Microelements in the body: consumption standards and methods of replenishing the deficiency

Microelements

Potassium

The main benefits of potassium are to the nervous and cardiovascular systems. It removes excess fluid from our body. Paying attention to foods containing potassium is recommended for people with heart problems and high blood pressure. The average daily potassium intake should be in the range from 1.2 grams to 3.5

Products containing potassium

per 100 grams of net weight of the product

Potassium must enter our body with food regularly since it is not accumulated by the body.

Adviсe:

1. Baked or stewed potatoes retain about twenty percent more potassium than when boiled.
2. The sodium-potassium ratio in the body should be approximately 1:2. Therefore, if you like to eat particularly salty foods, you must not forget that the body will need more potassium for normal metabolism.
3. More vegetables and fruits in your diet.

Magnesium

Its role is important for protein synthesis and carbohydrate metabolism in the body, with the help of enzymes that are produced with the direct participation of magnesium. Like potassium, it is needed for the healthy functioning of the heart. It maintains the tone of the walls of blood vessels. Has a calming and vasodilating effect on the body

Magnesium in the average daily norm should enter the body in the range from 3 grams to 5

Sources of magnesium. Products containing magnesium.

per 100 grams of net weight of the product

Tips: 1 Alcohol, caffeine, and fatty foods interfere with the normal absorption of magnesium 2. Sugar and salt contribute to the accelerated removal of magnesium from the body 3 With a lack of vitamin E, the magnesium content in tissues is significantly reduced

Sodium

It is not produced by the body on its own. Therefore, it is worth thinking about those who abuse such things as “Salt-free diets”. After all, sodium is directly involved in the formation of gastric juice, in the processes of regulating kidney function, and in the delivery of glucose to cells. It provides thirty percent of the alkaline reserve in the blood plasma. Sodium, in the average daily norm, should enter the body within the range of 5 grams, this is approximately 1/3 of the daily salt norm and approximately 1⁄2 of a teaspoon of salt. You should not overuse salty foods as this can lead to the development of hypertension Norm may be greater during intense physical activity as a significant portion of the sodium will be lost from the body through sweat. Sodium is rock, table, and sea salts. The most beneficial for the body is salt obtained by evaporating sea water or sea salt, since it retains natural trace elements. Tip: Caffeine helps your body lose sodium. Don't overuse coffee.

Phosphorus

It helps us obtain energy from food by promoting the production of enzymes involved in this process. Helps normalize blood cholesterol levels by preventing lipid metabolism disorders. Eighty percent of phosphorus is found in bone tissue. Phosphorus, in the average daily norm, should enter the body in the range from 1 to 1.5 grams

Products with phosphorus

per 100 grams of net weight of the product

Advice: Phosphorus is absorbed by our body better if the products with which it comes are of animal origin and the amount of phosphorus in them is greater.

Calcium

This is the basis of bone tissue, it is also necessary for the proper functioning of the nervous system. It contributes to the normal course of metabolic processes and balance in the acid-base balance. With insufficient calcium, the body is at risk for the disease “Brittle Bone” (Osteoporosis). Calcium, in the average daily norm, should enter the body in the range from 1 to 1.2 grams

Sources of calcium. Products containing calcium

per 100 grams of net weight of the product

Tips: 1 Calcium is not absorbed at all without vitamin D 2 In combination: vitamin D, ascorbic acid, magnesium and phosphorus, calcium is absorbed much better. 3. If phosphorus begins to enter the body in large quantities, then the calcium level begins to decrease. The ideal calcium/phosphorus ratio is two to one. 4. Calcium levels drop and the body’s need for it increases with the abuse of alcohol, coffee, carbonated drinks, smoking, and consumption of fatty, sweet and salty foods.

Sulfur

Sulfur is part of the enzyme insulin, found in thiamine and present in amino acids such as cystine and methionine. Helps with collagen production. Sulfur helps in protecting our body from harmful bacteria by protecting the protoplasm of the blood. Participates in the processes of regulation and maintenance of blood clotting. Helps maintain bile concentration within acceptable limits. Helps protect us from exposure to harmful environmental conditions and radiation. Sulfur helps slow down the aging process of the body, improves the properties of skin, hair and nails. Participates in the processes of transporting oxygen to cells and removing carbon dioxide.

