin is reduced when they are pre-soaked overnight in hot water.

If necessary, the phosphorus content in diets can be increased through various products. Here is the data on the phosphorus content in some food products, mg%:

Meat and fish products 140 - 230

Hard cheeses 60 - 400

Eggs 210-215

Bread 108-222

Groats (buckwheat, oatmeal, millet) 220-330

Legumes 370-500

Magnesium (Mg), along with potassium, is the main intracellular element. It activates enzymes that regulate carbohydrate metabolism, stimulates the formation of proteins, regulates the storage and release of energy in ATP, reduces excitation in nerve cells, relaxes the heart muscle, increases intestinal motor activity, and promotes the removal of toxins and cholesterol from the body.

The absorption of magnesium is hindered by the presence of phytin and excess fat and calcium in food.

The daily requirement for magnesium is 400 mg per day. In pregnant and lactating women, the need increases by 50 mg per day. With a lack of magnesium in the diet, food absorption is impaired, growth is delayed, and calcium is found in the walls of blood vessels.

Here is the data on the magnesium content in some food products, mg%:

Wheat bread 25- 51

Bread with bran 60-90

Unpeeled rice, beans, peas 120-150

Buckwheat 78

Sea fish and other seafood 20-75

Beef meat 12-33

Milk 9-13

Hard cheeses 30-56

Parsley, dill, salad 150-170

Apricots, apricots, raisins 50-70

Bananas 25- 35

Thus, mainly plant foods are rich in magnesium. Wheat bran, cereals (oatmeal, etc.), legumes, apricots, dried apricots, apricots, and raisins contain large quantities. There is little magnesium in dairy products, meat, and fish.

Micro- and ultramicroelements

Iron(Fe) is necessary for the biosynthesis of compounds that ensure respiration and hematopoiesis, participates in immunobiological and redox reactions, and is part of the cytoplasm, cell nuclei and a number of enzymes.

Iron assimilation is prevented by oxalic acid and phytin. For absorption, B12, ascorbic acid is required.

Requirement: men 10 - 20 mg per day, women 20 - 30 mg per day.

With iron deficiency, anemia develops, gas exchange and cellular respiration are disrupted. Excess iron can have a toxic effect on the liver, spleen, brain, and increase inflammatory processes in the human body. With chronic alcohol intoxication, iron can accumulate in the body, leading to copper and zinc deficiency.

Here are data on the iron content in some food products, mg%:

Wheat and rye bread 3 - 4

Soybeans, lentils 6-9

Beef meat 9-10

Poultry 2-8

Pork liver 15 - 20

Beef and pork kidneys 9-10

Lungs, heart 4 - 5

Spinach 3 - 4

Corn, carrots 2 - 2.5

Eggs 2 - 2.5

Sea fish 2 - 3

However, iron is found in easily digestible form only in meat products, liver, and egg yolk.

Zinc(Zn). Insufficient intake of this microelement into the body leads to decreased appetite, anemia, lack of body weight, decreased visual acuity, hair loss, and contributes to the occurrence of allergic diseases and dermatitis. T-cell immunity is specifically reduced, which leads to frequent and prolonged colds and infectious diseases. Due to zinc deficiency, boys experience delayed sexual development.

Excessive intake of zinc can reduce the overall content of such an important element as copper in the body.

The body's daily need for zinc ranges from 12 to 50 mg, depending on gender, age and other factors. Here is the data on the zinc content in some food products, mg%:

Wheat and rye bread 2 - 4.5

Animal meat 2 - 5

Internal organs of animals 15 - 23

Fish 0.7-1.2

Crabs 2 - 3

Oysters 100-400

Dry cream, hard cheeses 3.5 - 4.5

Soybeans, lentils, green pea 3 - 5

Oats and cereals 4,5 - 7,6

Corn 2 - 3

Blueberry 10

Selenium (Se). In recent years, this ultramicroelement has received a lot of attention in human nutrition. This is due, first of all, to its influence on a wide variety of processes in the body. With a deficiency of selenium in the diet, immunity and liver function decrease, and there is an increased tendency to inflammatory diseases, cardiopathy, atherosclerosis, diseases of the skin, hair and nails, and the development of cataracts. Growth slows down and reproductive function is impaired. A relationship has been identified between selenium deficiency in diets and the incidence of stomach, prostate, colon and breast cancer.

