The most important minerals. The benefits of individual minerals for the health of the body

But also inorganic nutrients. TO last group include various salts, inorganic complexes and water.

The role of minerals in the body

Mineral components are constantly supplied with food in the form of complex structures, as part of salts, which in physiological environments disintegrate into charged particles - ions. Normal concentration mineral components is constant in the body. It is ensured by a balance between intake and excretion. Energy value minerals do not have, which does not diminish their importance.

Functions of minerals in the body

• Inorganic substances provide normal osmotic pressure of all human biological fluids.
• How component vitamins, enzymes, hormones, mineral elements are involved in the regulation of metabolism.
• The plastic role of minerals in the body is expressed in the formation of hard tissues: bones, teeth.
• Ions take part in the transmission of impulses, ensuring the operation of all nervous system.
• Mineral components play an important role in blood clotting processes.
• The main functions of minerals in a cell are reduced to ensuring constant osmotic pressure of protoplasm - the internal biological environment.

Depending on the concentration in the body, minerals are usually divided into macroelements and microelements. Ultra microelements are sometimes isolated. Classification is important for narrow specialists. For people who care about compiling healthy diet, it is enough to know the most important functions minerals in the body.

Functions of minerals in the body

• Calcium is the most important and scarce mineral element. It plays the role of a building substance and a participant in many metabolic reactions. Not surprisingly, calcium supplements often significantly improve general state person. Effective absorption of calcium in the digestive tract occurs with a balanced diet and normal functioning of all organs.

• Magnesium ensures the functioning of the heart and nerves, increases the secretion of bile, and improves intestinal function.

• Potassium performs the most important function of minerals in the cell, normalizes water-salt metabolism, ensures the perception of nerve impulses by receptors.

• Sodium is also contained in the cell and is involved in normalizing blood pressure. Sodium combined with potassium is important for performance of cardio-vascular system.

• Phosphorus is part of the brain, muscles, and other organs. Phosphorus is integral part enzymes, nucleic acids, a special substance - ATP. The latter applies to connections with large internal energy. They are called macroergic and provide energy for muscle contraction. A lack of minerals in the body disrupts the formation of ATP and glucose metabolism.

• Sulfur is part of amino acids, vitamins, and hormones. Sulfur is necessary for normal protein metabolism, hair growth, and skin renewal. Amino acids containing sulfur (cysteine, cystine), together with vitamin E and ascorbic acid slow down the aging process.

• Chlorine ions are a component of hydrochloric acid gastric juice, other biological fluids of the body. The ions activate an enzyme, such as amylase, which breaks down starch. Amylase is found in human saliva.

Elements found in the body in lower concentrations

• Iron is an important factor in ensuring respiration and hematopoiesis. Its atoms are an integral part of the complex protein hemoglobin, which transports oxygen molecules throughout all organs and tissues.

• Copper is involved in hematopoiesis, the functioning of the nervous system, and ensures normal connective tissue. There are enzymes that contain copper atoms.

• Iodine is a very important chemical element. It is involved in the synthesis of thyroid hormone. Lack of iodine leads to decreased levels of the hormone and metabolic disorders in general. Excess of the mineral in the body can also be harmful to the thyroid gland.

• Lack of fluoride provokes the appearance of caries, bone and joint disorders. According to dentists' recommendations, many toothpastes are fluoridated to prevent changes in dental tissue.

• Chromium ions have different charges. An ion with a charge of +3 is definitely needed by a person. It is involved in carbohydrate metabolism. An ion with a charge of +6 is toxic and is not found in food raw materials. It is especially important to maintain normal chromium concentrations for older people.

• Manganese enters the human body through breathing and nutrition. Absorbed very poorly. It is an integral part of enzymes and therefore provides biochemical reactions.

• Nickel was classified as beneficial minerals not so long ago. It is involved in the body's absorption of iron. Man needs nickel from natural raw materials. Synthesized nickel-containing substances can be dangerous.

• Zinc is an integral part of enzymes, responsible for growth, puberty; plays a significant role in the formation of taste and olfactory sensations; improves the condition of skin and hair; ensures the functioning of the nervous system and digestion. In recent years, the important function of zinc in ensuring the normal condition of the prostate gland has been established.

• Selenium for a long time considered a toxic, carcinogenic element. At the end of the last century, the important role of selenium in providing many physiological processes. Selenium ensures the functioning of the heart, preserves blood vessels from atherosclerosis, and together with vitamin E slows down the aging process.

The functions of minerals in the body are varied and significant. To ensure the normal operation of all systems, you need to include foods with high concentration useful chemical elements.

Mineral Sources

• The optimal suppliers of calcium are cottage cheese, dairy products, cheeses, beans, and herbs. The calcium content in the listed products can reach 1 g per 100 g of product. There is much less of it in meat, fish, vegetables, and fruits.

