Minerals daily requirement and role in the body. Average daily human need for minerals. Sources of minerals

Mendeleev's periodic table has about 120 chemical elements. More than 80 elements have been found in the human body. About 30 of them are essential for the body to produce various juices, enzymes, hormones, form blood and maintain constant osmotic pressure in tissues. They also play an important biological role by participating in the regulation metabolic processes, and are a material for building bone tissue.

The body of an adult weighing 70 kg contains: calcium 1500 g, phosphorus 850 g, potassium 250 g, sulfur 100 g, chlorine 100 g, sodium 100 g, magnesium 70 g, iron 3.5 g, zinc 2 g, copper 0, 1 g. Some minerals in the body are distributed extremely unevenly. Fluoride is most abundant in tooth enamel, iron in bone marrow, iodine in thyroid gland. Evenly distributed: Mg, Al, Br, Se. Minerals are not synthesized in the body and their reserves are small. Therefore, they must be regularly supplied with food.

Depending on their content in the body, minerals are divided into 3 groups: macroelements, microelements and ultramicroelements.

Macronutrients are a group of inorganic chemicals present in the body from a few tens of grams to more than a kilogram. Recommended daily dose consumption is more than 200 mg. These include calcium, magnesium, phosphorus, potassium, sodium, chlorine and sulfur. Macroelements ensure the normal functioning of all systems and organs; the cells of the body are “built” from them. Without them, metabolism in the human body is impossible.

Microelements include mineral substances, the content of which in the body ranges from several grams to tenths of a gram. The need for them is calculated in milligrams, but they participate in biochemical processes and are necessary for the body. These include: iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum, vanadium, nickel, strontium, silicon and selenium. IN Lately The term micronutrient, borrowed from European languages, began to be used.

Ultramicroelements are contained in the body in negligible quantities, but have high biological activity. The main representatives are gold, lead, mercury, silver, radium, rubidium, uranium. Some of them are distinguished not only by their low content in ordinary foods, but also by their toxicity if consumed in relatively large doses.

MINERALS - ROLE IN THE BODY

Minerals play a large and diverse role in the human body. They are part of its structure and perform a large number of important functions.
1. Regulate water-salt metabolism.
2. Maintain osmotic pressure in cells and intercellular fluids.
3. Maintain acidity - alkaline balance.
4. Ensure the normal functioning of the nervous, cardiovascular, digestive and other systems.
5. Provide processes of hematopoiesis and blood clotting.
6. They are part of or activate the action of enzymes, hormones, vitamins and thus participate in all types of metabolism.
7. They regulate the transmembrane potential necessary for the normal functioning of cells, conduction nerve impulses and contraction of muscle fibers.
8. Maintain the structural integrity of the body.
9. Participate in the construction of body tissues, especially bone, where phosphorus and calcium are the main structural components.
10. Maintain the normal salt composition of the blood and participate in the structure of the elements that form it.
11. Affect the protective functions of the body, its immunity.
12. Are irreplaceable integral part food, and their prolonged deficiency or excess in the diet leads to metabolic disorders and even diseases.

Acid-base balance

Minerals maintain acid-base balance in the body. It is necessary to ensure the constancy of its internal environment. However, the nature of the diet and the predominance of acidic or alkaline compounds in it can affect changes in the acid-base balance. To minerals alkaline action include calcium, magnesium, sodium. They are found a lot in milk and dairy products, except cheeses, in potatoes, vegetables, fruits and berries. Acid-active minerals include phosphorus, sulfur, and chlorine. They are found in abundance in meat, fish, eggs, bread, cereals, and bakery products.

If the pH is below 7.0, the environment is acidic, and if it is higher, it is alkaline. Our blood is alkaline, with a pH of approximately 7.4. Acids are constantly produced in the body through ongoing metabolism. The body also gets a lot of acids from food. To prevent diseases, they must be neutralized by alkaline elements.

Products are tested for acidity or alkalinity as follows. The product is burned and its ashes are analyzed. If the ash is alkaline, then the product is considered alkaline. If the ash is acidic, then the product is accordingly considered acidic. However, there are exceptions. For example, whole grains whose ash is slightly acidic shift the environment to the alkaline side. Tropical fruits, the ashes of which are alkaline, on the contrary, shift the environment towards the acidic side. Sugar with its alkaline ash and some tropical vegetables, including tomatoes, also shift the body's internal environment towards the acidic side.

Nutrition should form slightly alkaline environment V circulatory system, which provides a higher energy level to the body, provides high immunity against colds and flu, and strengthens bones and teeth.

Average daily human need
in minerals

To maintain normal functioning and development, our body constantly consumes minerals, so it is necessary to replenish them daily. The lack of some of them or complete absence can lead to serious illnesses. Minerals enter the body mainly through diet, and only some through the skin and lungs.

Minerals, absorbed in the gastrointestinal tract, enter the blood and are transported to places of active metabolism or accumulation. They are mainly deposited in human bones, and are also present in dissolved form in body fluids. These substances are excreted from the body through urine, sweat and feces.

