Minerals. Phosphorus. Biological role of phosphorus compounds in the human body. What foods contain phosphorus?

And in the earth's crust (for example, in the minerals apatite and phosphorite), and in the cells of plants and animals. It is also present in the human body. Moreover, its quantity is relatively large - from 600 to 900 g, which is approximately 1% of the total body weight. Therefore, it is classified as a macronutrient. But it is usually not found in pure form, but in the form of various compounds: orthophosphoric acid, pyrophosphoric acid and their salts.

Functions

Phosphorus has benefits for humans very important, because it performs several very important functions and affects many physiological processes:

Daily requirement

Typically, an adult's daily requirement for this mineral varies from 800 to 1600 mg. In children, it increases with age from 300 mg to infant up to 1800 mg - for a teenager. But with increased physical activity, pregnancy and lactation it increases slightly.

But the most important rule is so that the proportion between the intake of calcium and phosphorus into the body is maintained - 1: 1.2-1.8, i.e. You need to consume about one and a half times more phosphorus.

Shortage

If this need is not met, then a deficiency of this macronutrient may occur. This happens quite rarely, and the cause may be either insufficient intake from food or increased excretion in the urine due to certain diseases (hyperthyroidism, blood cancer), poisoning with salts of heavy metals, or disturbances in its metabolism.

Up to a certain limit, the lack of phosphorus is compensated by its entry into the blood from the bones. But after some time this leads to osteoporosis, i.e. thinning of bone tissue, as a result of which it becomes less strong; and to violation calcium metabolism. This condition can manifest itself as general symptoms (weakness, irritability, memory loss, loss of appetite) or more specific signs(pain in bones and joints, diseases of teeth and bones).

Excess

Excessive amounts of phosphorus in the body while simultaneously increasing calcium levels are practically harmless. But a one-sided increase in its concentration in the body leads to the leaching of calcium from the bones and, accordingly, to diseases of the bones and teeth. Also, the functioning of the cardiovascular and nervous systems of the body is disrupted, and kidney stones can form.

Sources

The main source of phosphorus for humans is food of animal origin (fish, meat, eggs, dairy products) and plant origin (cereals, nuts, etc.). But it is most easily absorbed from dairy products and, somewhat worse, from meat and seafood. But it is more difficult to obtain this element from plant sources. For this, for example, it is recommended to soak cereals and legumes for a while before cooking. Also contribute to its better absorption vitamins, etc.

Minerals(in nutrition) are essential components of food necessary for the life of humans and animals. The complete exclusion of minerals from feed in an experiment leads to the death of animals, and partial restriction causes a number of serious violations and disorders.

Minerals are found in the protoplasm of cells and intercellular fluid, creating the necessary osmotic pressure (see) and the required concentration of hydrogen ions; are an integral part of complex organic compounds that are vital for the body (for example, iron is part of hemoglobin, iodine is found in the secretion of the pancreas and gonads). Minerals play an important role in metabolism (see Mineral metabolism). They participate in the synthesis of digestive processes and ensure the normal course of processes. Minerals are involved in plastic processes, especially in the construction of bone matter, where they are the main structural components. In the formation of the substance of teeth, it plays an important role, which gives them special strength. The role of minerals in maintaining acid-base balance in organism. The predominance of acidic or alkaline mineral substances in the diet can affect changes in the acid-base balance. Sources of acidic minerals are those containing significant amounts of phosphorus,. Such products are meat, eggs, cereals. Sources of alkaline minerals are milk, vegetables, fruits rich in calcium, magnesium, sodium, potassium. Depending on the quantities in which minerals are contained in the body, they are divided into macroelements and microelements. Macroelements are calcium, phosphorus, magnesium, sodium, chlorine, iron, etc. Microelements contained in tissues in amounts less than 0.01% include copper, zinc, cobalt, manganese, iodine, fluorine, etc.

The body's need for minerals is satisfied by food and partly by water.

