Micronutrients are a type of micronutrient along with vitamins and macronutrients. Trace elements are involved in almost all metabolic processes, are part of body tissues, enzymes, etc. Micronutrients play a special role in the nutrition of pregnant women, the development of children and the maintenance of the health of the elderly, although the lack of these nutrients in food negatively affects the well-being of any person.

What are trace elements?

The concept of "trace elements" is part of the term "mineral substances". These are chemicals included in the periodic table, they have no energy value, but they play an important role in ensuring the life of the body, especially the circulatory, nervous and hormonal systems. The daily requirement for trace elements is no more than 200 mg (2 g).

Types of trace elements

Iron
It is part of proteins, including enzymes, and is involved in the transport of oxygen by the blood. Iron deficiency reduces muscle tone, leads to anemia, cardiovascular disease and gastritis. Iron competes with calcium and zinc, so it is better to use it separately. Iron absorption is improved by vitamins A and C. The daily requirement for iron is 4-18 mg for children, 18 mg for women, 10 mg for men. The main sources of iron are liver, meat, legumes.

Zinc
Included in the hormone insulin and most enzymes involved in metabolism. Zinc deficiency leads to developmental delays in children, anemia, cirrhosis of the liver, and sexual disorders. Zinc deficiency is especially dangerous for pregnant women - it can cause fetal malformations. Iron, calcium and folic acid (B9) prevent the absorption of zinc, while vitamin B2 contributes. The need for zinc is 3-12 mg in children, 12 mg in adults. Zinc is found in liver, meat, nuts and legumes.

Iodine
Necessary for the activity of the thyroid gland, is involved in the formation of a number of hormones. Lack of iodine can cause disorders of the hormonal system, developmental delay in children. The daily requirement for iodine is 60-150 mcg in children, 150 mcg in adults. Sources of iodine - sea salt, sea kale, seafood, fish.

Copper
It is part of a number of enzymes, participates in metabolism, helps to provide tissues with oxygen. Copper deficiency causes skeletal and cardiovascular disorders in children. Assimilation of copper worsen zinc and molybdenum. The daily requirement for copper is 0.5-1 mg. Sources of copper - liver, nuts, legumes.

Manganese
It is part of bone tissue and many enzymes, is involved in metabolism. Lack of manganese impairs lipid metabolism, leads to violations of the reproductive function. Iron and calcium impair the absorption of manganese. The daily requirement for manganese is 2 mg. Nuts, spinach, garlic, mushrooms are rich in manganese.

Selenium
It has an antioxidant effect, has an immunomodulatory effect. The lack of selenium entails the risk of deformation of the joints. The physiological need is 10-50 micrograms for children, 55 micrograms for women, 70 micrograms for men. Selenium is found in the liver, seafood, legumes.

Chromium
Participates in metabolic processes, enhances the action of the hormone insulin. The lack of chromium negatively affects the level of cholesterol in the blood. Iron interferes with the absorption of chromium. The physiological need for chromium is 10-35 mcg per day for children, 50 mcg for adults. Sources of chromium - fish, beets.

Molybdenum
It plays the role of a coenzyme in many processes. The lack of molybdenum reduces immunity. Molybdenum and copper negatively affect the absorption of each other. The need for molybdenum is 70 micrograms per day. Molybdenum is found in the liver, legumes, cereals, carrots.

Fluorine
Responsible for bone mineralization. Its deficiency leads to caries, and its excess causes stains on the tooth enamel (as a rule, this is due to an excess of fluoride in tap water). The physiological need for fluorine is 1-4 mg per day. Fluoride is found in fish and tea.

An excess of copper, boron, nickel, aluminum, tin and other minerals can have a toxic effect, so the content of these elements in food in most countries is legally limited.

On the issue of norms

The excess and deficiency of many microelements in food largely depends on the natural and climatic features of the region, the composition of water and soil, the predominance of plant or animal food in the traditional diet, the shortage of fish and seafood, and other factors, therefore, different consumption rates are introduced for different countries and regions. certain micronutrients.

The effect of individual trace elements on the human body has not been studied enough, therefore, recommendations on the need to use, for example, vanadium, nickel, boron, etc. not yet.

Expert: Galina Filippova, general practitioner, candidate of medical sciences

Trace elements (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 amounts (daily allowance is measured in milligrams and micrograms, less than 200 mg).

If the human body is subjected to careful analysis, it becomes clear that we are made up of different types of chemical compounds, 30 of which are microelements. 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

The group of micronutrients in science is usually divided into 2 categories: essential substances (vital); conditionally essential (important for the body, but rarely in short supply).

