The human body is a complex mechanism in which all systems work harmoniously, where everything is interconnected and interdependent. Nutrients, such as proteins, fats, carbohydrates, vitamins and microelements, are also part of the precise functioning of the body and must be supplied to it in doses. Knowing the role of all useful elements, it is easy to control their intake and prevent their deficiency. What is a microelement, and how is it useful for humans?
Microelements- these are chemical substances necessary for the passage of vital processes in the body of a living being. They are present in them in minute quantities - less than 0.001%, but they play a very important role. Microelements, another name for them - micronutrients, are not a supplier of energy, but participate in chemical reactions that are vital for the body. The human body consists of various types of chemical compounds, 30 of them completely contain trace elements. They are responsible for the normal functionality of the human organic system; their deficiency negatively affects the health of adults and the development of children. The group of trace elements includes metals, non-metals and halogens.
The group of microelements is divided into 2 categories. The first is essential - elements required for life. List of them: iron, copper, iodine, zinc, cobalt, chromium, molybdenum, selenium, manganese. The second conditionally essential – necessary for the body, but are practically not in short supply. These nutrients include: boron, bromine, fluorine, lithium, nickel, silicon, vanadium.
There is another classification according to which microsubstances are divided into 3 categories:
- Stable - copper, zinc, manganese, cobalt, boron, silicon, fluorine and iodine, they are available in an amount of 0.05%.
- Elements, 20 items, present in concentrations less than 0.001%. Their deficiency will not seriously affect the functions of human activity.
- Polluting elements - manganese, aluminum, chromium, mercury, argon, helium, thallium, bismuth, cadmium, if they are present in excess in the body, this will lead to the development of the disease.
This is important: Most people often experience a deficiency or, conversely, an excess of micronutrients, which leads to deterioration in health and well-being. But no one pays due attention to the changes in well-being that have occurred, so they go to the doctor only in a neglected state.
The role of microsubstances
Microelements in the human body perform an extremely important function, despite the fact that their content is measured in micrograms. Normal metabolic processes, the production of the required amount of enzymes, hormones and vitamins in tissues and organs depend on nutrients.
These substances stimulate increased immunity, improve the process of hematopoiesis, normalize development and growth bone tissue. Microelements control the content of alkali and acids. They help the normal functioning of the reproductive system. At the cellular level, they help the normal functioning of membranes and carry out oxygen exchange.
Deficiency and excess of substances
If the body feels a lack of micronutrients or an excess of them, it always reacts negatively to this imbalance. Diseases or painful changes occur in the organic system. Unfortunately, this condition is present in a third of people living on the planet.
Causes of nutrient deficiency or excess include:
- Not a normal environment.
- Psychological disorders, constant stress.
- Poor nutrition.
- Long-term therapy with certain drugs.
To find out the amount of microelements present in the body, it is necessary to donate blood for analysis of the biochemical composition. But imbalance can be recognized by certain signs.
A deficiency of any substances can be noticed if:
- Often picks up viral pathologies.
- Visible signs of reduced immunity.
- The health of hair, nails and skin has deteriorated. Blackheads poured out.
- The person has become irritable and prone to depression.
At feeling unwell, you can, after analyzing your health, independently determine which substances are low in the body. The main micronutrients, the deficiency of which leads to certain diseases, are shown in the table.
In addition, the deficiency of microelements is signaled by the work of the organic system.
This can be understood from the following state:
- Obesity - low chromium, zinc, manganese.
- Impaired food processing – zinc and chromium.
- Dysbacteriosis – zinc.
- Allergy to foods – zinc.
- Dysfunction prostate gland– zinc.
- Increased blood sugar - magnesium, chromium, manganese, zinc.
- Delamination and brittleness of nails – selenium, silicon.
- Hair and nails grow poorly - there is little selenium, zinc, silicon and magnesium.
- Hair loss – silicon, selenium, zinc.
- The appearance of age spots - copper, manganese, selenium.
- The skin is irritated and inflamed - zinc, selenium, silicon.
- Acne – chromium, selenium, zinc.
- Rash - selenium or zinc.
Please note: The lack of micronutrients in the body will better show the composition of the hair; it contains 20-30 microelements. A blood and urine test can show no more than 10 essential microelements.