The most common deficiencies in Russia are zinc, selenium, magnesium, manganese and copper. In women during pregnancy and in children during periods of strong growth, there is often a lack of calcium and iron in the body.

MINERAL SUBSTANCES - SOURCES

For humans, the main source of minerals is consumed water and food. Some mineral elements are ubiquitous and in large quantities, while others are less common and in smaller quantities.

Miscellaneous Products contain varying amounts of minerals. For example, dairy products contain more than 20 different minerals, the most important of which are calcium, iron, manganese, fluorine, zinc, and iodine. Meat products contain microelements such as silver, titanium, copper, zinc, and seafood– iodine, fluorine, nickel.

Certain food products have the ability to selectively concentrate a significant amount of certain minerals in their composition. For example, cereals concentrate large amounts of silicon, marine plants - iodine, oysters - copper and zinc, and scallop clams contain a lot of cadmium.

The relationship between the various minerals entering the body is of great importance. Sometimes they lower useful qualities each other. For example, the absorption of calcium is inhibited by an excess of phosphorus or magnesium. To achieve the greatest effect, it is worth maintaining the ratio of phosphorus, calcium and magnesium as 3:2:1, respectively.

Products with the best ratio
calcium, phosphorus, magnesium and potassium

Deficiency and excess of minerals

Despite the widespread occurrence of minerals in nature, disorders in the body associated with a deficiency or, less commonly, an excess of them are quite common. The main reasons causing a deficiency or excess of minerals:
1. Monotonous diet, which is characterized by a long-term predominance of the same foods to the detriment of others. Only varied diet ensures a balanced supply of all minerals. For example, dairy products are the best sources of easily digestible calcium, but contain little magnesium and hematopoietic microelements.
2. An unbalanced diet leads to an excess or deficiency of various nutrients in the diet and disrupts the absorption of macro- and microelements. Thus, the absorption of calcium worsens excess fat in food, and the absorption of phosphorus, magnesium and oxalic acid worsens vitamin D deficiency.
3. The geological features of various regions of the earth are characterized by a lack or excess of minerals in local food products, due to the chemical composition of the soil and water. As a result, diseases specific to certain areas arise. So endemic goiter occurs from iodine deficiency.
4. Consumption of some medicines, binding or impairing the absorption of minerals from the gastrointestinal tract and disrupting their metabolism.
5. No changes in diet during increased need body in some minerals, due to physiological reasons. For example, in pregnant and lactating women, the need for calcium and iron increases sharply.
6. Big loss minerals due to bleeding, Crohn's disease, ulcerative colitis.
7. When peeled vegetables are cooked for a long time and meat is defrosted in water, the loss of all minerals increases. Losses of calcium, magnesium, phosphorus and iron during thermal cooking plant products make up 10%, animals - 20%, on average - 13%.

An excess of certain minerals can have a toxic effect and also cause an imbalance in the entire system. For example, sodium, acting together with potassium, is the most important element of the hydraulic system: sodium accumulates water in the body, and potassium, on the contrary, removes it. Surplus table salt, consisting of two elements: sodium and chlorine, can lead to a dangerous increase in blood pressure and cause swelling.

Additional intake of minerals is prescribed when they are deficient in the body. You can identify a mineral deficiency using chemical analyzes. Examinations that are not related to chemical composition. For example, determining the number of red blood cells in the blood allows us to identify iron deficiency, visual inspection The neck test reveals iodine deficiency, and bone densitometry indicates calcium deficiency in the body. Treatment with mineral substances is prescribed only on the basis of diagnosis (for example, iron deficiency anemia in case of iron deficiency or hypomagnesemia with reduced content magnesium in the blood).

Forms of existence

In the human body, minerals can exist in three forms:
1. Ionized form. In it, minerals exist in the form of dissolved dissociated salts, while ions can bind to protein molecules, forming complexes.
2. Composed of organic molecules. In this form the connection is strong and specific. For example, iron in hemoglobin or iodine in thyroxine.
3. In the form of insoluble salts. In this form, minerals are included in the tissue. For example, calcium phosphates and fluorine salts in the composition bone tissue and dental tissues.

Iron

Iron is a silvery-white metal, ductile, with strong magnetic properties, good heat and electrical conductivity. The human body contains about 4 grams, but without it life would be impossible.

Iron is an essential mineral in the human body. It is necessary to create red and white blood cells which transport oxygen and carbon dioxide in the body and are responsible for immunity.

With a lack of iron in the body, anemia (anemia) develops. Lack of iron in the body also manifests itself constant fatigue, weakened immunity, pale skin, constipation and brittle nails. To avoid this, iron in food must be in sufficient quantities.

Iodine

The mineral substance iodine normal conditions is in a solid state in the form of dark blue crystals similar to graphite. Largest quantity it is concentrated in sea water. The human body contains from 20 to 35 mg of iodine. The daily need for it is approximately 3 mcg per 1 kg of weight.

