Microelements and macroelements. A man is what he eats. Micro- and macroelements

Any living organism functions fully only if it is sufficiently supplied with micro- and macroelements. They come only from the outside, are not synthesized independently, but help the absorption of other elements. In addition, such chemical elements ensure the uninterrupted functioning of the entire body and its restoration in case of “problems”. What are macro- and microelements, why do we need them, as well as a list of products containing one or another option, is offered in our article.

Our body's need for these chemicals, called “microelements”, is minimal. That is why this name came about, but the benefits of this group are not in last place. Microelements are chemical compounds, which are contained in the body in negligible proportions (less than 0.001% of body weight). Their reserves must be replenished regularly, because they are required for daily work and normal functioning of the body.

Which foods contain essential microelements:

Name	Daily norm	Effect on the body	What products contain
Iron	From 10 to 30 mg.	Participates in the processes of hematopoiesis and supply of oxygen to all organs and tissues.	Pork, turkey, liver, legumes, nuts, vegetable oils, porcini mushrooms, buckwheat, eggs, cabbage, sea fish, cottage cheese, rose hips, apples, beets, carrots, garden and forest berries, greens.
Copper	Children up to 2 mg/day, adults about 3 mg, pregnant and lactating women an average of 4 - 5 mg.	Promotes the formation of hemoglobin and plays an important role in maintaining optimal blood composition.	Liver, legumes and grains, dried fruits, citrus fruits, eggs, dairy and dairy products, berries.
Iodine	The daily norm is 2 – 4 mcg/kg of human weight.	Promotes normal hormone synthesis thyroid gland. Strengthens immune system, regulates the functioning of the central nervous system and cardiovascular systems.	Sea and ocean fish, seafood, cod liver, carrots, cabbage, asparagus, beans, greens and leafy vegetables, grapes, strawberries, pineapple.
Zinc	From 10 to 25 mg, exceeding the norm up to 150 mg leads to toxic effects on the body.	Stimulation of brain activity, sexual activity, regeneration processes.	Sea fish and seafood, legumes, cottage cheese, eggs, carrots, beets, mushrooms, milk, figs, honey, apples, lemons, black currants and raspberries.
Chromium	Consumption ranges from 100 to 200 mcg/day. Excess leads to pulmonary diseases.	Strengthens bone tissue, promotes intoxication of the body and reduces cholesterol levels in the blood.	Meat and offal, legumes and grain bread, dairy products, potatoes, milk, onions, corn, cherries, plums, Jerusalem artichokes, blueberries and hazelnuts.
Cobalt	About 40 - 70 mcg.	Normalization of the pancreas.	Fermented milk products, eggs, fish, corn, liver and meat by-products, nuts, butter, legumes, strawberries, wild strawberries, cocoa and chocolate.
Selenium	The optimal dosage is from 5 mcg to 1 mg. An excess of more than 5 mg/day leads to poisoning of the body.	Neutralization of toxins and free radicals. Prevention of viral diseases.	Olive oil, brewer's yeast, legumes and grains, nuts, fish, organ meats, olives, garlic, mushrooms, sour cream.
Manganese	From 5 to 10 mg.	Stimulation of the immune system, formation bone tissue, removal of toxins.	Leafy vegetables and greens, sea fish, legumes and grains, fruits, garden and forest berries, brewer's yeast, dairy products, nuts, eggs, seeds and chocolate.
Molybdenum	Children under 10 years old - no more than 20 - 150 mcg / day, adults - 75 - 300 mcg / day.	Ensuring cellular respiration, regulating metabolic processes and removing uric acid from the body.	Legumes and cereals, rice, corn, cabbage, garlic, rose hips, carrots, sunflower seeds, pistachios.
Bor	From 0.2 to 3 mcg.	Strengthening the skeleton and bone tissue, normalizing hormonal metabolism, work endocrine system and lipid-fat metabolism.	Legumes, all types of cabbage, seafood, nuts, meat, fish, milk, prunes, apples and pears, dried fruits, grapes, raisins and honey.
Fluorine	From 0.5 to 4 mg/day.	Participates in the formation of bone and dental tissue.	Mineral water, cod liver, sea fish, meat, milk, seafood, nuts, leafy vegetables and herbs, eggs, pumpkin, fruits and berries.
Bromine	From 0.5 to 2 mg/day.	Regulation of the nervous system, increasing the activity of sexual function.	Dairy and bakery products, nuts, fish, legumes, dried fruits.
Lithium	The norm is up to 90 mcg/day, excess and intoxication occurs when up to 150 – 200 mcg/day is exceeded.	Prevention of nervous excitement, neutralization of the effects of alcohol in the body.	Meat and offal, fish, potatoes, tomatoes, herbs.
Silicon	From 20 to 50 mcg.	Provides tissue elasticity, strengthens bones and teeth, improves the functioning of the cardiovascular system.	Cereals, potatoes, Jerusalem artichoke, carrots, beets, bell pepper, caviar, fish, mushrooms, milk and dairy products, mineral water, nuts, grapes, wild berries, grapes, apricots, bananas, dried fruits.
Nickel	From 100 to 300 mcg/day.	Hormonal regulation, lowering blood pressure.	Sea fish, meat by-products, dairy and bakery products, carrots, leafy greens, mushrooms, berries and fruits.
Vanadium	From 10 to 25 mcg.	Regulation of carbohydrate metabolism, lowering cholesterol, providing the body with energy, normalizing the functioning of the pancreas.	Seafood, fish, nuts, legumes and grains, greens, cherries, strawberries, mushrooms, fatty meats, liver and meat by-products.