How to preserve the composition of the necessary substances
In order not to disturb your well-being, it is necessary to maintain a balance of useful elements. It's not difficult at all, you just have to follow some rules. For example, constantly monitor the nervous system, walk outside more often and eat a variety of foods. Organic food is considered the best source of micronutrients. More microelements are found in plant foods. Among the products of animal nature, milk can be distinguished; it contains 22 types of beneficial micronutrients. But their concentration is so low that this product cannot be considered capable of replenishing microelements. Therefore, it is necessary to eat a balanced diet.
All plant foods contain different amounts of nutrients, even if they grew in the same garden bed. A lack of microelements in products can occur due to poor ecology where they were grown, improper heat treatment, here you can lose all the substances present in the product. Some gastrointestinal diseases do not allow them to be completely absorbed. Different diets, especially when you lose weight on one product, also lead to a deficiency of micronutrients. Microelements, necessary for a person, contained in products. Which of them and how many they have can be seen in the table.
| Microelement | Benefit | Consequences of shortage | Sources of substances |
| Iron | improves blood circulation and supports the nervous system | anemia | legumes, grains, apricots, peaches, blueberries |
| Copper | stimulates the formation of red blood cells, iron absorption and restores skin elasticity | anemia, skin pigmentation, mental problems, decreased body temperature | nuts and seafood |
| Zinc | needed for insulin production, hormone synthesis, improves immunity | decline in immunity, hair loss, depression | buckwheat, nuts, pumpkin seeds, cereals, legumes, bananas |
| Iodine | for thyroid function, nerve cells, antimicrobial substance | goiter, slow intellectual development in children | seaweed |
| Manganese | regulates exchange fatty acids, amount of cholesterol | atherosclerosis, high cholesterol | nuts, legumes and grains |
| Cobalt | increases insulin synthesis, increases protein production | metabolism is disrupted | strawberries, wild strawberries, legumes, beets |
| Selenium | is an antioxidant, prevents the development of cancer, inhibits aging and improves immunity | arrhythmia, shortness of breath, low immunity, frequent acute respiratory infections | seafood, mushrooms, grapes |
| Fluorine | strengthens teeth and bones | diseases of the gums and teeth, fluorosis | vegetarian food, water |
| Chromium | Helps process carbohydrates and synthesize insulin | increased blood sugar, diabetes | mushrooms, whole grains |
| Molybdenum | improves metabolism, takes part in the breakdown of fats | metabolic disorders, improper functioning of the digestive system | various cabbage, spinach, gooseberries, black currants |
| Bromine | has a calming effect, strengthens the body in diseases of the heart, blood vessels, gastrointestinal tract, relieves seizures | the growth of children slows down, hemoglobin decreases, insomnia develops, and causes miscarriages | legumes, grains, nuts, algae and marine fish |
If there is a deficiency of essential microelements, it is necessary to replenish them with the help of vitamin-mineral complexes. Only after learning from tests what is missing in the body can you start drinking complexes selected and prescribed by your doctor. Only by knowing what microelements are and what role they play can you control their level and be able to replenish it correctly. In order for all systems to function normally, it is necessary to control the diet, diversify it, and if there is a deficiency of nutrients, take them from the outside. All information presented is presented in one diagram.
The beneficial properties of microelements have great importance for the human body.
Our body contains various minerals. They are necessary to ensure the normal functioning of the entire body. All these minerals are divided into two groups:
- macroelements - substances that are present in the body in a volume greater than 0.01%;
- microelements - substances whose volume in the body is less than 0.001%.
But, despite such a low concentration, trace elements are especially valuable for the body.
Microelements- These are inorganic substances contained in the human body in very small quantities. Most of them are needed for normal life. Microelements are involved in the physiological processes of the body. A person receives microelements from food.
Microelements in optimal natural form and dosage found in beekeeping products - such as pollen, royal jelly and drone brood, which are included in many natural vitamin and mineral complexes of the Parapharm company: “Leveton P”, “Elton P”, “Leveton Forte”, “Apitonus P”, “Osteomed”, “Osteo-Vit”, “ Eromax", "Memo-Vit" and "Cardioton". That is why we pay so much attention to each natural substance, talking about its importance and benefits for the health of the body.