A lack of iodine in the body leads to the appearance of a so-called goiter - an increase in thyroid gland. If the disease is not treated, the functions of the thyroid gland are impaired, and in the future the development of cancer is possible. In order for the body to be healthy and all organs in it to function normally, iodine is in foods

Potassium

Potassium in pure form was first obtained in 1807. It is a silvery-white, soft, light and fusible metal. The mineral substance potassium is chemically very active and does not occur in nature in a free state. It is part of many minerals and is present as soluble salts in sea water.

Potassium performs a wide variety of functions in the human body. The most important are: ensures the functioning of cell membranes, maintains acid-base balance, affects the activity and concentration of magnesium.

The adult body contains 160–250 g of potassium. The daily requirement is 1.5 – 2.5 g. The main source of potassium is food. Dried apricots, raisins, and nuts are very rich in them.

With a lack of potassium in the body, various disorders and diseases occur. The most typical are: heart failure, decreased performance, depression, decreased mental activity, impaired renal function, bad dream and others.

That was good health and the body functions normally, potassium in food should be contained in sufficient quantities.

Calcium

Of all the minerals, calcium is one of the most important in the human body. It is necessary for normal operation nervous system, is building material for bone formation, maintains acid-base balance and ensures normal metabolism.

The daily calcium requirement for an adult is 800 – 1200 mg. The most calcium is found in poppy seeds, sesame seeds and hard cheeses. There is a lot of it in dairy products and nuts. It is found in smaller quantities in vegetables and fruits. It should be borne in mind that without vitamin D, calcium cannot be absorbed.

With insufficient calcium intake, a person develops various diseases over time. The most dangerous and widespread is osteoporosis. With this disease, bones become thinner and often break. To avoid various diseases and have good health, foods must contain sufficient calcium.

Silicon

A person cannot exist without silicon and its derivatives, since they perform many important functions in the body. This mineral is found in foods of both plant and animal origin. Silicon deficiency in the body leads to decreased immunity and the formation of various diseases.

When interacting with water, flint changes its properties. Silicon water has a detrimental effect on microorganisms. Active precipitation of compounds occurs in it heavy metals, it becomes clean in appearance and pleasant in taste, for a long time does not spoil and acquires many healing qualities.

Magnesium

Magnesium light metal silver white. Its density at 20°C is 1.737 g/cm3, melting point 651°C, boiling point 1103°C. When heated, it burns with a dazzling white flame. It contains 2% in the earth's crust and an even larger amount in sea water.

The adult human body contains approximately 70 grams of magnesium. The daily need for it is 300 – 400 mg. In the human body, magnesium is involved in more than 350 different biochemical processes. The calm and coordinated functioning of all body systems depends on this mineral substance.

With a lack of magnesium, a person develops a number of pathologies: disruption of the cardiovascular system, insomnia, muscle cramps and many others. To avoid these troubles, magnesium in food must be contained in sufficient quantities.

Copper

The mineral substance copper is one of the important essential microelements that are necessary for normal human life. It is contained in the body in extremely small quantities, but at the same time participates in large quantities biological processes.

An adult weighing 70 kg contains 70 mg of copper. To maintain the “copper” balance of the body, you need to eat a quantity of foods per day that will contain a total of 6 - 7 mg of copper, of which approximately 30 - 40% will be absorbed.

Copper is contained in foods in sufficient quantities and artificially increasing its share in the diet is hardly advisable.

Sodium

Sodium is a soft silvery-white metal, ductile (easily cut with a knife), its fresh cut is shiny. Sodium and its compounds color the flame in bright yellow color. This is a highly active chemical element, so it does not occur in nature in its pure form.

The sodium content in the body is 70 - 110 grams. Of these, 1/3 is found in bones, 2/3 in fluid, muscle and nervous tissues. In the human body it is found in all fluids, organs and tissues. Sodium is one of the important minerals needed by our body. Without it, normal fluid balance in the body is impossible; in the form of various salts it is part of the blood, lymph and digestive juices.

The content of natural sodium in foods is relatively low, but it is found in almost all foods. The main and widely known source of sodium is table salt. The importance of table salt for the normal functioning of our body cannot be overestimated.

Selenium

The mineral substance selenium itself is a strong poison, but the human body in microscopic doses really needs it - as an antioxidant and an important factor in the normal functioning of the immune system and hormonal systems. It is one of the most important elements explicitly or implicitly involved in most physiological processes occurring in the human body.

The selenium content in products depends very much on the region of their growth, the composition of fertilizers and soil types. The human body requires 20 -70 mcg of selenium per day. A dose of 5 mg is toxic for humans, and intake of less than 5 mcg leads to its deficiency. It should be borne in mind that it is absolutely not absorbed in the presence of hydrocarbons. Therefore, it is advisable to either completely refuse or limit carbonated drinks, pastries, cakes, cookies and various flour sweets in the diet. Deficiency and excess of selenium in food lead to serious health problems.