In total, there are about thirty microelements that are most important for our body. They are classified into vital for our body (they are often called essential) and conditionally essential, the lack of which does not lead to serious disorders. Unfortunately, most of us experience ongoing or recurring micronutrient imbalances, which can lead to poor health and well-being.

Macronutrients

Chemicals that the body needs higher than microelements are called “macroelements.” What are macronutrients? They are usually not presented in pure form, but in the composition of organic compounds. They enter the body with food and water. Daily requirement is also higher than in microelements, so a lack of one or another macroelement leads to a noticeable imbalance and deterioration in a person’s well-being.

Value and sources of macronutrient replenishment:

Name	Daily norm	Effect on the body	What products contain
Magnesium	About 400 mg/day.	Responsible for the health of muscles, nerves and immune system.	Cereals and legumes, nuts, milk, cottage cheese, fresh vegetables.
Calcium	Adults up to 800 mg/day.	Participates in the processes of bone tissue formation, normalizes the activity of the cardiovascular system.	Dairy and fermented milk products, meat, fish and seafood.
Phosphorus	Daily dose up to 1200 mg.	Necessary for brain activity, construction of bone and muscle tissue.	Sea and ocean fish, meat and bakery products, legumes, cereals, hard cheese.
Sodium	No more than 800 mg/day. An excess is fraught with swelling and increased blood pressure.	Necessary for regulating water balance in the body, affects blood pressure levels, the formation of bone and muscle tissue.	Table and sea salt. Many pure foods contain minimal amounts of sodium.
Potassium	2500 – 5000 mg/day.	Provides balanced work internal systems, normalizes blood pressure and ensures the transmission of nerve impulses.	Potatoes, legumes and cereals, apples and grapes.
Chlorine	Approximately 2 g/day.	Participates in the formation gastric juice and blood plasma.	Table salt and bakery products.
Sulfur	Up to 1 g/day.	It is part of proteins, normalizes their structure and internal exchange between body tissues.	Products of animal origin: eggs, meat and meat products, fish, dairy and fermented milk products.

If there is insufficient intake of necessary micro- and macroelements into the body, the deficiency is compensated with special multivitamin complexes. Choice suitable drug It is better to do it together with a doctor, based on special tests. They will show you exactly what your body needs. It is also very important to prevent an overabundance of elements, because this can lead to much more complex consequences. For example, when the consumption rate of bromine, selenium or phosphorus increases, the body is poisoned and its normal functioning is disrupted.

The existence of essential macro- and microelements was discovered relatively recently, but the benefits for our body are difficult to overestimate. Macro and microelements are involved in important functioning processes and ensure the digestibility of food. The lack of one or another element is negatively reflected in general work systems of the body, so you should definitely pay attention to the maximum variety of diet and the supply of these elements from the outside.

The role of macro and microelements for the human body is great. After all, they take an active part in many vital processes. Against the background of a deficiency of one or another element, a person may encounter the appearance of certain diseases. To avoid this, you need to understand why macro and microelements are needed in human body, and how many of them should be contained.