Selenium is an antagonist of mercury and arsenic, due to which it is able to protect the body from these elements and cadmium when they enter the body in excess.

The daily requirement for selenium ranges from 20 to 100 mcg, which, under normal conditions, is provided by a variety of foods. At the same time, the limited range of products that is characteristic of our days due to economic reasons can lead to a deficiency of this element in the population’s diet. Here is the data on the selenium content in some food products, mg%:

Wheat bread 60

Beef meat 10 - 350

Chicken meat 14 - 22

Beef heart 45

Liver 40 - 60

Pork lard 200 - 400

Sea fish 20 - 200

Soybeans, lentils, sunflower seeds 60 - 70

Garlic 200-400

Pistachios 450

As can be seen from the above, the selenium content in food products can vary within fairly wide limits. This is most often associated with the natural biogeochemical characteristics of individual territories. Thus, in our country, selenium-deficient provinces include the North-Western region (Republic of Karelia, Leningrad region), Upper Volga region (Yaroslavl, Kostroma and Ivanovo regions), the Udmurt Republic and Transbaikalia. By the way, it was precisely with selenium deficiency in the North-Western region of our country, as well as in other countries adjacent to it (Finland, Sweden, Norway), that efforts were made at the beginning of the 20th century. explain the cause of alimentary-paroxysmal-toxic myoglobinuria (Haffian and Yuksovsky disease) - food poisoning of unknown etiology recorded in this region. However, this point of view was not confirmed, especially since in subsequent years this disease was repeatedly described in the Novosibirsk region (Sartlan disease), where there is no natural deficiency of selenium.

Copper(Cu). Refers to microelements that have natural biogeochemical provinces with a deficiency of content and artificial biogeochemical provinces with a content that significantly exceeds the norm. Swampy and soddy-podzolic soils are especially poor in copper, on which the products grown also contain little copper.

Copper deficiency negatively affects hematopoiesis, iron absorption, the state of connective tissue, myelination processes in nervous tissue, and increases the predisposition to bronchial asthma, allergic dermatoses, cardiopathy, vitiligo and many other diseases, disrupts menstrual function in women.

Increased copper content in the body is often observed in acute and chronic inflammatory diseases, bronchial asthma, liver and kidney diseases, myocardial infarction and some malignant neoplasms. The mechanism of this increase is not entirely clear and, obviously, is not a consequence of excess intake, but the result of changes in the metabolic processes of the body.

Chronic copper intoxication, when supplied in excess in technogenic regions with high concentrations, leads to functional disorders of the nervous system, kidney liver, ulceration and perforation of the nasal septum, and allergic dermatoses.

The body's daily requirement for copper is 1 - 2 mg. Here is the data on the copper content in some food products, mg%:

Cucumbers 8 - 9

Pork liver 3.6 - 7.6

Nuts 2.8-3.7

Cocoa beans 3 - 4

Chocolate 1.1 - 2.7

Rose hips 1.5 - 2

Hard cheeses 1 - 1.2

Poultry meat 0.1 - 0.5

Eggs 0.05-0.25

Mushrooms 0.2-1

Fish 0.1-0.6

Walnut 0.9

Parsley, dill, cilantro 0.85

Beef and pork liver 3 - 3.8

Various meats 0.1-0.2

Thus, the required amount of copper in regular diets can only be achieved by combining a variety of foods, including rich sources of this trace element. When using products obtained in technogenic biogeochemical provinces and containing excess amounts of copper, the opposite problem may arise - reducing the total copper content in the diet through the use of products exported from other regions with low copper content.

Cobalt (So). This ultramicroelement is known to be a component of the vitamin B 12 (cyanocobalamin) molecule, synthesized under normal conditions in the human body. This vitamin is necessary to ensure rapid cell division, primarily in the hematopoietic tissues of the bone marrow and nerve tissues. The role of cobalt in stimulating erythropoiesis is great.