Properties of microelements in the body
The role of microelements in the body is very important. They regulate almost all biochemical processes occurring in the body: if trace elements are contained in the human body in sufficient quantities, then all systems function stably.
According to statistics, approximately two billion people on our planet are deficient in microelements. A lack of these substances in the body can lead to mental retardation and blindness.
The body needs microelements every day, just like vitamins, because the functioning of all body systems depends on them. These substances participate in metabolic processes, playing the role of catalysts and activators. Therefore, micronutrient reserves need to be regularly replenished. It has been noticed that many newborns with a lack of microelements die as soon as they are born.
Microelements in the human body are responsible, first of all, for the formation and development of the central nervous system. They are also important in education of cardio-vascular system. In general, each trace element has an effect on a specific area in the body.
What are microelements?
What are the microelements: two groups
- essential (vital);
- conditionally essential (elements, biological function which have been fully studied, but there are practically no cases of deficiency of these elements).
An adult is advised to take 150-200 mg of microelements daily.
The group of essential microelements includes iron, copper, iodine, zinc, cobalt, chromium, molybdenum, selenium, and manganese.
The group of conditionally essential microelements includes boron, bromine, fluorine, lithium, nickel, silicon, vanadium.
Providing metabolism, synthesis of hormones, enzymes, vitamins, regulating cell membranes, taking part in the processes of hematopoiesis and growth, providing tissue respiration, stabilizing and restoring acidity alkaline balance, increasing immunity, regulating work reproductive system Taking part in bone formation, microelements bring great benefits to our body.
Any imbalance of microelements can provoke diseases, pathological and dangerous conditions, “microelementosis”.
Microelements play an important role in the formation of human immunity.
Essential microelements
Essential microelements are responsible for the optimal functioning of the immune system. It is especially important to replenish their supply in the summer by adding more fruits and vegetables to your diet, and in the winter - dried fruits and nuts.
According to the effect of microelements on immunity, they can be divided into:
- immunomodulatory (iron, iodine, copper, zinc, cobalt, chromium, molybdenum, manganese and lithium);
- immunotoxic (aluminum, arsenic, boron, nickel, cadmium, lead, mercury and others).
And if immunomodulating microelements are involved in the formation and maintenance of immunity, then immunotoxic chemical compounds have the opposite effect and destroy immunity. Unfortunately, a person comes under the influence of immunotoxic microelements every day. Industrial production, cars and public transport emit a huge amount of harmful substances into the air that can accumulate in our bodies. Their excess threatens serious health problems.
We get the most microelements from foods of plant origin; dairy and meat products contain less of them.
What foods contain microelements?
Why are microelements needed and in what products are they contained in the required quantities? We are talking about essential microelements.
Iron.
Without iron, the process of hematopoiesis is impossible, hemoglobin cannot be formed, thanks to which all internal organs receive oxygen. Iron also helps improve immunity, participates in the synthesis of thyroid hormones, and normalizes redox processes in the body.
A deficiency of this microelement leads to anemia and growth retardation.
Availability large quantity iron in the body can cause acute gastroenteritis.
Every day a person should receive 10-13 mg of iron. The foods that contain the most iron are: greens, soybeans, buckwheat, animal liver, halva, apples, eggs, pears, sea fish, pumpkin, black currant, gooseberries, beets, melon, porcini mushrooms, cucumber, mint, rose hips, brewer's yeast, wild strawberries, zucchini, dried fruits, cherries.
Copper.
Just like iron, copper is involved in the process of hematopoiesis and hemoglobin synthesis. Iron cannot participate in the formation of hemoglobin without the presence of copper.
Copper stimulates synthesis connective tissue, participates in the process of bone formation, normalizes insulin levels, causes and removes toxins, helps in tissue regeneration, etc.
With a lack of copper, dermatosis, anemia, growth retardation in children, hair loss, and atrophy of the heart muscle occur.
When in excess, copper becomes toxic and causes the development renal failure, gastroenteritis, seizures. Excess copper is most often observed in people who excessively consume synthetic dietary supplements.