The importance of microelements in the human body

What are macro and microelements

All substances useful and necessary for the body enter it thanks to food and biological additives designed to eliminate the deficiency of certain substances. Therefore, you need to be extremely careful about your diet.

Before you begin to study the functions of micro and macroelements, you need to understand their definition.

And the meaning of microelements differs from macroelements quantitative indicators. Indeed, in this case the chemical elements are contained mainly in fairly small quantities.

Vital macronutrients

In order for the body to function and there are no malfunctions in its work, it is necessary to take care of the regular sufficient supply of necessary macro and microelements. Information regarding this can be considered using tables as an example. The first table will clearly demonstrate what daily intake of certain elements is optimal for a person, and will also help determine the choice of various sources.

Macronutrient name	Daily norm	Sources
Iron	10 – 15 mg	Products for the preparation of which wholemeal flour, beans, meat, and some types of mushrooms were used.
Fluorine	700 – 750 mg	Dairy and meat products, fish.
Magnesium	300 – 350 mg	Flour products, beans, green-skinned vegetables.
Sodium	550 – 600 mg	Salt
Potassium	2000 mg	Potatoes, beans, dried fruits.
Calcium	1000 mg	Milk products.

The recommended norms for the consumption of macronutrients, which were demonstrated in the first table, must be observed, because an imbalance in their use can lead to unexpected consequences. The second table will help you understand the required intake of microelements into the human body.

Name of trace element	Daily norm	Sources
Manganese	2.5 – 5 mg	Lettuce, beans.
Molybdenum	Not less than 50 mcg	Beans, cereals.
Chromium	Not less than 30 mcg	Mushrooms, tomatoes, dairy products.
Copper	1 – 2 mg	Sea fish, liver.
Selenium	35 – 70 mg	Meat and fish products.
Fluorine	3 – 3.8 mg	Nuts, fish.
Zinc	7 – 10 mg	Cereals, meat and dairy products.
Silicon	5 – 15 mg	Greens, berries, grains.
Iodine	150 – 200 mcg	Eggs, fish.

This table can be used as a visual example and will help guide you when creating a menu. The table is very useful and indispensable in cases of dietary adjustments caused by the occurrence of diseases.

The role of chemical elements

The role of microelements in the human body, as well as macroelements, is very great.

Many people don’t even think about the fact that they take part in many metabolic processes, contribute to the formation and regulate the functioning of systems such as the circulatory and nervous systems.

It is from the chemical elements that the first and second tables contain that things significant for human life come from metabolic processes, these include water-salt and acid-base metabolism. This is just a small list of what a person receives.

Biological role macronutrients are as follows:

• The functions of calcium are the formation of bone tissue. It takes part in the formation and growth of teeth and is responsible for blood clotting. If this element is not supplied in the required quantity, then such a change can lead to the development of rickets in children, as well as osteoporosis, and seizures.
• The functions of potassium are that it provides water to the cells of the body, and also takes part in acid-base balance. Thanks to potassium, protein synthesis occurs. Potassium deficiency leads to the development of many diseases. These include stomach problems, in particular gastritis, ulcers, heart rhythm problems, kidney disease, and paralysis.
• Thanks to sodium, it is possible to maintain osmotic pressure at a level acid-base balance. Sodium is also responsible for the delivery of nerve impulses. Insufficient sodium content is fraught with the development of diseases. These include muscle cramps and blood pressure-related diseases.

Thanks to sodium, it is possible to maintain osmotic pressure at a level

• The functions of magnesium are the most extensive among all macroelements. It takes part in the process of formation of bones, teeth, bile secretion, intestinal function, stabilization of the nervous system, and the coordinated functioning of the heart depends on it. This element is part of the fluid contained in the cells of the body. Considering the importance of this element, its deficiency will not go unnoticed, because complications caused by this fact can affect the gastrointestinal tract, the processes of bile separation, and the appearance of arrhythmia. A person feels chronic fatigue and often falls into a state of depression, which can affect sleep disturbances.
• The main task of phosphorus is energy conversion, as well as active participation in the formation of bone tissue. By depriving the body of this element, you may encounter some problems, for example, disturbances in the formation and growth of bones, the development of osteoporosis, and depression. To avoid all this, it is necessary to regularly replenish phosphorus reserves.
• Thanks to iron, oxidative processes occur, because it is included in cytochromes. Lack of iron can affect growth retardation, exhaustion of the body, and also provoke the development of anemia.