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, trace elements are divided into 3 categories:

• stable elements: Cu, Zn, Mn, Co, B, Si, F, I (available in an amount of about 0.05%);
• 20 elements that are present in concentrations below 0.001%;
• a subgroup of pollutants whose stable excess leads to diseases (Mn, He, Ar, Hg, Tl, Bi, Al, Cr, Cd).

Almost all biochemical processes depend on the balance of trace elements. And although their required amount is determined by micrograms, the role of these nutrients is huge. In particular, the qualitative process of metabolism, the 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, the performance of the reproductive system depends on them. At the cell level, they support the functionality of membranes; in tissues, they contribute to oxygen exchange.

Scientists say that the chemical composition of the fluid in the cells of the human body resembles the formula of sea water in the prehistoric era. This is achieved by combining important trace elements. And when the body experiences a shortage of a particular substance, it begins to “suck” them out of itself (from the tissues where nutrients have accumulated).

Any disharmony of trace elements 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 that cause a shortage or an overabundance of useful elements, most often are:

• bad ecology;
• psychological stress, stressful situations;
• irrational nutrition;
• long-term use of certain medications.

To understand which microelements a person lacks, as well as to find out the exact level of deficiency, can only be done in a laboratory by donating blood for biochemical analysis. But the imbalance of nutrients can also be considered by some external signs.

Most likely, a person experiences a lack of nutrients if:

• often exposed to viral diseases;
• obvious signs of weakened immunity;
• the condition of hair, nails, skin worsened (acne, rash appeared);
• became irritable, prone to depression.

Conditions caused by micronutrient deficiencies

In addition, after carefully analyzing the state of one’s health, even without laboratory tests, one can sometimes determine which micronutrient the body needs, what it lacks at a given time:

By the way, an interesting fact about hair. It is by their structure that it is easiest to determine the deficiency of trace elements. Usually, hair contains from 20 to 30 microsubstances, while a blood or urine test will show the level of content in the body of no more than 10 useful substances.

How to keep the balance

There are several rules for restoring the balance of trace elements. There is nothing complicated or new in them, but in the modern rhythm of life we ​​sometimes forget about these doctors' advice.

First of all, it is important to monitor the health of the nervous system, regularly visit the fresh air and eat right.

After all, the best source of most trace elements is natural, environmentally friendly food.

By the way, if we talk about food sources, then most of the micro-substances are found in plant foods. The leader among animal products could be called, in which there are 22 trace elements. Meanwhile, the concentration of nutrients in it is so low that it is not necessary 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 the tomatoes in the world have an identical set of trace elements. And even if the product contains the same nutrients, their amount can vary significantly. These indicators are influenced by soil quality, plant variety and rainfall frequency. Sometimes even vegetables of the same variety harvested from the same garden can differ significantly in their chemical composition.

Causes of micronutrient deficiency:

• poor ecology, which affects the mineral-salt composition of water;
• improper heat treatment of products (leads to almost 100% loss of nutrients);
• diseases of the digestive system (prevent the proper absorption of microsubstances);
• irrational nutrition (monodiets).

Trace elements are indispensable useful substances for humans. The processes of metabolism, the development and growth of the child, the functioning of all systems (including reproductive), the maintenance of working capacity 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 stocks of necessary elements daily.

Trace elements are chemical elements that are part of organisms in negligible amounts and are necessary for normal life.

Trace elements are part of hormones, vitamins and other biologically important substances that are directly involved in the intermediate metabolism, affecting the basic functions of the body (development, etc.). Trace elements enter the body of humans and animals with food and drinking water.

Below are examples of pathological phenomena observed in the body with a lack of trace elements.

See also Minerals (in nutrition).

Trace elements are chemical elements that are usually contained in organisms in small quantities (usually in thousandths and smaller fractions of a percent, but sometimes in large quantities - in hundredths and even tenths of a percent). Elements contained in amounts less than millionths of a percent are called ultraelements. In the composition of animal organisms, 55 microelements were discovered, which in total make up about 0.4-0.6% of the live weight of organisms.