Products with sulfur

per 100 grams of net weight of the product

Tips: A sign of a lack of sulfur in the body is loose skin, thin lifeless hair and thin and brittle nails. Animal products contain more sulfur than plant products. Drink more freshly squeezed juices.

Chlorine

It is also important for many processes occurring in our body. Helps in regulating water metabolism and regulating osmotic pressure. Helps in the deposition of glycogen in the liver, maintaining optimal acid-base balance of cells. Helps remove toxins, carbon dioxide and waste from the body. Helps in the processes of fat breakdown. Chlorine, on an average daily basis, should enter the body in the range from 4 to 6 g Products containing chlorine :

• Table salt,
• Various seafood,
• Pickled products,
• More precisely, chlorine is contained in all products in the preparation of which table salt is used.

Bor

Read more about Boron and its effect on human health at the link

Classification of minerals

Minerals

– natural substances that make up rocks, ores, meteorites (from the Latin minera - ore). In bones, minerals are presented in the form of crystals, in soft tissues - in the form of a true or colloidal solution in combination, mainly with proteins.

• The first option is to divide 12 structural elements into groups: carbon, oxygen, hydrogen, nitrogen, calcium, magnesium, sodium, potassium, sulfur, phosphorus, fluorine and chlorine.
• 15 essential (vital): iron, iodine, copper, zinc, cobalt, chromium, molybdenum, nickel, vanadium, selenium, manganese, arsenic, fluorine, silicon, lithium.
• 2 conditionally essential elements: boron and bromine.
• “Candidates for necessity”: cadmium, lead, aluminum, rubidium.
• The remaining 48 elements are less significant for the body.

The second classification option, more suitable for a nutritionist:

• Macroelements. Contained in the body in large quantities. Sodium, potassium, calcium, phosphorus, iron, magnesium, chlorine, sulfur.
• Microelements. Their concentration in the body is low. These are zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium, etc.

Macronutrients

Iron

The level of iron in the body determines how capable our body is of resisting various diseases and infections. Iron promotes the formation of hemoglobin in the blood. With it, our body receives additional energy. If there is a deficiency in the body, a disease may occur - anemia. Iron, on an average daily basis, should enter the body in the range from 0.01 to 0.015 grams

Products containing large amounts of iron

per 100 grams of net weight of the product

Tips: 1. Iron obtained from foods of plant origin is absorbed somewhat worse than that obtained from fish or meat. 2. Vitamin C promotes iron absorption

Zinc

A very important element if you want your skin to remain beautiful and youthful. Zinc is present in a significant amount of enzymes that are responsible for oxidative and healing processes. Zinc takes part in the process of regulating the functioning of the gonads and the production of insulin. Zinc, in the average daily norm, should enter the body in the range from 0.01 to 0.015 grams

Products containing zinc

per 100 grams of net weight of the product

Tips: 1 The tannin contained in tea interferes with the proper absorption of zinc. This is important to remember for people suffering from anemia 2 Method of preparing foods: choose baking or stewing, this way you will retain more useful substances in the prepared dish

Copper

Participates in maintaining the normal state of the blood, stimulates bleeding. Helps in transporting oxygen to the cells of the body. Helps maintain immunity, absorb certain vitamins. Helps in the construction and regeneration of bone tissue. Helps in digestion processes Strengthens the walls of blood vessels Copper, on an average daily basis, should enter the body in the range from 0.34 to 1.3, depending on the age and physical condition of the person.

Products containing copper

per 100 grams of net weight of the product, in grams.

Tips 1 Copper interferes with the body's absorption of vitamin A, cobalt and zinc. 2 Helps with the absorption of iron.