Thanks to iron, oxidative processes occur

The biological role of chemical elements lies in the participation of each of them in natural processes body. Insufficient intake can lead to a malfunction of the entire body. The role of microelements for every person is invaluable, so it is necessary to adhere to the daily norm of their consumption, which is contained in the table above.

Thus, microelements in the human body are responsible for the following:

• Iodine is necessary for the thyroid gland. Insufficient intake will lead to problems with the development of the nervous system, hypothyroidism.
• An element such as silicon ensures the formation of bone tissue and muscles, and is also part of the blood. A lack of silicon can lead to excessive bone weakness, increasing the likelihood of injury. The intestines and stomach suffer from deficiency.
• Zinc leads to rapid healing of wounds, restoration of injured skin areas, and is part of most enzymes. Its deficiency is indicated by changes in taste and restoration of damaged skin over a long period of time.

Zinc leads to faster healing of wounds

• The role of fluoride is to take part in the formation of tooth enamel and bone tissue. Its deficiency leads to damage to tooth enamel by caries and difficulties that arise during the mineralization process.
• Selenium ensures a strong immune system and takes part in the functioning of the thyroid gland. It can be said that selenium is present in the body in insufficient quantities when problems with growth and bone tissue formation are observed, and anemia develops.
• With the help of copper, electron transfer and enzyme catalysis become possible. If the copper content is insufficient, anemia may develop.
• Chromium takes an active part in the metabolism of carbohydrates in the body. Its lack affects changes in blood sugar levels, which often causes the development of diabetes.

Chromium takes an active part in the metabolism of carbohydrates in the body

• Molybdenum promotes electron transfer. Without it, the likelihood of damage to tooth enamel by caries and the appearance of disorders of the nervous system increases.
• The role of magnesium is to take an active part in the mechanism of enzyme catalysis.

Micro and macroelements that enter the body along with foods and dietary supplements are vital for humans, and indicate their importance; problems and diseases arising as a result of their deficiency. In order to restore their balance, it is necessary to choose the right diet, giving preference to those products that contain the necessary element.

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Macroelements are directly involved in the construction of organic and inorganic compounds of the plant, making up the bulk of its dry matter. For the most part they are presented in cells as ions.

The body of an adult contains about 4 grams, 100 g sodium, 140 g, 700 g and 1 kg. Despite such different numbers, the conclusion is obvious: substances collectively called “macroelements” are vital for our existence. Other organisms also have a great need for them: prokaryotes, plants, animals.

Proponents of evolutionary teaching argue that the need for macroelements is determined by the conditions in which life arose on Earth. When the land consisted of solid rocks, the atmosphere was saturated with carbon dioxide, nitrogen, methane and water vapor, and instead of rain, solutions of acids fell on the ground; macroelements were the only matrix on the basis of which the first organic substances and primitive forms of life could appear. Therefore, even now, billions of years later, all life on our planet continues to experience the need to update internal resources, and other important elements, forming the physical structure of biological objects.

Physical and chemical properties

Macroelements vary in both chemical and physical properties. Among them are metals (, and others) and non-metals (, and others).

Some physical and Chemical properties macroelements, according to the data:
Macronutrient	Atomic number	Atomic mass	Group	Properties	Kip temperature, °C	Temperature melt, °C	Physical condition under normal conditions
		14,0		non-metal	195,8	210,00	colorless gas
		30,97		non-metal	44,1		solid
		39,1		metal		63,5
		40,8		metal	1495		hard white metal
		24,31		metal	1095		silver-white metal
		3,07		non-metal	444, 6	112,8	fragile yellow crystals
		55,85	VIII	metal	1539	2870	silver metal

Macroelements are found everywhere in nature: in soil, rocks, plants, living organisms. Some of them, such as nitrogen, oxygen and carbon, are components of the earth's atmosphere.