Sulfur

The adult human body contains about 140 grams of sulfur. In terms of quantity, it ranks third after calcium and phosphorus. Sulfur enters the human body with food products, as part of inorganic and organic compounds. Most of it comes as amino acids.

The mineral substance sulfur is one of the most essential macronutrients for our body. It is often called the "beauty mineral" as it provides healthy condition skin, hair and nails. With a lack of sulfur in the body, the total vitality, immunity drops sharply. A person becomes susceptible to any infections, colds, fungal diseases.

Phosphorus

Phosphorus compounds are present in literally every cell of our body and ensure its proper functioning and vital activity. Without phosphorus, the correct functioning of physiological processes is impossible. Its compounds supply the body with energy used in muscle contractions, manifestations of nerve impulses, biosynthesis of other organic substances.

The mineral phosphorus is found in almost all animal products and plant origin. With an excess of phosphorus, kidney stones can occur, the liver and intestines are affected, anemia and leukopenia develop - the content of leukocytes decreases; hemorrhages appear, bleeding and diseases of the cardiovascular system occur.

Zinc

Zinc at room temperature is a brittle metal with a bluish-white color. In air it fades, becoming covered with a thin layer of zinc oxide.

Zinc is one of the vital minerals. It is involved in the activation of more than 200 enzymes, is necessary for the normal functioning of all cells, and affects all types of metabolic processes in the body.

The adult human body contains 2-3 g of zinc. Most of it is found in the blood, skin, liver, kidneys, retina, and in men, in the prostate gland. The daily requirement for men is 11-15 mg, for women - 10-12 mg.

Zinc deficiency leads to growth retardation, distortion of taste perception, gradual disruption of all metabolic processes, weakened immunity, genital dysfunction, hair loss, and so-called night blindness. There is only one conclusion: zinc in food must be contained in sufficient quantities.

Minerals play an important role in human health. They serve as a catalyst for biochemical reactions and building material for the skeleton. Without them, the growth and development of the body is impossible.

At the end of the 20th century, Russian manufacturers of some medicines and dietary supplements, the term mineral began to be used to refer to macro- and microelements.

Various minerals, phosphorus, magnesium, potassium - they all have a major effect on humans. It is very important to ensure timely receipt necessary connections into the body for its stable renewal and restoration of all systems.

Characteristics of the substance

It is one of the most important chemical elements for health and wellness person. Phosphates - compounds with it - are quite widely represented in food products. This element is often found in nature.

An analysis of the average diet of any person shows that it contains a dose of the component that is 7-10 times higher than the required limit for an adult.

Effect on the body

Phosphorus is a mineral substance. A daily dose (phosphorus means) stabilizes the condition of bones, teeth, hair and nails. These parts of the body contain about 85% of the element in relation to the entire body.

A variety of phosphorus compounds also take part in the most diverse chemical reactions in the human body and are responsible for energy production, breakdown of protein, carbohydrates and fatty acids, and also promote protein synthesis.

Importance for the body

Phosphorus is a mineral substance, the daily dose of which plays a role in almost all body processes.

The main role of this component belongs to the areas of metabolism, energy production, and maintaining the functions of the nervous system. That is why an obligatory part of a person’s diet is the amount of phosphorus, if it is sufficient, helps restore and renew muscles, liver, kidneys, bones. Enzymes and hormonal compounds are also formed, and B-group vitamins are formed. These substances are also included in the formula of nucleic acids, which are responsible for heredity, as well as ATP - adenosine triphosphoric acid, which provides energy for vital processes. A deficiency of these elements in a daily dose can lead to serious disorders.

The total daily dose of phosphates in the diet of an adult is 1.2 g. An increased dose (1.5-1.8) is required during lactation and pregnancy, as well as during tuberculosis and diseases nervous nature, for fractures and various bone diseases.

Phosphorus intake

It is necessary to monitor the sources of phosphorus and consume these foods in a timely manner. The daily dose of minerals should be as close to normal as possible.

Most phosphates come from grains and legumes, but the latter option is a poorly absorbed phytin. Animal products leave about 70% of the original phosphorus content in the body, while plant food with fiber gives about 40%.

For the best effect, it is necessary to soak the cereals - this helps increased conservation phosphorus.

Mineral content (including the daily dose of phosphorus) is usually reduced. This happens if the absorption of this component occurs when it is too high concentration calcium and a minimum of proteins in the menu.

The importance of fertilizers

Great influence on composition food products Phosphoric compounds of animal and plant origin are used in agriculture and livestock farming. Phosphorus appears in them as one of the three main elements that play a fundamental role in the development of living organisms (along with nitrogen and potassium). This element regulates chemical metabolism processes, serves as a source of energy, and forms the composition of DNA and RNA.