• Magnesium deficiency occurs rarely. There is a lot of it in cereals, legumes, apricots, grapes, and prunes.

• Potassium is found in raisins, potato peels, dried apricots, legumes, and seaweed. With significant physical activity, accompanied copious discharge Therefore, the content of these products in the diet needs to be increased.

• Sodium is found in all foods. We absorb additional quantities with table salt. There is no sodium deficiency in the body. It is important not to create an excess of it.

• High concentrations of phosphorus are found in animal liver and fish eggs. IN plant products: beans and cereals also contain a lot of phosphorus. It is absorbed worse from such sources.

• Sulfur enters the human body with protein foods. At normal content proteins in the diet, the need for sulfur is satisfied.

• Chlorine comes in excess with table salt. Chlorine deficiency can occur with metabolic disorders.

Sources of minerals found in small quantities in the body

• Iron is found in many foods: vegetables, meat, beans, eggs, berries, apples.

• The easily digestible form is found only in the liver, other meat products, egg yolk. For the normal functioning of iron, vitamins must also be present in the body: B9, B12, C.

• Copper is contained in many food raw materials. Its content is noticeable in green vegetables, liver, and egg yolk. Copper deficiency in the body is very rare.

• Iodine is found in sufficient quantities in seafood, in plants that grew in soil with high content this element. Considering the importance of iodine and its chronic shortage in water and soil in many areas, some are enriched food products iodized salt.

• Fluorine is found in many food raw materials due to its high content in water and soil. In addition to foods, fluoride enters the body from toothpastes, powders, and mouth rinses.

• Chromium enters the human digestive tract through the liver and brewer's yeast. Chromium is found in lower concentrations in potato peels, beef, cheese, and wholemeal flour.

• Manganese is contained in the amount required by a person in cranberries and tea.

• Nickel is found in all products in the concentrations required by humans.

• Liver, meat, legumes, pumpkin seeds are rich in zinc. A significant amount of zinc enters the body with drinking water.

• The selenium content in products depends greatly on the content in water and soil. In China, a lot of selenium has been found in expensive varieties of green tea. It turned out that the increased concentration is due to high content selenium in local soil. Selenium is also found in seafood, grains, and meat.

How many minerals do you need per day?

A sufficient amount of necessary elements enters the body of the average person with food, subject to a varied diet. An important factor in the formation of high-quality food raw materials is proper farming and timely analysis of soil and water. The lack of minerals in the body manifests itself in a general deterioration of the condition due to disorders of the entire metabolism. For specific loads, the first signs of insufficiency, which can only be identified by a specialist, you need to take additional medications.

The answer to the question “How many minerals should you take per day if necessary” can be found in the accompanying information for the preparations. It's important to remember that mineral complexes The mechanism of action is similar to drugs. Neglecting the recommendations of doctors and manufacturers is fraught with serious health problems.

Excess minerals in the body can show different manifestations

• Large amounts of poorly soluble calcium compounds can provoke the formation of stones in the excretory ducts.
• Excessive amounts of sodium can cause swelling, increased blood pressure, and heart problems.
• Large amounts of copper disrupt skin, harm the liver and kidneys.
• Excess fluoride disrupts the absorption and utilization of all essential nutrients.
• Excess iodine in some thyroid pathologies can aggravate the disease.

When using synthetic mineral preparations It is important to take into account the opinion of professionals and not to overdo it yourself.

The role of water in the human body

Water, not being a direct nutrient, is included in food products and is constantly supplied to gastrointestinal tract person. In plant and animal materials, water is contained inside the cells, in intercellular space, is a solvent, provides appearance, taste of products. The human body also contains water inside cells, outside cells, in physiological media: blood, lymph fluid, etc. In general, a person is 70% water. Women and older people have slightly less water content than men and young people.

The functions of water in the body are diverse

• Water stabilizes the structure of enzyme proteins and promotes metabolic transformations.
• The transfer of all nutrients in the body takes place in aqueous solutions. This boils down to the transport role of water in the body.
• Removal of recycling products nutrients leaves the body with the participation of water.
• Thanks to water, body temperature is maintained at a constant level.
• The osmotic function of water in the cell is to maintain intracellular pressure.
• Water takes part in all processes of food absorption, both as a reagent and as a solvent. Gastric juice, blood, lymph, and other biological fluids are aqueous solutions.
• Water is found in tissues that create the shape and weight of the body. This is the plastic function of water in the body.

Water exchange in the body

A person is a dynamic system in which constant metabolism occurs. Water is no exception. The body uses internal (endogenous water) and external water, which comes through the nutritional, respiratory, and skin organs. The volume of internal water generated per day reaches 400 ml, the volume of water coming from outside should be 1750-2200 ml. A specific answer to the question “How much water should you drink per day?” depends on the climate in which a person lives, the amount of physical activity, and work efficiency excretory systems, diet.