Selenium

Promotes antioxidant protection of the body from free radicals due to its content in the enzyme glutathione peroxidase, which in turn fights the most harmful and dangerous free radicals. Helps in the fight against heart and artery diseases. Increases stem cell activity. Selenium, in the average daily norm, should enter the body in the range from 0.08 to 0.2 g Sources:

• Seafood
• Animal kidneys
• Liver
• Heart
• Chicken egg
• Wheat bran
• Corn grains, etc.

Tips: 1. Selenium is not contained in canned foods 2. In cooked foods, the selenium content is reduced by about half

Molybdenum

Present in many organs of the human body, approximately nine milligrams. Helps the body cope with harmful substances such as uric acid and aldehydes. Helps strengthen teeth, as it helps retain fluoride in the body. In case of alcohol intoxication, it reduces harm to the body. Promotes metabolism, is a prevention against gout and anemia. Takes direct part in the synthesis of amino acids and vitamin C

Molybdenum, in the average daily norm, should enter the body in the range from 0.07 to 0.3. The dose can be increased for impotence and caries. Sources:

• Pork liver
• Beef liver
• Legumes
• Leafy vegetables that are dark green in color
• Sunflower seeds
• Milk
• Eggs

Tips: 1 Molybdenum in the body increases its concentration if it lacks iron and copper. 2 Sodium, on the contrary, can lead to molybdenum deficiency in the body. And affects the metabolism of vitamins such as E, C, B12

Iodine

Many people have heard that consuming iodized salt is good for the thyroid gland. This is true, because iodine is involved in the synthesis of the thyroid hormone thyroxine. Helps in the creation of very important blood cells that patrol our body, detect and destroy foreign bodies and debris in cells (Phagocytes) Iodine is necessary for maintaining immunity and metabolism

Potassium

Potassium is rightfully considered one of the most important intracellular elements necessary for the normal functioning of endocrine glands and muscles, capillaries and blood vessels, nerve cells, brain, kidneys and liver.

Benefits of potassium

• Promoting the accumulation of magnesium, which is responsible for the smooth functioning of the heart.
• Normalization of heart rate.
• Regulating the acid-base balance of the blood.
• Prevents the accumulation of sodium salts both in cells and in blood vessels, which prevents the development of sclerosis.
• Supplying the brain with oxygen, which increases mental activity.
• Decreased blood pressure.
• Removing toxins and waste.
• Increased endurance and physical strength.
• Helping to cure allergic diseases.
• Increasing the removal of excess fluid from the body, which helps eliminate swelling.

Potassium deficiency (or hypokalemia) is manifested by the following symptoms:

• disturbances in the functioning of the heart and skeletal muscles;
• decreased mental and physical activity;
• memory impairment;
• sleep disorders;
• nervous disorders;
• increased sensitivity;
• decreased immunity;
• loss of appetite;
• frequent constipation;
• skin rashes.

Most often, the leaching of potassium from the body is caused by the following phenomena:

• excessive consumption of diuretics;
• taking glucocorticosteroids that reduce potassium reserves;
• intense physical activity;
• prolonged vomiting or diarrhea;
• consuming large doses of caffeine or alcohol.

Excess potassium (or hyperkalemia) leads to weakness (both physical and mental), speech impairment, and small intestinal ulcers. In severe cases, hyperkalemia can cause cardiac arrest.

Important!

Excess potassium leads to calcium deficiency.

What foods contain potassium?

The daily requirement of potassium for an adult is about 2–5 g.

Food sources of potassium:

• dried fruits;
• melons (melon, watermelon);
• legumes;
• kiwi;
• chocolate;
• potato;
• avocado;
• bananas;
• fish;
• broccoli;
• liver;
• dairy products;
• mushrooms;
• nuts and offal;
• citrus;
• grape;
• cabbage;
• beet;
• seeds;
• mint;
• Jerusalem artichoke;
• a pineapple;
• blackberry;
• red pepper;
• leafy greens;
• radish;
• radish;
• garlic;
• tomatoes;
• black currant;
• honey;
• cucumbers;
• Apple vinegar;
• eggplant;
• cereals;
• meat and offal;
• corn;
• Brewer's yeast;
• horseradish;
• apricot;
• pumpkin;
• cocoa;
• cherry;
• plum;
• cottage cheese;
• pumpkin;
• blueberry;
• white mulberry;
• rose hip.