Calcium forms the mineral basis of bone tissue and teeth. The calcium content in bones reaches 99% of the total amount in the body. The absorption of calcium depends on the content of other salts in food, especially magnesium, as well as vitamins of group D. In the diet, the most favorable ratio of calcium to phosphorus is 1: 1.5-2 and calcium to magnesium is 1: 0.75. Consumption of large amounts of fat in food reduces the absorption of calcium. Inositol phosphoric acid, contained in significant quantities in bread and cereals, and contained in sorrel and spinach, form insoluble compounds with calcium, and therefore the calcium of these products is not absorbed. Good source easily digestible calcium is milk, containing 120 mg of calcium per 100 g of product (120 mg%), and dairy products: cottage cheese - 140 mg%, cheese - 700-1000 mg%. 3 glasses of milk or 100 g of cheese satisfy the daily calcium requirement of an adult. Vegetables and potatoes are good sources of calcium. In particular, cabbage contains 48 mg% calcium, potatoes - 10 mg% calcium. The daily requirement for calcium is 800-1000 mg. Increased need in calcium (up to 1.5-2 g per day) exists in children and adolescents, pregnant and lactating women.

Minerals in food are a number of chemical elements that enter the body along with food in the form of mineral salts. Minerals are an essential part of the diet, are among the main nutrients and have biological activity. A number of minerals (iron, copper, cobalt, nickel, manganese) play an important role in hematopoiesis, in the processes of tissue respiration and intracellular metabolism. The plastic properties of mineral substances and their participation in the formation and regeneration of body tissues, especially skeletal bones, where phosphorus and calcium are the main structural components, have been studied. One of essential functions mineral substances is to maintain acid-base balance (see).

The body's need for minerals is satisfied mainly from consumed food products (table).

Potassium(see) is capable of increasing the excretion of fluid and sodium salts from the body. Sources of potassium include cereals, vegetables, potatoes, fruits, meat and fish products. There is especially a lot of potassium in dried fruits (apricots, raisins, prunes, etc.). The body's daily need for potassium is 2-3 g.

Calcium(see) is a constant component of blood, cellular and tissue juices of bones. Calcium is found in significant amounts in many foods, but is difficult to absorb. The absorption of calcium depends on its ratio with accompanying food components - magnesium, phosphorus, etc. The ratios favorable for the absorption of calcium are: with phosphorus 1: 1.5 and with magnesium 1: 0.75. Optimal conditions in all respects for complete absorption of calcium are found in milk and dairy products. Calcium cereal products They are poorly absorbed due to the presence of inositol phosphoric acid, which forms indigestible compounds with calcium. Vitamin D plays a regulatory role in the absorption of calcium (see). The body's daily need for calcium is 800-1000 mg.

Magnesium(see) has an antispastic and vasodilating effect, and is also capable of stimulating intestinal motility and increasing the secretion of bile. There is evidence of a decrease in blood cholesterol levels with a magnesium diet. The main sources of magnesium in human nutrition are cereals (rye, wheat) and legumes (peas, beans). The body's daily need for magnesium is 500-600 mg.

Phosphorus(see) participates in all types of metabolism. Many of its compounds with protein, fatty acids, etc. form complex compounds of high biological activity - casein, lecithin, etc. The absorption of phosphorus depends on its ratio, primarily with calcium. The main sources of phosphorus are dairy products (especially cheese), eggs, caviar, liver, meat, fish, etc. The daily requirement for phosphorus is 1600 mg.

Iron(see) is a true hematopoietic element. Liver, beans, peas, and oatmeal are high in iron. The body's daily requirement for iron is 15 mg.

The high content and predominance of calcium, magnesium, sodium or potassium in food products determines their alkaline orientation, and such products can be considered as sources of alkaline elements ( herbal products- legumes, vegetables, fruits, berries, and animal products - milk and dairy products). Acidic minerals enter the body with foods containing sulfur, phosphorus and chlorine (meat and fish products, eggs, bread, cereals).

A special group of minerals are microelements (see), which are contained in food products in small quantities(units or fractions of mg%). Microelements in their biological properties are true bioelements. See also Mineral metabolism.

Table. Content of essential minerals in some food products (in mg%, gross)

Clark phosphorus 9.3·10 -2%. Alkaline, basic and intermediate rocks are richest in phosphorus.