The amount of internal water produced also significantly depends on the composition of the products consumed. When 100 g of fat is utilized, 107 g of water are released, carbohydrates - 66 g of water, proteins - 41 g of water. The functions of water in the cell are performed both internally and coming from outside. With active muscle loads and hypothermia, more internal water is formed.

When water is exchanged in the body, 1500 ml is released through the kidneys, skin - 650 ml, lungs - 350 ml, intestines - 150 ml. When active physical work the release occurs intensively. Losses need to be compensated.

How much water should you drink per day

Various sources agree that you need to drink 2 liters of water per day. The recommendations are generally correct. It is useful to remember that when used instead of regular products dried fruits, cereal mixtures and other products with reduced content moisture, the volume of drinks should be increased. During the heat, with active physical activity, the total volume of water drunk can reach 5 liters per day.

Lack of water in the body creates a feeling of thirst. The signal occurs when there is a decrease in water in the cells, their “drying out”, or a decrease in volume intercellular fluid. At the same time, there is a feeling of dryness in the mouth, which can be aggravated by smoking, talking, or shortness of breath. False thirst caused by secondary factors can be satisfied by rinsing and wetting the mouth.

A lack of water in the body, not associated with smoking or active conversation, is fraught with metabolic disorders. A 20% decrease in body weight caused by dehydration leads to fatal outcome. True thirst must be satisfied drinking plenty of fluids. It is advisable to drink mineral spring water. The quality of water should be given no less attention than the quality of food and diet diversity.

Excess water in the body increases the load on the excretory and cardiovascular systems. The physiological volume of fluid must be constant. Composition consistency internal environments called homeostasis. The body strives to maintain a homeostatic state. It is necessary to maintain a reasonable balance between lack and excess of water in the body.

Understanding the essence of physiological processes will help you create a healthy lifestyle.

ROLE OF MINERALS IN THE HUMAN BODY

Minerals play an important role in the body. What are minerals? First of all, these are natural inorganic compounds and their components that enter the body from outside, that is, they are not produced in the body itself. The role of minerals in the human body is diverse. They carry all the necessary vital functions, such as the formation of the skeleton, bones, teeth, and participate in the metabolic process.

Minerals enter the body with food. Therefore, in order for the body to have a sufficient supply minerals, you should know which mineral performs a specific function. In this article we will talk about the most basic minerals, without which the body simply cannot exist.

Without calcium, a person would have problems with musculoskeletal tissue and teeth. Thanks to calcium, a person does not break bones when falling, and fewer bruises form on the body upon impact. These people have stronger teeth than those who have minimal amounts of calcium.

Calcium is a vital mineral, especially for young children and women during pregnancy and the premenopausal period. The most calcium is found in milk and its products, eggs, fish and seafood, nuts, buckwheat and legumes.

Sodium. Thanks to sodium, arterial pressure always normal, the nervous system is protected from stress, the gastrointestinal tract functions correctly, thanks to the production of digestive enzymes.

Sodium enters the body along with table salt. But it is worth noting that too much salt consumption can lead to disastrous results. Salt in large quantities retains fluid in the body, causing swelling and disrupting the functioning of the cardiovascular system.

The role of this mineral is high. Potassium is responsible for the transmission of nerve impulses, blood hemoglobin, blood pressure and heart function. A lack of potassium can lead to diseases such as hypertension and myocardial infarction.

Potassium is present in potatoes, apples, bananas, apricots, grapes, dried apricots, raisins and cabbage.

Our body's energy depends on the amount of magnesium. If there is enough magnesium, then the person is hardy, energetic, and efficient. If there is a lack of magnesium, a person may experience mental disturbances, as well as wave-like pain in the heart and calf muscles.

Source of magnesium – beans, peas, buckwheat, nuts, cocoa and Rye bread.

Phosphorus. Like calcium, it is essential for bones, teeth and muscles. Responsible for many vital processes in the body.

We get phosphorus from animal products. Most of it is found in meat, fish, milk and fermented milk products, as well as in cereals and bread.

Thanks to iodine, metabolism and the production of thyroid hormones occur in the body. With a lack of iodine, vision deteriorates and the thyroid gland enlarges.

Iodine is found in fish and seafood, milk, spinach, seaweed and iodized salt.

A lack of this mineral can lead to diabetes, since chromium is responsible for blood glucose levels. Thanks to it, metabolic and energy reactions occur.

Chromium is found in meat, liver, cheese, rye bread, almost all vegetables and brewer's yeast.

Fluorine. This mineral protects against tooth decay, bone integrity, and increases hemoglobin.

Fluoride is found in milk, eggs, fish and seafood, fay and cereals.