Important!

Vitamin B6 enhances the absorption of potassium, while alcohol hinders it.

References

1. Seregina I. F., Lanskaya S. Yu., Okina O. I., Bolshov M. A., Lyapunov S. M., Chugunova O. L., Foktova A. S. Determination of chemical elements in biological fluids and diagnostic substrates children using mass spectrometry with inductively coupled plasma / Journal of Analytical Chemistry, 2010, volume 65, no. 9, p. 986-994.
2. Barrett S. Commercial hair analysis: Science or scam. Journal of the American Medical Association. 1985, v.254, p.1041–1045.
3. Skalny A.V. Chemical elements in human physiology and ecology. – M.: Publishing house “Onyx 21st century”: Mir, 2004, 216 p.
4. Singh N, Gupta VK, Kumar A, Sharma B. Synergistic Effects of Heavy Metals and Pesticides in Living Systems. / Front Chem. 2017;5:70.
5. Chen SX, Wiseman CL, Chakravartty D, Cole DC. Metal Concentrations in Newcomer Women and Environmental Exposures: A Scoping Review. / Int J Environ Res Public Health. 2022. 8;14(3)

Silver

Silver is a natural bactericidal metal, capable of destroying about 650 species of bacteria, which subsequently do not acquire resistance to this element (which cannot be said about modern antibiotics).

It is also important that antibiotics “kill” not only pathogenic microflora, but also beneficial ones, while silver preparations act exclusively on bacteria and viruses. Silver, absorbed by leukocytes, is transferred to the site of infection, where it not only neutralizes the site of infection, but also relieves inflammation. Such compounds also regenerate tissue, accelerating the healing of wounds and injuries.

But that’s not all: silver tones the body and strengthens the immune system.

Silver deficiency is quite rare.

An excess of this element can be observed in people who have been in contact with silver for a long time. In addition, an excess of silver can cause long-term treatment with silver nitrate preparations.

Symptoms of excess silver in the body:

• disturbances in the functioning of the central nervous system;
• visual disturbances;
• cough;
• decreased blood pressure;
• liver enlargement;
• diarrhea;
• nausea;
• vomit.

What foods contain silver?

The daily intake of silver is about 80 mcg. The toxic dose of silver is 60 mg.

The sources of silver in the body are food (vegetables, fruits, meat). But most of this element is contained in enriched water that has undergone special treatment, which can be done at home. To do this, water must be kept in a silver container (if one is not available, you can put silver objects in containers with water - these can be coins or cutlery).

Copper

Lack of minerals in water and food, for example, copper, leads to deterioration of the connective tissue, menstrual irregularities in women, allergic dermatoses, and cardiopathy.

When its content is increased in the body, chronic and acute inflammatory diseases appear, bronchial asthma develops, kidney and liver diseases appear, and malignant neoplasms form. With chronic intoxication of the body with copper, a person develops functional disorders of the nervous system.

Lead

Lead is considered one of the main pollutants of nature, but this does not prevent it from bringing certain benefits to the human body. Thus, lead, which accumulates mainly in bone tissue, is present in the body of an adult in an amount of 2 mg.

Benefits of Lead

• Helping improve growth as well as development.
• Ensuring metabolic processes occurring in bone tissue.
• Increase in hemoglobin content.
• Participation in iron metabolism.

In addition, lead is used in the treatment of skin diseases, tumor dermatitis and gonorrhea. But you should remember that lead is a poisonous metal that can cause poisoning.

Excess lead in the body can lead to the following serious problems:

• dystrophy of the muscles of the hands and pain in the limbs;
• general weakness and fatigue;
• decreased potency;
• deterioration of memory and mental activity;
• headaches;
• constipation;
• caries;
• increased blood pressure;
• weight loss;
• atherosclerosis;
• anemia;
• decreased immunity;
• depression.