Currently, microelements and ultraelements can be divided into three groups according to the knowledge of their significance for the mammalian organism (Table 2). Microelements of group I are constantly contained in animal organisms; many aspects of their physiological activity and some of its biochemical mechanisms have been elucidated; they are part of biologically active compounds and are in some cases irreplaceable. Trace elements of group II are also constantly found in animal organisms, but the forms of compounds, the physiological and biochemical role of a number of microelements of this group are little studied (IIa) or unknown (II6). Group III includes trace elements found in animal organisms, for which the quantitative content, as well as the biological role, have not been studied. In the blood of mammals and humans, 24 microelements are constantly found, including copper (100-120 µg%), manganese (12-15 µg%), cobalt (3-7 µg%), molybdenum (about 1 µg%), uranium ( 1-2 µg% in whole blood). 30 trace elements have been discovered in women's milk, including copper (40-61 µg%), zinc (140-210 µg%), cobalt (1-4 µg%).

Table 2. The content of trace elements in the body of mammals

Note. Groups are indicated in brackets in Roman numerals.

Some organs and tissues concentrate trace elements, forming their depot, with the help of which, in some cases, the regulation of the distribution of microelements in the body is ensured (Table 1). Most trace elements are part of organic compounds and often determine their high chemical and biological activity (for example, metal compounds with proteins, many enzymes, respiratory pigments, some hormones and vitamins). Organic compounds of trace elements are involved in the intermediate metabolism, affecting the basic functions of the body (development, growth, reproduction, hematopoiesis). Lack or excess of certain trace elements in food (cobalt, zinc, copper, manganese, boron, molybdenum, nickel, strontium, lead, iodine, fluorine, selenium) leads to metabolic disorders and the emergence of endemic diseases in humans and animals. Biogeochemical zoning should serve as one of the foundations of regional medicine.

The schematic map of biogeochemical zoning (printing table) shows the following biogeochemical zones and zonal provinces (in which signs of zones are combined in terms of concentrations and ratios of chemical elements).

Schematic map of the biogeochemical zoning of the USSR. (Compiled by V. V. Kovalsky.) Zones: 1 - taiga-forest non-chernozem; 2 - forest-steppe and steppe chernozem; 3 - dry steppe, desert and semi-desert; 4 - mountain; zonal biogeochemical provinces: 5-rich in Sr, poor in Ca; 6 - poor Cu, rich in Mo and sulfites; 7 - rich B; 8 - poor J and Co; azonal biogeochemical and (some mountainous) provinces: 9 - rich in Co; 10 - rich in Cu; 11 - rich Mo; 12 - rich in Ni; 13 - rich in Pb; 14 - rich F; 15 - rich in Ca and Sr; 16 - rich Se.

A. Taiga-forest non-chernozem zone. The biological reactions of organisms here are determined by the lack of calcium, phosphorus, potassium, cobalt, copper, iodine, boron; abundance of manganese and zinc, a relative excess of strontium; soils are acidic. Provinces are widespread throughout the zone: 1) poor in cobalt (in the tissues and milk of animals, the content of cobalt and vitamin B12 is reduced; endemic - acobaltosis, hypo- and avitaminosis B12 among sheep, less often cattle, rarely horses and pigs); 2) poor in copper (weakened synthesis of oxidative enzymes; hemosiderosis; endemic anemia in sheep, cattle, less often in other types of domestic animals); 3) poor in iodine (synthesis of thyroid hormones is impaired; endemic enlargement of the thyroid gland, endemic goiter among all types of domestic animals and in humans); 4) poor in calcium and phosphorus (impaired metabolism in bone tissue; endemic diseases of the osteoarticular system, more often in young animals); 5) poor in copper and cobalt (more often on peat soils) (weakened synthesis of vitamin B12 and oxidative enzymes; endemic acobaltose, complicated by a lack of copper hypo- and avitaminosis B12 in sheep and cattle); 6) poor in iodine and cobalt (in the regions of the Yaroslavl region, the Mari Autonomous Soviet Socialist Republic, etc.) (impaired synthesis of thyroid hormones is enhanced by a lack of cobalt; all animal species and humans suffer); 7) enriched in strontium, poor in calcium (in the regions of the Chita and Amur regions) (endemic disturbance of bone tissue formation; uro disease in animals and humans).

B. Forest-steppe and steppe chernozem zone. Biological reactions are determined by an abundance of calcium, cobalt, copper, iodine, sometimes a lack of potassium, manganese, often phosphorus. Soils are neutral, slightly alkaline. Biological reactions characteristic of other zones are not usually encountered. Endemic enlargement of the thyroid gland and goiter are found in animals on gray forest soils, in floodplains and on leached chernozems.