Participates in hematopoiesis, the level of hemoglobin and the human digestive system depend on it.

Contained in liver, apples, guarantors, kiwi, legumes and bread.

No less important than all other minerals. Zinc is involved in digestion, metabolism, is responsible for human growth, as well as immunity.

Zinc is found in meat, liver, eggs, fish, nuts, salad, rye bread and cheese.

This mineral is natural antioxidant, which is responsible for cell growth.

Most often, selenium is found in meat and fish, as well as in cereals.

Chlorine. A valuable mineral, it helps to form gastric juice, bile, pancreatic enzymes and blood plasma.

Chlorine is found in table salt and bread.

Molybdenum and manganese. Responsible for bone, muscle, and connective tissue in the body. With their help, iron is produced in the liver.

But you shouldn’t overdo it, as a diet rich in minerals can lead to reverse processes in the body. Remember! Food should be varied.

Iron is a vital microelement, without which it is impossible to imagine a normally functioning body. It is necessary for normal metabolism and takes part in almost all metabolic processes.

Participating in the processes of hematopoiesis (responsible for the condition of red blood cells) and hemoglobin synthesis, iron provides oxygen to all tissues of our body. More than 2/3 of the iron in the body is bound in hemoglobin, the blood protein responsible for transporting oxygen.

Iron promotes tissue regeneration and improves the functioning of the immune system. Enhances enzyme activity, normalizes cellular respiration and development of muscle tissue. Ensures normal functioning of the heart and blood vessels, regulates hormonal metabolism.

It should be noted that consuming vitamin C helps significantly improve iron absorption.

Iodine is an essential trace element necessary for the synthesis of thyroid hormones, on which metabolism, mental abilities, pregnancy, the health of the newborn and much more depend.

Iodine stimulates immune system and activates oxidative reactions in the body. Necessary for the normal functioning of the central and peripheral nervous systems: regulates their excitability and functional activity. Positively affects the nervous regulation of cardiac activity (especially in old age). Has a beneficial effect on mental and physical state, emotional tone. Positively affects the state of human intellectual activity.

Iodine regulates energy metabolism, activates the metabolism of fats and carbohydrates, which leads to a reduction in fat deposits and cholesterol.

Potassium is one of three macroelements that humans need in large quantities. It is extremely important for health, as it is the main intracellular cation that maintains water-salt and acid-base balance. Regulates blood pressure and removes excess fluid from the body. Ensures normal heart function: participates in nervous regulation heart contractions and heart rate.

Potassium is a catalyst for protein and carbohydrate metabolism reactions. Helps convert glucose into energy. Potassium is involved in the conduction of nerve impulses and maintains normal neuromuscular excitability and conduction. Stimulates thought processes and improves oxygen supply to the brain, prevents some forms of depression.

In addition, potassium acts as an antioxidant, limiting the activity free radicals, and promotes the removal of toxins.

It’s impossible to imagine without calcium healthy body, because it regulates almost all intracellular processes and actively participates in the formation bone tissue, in the process of cell growth and activity, in the process of blood clotting, in immune defense the body and, of course, in the absorption of nutrients.

Calcium is an enzyme activator and improves the absorption of vitamin B12.

Regulates the permeability of cell membranes, has a beneficial effect on blood circulation.

Necessary for maintaining stable cardiac activity, participates in the regulation of nerve conduction. Normalizes digestion by neutralizing free hydrochloric acid in the stomach and has a protective effect on the gastric mucosa.

Increases protective forces body, has a beneficial effect on the synthesis of nucleic acids and proteins in muscles.

Magnesium is perhaps one of the most important minerals for our body. The synthesis and functions of more than three hundred different enzymes depend on it.

Magnesium is important for the functioning of the cardiovascular system: it restores heartbeat, leading to a decrease in myocardial oxygen demand, and normalizes blood pressure. Helps maintain healthy blood vessels and prevent the formation cholesterol plaques. Regulates blood circulation.

Magnesium is actively involved in the process of bone tissue formation, relaxes skeletal and smooth muscles, promotes better absorption of calcium and increases the bioavailability of vitamin B6.

As part of the hormone synthesis process, magnesium relieves symptoms of menopause and PMS.

Participates in the transmission of nerve impulses, which is why it is called the “anti-stress element”. It helps suppress depression and alleviates migraines.

Some forms of magnesium (magnesium oxide, magnesium sulfate) can have a laxative effect, ensuring bowel regularity.

Manganese is one of the important microelements necessary for our body to grow, maintain reproductive function, strengthening bone tissue and normal metabolism. Participating in the regulation of carbohydrate and fat metabolism, manganese prevents fatty degeneration of the liver and promotes fat utilization, helps reduce cholesterol and triglycerides in the blood. There is evidence that manganese is involved in the processes of insulin synthesis.