It is contained in basic rocks 0.14, in mesites 0.16, in oxites 0.07, in sedimentary rocks 0.077. The phosphorus content can also be judged by the abundance of its most widely encountered mineral, apatite. The average apatite content in alkaline rocks is 1.5-2.5%, in basic (gabbro) 1%, and in granites 0.57%. There is even less of it in ultramafic rocks, including 0.07% in peridotites. Phosphorus is often associated with elements such as , uranium, rare earths, fluorine, chlorine, sometimes, which in some cases can be extracted along the way.

The most important industrial phosphorus minerals are fluorapatite, chlorapatite, hydroxylapagite, carbonate apatite (podolite). To a lesser extent, staffelite, or collophane, which is close in composition to carbonatapatite, wavellite, crandallite, millisite, francolite, stercorite, vivianite, strengite and its aluminum-containing variety: barrandite, leucophosphate, rockbridgeite, or frontelite, phosphosiderite, are used.

Cryptocrystalline formations of phosphorus of exogenous origin, represented by varieties of apatite with an admixture of , glauconite, carbonates, clay and other minerals, are called phosphorites. The main industrial mineral of phosphorus, fluorapatite, contains P 2 O 5 42.3% and F up to 3.8%. There are a number of transitional formations between fluorine and chlorapatite, as well as other varieties of apatite. In apatites, there is often an increased amount of strontium, rare elements, sometimes. Phosphorites often contain high levels of uranium, which in some cases is of industrial interest. In addition, in some cases, glauconite is associated with sedimentary phosphorites, which can be used as a potassium fertilizer and for other purposes.

Phosphorus is mainly used in the fertilizer industry, i.e. in the production of mineral fertilizers. Methods for processing phosphorus ores are different. The simplest method is to grind phosphorites after their preliminary enrichment (for example, after washing phosphorite nodules from the sand-clay mass). The resulting phosphate rock is a cheap and relatively long-lasting fertilizer.

But plants absorb it too slowly, so they prefer other fertilizers obtained through deeper processing, namely, as a result of acid and thermal processing of phosphorites and apatites. Pre-apatite and sometimes phosphorite ores are enriched by flotation. The most common is sulfuric acid processing. As a result, superphosphate is obtained: a mixture of calcium dihydrogen phosphate with calcium sulfate, which contains P 2 O 5 14-20%. Using phosphoric acid, double superphosphate is obtained with P 2 O 5 40-50%. Many other phosphorus and complex (for example, nitrogen-phosphorus) fertilizers are obtained. An example of the latter is diamophos. During sulfuric acid processing of phosphorus ores, undesirable impurities are sesquioxides and magnesium oxide. During the electrothermal processing of ores, elemental phosphorus is obtained, which is then used to produce concentrated fertilizers.

Phosphorus compounds are used in the production detergents, phosphoric acids- in the chemical industry, phosphorus halides - in organic synthesis. Organophosphorus compounds are used in the manufacture of medicines and as pest control agents. Agriculture. In addition, small amounts of phosphorus are introduced into the alloys, which causes the metal to expand slightly as it solidifies, thereby ensuring accurate shapes when casting.

Phosphorus and its compounds are also used in other industries: in the production of feed, matches, photography, etc.

The main producers of phosphorus raw materials are the USA, USSR, Morocco, Tunisia, Togo, Senegal, Jordan, Israel, Syria. A large amount of phosphorites is mined in Western Sahara, northwest Africa (Egypt), as well as on the Pacific islands of Nauru and Ocean and about. Christmas. Mexico, Australia, Iran, Brazil, Uganda, and Peru have large reserves of phosphorus.

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 to perform biological functions for humans and animals, in addition to vitamins, fats, proteins and carbohydrates, a number of inorganic elements are also needed. 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 among the five basic 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. The total calcium content in the adult human body is about 25,000 mmol (1000 g), of which 99% is contained in 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 substance is actively involved in many intra- and extracellular processes, including contractile function cardiac and skeletal muscles, nerve conduction, regulation of enzyme conductivity, the action of many hormones.

Sources: milk and dairy products, especially all types of cheese, legumes, soy, sardines, salmon, peanuts. walnut, sunflower seeds. rice and green vegetables.