Symptoms of deficiency some nutrients in agricultural crops, according to data:
Element	General symptoms	Sensitive crops
	Changing the green color of the leaves to pale green, yellowish and brown, Leaf size decreases The leaves are narrow and located at an acute angle to the stem, The number of fruits (seeds, grains) decreases sharply	Potato, Onion, Strawberries, Black currant,
	Curling of the edges of the leaf blade, Formation of purple color	Potato, Strawberries, Red Ribes,
	Edge burn of leaves, Lethargic leaves Hanging leaves Lodging of plants, Flowering disturbance Fruiting disorder	Potato, Strawberries, Black currant,
	Whitening of the apical bud, Whitening of young leaves The tips of the leaves are curved downwards The edges of the leaves curl upward	Potato, White and cauliflower cabbage,
	Leaf chlorosis	Potato, White and cauliflower cabbage, Black currant,
	Change in intensity of green color of leaves, Stems are woody, Slow growth	Sunflower,
	The color of the leaves changes to white, Leaf chlorosis	Fruit, Potato, Corn,

Role in the plant

Biochemical functions

A high yield of any agricultural crop is possible only if there is adequate and adequate nutrition. In addition to light, heat and water, plants need nutrients. Plant organisms contain more than 70 chemical elements, of which 16 are absolutely necessary - these are organogens (carbon, hydrogen, nitrogen, oxygen), ash microelements (phosphorus, potassium, calcium, magnesium, sulfur), as well as iron and manganese.

Each element performs its own functions in plants, and it is absolutely impossible to replace one element with another.

From the atmosphere

Plants mainly receive oxygen, carbon and hydrogen. They account for 93.5% of the dry mass, including carbon - 45%, oxygen - 42%, hydrogen - 6.5%.

Next in importance

for plants the elements are nitrogen, phosphorus and potassium:

The following macronutrients

no less important for the successful life of plants. Their balance affects many important plant processes:

Lack (deficiency) of macroelements in plants

External signs clearly indicate a deficiency of one or another macronutrient in the soil, and therefore in the plant. The sensitivity of each plant species to a lack of macroelements is strictly individual, but there are some similar signs. For example, with a lack of nitrogen, phosphorus, potassium and magnesium, old leaves of the lower tiers suffer; with a lack of calcium, sulfur and iron, young organs, fresh leaves and the growing point suffer.

The lack of nutrition is especially pronounced in high-yielding crops.

Excess macronutrients in plants

The condition of plants is affected not only by a deficiency, but also by an excess of macroelements. It manifests itself primarily in old organs and retards plant growth. Often the signs of deficiency and excess of the same elements are somewhat similar.

Symptoms of macronutrient excess in plants, according to:
Element	Symptoms
	Plant growth is inhibited at a young age In adults - rapid development of vegetative mass The yield, taste and shelf life of fruits and vegetables are reduced Growth and maturation are delayed Resistance to fungal diseases decreases Nitrate concentration increases Chlorosis develops at the edges of leaves and spreads between the veins Brown necrosis The ends of the leaves curl up Leaves fall
	Leaves turn yellow At the tips and edges, older leaves turn yellowish or brown Bright necrotic spots appear Early leaf fall
	Uneven ripening Lodging Reduced resistance to fungal diseases Reduced resistance to adverse climatic conditions The tissue is not necrotic Weak growth Lengthening of internodes There are spots on the leaves Leaves wither and fall
	Interveinal chlorosis with whitish necrotic spots The spots are colored or have water-filled concentric rings Growth of leaf rosettes Dieback of shoots Falling leaves
	The leaves are darkening The leaves are slightly smaller Shrinking of young leaves The ends of the leaves are retracted and die
	Harvest is decreasing General coarsening of plants
	The tissue is not necrotic Chlorosis develops between the veins of young leaves The veins are green, later the entire leaf turns yellow and whitish

Content of macroelements in various compounds

Recommended for use on sufficiently moist soddy-podzolic, gray forest soils, as well as on leached chernozems. They are capable of providing up to half of the total yield increase obtained from complete mineral fertilization (NPK).

Single-component nitrogen fertilizers are divided into several groups:

1. . These are salts of nitric acid and nitrate. Nitrogen is contained in them in nitrate form.
2. and ammonia fertilizers: produced solid and liquid. They contain nitrogen in ammonium and, accordingly, ammonia form.
3. . This is nitrogen in ammonium and nitrate forms. An example is ammonium nitrate.
4. Amide fertilizers. Nitrogen in amide form. These include urea and urea.
5. . This is urea-ammonium nitrate, water solution urea and ammonium nitrate.