Manganese is necessary for the synthesis of chondroitin and is an important component of glucosamine. It normalizes mineral metabolism and promotes the absorption of calcium, accelerating the restoration of cartilage. Manganese helps reduce joint stiffness, maintains healthy bone structure, reducing the risk of joint deformation.

Improves the functioning of the nervous system, normalizes muscle tone and restores sensitivity in the limbs.

Zinc and vitamin C will help increase the absorption of manganese.

People learned about the beneficial properties of copper a long time ago, back in the times of Aristotle and Galen.

Copper is necessary for metabolism because it plays an important role in the processes of hemoglobin biosynthesis. Takes part in the formation of connective tissue structures: collagen and elastin - the main components of bone and cartilage tissue, skin, lungs, blood vessel walls.

Regulates blood pressure and normalizes the functioning of the heart muscle. Reduces cholesterol, sugar and uric acid in blood.

Copper has powerful bactericidal properties.

Normalizes the functioning of the nervous system and improves sleep.

It has the ability to neutralize the negative effects of free radicals and saturates cells with oxygen.

Selenium is a key microelement that ensures the normal functioning of the body's enzymatic and antioxidant systems: it is part of a number of important enzymes and hormones.

It is part of a factor that suppresses necrotic processes inside cells. Prevents premature aging processes.

Selenium not only exhibits antioxidant properties, but also in some cases can take on the functions of vitamin E and stimulate the production of antioxidants in the body.

Actively stimulates the immune system and improves overall well-being. Reduces incidence allergic reactions. Has antiviral activity.

Selenium supports the normal functioning of almost all organs and systems, especially the heart and liver. Effective when various states associated with disruption of the cardiovascular, musculoskeletal and endocrine systems.

The most important importance of chromium for humans is associated with its participation in the regulation of the metabolism of fats and carbohydrates.

Chromium is involved in the process of amino acid absorption cellular level and stimulates metabolic processes in muscles and their growth. Not only does it effectively burn fat, but it also helps insulin perform one of its main functions? delivery of glucose into cells.

By actively regulating insulin and cholesterol levels in the blood, chromium prevents premature aging.

Normalizes the functioning of the immune system and increases the overall tone of the body.

Zinc is present in all organs, tissues and fluids of the body. Takes part in almost all metabolic processes, positively influencing the action of many hormones and glands internal secretion. Improves the formation of hemoglobin and red blood cells.

Zinc is necessary for the formation of proteins and nucleic acids. Has detoxifying activity. Important for the normal functioning of the immune system: it stimulates the production of antibodies and leukocytes.

Increases the body's resistance to infections and promotes wound healing. Has anti-inflammatory activity.

Zinc maintains dental health and is essential for hair and nail growth, as well as the secretion of sebaceous glands.

Plays an important role in the transmission of nerve impulses in the brain.

Regulates the acid-base balance of the body.

Our body is a delicate and amazing mechanism that works clearly and harmoniously. For proper operation it must contain all vitamins, microelements and minerals, this is a kind of extra food. Correct and healthy eating it's not just collateral wellness but also health. In this article we will look at what minerals should be in our body, where they come from and what their purpose is.

Calcium. It provides normal course important life processes, takes part in the formation of bone tissue and blood clotting, increases the tone of cardiac activity and regulates the excitability of the muscular system. An insufficient amount of calcium leads to rheumatic pain in the joints and softening of bones, their fragility, and in young children - rickets.

Calcium is found in dairy products, vegetables (green and leafy) and fruits. Apple and orange juices contain a large amount of calcium, which is quickly absorbed by the body (). But some cereals reduce the amount of calcium, in particular oatmeal, sugar, cocoa and chocolate.

Phosphorus. Perfectly regulates the functions of the central nervous system, as well as energy supply for important vital processes of the body. This microelement is also a constituent element of bone tissue. In general, phosphorus and calcium are so-called accomplices, and it is necessary to regulate the ratio of these two substances. It is vitamin D that regulates this balance.

Salmon, sardines, meat, eggs, cheese, shrimp, soybeans, peanuts, radishes, wheat are rich in phosphorus, walnuts. Moreover, phosphorus is better absorbed from animal sources and is useful for many diseases, pancreatitis, diabetes mellitus ().