Types of fertilizers

The addition of minerals is done in the fall so that they have time to be absorbed into the soil and can then be easily absorbed by plants. In the spring, fertilizing is repeated, this time with fast-acting compounds. The following types of phosphate fertilizers are used today.

• Superphosphates containing monocalcinated compounds of acid and sulfur, magnesium. The water-soluble form promotes rapid absorption of elements. The range of use of such an element is quite wide: for any crops, soils and at any time of the year. Can be used separately or in a mixture.
• containing phosphorus concentrate - up to 40% of the total mass. Used for autumn feeding and root zone. It is advisable to reduce all applied doses by half to avoid an overabundance of substances and burning of the root system of plants and trees. The cost of this fertilizer is higher than that of simple phosphate due to the concentration in the nutritious fertilizer, but in the end this option turns out to be more profitable due to the smaller volume of use.
• Ammophos obtained by neutralization with ammonia. The amount of nitrogen is reduced after the reaction; together with phosphorus, it is one of the active elements in the assimilation process. This element is good for feeding cucumbers and melons, it does not contain nitrates and chlorine, and does not cause allergic reactions, powdery mildew, chlorosis on crops. It is better to use ammophos in the fall or for spring plowing.

Diammophos are ammonium hydrophosphates, where the main element is a phosphorus concentrate, which allows saving fertilizer. This element reduces acidity levels and increases bases in the soil. Allows combinations with organic matter - manure, humus, droppings. It is important to dilute the mixture well to avoid burning.

• from organic waste - a product of barnyard processing from animal bones. It contains 60% phosphates, which allows you to make real healthy compost without the use of chemicals.

Fertilizers with phosphorus compounds are used everywhere: from soil for potted flowers to vast cereal fields and melon plantations.

The role of phosphorus in agriculture

Phosphorus is a mineral substance, the daily dose of which plays a vital role in ensuring useful elements fruits, berries, agricultural crops - under their influence, plants bear fruit better, form good seeds and transmit a significant part useful components in human nutrition. The advantages of phosphates are that they are absorbed by plants in maximum permissible quantities, even when there is an excess of the substance in the applied fertilizer.

IN agriculture minerals are actively used. Their role is very high. The lack of phosphates has a detrimental effect on the chemical composition and condition of plants, and their productivity. Moreover, the lack of phosphorus in the soil can lead to the extinction of forests, fields and rural areas. Phosphorus regulates reproductive function total flora globe. Without this element, seeds cannot develop, tree growth decreases, and the earth becomes barren turf.

Regulation in the body

To prevent elemental deficiency, the doctor prescribes special diet which the patient must strictly adhere to (various mineral salts). The norm (minerals in this case are phosphorus) helps solve a large number of health problems.

With a lack of hematopoiesis or blood circulation, with diabetes mellitus, uraturia, okasaluria are prescribed. Acid-active nutritional options are recommended in case of urolithiasis, phosphaturia, epilepsy and other indications.

Minerals are very important for the body - they regulate salt and water exchange, establish stable osmotic pressure in the body cells and fluids of the intercellular cavity. And this contributes to the active movement of elements and acceleration of metabolic processes.

Substance deficiency

Minerals, food sources of which rarely appear in the human diet, begin to become deficient. Most often this occurs from an unbalanced diet, when the menu is dominated by one or another dish poor in phosphates, to the detriment of others. For example, milk and its products are good sources of calcium, which is easily absorbed, but milk has a weak effect on hematopoiesis and is poor in magnesium.

In addition to nutritional disorders, the main causes of phosphorus deficiency in the body are as follows.

1. The specific composition of products produced in a certain region of human residence. In a particular area there may be a predominance of certain substances, while others are present in a very limited composition.
2. Depleted composition drinking water in the region, which leads to endemic diseases: iodine deficiency, infectious diseases.
3. Excessive consumption of proteins, fats or carbohydrates also interferes with the normal absorption of mineral compounds in the digestive tract.
4. Incorrect heat treatment products during the cooking process, when many substances are lost. In this case, it is better to use steamed vegetables, decoctions, and soak foods to preserve healthy juices. About 20-30% goes into the decoction useful substances, minerals are better retained by using a steamer and keeping the peels.
5. No change in diet during the period of necessary increase in the dose of certain substances - during pregnancy, lactation, medical procedures, preventive measures. At this moment, increased doses of various minerals are needed: phosphorus, potassium, calcium, magnesium, iron.
6. Background chronic diseases which lead to poor absorption different connections, loss of nutrients due to chemotherapy, burns, increased urination, vomiting. Such symptoms may be caused by tuberculosis, infections, digestive disorders, poisoning, endocrine disorders.

What else does a person need besides phosphorus?

Micro and macroelements are found in large doses in certain foods and in appropriate proportions. They can range from tens to hundreds of milligrams for every 100 g of tissue or product.

Most often the most necessary substances are: calcium, fluorine, vanadium, selenium, nickel, zinc, iodine, molybdenum, chromium, manganese, magnesium, iron, strontium, copper - there are 14 in total.