The source of industrial nitrogen fertilizers is synthetic ammonia, formed from molecular nitrogen and air.

Phosphorus fertilizers are divided into several groups:

1. Contains in water-soluble form- simple and double superphosphates. Phosphorus from fertilizers in this group is easily available to plants.
2. Containing , insoluble in water, but soluble in weak acids(in 2% lemon) and alkaline ammonium citrate solution. These include waste slag, precipitate, thermophosphates and others. Phosphorus is available to plants.
3. Containing, insoluble in water and poorly soluble in weak acids. The phosphorus of these compounds can be completely dissolved only in strong acids. This is bone and phosphate meal. They are considered the most difficult to obtain sources of phosphorus for plants.

The main sources of phosphorus fertilizers are natural phosphorus-containing ores (apatites and phosphorites). In addition, phosphorus-rich waste from the metallurgical industry (open hearth slag, tomasslag) is used to produce this type of fertilizer.

The use of this type of fertilizer is recommended on soils with a light granulometric composition, as well as on peaty soils with low potassium content. On other soils with a high gross potassium reserve, the need for these fertilizers arises only when cultivating potassium-loving crops. These include root crops, tubers, silage, vegetable crops, sunflowers and others. It is typical that the effectiveness of potassium fertilizers is greater, the higher the supply of plants with other basic nutrients.

Potash fertilizers are divided into:

1. Local potassium-containing materials. These are non-industrial potassium-containing materials: raw potassium salts, quartz-glauconitic sands, waste aluminum and cement products, plant ash. However, the use of these sources is inconvenient. In areas with deposits of potassium-containing materials, their effect is weakened, and long-distance transportation is unprofitable.
2. Industrial potash fertilizers. Obtained as a result of processing potassium salts using industrial methods. These include potassium chloride, potassium chloride-electrolyte, potassium magnesium, potassium magnesium and others.

The source of production of potash fertilizers is natural deposits of potassium salts.

Magnesium fertilizers

Based on their composition they are divided into:

1. Simple- contain only one nutrient. These are magnesite and dunite.
2. Complex- contain two or more nutritional elements. These include nitrogen-magnesium (ammoshenite or dolomite-ammonium nitrate), phosphorus-magnesium (fused magnesium phosphate), potassium-magnesium (potassium magnesium, carnallite polyhalite), boron-magnesium (magnesium borate), calc-magnesium (dolomite) containing nitrogen, phosphorus and magnesium (magnesium ammonium phosphate).

The sources of production of magnesium-containing fertilizers are natural compounds. Some are used directly as sources of magnesium, others are processed.

Iron compounds are not added to the soil, since iron can very quickly transform into forms that are not assimilated by plants. The exception is chelates - organic compounds gland. To enrich with iron, plants are sprayed with iron sulfate, weak solutions of ferric chloride and ferric citrate.

Lime fertilizers

Soil liming is one of the methods of chemical reclamation. It is considered the most profitable way to increase productivity on acidic soils. Active substance lime fertilizers are calcium (Ca) in the form of calcium carbonate (CaCO 3) or calcium oxide CaO.

Lime fertilizers are divided into:

Content of macroelements in organic fertilizers

Organic fertilizers contain significant amounts of macroelements and are important means to restore soil fertility and increase agricultural productivity. The content of macroelements in organic fertilizers ranges from a fraction of a percent to several percent and depends on many natural factors.

Fresh on a bed of straw

includes the entire spectrum of microelements necessary for plant life: nitrogen - 0.45 - 0.83%, phosphorus - 0.19 - 0.28%, potassium 0.50 - 0.67%, calcium 0.18 - 0, 40%, magnesium 0.09 - 0.18%, sulfur 0.06 - 0.15% of the total volume of the substance, including water and organic matter.

Half-rotted litter

contains slightly more macroelements: nitrogen - 0.5 - 0.86%, phosphorus - 0.26 - 0.47%, potassium - 0.59 - 0.60%.

Horse

Transition

Lowland

Slurry

On dairy farms

And this is not a figurative comparison at all. In fact, we really need many elements from the periodic table, or rather, macroelements and microelements.