With insufficient intake of cobalt from food, anemia develops. With a strict vegetarian diet, women experience menstrual irregularities, degenerative changes in the spinal cord, and skin hyperpigmentation. It must be remembered that often anemia and other manifestations of deficiency of cobalt and its organically bound form - vitamin B 12 are caused not by a deficiency of intake, but by a decrease in their absorption, due to the presence of mucoprotein synthesized in the gastric mucosa.

A deficiency in cobalt intake may be associated with living in biogeochemical provinces, as well as with exposure to certain occupational hazards (for example, carbon disulfide) that disrupt its metabolism in the human body. The daily requirement of the human body for cobalt is 14-78 mcg. Here is the data on the cobalt content in some food products, mg%:

Beef and pork liver 19 - 20

Beef and pork meat 7 - 8

Rabbit meat 15.5-16.2

Beef and pork kidneys 8 - 9

Beans and peas 8

River fish 0 - 35

Sea fish 12 - 40

Squid 95

Shrimp 120

Beetroot, lettuce, parsley 3 - 4

Black currant 4

Red pepper 3 - 3.5

Buckwheat and millet 3

Manganese(Mn). Plays an important role in cell metabolism. It is part of the active center of many enzymes and plays a certain role in protecting the body from the harmful effects of peroxide radicals.

Lack of manganese leads to impaired carbohydrate metabolism such as non-insulin-dependent diabetes, hypocholesterolemia, delayed hair and nail growth, increased convulsive readiness, allergies, dermatitis, impaired cartilage formation and osteoporosis. With the development of osteoporosis, calcium intake will aggravate manganese deficiency, as it complicates its absorption in the body. The absorption of manganese in the body is also hampered by phosphates, iron, and foods containing large amounts of tannin and oxalates (tea, spinach, etc.). An excess of manganese in the diet increases the deficiency of magnesium and copper.

The body's daily requirement for manganese is 2 - 9 mg. Here is the data on the manganese content in some food products, mg%:

Wheat and rye bread 1.2 - 2.3

Sliced ​​loaf of bread 0.8

Millet and buckwheat groats 1.1-1.5

Beans and peas 1.3-1.4

Beetroot, dill, parsley 0.7 - 0.8

Raspberries, black currants 0.6 - 0.9

Beef kidneys and liver 0.16 - 0.3

Iodine (I). The main role of iodine in the body is to participate in the formation of thyroid hormones. In addition, it takes part in the oxidation of fats, controls and organizes the protective mechanisms of the human body. Indirectly, through thyroid hormones, iodine affects the nervous system, determines normal energy metabolism, the quality of reproductive health, and affects the mental and physical development of the child’s body.

Iodine enters the body mainly through the digestive tract, a small amount through the lungs with inhaled air, and very little through the skin.

Inorganic iodine entering the body enters the thyroid gland through the bloodstream and is captured by active proteins, turning into an integral part of the hormone thyroxine. During the day, 100 - 300 mcg of hormonal iodide enters the blood from the thyroid gland. Iodine consumption is replenished by its intake from food.

The problem of iodine deficiency is extremely relevant for our country, since more than 50% of its territory has a lack of iodine in water and soil, and hence in food products of local origin.

Studies conducted in different countries of the world have shown that in regions of severe iodine deficiency, cretinism occurs in 1 - 10% of the population, neurological disorders and mental retardation occur in 5 - 30%, and decreased mental abilities occur in 30 - 70%. The result of chronic iodine deficiency is the development endemic goiter.

Iodine deficiency conditions are not rare. According to WHO, more than 1.5 billion people on our planet are at risk of developing such disorders. Iodine deficiency is observed throughout almost the entire territory of our country. The most widely known in this regard are the foothills and mountain regions of the North Caucasus, the Urals, Altai, the Siberian Plateau, and the Far East. Iodine-deficient territories include the regions of the Upper and Middle Volga region, Verny and Central regions of the European part of the country. About 100 million Russians live in their territories. Conducted studies show that even in the Tambov and Voronezh regions, which were considered non-endemic, the frequency of goiter in schoolchildren reaches 15 - 40%. The percentage of goiter detection is also high among schoolchildren in Moscow and the Moscow region - 14 and 29%, respectively (M.V. Veldanova, A.V. Skalny, 2001).