B. Dry steppe, desert and semi-desert zone. Biological reactions are determined by an increased content of sulfates, often boron, sometimes molybdenum, a lack of copper, manganese, and in some cases an excess of nitrates. Soils are neutral and alkaline. The provinces are widespread: 1) poor in copper, rich in sulfates and molybdenum (areas of the Terek-Sulak lowland, Uzbekistan, the Kulunda steppe) (the activity of liver sulfide oxidase and oxidative enzymes of the central nervous system is reduced; demyelination of the central nervous system; impaired coordination of movements, convulsions, paralysis; enzootic ataxia, paraplegia in lambs, less often in kids, calves); 2) rich in boron (Caspian lowland, Kulunda steppe) (the activity of amylase and partially proteinases of the digestive tract is reduced; boron excretion by the kidneys is impaired; endemic enteritis, often pneumonia in sheep, camels, and humans); 3) rich in nitrates (deserts of Central Asia) (endemic methemoglobinemia).

D. Mountain zones. Biological reactions are diverse and are determined by the variable concentration and ratio of many chemical elements. Provinces with a lack of iodine, cobalt and other elements are widespread; endemic enlargement of the thyroid gland, goiter, hypo- and avitaminosis B12 in various animal species and in humans.

Conventional signs indicate azonal biogeochemical provinces (the features of which do not correspond to the characteristics of the zones) and some mountainous provinces: 1) rich in cobalt (some regions of Azerbaijan) (synthesis of vitamin B12 is enhanced); 2) rich in copper (regions of Bashkiria) (endemic anemia, accompanied by degeneration of the liver in sheep); 3) rich in molybdenum (Ankavan province in Armenia) (the synthesis of xanthine oxidase is increased; the content of uric acid in the blood and urine is increased; endemic molybdenum gout in humans, molybdenum toxicosis in animals; 4) rich in nickel (regions of Aktobe region) (deposition of nickel in epidermal tissues , especially in the cornea of ​​the eyes; endemic eye diseases in lambs and calves); 5) rich in lead (Atkyz and Akhtalyk provinces in Armenia) (enrichment of human and animal organisms with lead; endemic nervous diseases - cephalgia, myalgia, etc.); 6) rich in fluorine (ossification is disturbed; deformation of the bones, narrowing of the cavity of the bone marrow canal; endemic fluorosis in animals and humans; 7) rich in calcium and strontium (Tajik SSR) (increased activity of phosphatase, increased content of strontium in the epiphyseal cartilage and bone tissue ; endemic chondrodystrophy, rickets); 8) rich in selenium (regions of the Tuva Autonomous Soviet Socialist Republic) (the content of selenium in animal tissues is increased; endemic disorders of keratin formation and anemia; enteritis, hepatitis, nephrosis in sheep, and possibly in other animal species); 9) poor in fluorine (reduced fluorine content in the enamel and dentin of the teeth; endemic dental caries in animals and humans); 10) poor in manganese (lowered activity of phosphatase, phosphorylase, isocitric dehydrase; endemic perosis in birds).

Different geochemical zones are characterized by different content of trace elements in soils, plant foods and drinking waters. There is a need to standardize the content of trace elements in the diets of humans and domestic animals as one of the important tasks of food hygiene, which can serve as the basis for the prevention of endemic metabolic disorders and endemic diseases. From this point of view, it is of great importance to determine the need for microelements in humans and animals, to regulate the content of microelements in human medical and food rations in a modern clinic for clinical nutrition. See also Minerals (in nutrition).

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 trace elements are also part of the body's precise work and must be dosed into it. Knowing the role of all useful elements, it is easy to control their intake and prevent their deficiency. What is a microelement, and how it is useful for humans.

trace elements- these are chemicals necessary for the flow of vital processes in the body of a living being. They are present in them in scanty quantities - less than 0.001%, but they play a very important role. Trace elements, their other name is micronutrients, are not an energy supplier, but participate in chemical reactions that are vital for the body. The human body consists of various types of chemical compounds, 30 of them 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 babies. The group of trace elements includes metals, non-metals and halogens.

The group of trace elements is divided into 2 categories. The first is the essential elements required for life. List of them: iron, copper, iodine, zinc, cobalt, chromium, molybdenum, selenium, manganese. The second is conditionally essential - needed by the body, but practically not lacking. 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 at a concentration of 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 poor 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

Trace elements in the human body perform a very important function, despite the fact that their content is 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 an increase in immunity, improve the process of hematopoiesis, normalize the development and growth of bone tissue. Trace elements 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 their excessive amount, it always reacts negatively to this imbalance. There are diseases or painful changes 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 normal environment.
• Psychological disorders, constant stress.
• Wrong 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 the imbalance can be recognized by some signs.