For calcium absorption big influence its combination with other food components has a positive effect. So, if calcium enters the body along with fatty acids, then its absorption sharply decreases. 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 acid form strong insoluble compounds with calcium that are not absorbed. Therefore, calcium from grain products containing a significant amount of inositol-phosphoric acid is poorly absorbed, as is calcium from sorrel and spinach.

Many people believe that the standard for 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 in the body from dairy products, and more than 50% from products of plant origin. In addition, milk contains a lot of sodium, which helps 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 their high content of fiber and vitamins.

American national institute Health in 1994 recommended for the prevention of osteoporosis next doses calcium.

Optimal daily intake of dietary calcium for the prevention of osteoporosis

Symptoms of calcium imbalance in the body. Excessive concentration of calcium in tissues (hypercalcemia) is often asymptomatic, especially in initial stage development of the problem. A more severe form is accompanied by bone and abdominal pain, the formation of kidney stones, polyuria, thirst and behavioral abnormalities. Constipation, anorexia, nausea and vomiting with abdominal pain and intestinal obstruction may occur. 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 of the nervous system and attacks of painful spasms (tetany). Deviations in behavior and stupor, numbness and paresthesia, laryngeal stridor, and cataracts may appear. Many women who have hidden hypocalcemia during menstrual bleeding 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. Ensuring relaxation of muscle fibers.

5. Participation in synthesis fatty acids and lipids.

6. Regulation of glycolysis.

7. Participation in the synthesis and breakdown of nucleic acids.

Sources- significant amounts of magnesium are found in nuts and grains ( wheat bran, wholemeal flour, 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 people 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- insufficiency of magnesium content 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, weakened 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.

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

Sodium- is the main cation in blood plasma, determining the value of osmotic pressure.

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

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

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

The official UK daily sodium intake guidelines are: infants up to 3 months - 210 mg, 4 to 6 months - 280 mg, 7 to 9 months - 320 mg, 10 to 12 months - 350 mg, 1 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 sodium concentration in human serum ranges from 135 to 145 mmol/L.

Symptoms of impaired sodium concentration in the body. Excess sodium consumption (as part of table salt - NaCl) is more common than its deficiency. This is due to the fact that manufacturers of most food products and semi-finished products add a large amount of salt to their products - some to add flavor, and others to increase shelf life. As a result, a person eats a lot of “hidden” salt - this is when the taste of salt in foods is not felt, but at the same time the concentration of this ingredient is quite high. The simplest example is ketchup, soups and instant cereals.

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

In conditions ordinary life In humans, sodium deficiency is practically excluded, since it is present 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 nerve impulses from the brain and spinal cord to the internal organs. Promotes better brain activity by improving its oxygen supply. Has a positive effect on many allergic conditions. Reduces arterial pressure blood. Potassium is also necessary for contractions of skeletal muscles; it improves muscle contraction in muscular dystrophy and myasthenia.

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 daily dose equal to 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 the mineralization of 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, greatest number Phosphorus is contained 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 into the gastrointestinal tract intestinal tract worsens, so they may need to take additional sulfur-containing foods.

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.

In the body of an adult healthy man contains about 3.5 - 5 g of iron, women 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 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.), “stubs” in the corners of the mouth, dull hair color, and 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, has a strong effect on well-being and appearance person. Perhaps there is so much talk about the effect of iodine on our health because in many regions 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 types of 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. Research conducted in Lately WHO in different countries world, showed that the level of mental development (intelligence quotient) is directly related to iodine.

Sources- food products of 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 daily iodine intakes for different age groups.

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

2. 90 mcg for young children (up to 7 years).

3. 120 mcg for children from 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 don't have external signs, and therefore iodine deficiency is often called hidden iodine starvation. Sufferes most from iodine deficiency children's body. 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.

The main manifestations can be identified iodine deficiency associated with damage to the following organs 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 the development of chronic bronchitis.

8. Reproductive: disruption occurs in young women menstrual function, infertility often occurs.

As we see, the manifestation of iodine deficiency conditions is varied. 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. Basic natural spring cobalt for humans - green leafy vegetables, which contain the largest amount of this microelement.