• Sodium. The main function of this mineral is to provide cellular, intercellular and water exchange in the human body.
• The main source of sodium is kitchen salt (the exact name is sodium chloride). In total, you need to consume 1-2 g per day. And many people like to over-salt their food, which is not good. This leads to the development hypertension. Therefore, experts recommend dosing salt intake.
• Chlorine Normalizes water metabolism, plus takes part in the formation of acid (hydrochloric) in the stomach. Kitchen salt is also a source of chlorine for the body.
• Magnesium. He is responsible for fast transmission nerve impulse and normalizes the state of the nervous system, plus regulates cholesterol metabolism, stimulates vasodilation and helps reduce high blood pressure.
• Lots of magnesium in cereal crops, legumes, in wholemeal bread, there is a lot of it in fish products and canned food.
• Potassium. Normalizes the normal functioning of all muscles, promotes the rapid removal of fluid from the body, prevents heart problems, and has an anti-sclerotic effect.
• Potatoes are considered a source of potassium seaweed, beans and peas, oat groats, soy, rye bread and dried fruits (prunes, raisins, dried apricots, apples, pears), as well as milk.
• Sulfur. This structural element many amino acids, is involved in the formation of insulin.
• The main sources of sulfur are: beef and pork, cod, mackerel and sea bass, milk and cheese, eggs, a little less in cereals, fruits, and bread.
• Iron . It is indispensable for blood formation, as it is part of hemoglobin and actively takes part in the transfer of oxygen from the lungs to the tissues. Deficiency leads to anemia, deterioration general well-being, development constant fatigue And fatigue. Especially for women.
• Sources of iron are liver and kidneys, egg yolks, green vegetables, dried fruits, dandelion leaves and young turnips. Iron is well absorbed with the help of copper and vitamins B and C.
• Copper . Plays a huge role in support correct composition blood (it activates iron to produce hemoglobin). One of the signs of copper deficiency is excessive graying of hair. Dark hair contains more of this microelement than light hair.
• Copper is found in nuts, liver, egg yolks, milk, oatmeal and buckwheat, and rye bread.
• Zinc. It's a catalyst chemical reaction, which maintains the desired acid level.
• Zinc enters our body by eating meat and liver, eggs, mushrooms, cereals and legumes, garlic, beets, peas and potatoes.
• Nickel. Stimulates the blood circulation process. Its excess is dangerous to human health, causing eye diseases.
• Seafood is considered the main source of nickel.
• Cobalt. Promotes normal functioning of the pancreas, regulates the formation of adrenaline. Part of vitamin B12. A deficiency of this microelement leads to blood diseases.
• Cobalt is found in the following products: liver, kidneys, seaweed, eggs, milk, peas, beets, strawberries and black currants.
• Manganese. It perfectly stimulates the growth of the body, actively participates in the formation of bones and blood formation, and contributes to the regulation of mineral and carbohydrate metabolism.
• Manganese is found in eggs, also in dairy products, legumes, cereals, nuts, a lot in fish, and most of all in coffee and tea.
• Chrome. Regulates the conversion of cholesterol, activates the action of enzymes.
• IN beef liver This trace element can be found in poultry meat, grains and all legumes.
• Iodine . Participates in the normalization of the thyroid gland, stimulates the production of the hormone thyroxine. It is very important for children to consume iodine.
• Iodine is found in lettuce, seafood products, melon, onion. The sea air is also enriched with this substance.
• Fluorine. Participates in the process of formation and development of teeth and bones, normalizes metabolic processes.
• The main source of fluoride is, of course, drinking water; it is also found in fish, lamb, veal, nuts and oatmeal.

Minerals help with metabolism, maintain hydration and are essential for bone health, among many others. beneficial features. Different minerals have different benefits, so no one mineral is more or less beneficial than another. All minerals are critical for the proper functioning of the body.
Below is a list of minerals found in the human body and their benefits:
Bor
This mineral plays an important role in improving and maintaining optimal bone health, brain function, aging and sexual health. It is also essential for preventing cancer, treating Alzheimer's disease, and reducing muscle pain.

Calcium
This vital mineral is essential for bone health (prevents osteoporosis), relieves arthritis, improves dental health and relieves insomnia, eases menopause, premenstrual syndrome(PMS) and cramps. In addition, it is important for the prevention or treatment of obesity, colon cancer, heart and kidney diseases, normalizes acidity and helps reduce high blood pressure.
Magnesium
Magnesium helps boost the immune system, treat high blood pressure, prevent heart attack and asthma, relieve hangover syndrome and improve bone health. It also relieves cramps and helps fight diabetes, and is useful during menopause and pregnancy. Magnesium is very important in terms of reducing anxiety and stress and therefore helps with insomnia because it is involved in the enzymatic release of hormones that calm the body and induce sleep.