For an adult, the daily requirement of copper is 3 mg. Natural sources copper: legumes, eggs, potatoes, sprouted wheat grains, cocoa, quince, pineapples, rose hips, gooseberries, radishes, chocolate, bell pepper, coffee, nuts, dairy products, asparagus, rye bread, seafood, cherries, blackberries, eggplants, garlic, citrus fruits, tomatoes.
Iodine.
The most important function of this trace element is participation in the synthesis of the thyroid hormone - tyrosine. Iodine normalizes work endocrine system through the regular function of the thyroid and pituitary glands. Iodine also improves metabolic processes and promotes mental development, especially in children. It removes radioactive substances from the body, improves immunity, stabilizes hormonal background and so on.
It must be remembered that in pure form Iodine is not absorbed, and in large doses causes poisoning. With an excess of iodine, hyperthyroidism (including Graves' disease), tachycardia, muscle weakness, and diarrhea can develop.
With a lack of iodine, diseases of the nervous system, growth inhibition in children, the development of dementia, thyroid diseases, an increased risk of cancer, the inability to bear a child in pregnant women, and sterility in men can occur.
The iodine norm per day is 2-4 mcg per kilogram of body weight. Foods rich in iodine: sea salt, iodized salt, grapes, beans, potatoes, carrots, turnips, cod liver, seafood (especially seaweed), sea and ocean fish, vegetables Green colour, cabbage, tomatoes, ginger, oriental spices, eggs.
Zinc.
This element is part of the blood and muscle tissue. It regulates the function of hormones, stimulates reproduction, and increases sexual activity in general. It catalyzes chemical reactions while maintaining acid levels. Promotes skin regeneration, stabilization of the nervous system, etc.
With a deficiency of zinc in our body, the following disorders occur: growth inhibition and developmental delays in children, infertility, blurred vision, underdevelopment of the genital organs, weakness, hair loss.
An excess of zinc is a rather rare phenomenon, because the toxic dose of zinc is more than 159 mg per day, and the daily requirement is only 10-25 mg. Products high in zinc: lemons, honey, green vegetables, blueberries, cottage cheese, black currants, seafood, raspberries, dates, figs, apples.
Cobalt.
It is part of vitamin B12 and is involved in vital biochemical processes. This microelement promotes hematopoiesis, strengthens the immune system, participates in the synthesis of insulin, regenerates cells and tissues, and enhances protein synthesis.
With cobalt deficiency, the functioning of the nervous and circulatory systems is disrupted (most often in vegetarians).
An overdose of cobalt threatens toxic poisoning, which is possible with excessive use of synthetic drugs.
The daily norm of cobalt is 40-70 mcg. Products high in cobalt: bread and its by-products, legumes, eggs, nuts, rose hips , fish, strawberries, fermented milk products, animal kidneys and liver, butter, corn, cocoa, spinach, leafy greens, strawberries.
Chromium.
This element is a component of all living organisms, including humans. Chromium affects hematopoiesis, carbohydrate metabolism and energy processes in general, enhances the action of insulin, promotes the elimination of toxins, and lowers cholesterol levels.
Chromium deficiency increases glucose and cholesterol levels.
An excess of chromium leads to the development of eczema, dermatitis, bronchial asthma and even lung cancer.
Products rich in chromium: plums, hazelnuts, cherries, blueberries, Jerusalem artichokes, radishes, onions, potatoes, brewer's yeast.
Molybdenum
Stimulates the activity of enzymes that promote the synthesis and absorption of vitamin C, participates in the production of hemoglobin, removes uric acid from the body, and rids the body of alcohol toxins.
An overdose is dangerous for the body. It manifests itself as a sharp loss of weight, edema, and mental disorders.
Daily intake of molybdenum: 15-30 mcg for children, 75-300 mcg for adults. Sources of molybdenum are pistachios, wheat flakes, rice, rose hips, peas, cabbage, garlic, pasta, salt, corn, animal liver and kidneys, sunflower seeds, bread.
Selenium.
This element prevents the development of cancer. Selenium prevents cell mutation, improves immunity, neutralizes toxins and free radicals, enhances the effect of vitamins C and E and their antioxidant properties. Stimulates hemoglobin production and metabolic processes.