Prevention of iodine deficiency should be carried out in several directions, of which the main one should be to ensure the supply of sufficient amounts of iodine with food through natural foods with a high iodine content.

Here is the data on the iodine content in some food products, mg%:

Sea kale Up to 3000

Cod 135

Shrimp 110

Chicken egg 20

Animal meat 6.8 - 7.2

Beef liver 6.3

Beetroot Up to 7

Poultry 4 - 5.6

Potatoes 5

Cow's milk 16

Cream 20% 9.3

Beans and soybeans 8.2-12.1

Salad, grapes 8

Various breads 3 - 5.6

Various cereals 3.3 - 5.1

Walnuts 3.1

The richest sources of iodine in the diet are seafood, as well as milk and chicken eggs. As for products of plant origin, the data provided are average. In natural biogeochemical provinces deficient in iodine, its content may be significantly lower. In this case, the import of products from other iodine-free territories becomes important.

But often this way does not solve the problem of providing iodine. In these cases resort to use in the nutrition of the population special products foods fortified with iodine - iodized salt, iodized butter, bread, milk and other products fortified with iodine.

The processes of absorption, assimilation, distribution, transformation and excretion of inorganic compounds from the body together constitute mineral metabolism. Mineral substances in biological fluids play a major role in creating the internal environment of the body with constant physical and chemical properties.

Minerals in the body are absorbed in the digestive tract and enter the blood and lymph. Ions of calcium, iron, cobalt, zinc, during or after absorption, combine with specific proteins in the blood plasma and tissues. For example, calcium ions bind to the calcium-binding protein of the epithelium of the intestinal mucosa; iron combines with the protein apoferritin in the same cells, and is then transported in the blood as part of the protein transferritin; 95% of copper is part of the blood protein ceruloplasmin.

Excess minerals are excreted through the kidneys (sodium, bicarbonate, chlorine, iodine ions), as well as through the intestines (calcium, iron, copper ions).

The main sources of minerals are food products: meat, milk, brown bread, legumes, vegetables. Salts should make up about 4% of the dry weight of food.

The daily requirement for minerals varies in humans from several micrograms to several grams per day.

The most important for the body are sodium, potassium, chlorine, calcium, magnesium, phosphorus, iron, iodine, fluorine.

Basic functions of minerals.

1). They play the role of cofactors in enzymatic reactions. Thus, many ions form complexes with proteins, including enzymes. For the full manifestation of their catalytic activity, the latter require the presence of mineral cofactors - potassium, calcium, sodium, magnesium, and iron ions. Iron, copper and especially magnesium ions are necessary for the activation of enzymes associated with the transfer and release of energy, transport and oxygen binding.

2). They take part in maintaining osmotic pressure and acid-base balance (phosphate and bicarbonate buffers).

3). Provides blood clotting processes

4). Create membrane potential and action potential of excitable cells

5). Minerals are included in the structures of various organs of the body. Inorganic substances can be in the form of insoluble compounds in the body (for example, in bone and cartilage tissue).

6). Participate in redox reactions, etc.

Sodium and potassium ions play a major role in mineral metabolism. These cations determine the pH value, osmotic pressure, and volume of body fluids. They participate in the formation of bioelectric potentials and in the transport of amino acids, sugars and ions across the cell membrane. Sodium makes up 93% of all blood plasma cations; its concentration in blood plasma is 135-145 mmol/l. Potassium is mainly an intracellular cation; in blood plasma its concentration is 3.3-4.9 mmol/l.

The body of a healthy person weighing about 70 kg contains 150-170 g of sodium. Of these, 25-30% are part of the bones and do not directly participate in metabolism. About 70% of the total sodium in the body is actually exchangeable sodium.