Phosphorus
Phosphorus is essential for reducing muscle weakness, improving bone health and enhancing brain function. It also helps prevent aging, reduces sexual weakness, provides dental care and optimizes the body's metabolism.
Potassium
It reduces the voltage in blood vessels, and also ensures proper distribution of oxygen to vital important bodies and systems, and also for protection against cardiovascular diseases. He can heal low level blood sugar, regulate blood pressure, increase water flow in the body, relieve muscle disorders and cramps, activate brain function, manage arthritis and diabetes, and treat kidney disease.
Silicon
This mineral plays an important role in optimal health of bones, skin, hair, nails and teeth. It also alleviates sleep disorders, atherosclerosis, tuberculosis and promotes tissue development.
Sodium
This widely used mineral plays key role in maintaining water balance, preventing sunstroke, improving brain function, relieving muscle cramps and preventing premature aging.
Iron
The main role of iron in the body is to form hemoglobin, which guarantees blood circulation and oxygenation in various organs. Without iron, the body develops anemia and manifests itself in muscle weakness, fatigue, gastrointestinal disorders and cognitive impairment. In addition, it is a key element for ensuring proper body metabolism, muscle activity, brain function and body temperature regulation. In addition, it also helps boost immunity and treat insomnia and restless leg syndrome.
Zinc
It is an important component in more than 10 important enzymatic functions of the body. Without zinc, the body quickly loses general functions, including the inability to heal wounds, store insulin, fight disease, slow growth, and protect against various skin infections. This mineral helps in the treatment of eczema, acne, night blindness, prostate disorders and regulates weight. Zinc also ensures a healthy pregnancy.

Manganese
Manganese plays an important role in managing the body's metabolism, preventing osteoporosis, reducing fatigue, treating sprains, reducing inflammation, improving brain function and treating epilepsy.
Copper
This mineral improves brain function, soothes arthritis, helps in skin care, eliminates throat infections and corrects hemoglobin deficiency. It also prevents heart diseases and improves immunity.
Iodine
This mineral can relieve goiter, fibrocystic disease breast, skin conditions and cancer, improves hair health, protects pregnancy and improves the body's metabolism.
Iodide
This is a secondary form of iodine, but is very important in terms of its effects on body functions. He participates in general function thyroid gland, and its deficiency can cause goiter. Iodide is vital for the production of thyroxine (T4), without which the body can experience a decrease in metabolic rate and increased cholesterol levels.
Chromium
This trace element is important for the absorption of glucose in the body, so it is especially necessary for people suffering from diabetes. It increases the uptake of glucose by cells, which stimulates the synthesis fatty acids and cholesterol. Although these two substances are usually considered negative components for health, they are actually necessary in small quantities for a healthy life.
Selenium
It is a rare mineral, but its beneficial properties are significant. Selenium is one of the most powerful mineral antioxidants and prevents the formation of new free radicals by participating in various cellular reactions that reduce the concentration of peroxide in cells. Reducing the formation of free radicals is just one of the functions of selenium. It is also important for bone growth, as are calcium, copper and zinc.

Why are minerals important to human health?
Finding the best dietary sources of minerals.
How to use mineral supplements to relieve symptoms of diseases?

They get minerals from animals and plants, which, in turn, take them all - from calcium and iodine to iron and zinc - from soil and water.

Human body does not produce any of the minerals, so they must be obtained from food and in the form pharmaceutical drugs. The body can create reserves of certain minerals (for example, bone calcium and phosphorus).

In this case, the body can extract the necessary elements as needed.

Current aggressive management practices Agriculture impoverishes mineral composition soils, therefore modern man consumes foods that do not contain sufficient minerals. A deficiency of minerals in the body leads to dire consequences. Thus, a lack of zinc causes disruption of the process of puberty. A lack of calcium and phosphorus threatens thinning and brittle bones, anemia occurs due to iron deficiency, and a lack of iodine leads to diseases of the thyroid gland.

In this chapter, we provide you with information about the main functions of minerals. Then we'll talk about each of the minerals, which we've divided into three categories - macroelements, trace elements and heavy metals. Let us explain why your body needs them, what their main food sources are and the doses you need daily. Want to know more about minerals? Then let's go!

Minerals - for your body

Scientists call most minerals that the human body needs in large quantities macronutrients. In this part, we'll introduce you to the most important macronutrients and give you dosage guidelines for each so you can include them in your daily diet.

• Calcium
• Magnesium
• Phosphorus
• Potassium
• Silicon
• Sodium

No less important for human health are the basic microelements that can be obtained from food, vitamin complexes or food additives. Microelements are found in soil, food and the body in much smaller quantities than macroelements, so their reserves can be easily depleted. With a deficiency - and a deficiency of microelements occurs much more often than an excess - important metabolic functions, such as regulating blood sugar levels or specific substances and enzymes in the body. Examples of essential microelements: iodine, necessary for the production of thyroid hormones, iron, for the synthesis of hemoglobin in the blood, and zinc, for a proper immune response.

Many elements necessary for health are found in large quantities in food. Other minerals are toxic even in very small quantities and lead to disruption of the nervous system, kidney diseases, etc. Heavy metal! - this is not only a style of very loud, “heavy” music. Heavy metals- microelements that are present in industrial waste, material for dental fillings, fish and seafood products, as well as in the paint with which most buildings are painted. They can cause serious harm to human health.