What are the benefits for the body?

Phosphorus, vitamins and minerals in general combination have a global impact on the health of patients. First of all, it is the construction of bones. Microelements also actively participate in the regulation of acid-base balance in the digestive tract.

Minerals generally have an alkaline effect. Meat, fish, fruits, and berries also contribute to alkaline reactions. Eggs, milk, chicken, and cereals create an acidic environment.

Instead of a conclusion

Well-established nutrition and timely prevention deficiency of mineral compounds contribute to the timely disposal of deficiency or excess of iodine, magnesium, calcium, phosphorus and other minerals.

If a salt-free diet is required in case of kidney disease, it leads to a deficiency of sodium and chloride compounds. Clinical picture, obtained by a physician through a comprehensive analysis of blood and other substances from a patient, may indicate the need for increased supply of one or another chemical(for example, phosphorus) to prevent disease.

To achieve the full effect, careful compliance with all instructions and complete understanding between the doctor and the patient are necessary. Regulating phosphorus levels and establishing chemical balance in the body will not take much time if you take a constructive approach to solving this pressing problem.

So, we found out what the daily dose for phosphorus (mineral substance) is.

Calcium is a common macronutrient in the body of plants, animals and humans. In humans and other vertebrates, most of it is contained in the skeleton and teeth in the form of phosphates. From various forms Calcium carbonate (lime) consists of the skeletons of most groups of invertebrates (sponges, coral polyps, mollusks, etc.). Calcium ions are involved in blood clotting processes, as well as in ensuring constant osmotic pressure of the blood. Calcium ions also serve as one of the universal second messengers and regulate a variety of intracellular processes - muscle contraction, exocytosis, including the secretion of hormones and neurotransmitters, etc. The calcium concentration in the cytoplasm of human cells is about 10 −7 mol, in intercellular fluids about 10 − 3 mol.

Calcium requirements depend on age. For adults, the required daily intake is from 800 to 1000 milligrams (mg), and for children from 600 to 900 mg, which is very important for children due to the intensive growth of the skeleton. Most of the calcium that enters the human body with food is found in dairy products; the remaining calcium comes from meat, fish, and some plant products (especially legumes). Absorption occurs in both the colon and small intestine and is facilitated by an acidic environment, vitamin D and vitamin C, lactose, and unsaturated fatty acids. The role of magnesium in calcium metabolism is important; with its deficiency, calcium is “washed out” from the bones and deposited in the kidneys (kidney stones) and muscles.

Aspirin, oxalic acid, and estrogen derivatives interfere with the absorption of calcium. Connecting with oxalic acid, calcium produces water-insoluble compounds that are components of kidney stones.

Due to the large number of processes associated with it, the calcium content in the blood is precisely regulated, and with proper nutrition, a deficiency does not occur. Prolonged absence from the diet can cause cramps, joint pain, drowsiness, growth defects, and constipation. Deeper deficiency leads to constant muscle cramps and osteoporosis. A lack of calcium can cause many diseases. Abuse of coffee and alcohol can cause calcium deficiency, since some of it is excreted in the urine.

Excessive doses of calcium and vitamin D can cause hypercalcemia, followed by intense calcification of bones and tissues (mainly affecting the urinary system). Long-term excess disrupts the functioning of muscle and nerve tissues, increases blood clotting and reduces the absorption of zinc by bone cells. The maximum daily safe dose for an adult is 1500 to 1800 milligrams.

Food sources: poppy seeds, sesame seeds, cheese, halva, nettles, plantain seeds, almonds, milk, salmon, cottage cheese, red beans.

Children under 3 years old - 600 mg.

Children from 4 to 10 years old - 800 mg.

Children from 10 to 13 years old - 1000 mg.

Adolescents from 13 to 16 years old - 1200 mg.

Youth 16 and older - 1000 mg.

Adults from 25 to 50 years old - from 800 to 1200 mg.

Pregnant and breastfeeding women - from 1500 to 2000 mg.

Phosphorus is the second most abundant mineral in the body, after calcium. When combined with oxygen, it forms phosphates, which are an integral part of all plant and animal cells. On average, the adult human body contains from 500 to 750 g of phosphorus, with almost 90% of this amount concentrated in bones and teeth. Phosphorus is involved in almost all metabolic reactions of the body. Phosphate is the main ion in inter- and intracellular fluid.

Phosphorus has a predominantly acidic effect on the body, takes part in the metabolism of proteins, fats and carbohydrates, the construction of cellular elements, bone tissue, a number of enzymes, hormones and many other organic compounds (phosphoproteins, phospholipids, phosphorus esters of carbohydrates, phosphocreatine, adenylic acid, phosphothiamine, phosphopyridoxal, etc.). Labile phosphate bonds act as energy accumulators (energy storage devices). They regulate the life support of the body, activate human mental and physical activity.