Deficiency of this element is extremely rare, so there are no research data on its symptoms.

What foods contain lead?

The daily requirement for lead is about 10 - 15 mcg.

Important!

Doses exceeding 10 mg are most often fatal.

Plant foods contain more lead than animal foods.

Lead actively accumulates in cabbage, root vegetables (including potatoes), wheat bran, mushrooms (especially those growing near roads and industrial enterprises), seafood, fish (both fresh and frozen), gelatin, and canned food.

Calcium

Calcium is the most abundant mineral in the human body, present in the cells of the heart, nerves, and muscles.

Benefits of calcium

• Ensuring the correct formation of the skeleton, as well as the growth of the body.
• Transmission of nerve impulses.
• Promoting blood clotting.
• Reducing blood cholesterol.
• Strengthening the immune system.
• Prevention of caries development.
• Regulation of heart rate.
• Elimination of muscle pain.

The following manifestations indicate calcium deficiency in the body:

• tachycardia;
• arrhythmia;
• muscle pain;
• renal or hepatic colic;
• excessive irritability;
• memory impairment;
• hair loss;
• brittle nails;
• roughening of the skin;
• the appearance of grooves and pits on the tooth enamel.

Excess calcium leads to bone deformation, muscle weakness, impaired coordination of movements, spontaneous fractures, lameness, and increased heart rate.

Important!

An excess of calcium provokes a deficiency of zinc and phosphorus.

What foods contain calcium?

The daily calcium intake varies from 600 to 2000 mg (it all depends on the age and health status of the person). Thus, children are recommended to consume 600–800 mg of calcium per day; adolescents – 1000 – 1200 mg;

adults – 800 – 1200 mg; pregnant and lactating women - at least 1500 mg.

Food sources of calcium:

• dairy products;
• cabbage;
• dairy products;
• cheeses;
• white grapes;
• rose hip;
• nuts;
• garlic;
• carrot;
• asparagus;
• eggs;
• sea ​​fish;
• seafood;
• meat and offal;
• beet;
• legumes;
• seeds;
• cereals;
• cereals;
• olives;
• leafy greens;
• radish;
• cucumbers;
• tomatoes;
• potato;
• dried fruits;
• citrus;
• raspberries;
• currant;
• grape;
• pineapples;
• melons;
• pears;
• bananas;
• chocolate;
• honey;
• peaches;
• apples.

Gold

Gold is not only a valuable noble metal, but also one of the components of our body.
The benefits of gold

• Neutralization of many pathogenic microbes.
• Warming effect on the body.
• Improvement of cardiovascular activity.
• Strengthening the heart muscle.
• Normalization of immune processes (as an immunosuppressant, drugs containing gold are prescribed to patients with chronic infections or cancer).
• Strengthening the bactericidal effect of silver.

In medicine, preparations with gold are used in the treatment of rheumatoid arthritis, as well as polyarthritis. Thus, aurotherapy (from the Latin “aurum”, which translates as “gold”) is still considered one of the most effective methods of treating these diseases, along with the use of non-steroidal anti-inflammatory drugs. And the whole secret is that gold compounds introduced into the body have a depressing effect on macrophages, which helps inhibit the development of pathological immune reactions.

It must be said that the opinions of experts regarding medicines containing gold are ambiguous. On the one hand, their effectiveness is beyond doubt, on the other hand, they have side effects.

Important!

Some gold compounds can accumulate in the kidneys, liver, as well as in the spleen and hypothalamus, and this can lead to the development of organic diseases, dermatitis, stomatitis and thrombocytopenia.

Signs of increased sensitivity to gold:

• tooth decay;
• worsening mood;
• disturbances in the functioning of the kidneys and liver;
• deterioration of hair condition and growth.

What foods contain gold?

Gold is contained in only one product - corn, and even then in microportions, however, they are enough to replenish this element in the body.

It is recommended to “pamper” yourself with corn porridge at least once a month.