The daily diet of residents of civilized countries contains on average 10-12 g of sodium chloride, but the true human need for it is much lower and approaches 4-7 g. This amount of sodium chloride is contained in ordinary food, which casts doubt on the need for additional salting.

Excessive intake of table salt can lead to an increase in the volume of body fluids, increasing the load on the heart and kidneys. Under these conditions, the increase in the penetration of sodium, and with it water, into the intercellular spaces of the tissues of the walls of blood vessels contributes to their swelling and thickening, as well as the narrowing of the lumen of blood vessels.

The constancy of the content of sodium and potassium ions in the blood plasma is maintained mainly by the kidneys. With a decrease in sodium concentration and an increase in potassium, sodium reabsorption increases and potassium reabsorption decreases, and potassium secretion in the renal tubules increases under the influence of the adrenal cortex mineralocorticoid aldosterone.

The body of a healthy person weighing 70 kg contains 45-35 mmol/kg of potassium. Of these, only 50-60 mmol are in the extracellular space, and the rest of the potassium is concentrated in the cells. Thus, potassium is the main intracellular cation. With age, the total potassium content in the body decreases.

Daily potassium intake is 60-100 mmol; Almost the same amount is excreted by the kidneys and only a little (2%) is excreted in the feces.

The physiological role of potassium is its participation in all types of metabolism, in the synthesis of ATP and therefore it affects contractility. Its deficiency causes atony of skeletal muscles, a moderate excess causes an increase in tone, and a very high content paralyzes the muscle fiber. Potassium causes vasodilation. It is also involved in the synthesis of acetylcholine, in the destruction of cholinesterase and, therefore, affects the synaptic transmission of excitation. Together with other ions, it provides the cell with the ability to excite.

Chlorine is the second extracellular anion after sodium. Its concentration in the extracellular fluid and plasma is 103-110 mmol/L. The total chlorine content in the body is about 30 mmol/kg. A significant amount of chlorine was found only in the cells of the gastric mucosa. It is this that is the reserve for the synthesis of hydrochloric acid in gastric juice, combining with hydrogen ions, which are extracted from the blood by the cells of the mucous membrane and removed into the lumen of the stomach.

Normal plasma calcium levels are 2.1-2.6 mmol/l. Of these, 50% are associated with plasma proteins (especially albumin), 10% are part of soluble complexes, 40% are in free ionized form, which is of greatest interest from a clinical point of view.

Only free Ca 2+ ions are physiologically active, therefore the regulation of metabolism is aimed at maintaining a constant plasma concentration not of total calcium, but only of its physiologically active fraction.

Calcium ions bound to phosphorus ions have the greatest functional activity. Calcium takes an active part in the processes of excitation, synaptic transmission, muscle contraction, cardiac activity, participates in the oxidative phosphorylation of carbohydrates and fats, in blood clotting, affects the permeability of cell membranes, and forms the structural basis of the bone skeleton. A significant portion of intracellular calcium is located in the endoplasmic reticulum (T tanks).

The main role in regulating the balance between plasma calcium and bone calcium belongs to the hormone of the parathyroid glands (parathyrin).

When food containing significant amounts of calcium is consumed, most of it is excreted through the intestines as a result of precipitation in the main intestinal environment in the form of insoluble compounds.

Phosphorus enters the body mainly with dairy, meat, fish and legume products. Its concentration in blood serum is 0.81-1.45 mmol/l. The daily requirement for phosphorus is approximately 1.2 g, in pregnant and lactating women - up to 1.6-1.8 g. Phosphorus is an anion of intracellular fluid, high-energy compounds, coenzymes of tissue respiration and glycolysis. Insoluble calcium phosphates constitute the major mineral component of bones, giving them strength and hardness. Salts of phosphoric acid and its esters are components of buffer systems for maintaining the acid-base state of tissues.