Bones and teeth: Phosphorus in calcium phosphate is the main structural component of bones and teeth.

Lipids: Phosphorus is an essential component of lipids contained in the blood and cells, which keep nutrients in a liquid state so that they can move freely through cell membranes.

Energy production: Phosphorus is necessary for converting carbohydrates, fats and proteins in food into energy. It is part of the adenosine triphosphate (ATP) molecule, which stores energy in cells. Phosphorus promotes the absorption of certain nutrients, in particular glucose.

Other features: Phosphorus interacts with many enzymes and activates the action of B vitamins and vitamin D. It also promotes the absorption of nutrients from food, maintains a low alkaline blood level and is involved in the transmission of nerve impulses.

Balance of calcium and phosphorus: Calcium and phosphorus are closely related in the body and balance each other in many functions. This balance is partly regulated by hormones, in particular, parathyroid hormone reduces the secondary absorption of phosphate by the kidneys.

Lack of phosphorus in the body

Phosphorus deficiency is possible with prolonged consumption of food poor in this element, during pregnancy, deficiency of protein, vitamin D in the body. The result is the development of osteoporosis, loss of appetite, decreased mental and physical performance.

Daily requirement

The daily requirement for phosphorus in an adult is 1.2 g. With high energy consumption (hard physical labor, large muscle load in athletes, etc.), the need for phosphorus increases by 1.5-2 times. Pregnant and breastfeeding women need to increase the daily amount of phosphorus to 1.5 g.

Sources

The richest foods in phosphorus are cottage cheese, cheese, meat, brains, beef liver, fish, eggs, legumes, cereals (buckwheat, pearl barley, oatmeal, etc.), walnuts. Phosphorus is absorbed from products of plant origin by 55-60%, from animals by 95%. Absorption occurs easier and more completely if the ratio of phosphorus to calcium is 1.5:1. The absorption of phosphorus from the intestines is facilitated by calciferols.

Data: Present in every cell of the body. Vitamin D and calcium are important for the proper functioning of phosphorus. For calcium and phosphorus to function properly, their ratio must be two to one (twice as much calcium as phosphorus). Participates in virtually all physiological chemical reactions. Essential for normal bone and tooth structure. Niacin cannot be absorbed without phosphorus. Important for proper operation hearts. Necessary for normal kidney function. Necessary for the transmission of nerve impulses.

RNI for adults is 800 - 1,200 mg, the dose is increased for pregnant and lactating women.

How can it be useful to you?: Promotes growth and recovery of the body. Provides energy and strength by aiding the metabolism of fats and starches. Reduces pain in arthritis. Helps keep gums and teeth healthy.

Diseases Caused by Deficiency: Rickets, periodontal disease.

The best natural sources: Fish, poultry, meat, unrefined grains, eggs, nuts, seeds.

Supplements: Bone meal is excellent natural source phosphorus. (Make sure vitamin D is added for better absorption.)

Toxicity: Not known. (See "Vitamin Cautions")

Enemies: Too much iron, aluminum and magnesium can make phosphorus ineffective.

Personal advice: When you get too much phosphorus, you upset your mineral balance and reduce your calcium levels. Our diet is usually rich in phosphorus, as it is found in almost every natural product, and therefore calcium deficiency is often observed. Keep this in mind and adjust your diet accordingly. If you are over forty, you should reduce your weekly meat intake and eat more leafy vegetables and drink milk. The fact is that after forty, our kidneys excrete excess phosphorus worse, and again calcium reserves are depleted. Be wary of foods that are preserved with phosphates and consider them part of your phosphorus intake.

Various minerals, potassium, magnesium, phosphorus - all these elements have an important effect on the health of the human body. It is quite important to ensure the timely supply of all required organic compounds to the body for its restoration of systems, as well as stable renewal.

The role of minerals in the body

In the human body mineral trace elements play a varied and important role, these substances are in its structure and perform great amount main functions:

Acid-base balance

Mineral trace elements in the body maintain acid-base balance. This balance is necessary for the formation of constancy of its internal environment. But dietary habits and the predominance of alkaline or acidic compounds in it can affect changes in the acid-base balance. Mineral alkaline microelements include sodium, magnesium, calcium. There are quite a lot of them in milk and fermented milk products with the exception of cheeses, in vegetables, potatoes, berries and fruits. Acid mineral trace elements include chlorine, sulfur, and phosphorus. A large number of them are found in fish, meat, bread, eggs, and cereals.

When the pH is less than 7, the environment is acidic, and if it is more, it is alkaline. Human blood is alkaline, its pH is approximately 7.5. Acids in the body are produced all the time through the process of constant metabolism. The body also receives large amounts of acids from food. To prevent various diseases, they are neutralized by alkaline microelements.

Testing food for alkalinity or acidity carried out this way. The product is burned, and the remaining ashes are analyzed. When the ash is alkaline, the product is alkaline. When the ash is acidic, the product is naturally acidic. But there are also exceptions. For example, sugar with its alkaline ash and certain tropical fruits and vegetables, including tomatoes, tend to be more acidic. internal environment body.