The lack 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. Eels came out.
• The person became irritable and prone to depression.

If you feel unwell, you can, after analyzing the state of health, independently determine which substances are few in the body. The main microsubstances, the deficiency of which leads to certain diseases, is shown in the table.

In addition, the work of the organic system signals the deficiency of trace elements.

This can be understood from the following state:

• Obesity - little chromium, zinc, manganese.
• Violation of food processing - zinc and chromium.
• Dysbacteriosis - zinc.
• Allergy to foods - zinc.
• Violation of the function of the prostate gland - zinc.
• An increase in blood sugar in the blood plasma - 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 micro-substances in the body will better show the composition of the hair, they contain 20-30 trace elements. A blood and urine test can show no more than 10 necessary trace elements.

How to keep the composition of the right substances

In order not to disturb the 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 more often in the air and eat a variety of foods. Organic food is considered the best source of micronutrients. More trace elements are found in plant foods. Milk can be distinguished from animal products, it contains 22 types of useful micro-substances. But their concentration is so low that this product cannot be considered capable of replenishing trace elements. Therefore, it is necessary to eat a balanced diet.

All plant foods contain different amounts of nutrients, even if grown in the same garden. The lack of trace elements in products can occur due to poor ecology where they were grown, improper heat treatment, here you can lose all the substances in the product. Some diseases of the gastrointestinal tract do not allow them to be completely absorbed. Various diets, especially when you lose weight on one product, also lead to micronutrient deficiencies. Trace elements necessary for a person are contained in products. Which of them and how many have them can be seen in the table.

If there is a deficiency of essential trace elements, it is necessary to replenish them with the help of vitamin-mineral complexes. Only after learning from the tests what is missing in the body, you can start drinking the complexes selected and prescribed by the doctor. Only knowing what microelements are and what role they play, you can control their level and be able to properly replenish it. In order for all systems to function normally, it is necessary to control the diet, diversify it, and in case of a deficiency of nutrients, take them from the outside. All the information presented is presented in one diagram.

The beneficial properties of trace elements are of great importance for the human body.

Our body contains various minerals. They are necessary to ensure the normal functioning of the whole organism. All these minerals are divided into two groups:

• macronutrients - substances that are present in the body in a volume of more than 0.01%;
• trace elements - substances, the volume of which in the body is less than 0.001%.

But, despite such a low concentration, microelements are especially valuable for the body.

trace elements- these are inorganic substances contained in the human body in very small quantities. Most of them are necessary for normal life. Trace elements are involved in the physiological processes of the body. A person receives trace elements with food.

trace elements in the optimal natural form and dosage is contained in bee products - such as flower pollen, royal jelly and drone brood, which are part of many natural vitamin and mineral complexes of Parapharm: Leveton P, Elton P, Leveton Forte ”, “Apitonus P”, “Osteomed”, “Osteo-Vit”, “Eromax”, “Memo-Vit” and “Kardioton”. 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 trace elements in the body

The role of trace elements 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 experience a lack of micronutrients. The lack of these substances in the body can lead to mental retardation of a person, as well as to blindness.

The body needs microelements every day, just like vitamins, because the work of all body systems depends on them. These substances are involved 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 trace elements die as soon as they are born.

Trace elements in the human body are primarily responsible for the formation and development of the central nervous system. They are also important in the formation of the cardiovascular system. In general, each trace element has an effect on a certain area in the body.

What are micronutrients?

What are trace elements: two groups

• essential (vital);
• conditionally essential (elements whose biological function is fully studied, but there are practically no cases of deficiency of these elements).

An adult is advised to take 150-200 mg of trace elements daily.

The group of essential trace elements includes iron, copper, iodine, zinc, cobalt, chromium, molybdenum, selenium, manganese.

The group of conditionally essential trace elements 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 acid-base balance, increasing immunity, regulating the reproductive system, taking part in bone formation, microelements bring a huge benefit to our body.

Any imbalance of microelements can provoke diseases, pathological and dangerous conditions, “microelementoses”.

Microelements play an important role in the formation of human immunity.

Essential trace elements

Essential trace elements are responsible for the optimal functioning of the immune system. It is especially important to replenish their supply in the summer, adding more fruits and vegetables to your diet, and in winter - dried fruits and nuts.