You may not know it, but your body tissues contain some toxic lead. Previously a large number of this metal present in gasoline. And that really was a problem. Lead is particularly harmful to children's health because it impairs learning and behavior. In recent years, mercury pollution has come to the fore throughout the world: in our time, it poisons most of the waters and, accordingly, fish. Researchers have linked exposure to heavy metals such as aluminum to weakening of the central nervous system in Alzheimer's disease.

• Aluminum
• Arsenic
• Cadmium
• Lead
• Mercury

Magnesium and stress

Unreasonable anxiety increased irritability, blues - all these conditions can be associated with a lack of magnesium. Drink cocoa with a quarter teaspoon of magnesium oxide in the morning, and at night eat a teaspoon or tablespoon of buckwheat honey, rich in magnesium, with warm tea or milk.

Magnesium and chronic fatigue

Canadian researchers observed a group of 100 adult men with complaints of unexplained chronic fatigue, decrease in vital interests, decrease in sexual desire. They were given 500 mg of magnesium sulfate (bitter salt), diluted in half a glass of water, morning and evening. After just 10 days, 87 people felt much better. Fatigue disappeared, the desire to live appeared, mood, sleep and appetite improved.

Magnesium and kidney stones

French doctors from Paris urological clinic It has been found that magnesium, especially together with vitamin B6, is an effective remedy against oxalate kidney stones.

Taking 300 mg of magnesium and 10 mg of vitamin B6 for a month leads to partial and sometimes even complete dissolution of kidney stones. This treatment is cheap and does not give side effects and is well tolerated. Naturally, magnesium combined with vitamin B6 is also excellent prophylactic against the formation of kidney stones.

Research conducted in Finland showed that people who eat mostly natural products containing a lot of magnesium and calcium (whole grains and dairy products) are very rare kidney stones, despite the fact that the body receives an average of 4-5 g of calcium per day. In this case, calcium is not deposited in the kidneys, since it is balanced by a sufficient amount of magnesium and protein, which bind excess calcium.

Magnesium and migraine

Supplemental magnesium intake reduces headache in people suffering from persistent migraines.

This was confirmed by a recent study reported in the journal Cephalgia. The study involved 80 people who suffered from severe migraine headaches. They were asked to take magnesium regularly.
After three months, the majority of headaches had significantly subsided.

Magnesium also turned out to be effective means for headaches associated with allergies and premenstrual syndrome.
In combination with vitamin B6, it normalizes mood during menstruation and eases painful menstruation.

Magnesium and osteoporosis

“Magnesium, together with calcium, stimulates the thyroid gland’s production of the hormone calcitonin and parathyroid gland- parathyroid hormone. These hormones play an important role in maintaining healthy and strong bones.
When the body lacks magnesium, the strength and hardness of bones and teeth decreases,” writes Susan E. Brown, MD, in Healthy Bones, Healthy Body.

A lack of magnesium increases the risk of osteoporosis, a disease that leads to increased fragility and brittleness of bones in older people, more often in women who have entered menopause.

Daily norm The magnesium required to prevent this disease in older women should be 750 mg. They should also increase the dose of calcium to 1500 mg.

In addition to the listed diseases and pathological conditions, magnesium is recommended to be taken additionally in a number of other cases (often simultaneously with additional calcium intake).

A connection has been established between magnesium and calcium deficiency and allergic attacks, in particular allergic bronchial asthma and urticaria. To prevent deficiency of these two minerals, people suffering from bronchial asthma and urticaria are recommended to take 200 mg of magnesium and 500 mg of calcium daily.

During pregnancy, the need for magnesium and calcium doubles, since both minerals are involved in the formation of bones and teeth of the fetus and support the mother's bone and dental tissue in in good condition. Daily norm for pregnant women - 750 mg of magnesium and 1500 mg of calcium.

Many people who often or constantly suffer from fungal infections are found to be magnesium deficient. Taking 250 mg of magnesium daily may eliminate or reduce the symptoms of a yeast infection.

Numbness and tingling sensations may be associated with magnesium and calcium deficiency. Taking 500 mg of magnesium and 1000 mg of calcium daily for two weeks will accurately determine whether similar condition was associated with a deficiency of these minerals.

Hearing impairment, dizziness and ringing in the ears during prolonged or constant stay in conditions increased noise, as well as after taking certain antibiotics, such as gentamicin and neomycin, in some cases are weakened or even eliminated by additional intake of 500 mg of magnesium and 1000 mg of calcium per day.

Magnesium has a large and varied effect on health. Therefore, to prevent a deficiency of this mineral, it is necessary to regularly include in the diet products containing it, and in case of emergency, dietary supplements with magnesium.