Nutrition must create a slightly alkaline environment in the circulatory system, providing the body with a higher energy level, strengthening teeth and bones, and providing immunity from flu and colds.

Average mineral requirement

For development and preservation normal functioning of the body a person constantly consumes mineral microelements, therefore their daily replenishment is required. A lack of certain substances or their constant absence can lead to various diseases. Mineral elements enter the body, as a rule, through diet, and only a few through the lungs and skin.

Mineral elements, absorbed in the stomach, pass into the blood and are transported to places of accumulation or active exchange. Most often in humans they are deposited in the bones, and are also found in dissolved form in the liquid parts of the body. These microelements are excreted from the body in feces and urine.

Most often, humans are deficient in selenium, zinc, copper, manganese and magnesium. In children during active growth and in women during pregnancy, the body often lacks iron and calcium.

Sources of minerals

For any person the main thing is source of mineral elements is the food and water consumed. Some microelements are found everywhere and in significant quantities, while others are found less frequently and in small quantities.

Various products in itself contain different amounts of mineral elements. So, for example, fermented milk products contain more than 25 different minerals, among which the most important are iron, calcium, fluorine, manganese, iodine, and zinc. Meat products contain substances such as titanium, silver, zinc, copper, and seafood - nickel, fluorine, iodine.

Some food products have the ability to selectively concentrate large amounts of certain mineral elements in their composition. For example, cereals concentrate a lot of silicon, algae - iodine, oysters - zinc and copper, and shellfish contain a large amount of cadmium.

Great value It has relationship between different mineral elements that enter the body. In some cases, they make each other's useful qualities inferior. For example, calcium absorption is impaired by excessive amounts of magnesium or phosphorus. For achievement best effect it is necessary to maintain the proportions of magnesium, calcium and phosphorus as 1:2:3, respectively.

Excess and deficiency of mineral elements

Regardless of high prevalence of mineral elements in nature, disorders in the body that are associated with a lack or sometimes with an excessive amount of them are very common. The most common reasons that cause this condition:

Excessive amount of certain mineral elements can create a toxic effect, as well as an imbalance in the nervous system as a whole. For example, sodium, acting simultaneously with potassium, is the most important trace element hydraulic systems: sodium accumulates water in the body, and potassium, on the contrary, allows it to leave. A lack of table salt, which consists of two substances: chlorine and sodium, can cause swelling and lead to increased internal pressure.

Additional consumption of mineral elements is prescribed if there is a lack of them in the body. Determine microelement deficiency possible through chemical research. There may also be studies that are not related to chemical composition. Thus, for example, determination of red blood cells makes it possible to determine the lack of iron, a visual examination of the neck makes it possible to determine the lack of iodine, and bone densitometry makes it possible to determine the lack of calcium in the body. Treatment with mineral elements occurs only on the basis of a diagnosis (for example, iron deficiency anemia during a lack of iron or hypomagnesemia during a low amount of magnesium in the blood).

Forms of existence of mineral elements

IN human body mineral elements can exist in several forms:

The importance of phosphorus in the human body

Phosphorus is an element that actively takes part in many metabolic processes. This substance should be used by both elderly people and young children.

Phosphorus takes part in development skeletal system. In children's bodies calcium and phosphorus are responsible for correct formation teeth and skeletal system. The use of these substances prevents the appearance of osteochondrosis and makes bones strong, therefore the consumption of phosphorus is necessary at any age. This substance also takes part in metabolic processes. With its help, energy is released from food. Due to this, a person can maintain his figure in ideal shape. In addition, the element further takes part in the absorption of certain vitamins.

For the normal functioning of the heart and kidneys, the body must have required amount phosphorus. In newborns, this mineral also takes part in the development of the nervous system.

Every day a person should consume between 1300 and 1600 mg of phosphorus. Mineral substance, daily dose, which is required for good functioning of the heart and kidneys, normal course metabolic processes should ideally be at least 2000 mg.

Characteristics of phosphorus

This one of the essential micronutrients for well-being and people's health. Phosphates - compounds with it - are found in quite large quantities in food products. Great content phosphorus is found in:

These foods are rich in other vitamins and substances that need to be consumed daily.

The importance of phosphorus for the body

Phosphorus plays a role in almost every process in the body person. The main role of this microelement belongs to the areas of maintaining the functions of the nervous system, energy production, and metabolism. That is why minerals are an indispensable part of every person’s diet.

To summarize, it must be said that sufficient amount of phosphorus allows you to renew and restore muscles, bones, kidneys, liver. B-group vitamins are also formed, hormonal compounds and enzymes are formed. Moreover, these substances are found in the formula of nucleic acids, which are responsible for heredity, and ATP - adenosine triphosphoric acid, which provides energy for vital processes. Lack of these microelements in a daily dose leads to serious disorders.