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 in different 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 as an integral part of more than 80 enzymes; it is necessary for the formation of red blood cells and other shaped elements blood. 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 is often disrupted cellular immunity and wound healing, 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 the fluoride contained in the body is contained in teeth and bones.

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

Sources- natural and refined food products do not always contain sufficient amounts of fluorides, and therefore fluoridation of drinking water is very important, especially for children, since consumption of sufficient amounts of fluorides from childhood has great value for the proper development of the body's skeletal system.

Rich sources of fluoride are sea fish, other 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 concentrations 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, 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- if there is insufficient molybdenum content in the body, irritability occurs, neurological disorders, tachycardia, shortness of breath, central scotoma and hemeralopia appear, up to a coma.

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 the new element selenium after 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 recent years, views on the role of selenium for the 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 an essential, vital 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 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 a fairly 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 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 deterioration general condition health and disorders in the activity of many human organs and systems.

Bromine- chemical element Group VII Periodic table of elements by D.I. Mendeleev, subgroup 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 primarily 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, chronic runny nose, cough, conjunctivitis, general lethargy, weakened memory and skin rashes develop.

Bor- chemical element of group III of the Periodic Table of Elements of 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 positive impact 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 health supplements, which are especially recommended for menopausal women, may contain 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. Typically, in clinical practice there are no obvious signs of 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 microelement 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, but 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, most silicon is found in 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 calcium absorption 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, it develops general weakness, increased irritability, unreasonable confusion, difficulty concentrating, increased sensitivity to even small noises, the appearance of fear of death.

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. Correct exchange minerals are the basis of good health and immunity, but unfortunately this is not always the case.

(Lavender body gel, Innisfree foam cleanser, Queen Helene rejuvenating gel mask, Neutrogena water anti-aging gel, E.L.F. Cosmetics mascara, EcoTools hair brush, etc.)
I share my cart and impressions of shopping at iHerb

Neutrogena, Hydroboost Water Gel (48 g)
Light in texture and quickly absorbed, Hydro Boost gel, pale blue in color, with a pleasant fresh sea aroma is simply a godsend for dry and aging skin prone to irritation and allergies. After using it, the skin feels great all day long, ideal for summer. Due to its light Oil-Free texture, it goes well under makeup, instantly absorbing - eliminates the feeling of tightness and irritation, restores elasticity and firmness, the complexion becomes fresh, wrinkles are smoothed out. I recommend the cream very, very much!

Jason Natural, Powersmile toothpaste (100 g)
Whitening, quite thick toothpaste with a non-aggressive mint aroma, non-chemical composition, with constant use- whitening effect. Very economical consumption - a tiny drop is enough for complete cleansing oral cavity. Cleans, disinfects and refreshes for a long time.

Jason Natural, Sea Fresh toothpaste (100 g)
Good paste, we just took it to “finish off” the package, after trying it we decided that it was definitely worth taking it again. Pleasant taste, cleans and whitens teeth well, foams moderately when used, strengthens gums, refreshes the oral cavity for a long time, has a chemical-free composition, convenient volume.

Desert Essence shower gel with Bulgarian lavender (237 ml)
A wonderful composition and effective shower gel - an unobtrusive aroma of lavender, the foam is not high, but it washes the body efficiently and most importantly - after washing there are no irritations or allergic manifestations, I will definitely buy it again.

Desert Essence conditioner with extra. red grapes (237 ml)
Wonderful conditioner for the weakened and fine hair with Italian red grape extract - natural composition, wonderful aroma, reasonable price, good volume of the tube - after it your hair becomes smooth, silky and manageable. The consumption is very economical.

Innisfree, Green Tea Facial Cleansing Foam (150 ml)
An effective cream for cleansing the skin of the face, when applied it turns into a persistent foam, after washing it off, the skin becomes lighter, cleaner, pores noticeably narrow, the face simply glows - it is easily washed off, the skin does not dry out or tighten after use. Ideal for combination skin prone to acne (PMS), blackheads, enlarged pores, irritation and allergic manifestations and those who don’t shy away from using Korean skincare products. Hardly suitable for those with dry and thin skin.