Rubidium

This is a rather little-studied element, often acting in the body as a potassium synergist (in other words, this element activates the same elements as potassium).

Benefits of rubidium

• Replacement of equivalent amounts of potassium in different processes.
• Elimination of allergies.
• Relieving inflammation.
• Calming the nervous system.
• Participation in the functioning of the respiratory tract, cardiovascular system, skin, smooth muscles and gastrointestinal tract.

Rubidium deficiency has the following consequences:

• development of mental illness;
• premature birth;
• decreased appetite;
• intrauterine growth retardation;
• significant reduction in life expectancy.

Despite the benefits of this element, one should not forget about the high toxicity of rubidium.

Signs of excess rubidium:

• development of allergies;
• headache;
• excretion of protein in the urine;
• arrhythmia;
• sleep disturbance;
• the appearance of skin irritations;
• chronic inflammation of the airways.

Mercury

Mercury (this element is also called the “metal of death”) is a component of water, soil and air, and, therefore, it is also present in the human body, although in extremely small quantities.

But everything is as scary as it seems at first glance, because mercury also has beneficial properties, including:

• tissue change and restoration;
• stimulation of intelligence;
• awakening of consciousness.

Important!

As a therapeutic agent, mercury is taken exclusively as prescribed by a doctor and under his supervision, but it is important to remember that this metal is not used in its pure form, but only in combination with sulfur.

Important!

Small doses of mercury coming from food do not accumulate in the human body, but are mainly eliminated from it through the kidneys, colon, bile, sweat and saliva. Although daily consumption of foods containing mercury (especially fish) may have some toxic effects.

Particularly dangerous are mercury vapors, as well as organic derivatives of this metal formed in the aquatic environment under the influence of microorganisms. Particularly dangerous are areas with operating heavy industrial enterprises that are not equipped with modern treatment facilities. In such areas, the environment in general and people in particular are slowly but surely being poisoned by mercury vapor.

At the same time, mercury poisoning (we are not talking about cases of acute intoxication provoked by massive intake of mercury into the body) does not manifest itself for a long time, that is, it is asymptomatic.

Over time, the following symptoms of intoxication begin to appear:

• headache;
• dizziness;
• deterioration of memory and attention;
• inflammation of the gums;
• mild nausea;
• insomnia;
• hair loss.

A little more time passes, and the state of health worsens, which manifests itself:

• speech impairment;
• the appearance of causeless fear and nervousness;
• drowsiness;
• decrease in white blood cell count.

If these symptoms appear, you should immediately consult a doctor (especially if you live in an industrial area).

What foods contain mercury?

The average permissible rate of mercury in food is about 0.5 – 1 mg of this element per kilogram of food.

Mercury in minimal quantities that are not capable of causing poisoning is present in many food products - bread, flour, and canned food. But the most mercury is in fish (especially mackerel, tuna, swordfish). Therefore, fish is not recommended to be consumed daily.

Chlorine

This macronutrient regulates the water balance in the body, while performing a number of important functions, which we will discuss below.

The benefits of chlorine

• Removal of waste and toxins.
• Improves digestion by producing hydrochloric acid in the stomach.
• Improved liver function.
• Regulation of metabolism and acid-base balance.
• Elimination of edema.
• Increased appetite.
• Promoting the breakdown of fats.

Chlorine deficiency is manifested by decreased appetite, lethargy, memory loss, dry mouth and loss of taste. In severe cases, which are extremely rare, a lack of chlorine leads to hair and teeth loss.

An overdose of chlorine causes pain in the eyes, accompanied by watery eyes, a dry cough, and a rise in temperature (in severe cases, excess chlorine can cause pulmonary edema).

What foods contain chlorine?

The need for chlorine is fully satisfied by eating regular food, which contains an excess of table salt, which is the main source of chlorine in the body.

Important!

The toxicity of chlorine is manifested in a dose exceeding 15 g per day.

Main food sources of chlorine:

• salt;
• olives;
• eggs;
• seaweed;
• milk;
• cereals;
• bakery products;
• meat;
• condensed milk;
• mineral water.