With a deficiency of selenium, the immune system weakens and the body is at risk of premature aging.
An excess of selenium causes poisoning of the body (more than 5 mg). The daily norm of selenium is 5 mcg.
Sources of selenium: sea salt, coconut, olive oil, olives, fish, sour cream, broccoli, seafood, garlic, salted lard.
Manganese
AND plays a very important role in the functioning of the central nervous system and reproductive system. It has a positive effect on the elimination of sexual impotence, improves memory, and reduces irritability. It promotes wound healing, stabilizes digestion, regulates fat and insulin metabolism, and removes toxins.
Manganese deficiency leads to ossification of the entire skeleton, joint deformation, depression, and dizziness.
An excess of this element reduces appetite, causes manganese rickets, hallucinations, weakened memory, causes drowsiness, urinary disorders, etc.
The daily intake of manganese is 5-10 mg. Products rich in manganese: eggs, oriental spices, lemon, tomatoes, gooseberries, nuts, meat, leafy greens, black currants, coconut, rose hips, radishes, lingonberries, raspberries, cereals.
For normal productive functioning of the body, a balance of microelements is required. It is easy to maintain with proper balanced nutrition.
What are microelements? Give examples and describe their biological
- Microelements are a group of chemical elements that are found in the human body in very small quantities, in the range of 10-3-10-12% (microelements with a content below 10-5% are sometimes called ultramicroelements). This is what determines their names: trace elements in German and English languages, oligoelements - from French authors, trace elements - in the works of V.I. Vernadsky.
Mineral (inorganic) substances included in the structure of the body perform many important functions. Many macro and microelements are cofactors of enzymes and vitamins. This means that without mineral molecules, vitamins and enzymes are inactive and cannot catalyze biochemical reactions (the main role of enzymes and vitamins).
Many minerals are essential structural elements of the body: calcium and phosphorus make up the bulk of the mineral matter of bones and teeth, sodium and chlorine are the main ions of plasma, and potassium is found in large quantities inside living cells.
The entire set of macro and microelements ensures the processes of growth and development of the body. Minerals play an important role in the regulation of immune processes, maintain the integrity of cell membranes, and ensure tissue respiration.
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Microelements– these are substances contained in the body to ensure its vital functions; they consist of metals and non-metals. They are responsible for necessary chemical reactions, but do not contribute to energy production. Micronutrients are needed by the body in small doses: less than 200 mg per day. Supplies must be replenished daily because they play an important role in metabolic processes.
The human body consists of 30 trace elements and various chemical compounds. 1 kg of weight accounts for 0.001% of substances, but this is enough for the operation of vital systems. A deficiency of one micronutrient negatively affects childhood development and the health of adults, because they are responsible for the normal functioning of the entire body. With the right balance, a person feels good. The body cannot produce chemical microelements on its own, so they must be supplied with the foods consumed. Each has a different content of microsubstances, so if you completely abandon plant or animal foods, health problems begin over time. If you are interested in proper lifestyle and nutrition, in addition to the ratio of proteins, fats and carbohydrates, you should take into account the amount of micronutrients. What are they, and what organs do they affect?
It is impossible to understand what microelements are without considering their varieties. Scientists divide them into 2 types:
- essential are considered vital, these include iron, copper, iodine, cobalt, molybdenum, chromium, selenium, manganese;
- conditionally essential ones are less important for the body, but their deficiency occurs extremely rarely (boron, bromine, lithium, fluorine, silicon, nickel, vanadium).
Some scientists also propose another classification: stable (about 0.05%), micropollutants, 20 elements contained in concentrations below 0.001%. The human body contains almost all the elements from the periodic table, but only 22 of them are called basic. The main characteristics are described in the table “Content of microelements in food products”.
Interesting! To balance your diet, you need to learn about the terrain and water quality. You should also monitor the levels of substances in products. For example, meat replenishes zinc, copper and silver, and fish - iodine, nickel and fluorine.
To restore the balance of elements, you need to monitor the condition of your nerves, often walk in the fresh air and follow the rules proper nutrition. Natural unprocessed chemicals products are an ideal source of essential substances.