Iron is necessary for oxygen transport and for oxidative reactions, since it is part of hemoglobin and mitochondrial cytochromes. Its concentration in the blood in combination with the transport protein transferrin is normally 1.0-1.5 mg/l. The daily requirement for iron for men corresponds to 10 mg, for women of childbearing age, due to menstrual blood loss, this value is much higher and approaches 18 mg. For pregnant and lactating women, due to the needs of the child's body, this parameter approaches 33 and 38 mg, respectively. Iron is found in meat, liver, legumes, buckwheat and millet. Insufficient iron intake in the body is common. Thus, 10-30% of women of childbearing age have iron deficiency anemia.

Iodine is the only known trace element involved in the construction of hormone molecules. Sources of iodine are sea plants and sea fish, meat and dairy products. The iodine concentration in blood plasma is 10-15 mcg/l. The daily requirement is 100-150 mcg, for pregnant and lactating women - 180-200 mcg. Up to 90% of organic iodine circulating in the blood is accounted for by thyroxine and triiodothyronine. Insufficient intake of iodine in the body can cause dysfunction of the thyroid gland.

Fluoride protects teeth from caries. The daily need for fluoride is 0.5-1.0 mg. It enters the body with drinking water, fish, nuts, liver, meat, oat products. It is believed that it blocks the trace elements necessary for the activation of bacterial enzymes. Fluorine stimulates hematopoiesis, immune reactions, prevents the development of senile osteoporosis.

Magnesium is an intracellular cation (Mg 2+) contained in the body in an amount of 30 mmol/kg of body weight. The concentration of magnesium in blood plasma is 0.65-1.10 mmol/l. The daily requirement for it is about 0.4 g. Magnesium is a catalyst for many intracellular processes, especially those associated with carbohydrate metabolism. It reduces the excitability of the nervous system and the contractile activity of skeletal muscles, promotes the expansion of blood vessels, a decrease in the frequency of heart contractions and a decrease in blood pressure.

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

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

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

Macroelements are a group of inorganic chemical substances, present in the body in significant quantities (from several tens of grams to several kilograms). The group of macroelements includes sodium, potassium, calcium, phosphorus, etc. Microelements are found in the body in much smaller quantities (from several grams to tenths of a gram or less). These substances include: iron, manganese, copper, zinc, cobalt, molybdenum, silicon, fluorine, iodine, etc. A special subgroup of microelements are ultramicroelements, contained in the body in extremely small quantities (gold, uranium, mercury, etc.).

Composition of minerals in the body of an adult weighing 70 kg:

• calcium - 1510 g;
• phosphorus - 840 g;
• potassium - 245 g;
• sulfur - 105 g;
• chlorine - 105 g;
• sodium - 105 g;
• magnesium - 70 g;
• iron - 3.5 g;
• zinc - 1.75 g;
• copper - 0.07 g;
• selenium - 20 mg;
• nickel - 10 mg;
• molybdenum - 9 mg;
• fluoride - 2.6 mg.

Functions of minerals in the body

1. plastic (calcium, phosphorus, magnesium);
2. maintaining osmotic pressure (potassium, sodium, chlorine);
3. maintaining the buffering capacity of biological fluids (phosphorus, potassium, sodium);
4. maintaining colloid properties fabrics (all elements);
5. detoxification (iron in cytochrome P-450, sulfur in glutathione);
6. conduction of nerve impulses (sodium, potassium);
7. participation in enzymatic catalysis as a cofactor or inhibitor;
8. participation in hormonal regulation (iodine, zinc and cobalt are part of hormones).

>>> trace elements

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

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

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

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

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

The role of minerals in the body

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

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

The whole set of macro and microelements provides the processes of growth and development of the body. Minerals play an important role in the regulation of immune processes, maintain the integrity of cell membranes, and provide tissue respiration.

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

Sources of minerals

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

Different foods contain different amounts of minerals. So, for example, in cow's milk and dairy products contain more than 20 different minerals, among them the most important are iron, manganese, fluorine, zinc, iodine. Meat and meat products contain such trace elements as silver, titanium, copper, zinc, and marine products - iodine, fluorine, nickel.

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

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

Brief characteristics of the most important minerals

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

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

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

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

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

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

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

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

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

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

Bibliography:

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