According to the effect of microelements on immunity, they can be divided into:

• immunomodulating (iron, iodine, copper, zinc, cobalt, chromium, molybdenum, manganese and lithium);
• immunotoxic (aluminum, arsenic, boron, nickel, cadmium, lead, mercury and others).

And if immunomodulatory trace elements are involved in the formation and maintenance of immunity, then immunotoxic chemical compounds have the opposite effect and destroy immunity. Under the influence of immunotoxic trace elements, unfortunately, a person gets daily. Industrial production, cars and public transport emit a huge amount of harmful substances into the air that can accumulate in our body. Their excess threatens with serious health problems.

Most micronutrients we get from food of plant origin, dairy and meat products contain less of them.

What foods contain trace elements

Why are trace elements needed and in what products are contained in the required amount. We are talking about essential micronutrients.

Iron.

Without iron, the process of hematopoiesis is impossible, hemoglobin cannot be formed, due to which all internal organs receive oxygen. Also, iron helps to increase immunity, participates in the synthesis of thyroid hormones, and normalizes redox processes in the body.

The lack of this trace element leads to anemia and growth retardation.

The presence of large amounts of iron in the body can cause acute gastroenteritis.

Every day a person should receive 10-13 mg of iron. Most iron contains: greens, soybeans, buckwheat, animal liver, halva, apples, eggs, pears, sea fish, pumpkin, black currant, gooseberry, beetroot, melon, porcini mushrooms, cucumber, mint, dog rose, brewer's yeast, forest 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 the synthesis of 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.

In excess, copper becomes toxic, causing kidney failure, gastroenteritis, and convulsions. Excess copper is most commonly seen in people who overuse synthetic-based supplements.

For an adult, the daily requirement for copper is 3 mg. Natural sources of copper: legumes, eggs, potatoes, wheat germ, cocoa, quince, pineapples, rose hips, gooseberries, radishes, chocolate, bell peppers, coffee, nuts, dairy products, asparagus, rye bread, seafood, cherries, blackberries, eggplant , 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 the functioning of the endocrine system through the regular function of the thyroid gland and pituitary gland. Also, iodine improves metabolic processes, promotes mental development, especially in children. It removes radioactive substances from the body, improves immunity, stabilizes hormonal levels, etc.

It must be remembered that in its pure form iodine is not absorbed, and at high doses it causes poisoning. With an excess of iodine, hyperthyroidism (including Basedow's 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 disease, an increased risk of cancer, inability to bear a child in pregnant women, and sterility in men can appear.

The norm of iodine 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, green vegetables, cabbage, tomatoes, ginger, oriental spices, eggs .

Zinc.

This element is part of the blood and muscle tissue. It regulates the function of hormones, stimulates the function of reproduction, increases sexual activity in general. It is a catalyst for chemical reactions while maintaining the acid level. Promotes skin regeneration, stabilization of the nervous system, etc.

With zinc deficiency, the following disorders occur in our body: growth inhibition and developmental delay in children, infertility, visual impairment, 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. Foods high in zinc: lemons, honey, green vegetables, blueberries, cottage cheese, black currants, seafood, raspberries, dates, figs, apples.

Cobalt.

It is part of vitamin B12, is involved in vital biochemical processes. This trace element promotes hematopoiesis, strengthens the immune system, participates in the synthesis of insulin, regenerates cells and tissues, enhances protein synthesis.

With a deficiency of cobalt, the functioning of the nervous and circulatory systems is disrupted (most often in vegetarians).

An overdose of cobalt threatens with toxic poisoning, which is possible with excessive use of synthetic drugs.

The daily norm of cobalt is 40-70 mcg. Foods high in cobalt: bread and by-products, legumes, eggs, nuts, rose hips , fish, strawberries, dairy 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.

Foods 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, rids the body of alcohol toxins.

An overdose is dangerous for the body. It is manifested by a sharp decrease in weight, edema, mental disorders.

The daily norm 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 action of vitamins C and E, their antioxidant properties. Stimulates the production of hemoglobin, metabolic processes.

With a deficiency of selenium, immunity weakens, 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 It plays a very important role in the functioning of the central nervous system, the reproductive system. It has a positive effect on the elimination of impotence, improves memory, 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 deformities, depression, and dizziness.

An excess of this element reduces appetite, causes manganese rickets, hallucinations, memory impairment, causes drowsiness, urination disorders, etc.

The daily norm of manganese is 5-10 mg. Foods 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 work of the body, a balance of microelements is required. It is easy to maintain with a proper balanced diet.