Benefits for humans
Microelements in the human body are responsible for proper metabolic processes, the synthesis of hormones, enzymes and beneficial vitamins. If you comply with the norm of each substance in the body, we strengthen the immune system, improve blood formation, oxygen exchange in tissues and the development of bone tissue. The performance of the reproductive system also depends on the acid-base balance provided by microsubstances.
After a thorough analysis of the structure of the cells, scientists came to the conclusion that the liquid filling them is similar in formula to sea water, which was in prehistoric times. The composition is achieved through an optimal combination of important substances. If one of the components is missing for life, it begins to suck them out of its own tissues with accumulated nutrients. The functions of the elements and their importance for human life are indicated in the table below.
| Name | Sources | Benefits for humans | Consequences of lack | Daily norm |
| Copper | nuts, seafood | formation of red blood particles, maintaining skin elasticity, iron absorption | mental disorders, dermal pigmentation, anemia, pathological low temperature | children up to 2 mg, adults 3 mg, pregnant and lactating women 4 - 5 mg |
| Iron | peaches, blueberries, apricots, beans, cereals | maintaining a healthy nervous system, improving blood circulation | anemia | from 10 to 30 mg |
| Zinc | bananas, nuts, buckwheat, tekva seeds, cereals, beans | insulin production, strengthening the immune system, participating in the synthesis of hormones | low immunity, hair loss, depression | 10 – 25 mg |
| Manganese | beans, cereals, nuts | fatty acid metabolism, cholesterol regulation | elevated cholesterol, atherosclerosis | 5 – 10 mg |
| Cobalt | wild strawberries, strawberries, beets, legumes | activation of insulin production, protein formation | metabolic disorders | 40 – 70 mcg |
| Iodine | seaweed | support the functioning of nerve cells and the thyroid gland, protection against microbes | slow mental childhood development, goiter | 2 – 4 mcg/kg body weight |
| Fluorine | water, vegetarian food | strengthening nails, teeth, bones, supporting enamel health | diseases of teeth and gums | 0.5 – 4 mg |
| Selenium | grapes, mushrooms, seafood | prevention of development cancer cells, antioxidant, strengthen immunity, delay aging | frequent infectious diseases, weakened immune system, arrhythmia, shortness of breath | 5 – 10 mg |
| Chromium | whole grains, mushrooms | promotes carbohydrate processing, insulin production | increased blood sugar, diabetes, impaired glucose absorption | 100 – 200 mcg |
| Bromine | algae, cereals, legumes, nuts, sea fish | relieving seizures, strengthening cardiovascular diseases, strengthening the gastrointestinal tract, calming the nervous system | decreased hemoglobin levels, slowed growth in children, miscarriage in the first stage of pregnancy, insomnia | 0.5 – 2 mg |
| Molybdenum | gooseberries, black currants, spinach, any type of cabbage | lipid breakdown, metabolism activation | metabolic disorders, problems in the digestive system | up to 10 years 20 – 150 mcg, adults 75 – 300 mcg |
Refusal of one type of food leads to a change in the functionality of the body, so it is important to adhere to the principles of proper nutrition and carefully think through your menu. After just a week of changing your eating habits, you will see positive changes: nails and hair will become stronger, metabolism and work will improve internal organs.
Important! With the right amount of substances, you can lose weight to your desired size. Chromium, magnesium, zinc, iron, sodium, potassium, calcium, sulfur and selenium help you lose extra pounds without harm to your health.
Microelements are independently concentrated in different organs. Cadmium is concentrated in the kidneys, and zinc in the pancreas. Selective concentration promotes normal functioning and growth of the body.
Consequences of deficiency and overdose
If microelements do not constantly enter the tissues, this will negatively affect the functioning of internal organs. Reduced levels of micronutrients can be caused by severe blood loss, limited nutrition as a result of strict diets, and poor ecology. A deficiency of vital substances leads to pathologies and serious problems with well-being.
Pathologies arising from a lack of microelements
Microelementoses are diseases indicating a deficiency of elements. Timely response to body signals helps to get rid of further problems. Therefore, take a close look at even minor changes.
Symptoms of micronutrient deficiency often include:
- slow hair growth;
- muscle weakness;
- fragility and layering of the nail plate;
- destruction of tooth enamel;
- memory impairment;
- gastrointestinal tract malfunctions;
- changes in heart rate.
The presence of a deficiency is also indicated uncontrolled aggression, anger, depression, fatigue and drowsiness. To understand which microelements are missing, you need to take tests and undergo laboratory examinations. Based on the condition of the patient’s hair, nails and blood, specialists can identify gynecological, cardiovascular, therapeutic and urological problems.
Note! Overdoses of microelements, as well as their deficiency, lead to the development of diseases of internal organs. Do not overdo it and control the amount of substances you get from food.
By the appearance and functioning of the organs, you can independently determine which microelement is missing in the body. If you are overweight, you should increase the amount of manganese and chromium. If you have digestive problems, increase the dose of chromium. Zinc is also necessary for the prevention of dysbiosis, food allergies, and prostate dysfunction. Brittle nails indicate a deficiency of silicon and selenium. As we found out, microelements are necessary for a person to function normally and for the proper functioning of internal organs. They cannot be replaced or produced in the body, so maintaining optimal metabolic processes, the development and growth of a child, and immunity depends only on the person. To help the synthesis of microelements, you should eat properly and control the amount of daily intake of substances.
Microelements (micronutrients) are the most important substances on which the vital activity of organisms depends.
They are not a source of energy, but are responsible for vital chemical reactions. Needed in very small quantities ( daily norm measured in milli- and micrograms, less than 200 mg).
If the human body is subject to careful analysis, it becomes clear: we consist of different types chemical compounds, 30 of which are trace elements. They are responsible for the optimal functioning of the human body, and their deficiency has an extremely negative impact on the health of adults and the development of children.
Micronutrients: what are they?
The group of micronutrients in science is usually divided into 2 categories: essential substances (vital); conditionally essential (important for the body, but rarely in deficiency).
Essential microsubstances are: iron (Fe); copper (Cu); iodine (I); zinc (Zn); cobalt (Co); chromium (Cr); molybdenum (Mo); selenium (Se); manganese (Mn).
Conditionally essential micronutrients: ; bromine (Br); fluorine (F); lithium (Li); nickel (Ni); silicon (Si); vanadium (V).
According to another classification, microelements are divided into 3 categories:
- stable elements: Cu, Zn, Mn, Co, B, Si, F, I (available in amounts of about 0.05%);
- 20 elements that are present in concentrations below 0.001%;
- a subgroup of polluting elements, a stable excess of which leads to diseases (Mn, He, Ar, Hg, Tl, Bi, Al, Cr, Cd).
Almost all biochemical processes depend on the balance of microelements. And although their required amount is determined by micrograms, the role of these nutrients is enormous. In particular, the quality of metabolism, synthesis of hormones and vitamins in the body depends on microelements. These microsubstances strengthen the immune system, promote hematopoiesis, proper development and growth of bone tissue. The balance of alkali and acids and the performance of the reproductive system depend on them. At the cellular level, they support the functionality of membranes; in tissues, they promote oxygen metabolism.
Scientists say that chemical composition The fluid in the cells of the human body resembles the formula of sea water in prehistoric times. This is achieved by combining important microelements. And when the body experiences a lack of one or another substance, it begins to “suck” them out of itself (from the tissues where nutrients have accumulated).
Any disharmony of microelements is almost always the development of many diseases and pathological changes in the body.
And as some studies say, an imbalance of microsubstances of varying intensity is diagnosed in every third inhabitant of the planet.
Among the reasons causing shortages or an excess of useful elements, most often turn out to be:
- bad ecology;
- psychological tension, stressful situations;
- poor nutrition;
- long-term use of certain medications.
It is possible to understand which microelements a person lacks, as well as to find out the exact level of deficiency, only in a laboratory by donating blood for a biochemical analysis. But nutrient imbalance can also be seen by some external signs.
Most likely, a person experiences a lack of nutrients if:
- often exposed to viral diseases;
- signs of weakened immunity are obvious;
- the condition of hair, nails, skin has worsened (acne, rashes have appeared);
- became irritable and prone to depression.
Conditions caused by a lack of microelements
In addition, having carefully analyzed the state of your health, even without laboratory research Sometimes you can determine exactly what micronutrient the body needs and what it lacks at a given time:
By the way, interesting fact regarding hair. It is by their structure that it is easiest to determine micronutrient deficiency. Typically, hair contains from 20 to 30 microsubstances, while a blood or urine test will show the level of no more than 10 useful substances in the body.
How to keep balance
There are several rules for restoring the balance of microelements. There is nothing complicated or new in them, but in the modern rhythm of life we sometimes forget about these advice from doctors.
First of all, it is important to monitor the health of the nervous system, regularly spend time in the fresh air and eat right.
After all, the best source of most microelements is natural, environmentally friendly food.
By the way, if we talk about food sources, then most micronutrients are found in plant foods. The leader among products of animal origin could be called, which contains 22 microelements. Meanwhile, the concentration of nutrients in it is so low that it is impossible to talk about milk as a product that can provide a balance of substances. Therefore, nutritionists insist on the importance of a balanced and varied diet.
But according to biologists, it would be a mistake to think that, for example, all tomatoes in the world have an identical set of microelements. And even if a product contains the same nutrients, their amounts may differ significantly. These indicators are influenced by soil quality, plant variety and frequency of precipitation. Sometimes even vegetables of the same variety collected from the same bed can differ significantly in their chemical composition.
Causes of micronutrient deficiency:
- poor ecology, which affects the mineral and salt composition of water;
- improper heat treatment of products (leads to almost 100 percent loss of nutrients);
- diseases of the digestive system (prevent the proper absorption of microsubstances);
- poor nutrition (mono-diet).
| Microelement | Benefits for the body | Consequences of shortage | Sources |
|---|---|---|---|
| Iron | Essential for blood circulation and maintaining a healthy nervous system. | Anemia. | Beans, grains, peaches, apricots, blueberries. |
| Copper | Promotes the formation of red blood particles, the absorption of iron, and maintains skin elasticity. | Anemia, skin pigmentation, mental disorders, pathological decrease in body temperature. | Seafood, nuts. |
| Zinc | It is important for the production of insulin, takes part in the synthesis of hormones, and strengthens the immune system. | Decreased immunity, development of depression, hair loss. | Buckwheat, nuts, cereals, seeds (pumpkin), beans, bananas. |
| Iodine | Supports the functioning of the thyroid gland and nerve cells, antimicrobial substance. | Goiter, delayed development (mental) in children. | Sea kale. |
| Manganese | Promotes the metabolism of fatty acids, regulates cholesterol levels. | Atherosclerosis, increased cholesterol. | Nuts, beans, grains. |
| Cobalt | Activates insulin production and promotes protein formation. | Improper metabolism. | Strawberries, strawberries, legumes, beets. |
| Selenium | Antioxidant, prevents the development of cancer cells, delays aging, strengthens the immune system. | Shortness of breath, arrhythmia, weakened immunity, frequent infectious diseases. | Seafood, mushrooms, different varieties of grapes. |
| Fluorine | Strengthens bones, teeth, maintains enamel health. | Fluorosis, gum and dental diseases. | All vegetarian food, water. |
| Chromium | Participates in the processing of carbohydrates and the production of insulin. | Increased blood sugar, development of diabetes, improper absorption of glucose. | Mushrooms, whole grains. |
| Molybdenum | Activates metabolism, promotes lipid breakdown. | Impaired metabolism, disruptions in the digestive system. | Spinach, different varieties of cabbage, black currants, gooseberries. |
| Bromine | It has sedative properties, strengthens the body in case of cardiovascular and gastrointestinal diseases, and relieves seizures. | Slower growth in children, decreased hemoglobin, insomnia, miscarriages at different stages of pregnancy. | Nuts, legumes, grains, algae, sea fish. |
Microelements - essential for humans useful material. Metabolic processes, the development and growth of the child, the functioning of all systems (including reproductive), and the maintenance of performance and immunity depend on them. And since the body is not able to synthesize micronutrients on its own, it is important to take care of a rational and balanced diet in order to replenish the reserves of necessary elements daily.