Macroelements are contained in quantities measured in tens and hundreds of milligrams per 100 g of living tissue or product. These are calcium, phosphorus, potassium, magnesium, sodium, chlorine, sulfur.

Microelements are present in concentrations expressed in micrograms (thousandths of a milligram). Experts consider 14 trace elements necessary for human life: iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum, vanadium, nickel, tin, silicon, selenium. Let's talk about the main ones.

Even the Egyptians in ancient times used zinc ointment For fast healing wound The first zinc deficiency conditions were described in 1961. People suffering from these conditions looked like lethargic dwarfs with skin covered in rashes, underdeveloped genitals, and an enlarged liver and spleen.

Contrary to the then widespread belief that heredity was to blame, Dr. Prasad tried to treat these patients with zinc salts and got good results!

Research in this area brought many discoveries about this “wonderful element,” as it then came to be called.

It turns out that zinc plays an important role in the processes of bone formation and the rapid healing of wounds and ulcers. But its remarkable properties do not end there. Zinc is essential for brain development, makes us resistant to stress and colds, prolongs the effect of insulin and is required during the initial period of puberty. In men, zinc deficiency can lead to infertility.

The reserves of zinc in the body are small - about 2 g. It is found in all organs and tissues, but the most zinc is found in muscles, liver, kidneys, prostate gland, and skin.

On a note

Zinc affects the activity of sex and gonadotropic hormones of the pituitary gland. Increases the activity of enzymes - intestinal and bone phosphatases, catalyzing hydrolysis. Zinc is also involved in fat, protein and vitamin metabolism, and in the processes of hematopoiesis.

With a lack of zinc, children lag behind in development and suffer pustular diseases skin and mucous membranes.

A person should receive 13–14 mg of zinc per day.

Sources of zinc include: cereals, wholemeal bread, mushrooms, garlic, herring and mackerel, sunflower seeds, pumpkin seeds, walnuts and hazelnuts.

Fruits and vegetables are low in zinc, so vegetarians and people who exclude meat, fish and eggs from their diets risk not getting enough zinc.

For a long time, selenium was considered a poison. Only in the 1950s was it discovered that this trace element prevents the development of necrosis in the liver in rats. Further research showed that with selenium deficiency, the heart, blood vessels and liver suffer, and pancreatic dystrophy also develops.

It has been established that cancer patients have very low levels of selenium in the blood. It was proven that the higher the level of selenium in the body, the less malignant the tumors were, and they were less likely to metastasize. According to some data, mortality from lymphomas, cancer of the digestive organs, lung and breast cancer is significantly lower in regions with high and medium selenium content in the soil. But an excess of selenium in the environment is also harmful. For example, with a high selenium content in drinking water enamel formation is disrupted. The most typical symptom of selenium toxicosis is damage to nails and hair, jaundice, arthritis, and anemia.

On a note

The presence of selenium in the body has an antioxidant effect, slowing down aging, helps prevent the growth of abnormal cells, and strengthens the immune system.

Selenium is necessary for the formation of proteins, it supports normal work liver, thyroid gland, pancreas.

Selenium is one of the components of sperm, important for maintaining reproductive function.

With a selenium deficiency, arsenic and cadmium accumulate in the body, which, in turn, aggravate the selenium deficiency.

Every day we need only 0.00001 g of selenium.

Sea foods are rich in selenium: herring, squid, shrimp, lobsters, lobsters. It is found in offal and eggs.

Among plant products, selenium is found in wheat bran, sprouted wheat grains, corn kernels, tomatoes, yeast, garlic and mushrooms, olive oil, cashews and almonds.

It should be taken into account that a lot of selenium is lost during cooking.

Chromium, as well as selenium, for a long time considered harmful to the human body. It was only in the 1960s that its necessity for living organisms was proven. It turns out that it's all a matter of dose.

With chromium deficiency, there is a decrease in glucose tolerance, an increase in the concentration of insulin in the blood, and the appearance of glucose in the blood. As well as an increase in the concentration of triglycerides and cholesterol in the blood serum, leading to an increase in the number of atherosclerotic plaques in the aortic wall. A deficiency of this microelement can lead to heart attacks and strokes.

On a note

Chromium is a permanent component of all human organs and tissues.

Chromium has an effect on hematopoiesis, insulin production, carbohydrate metabolism and energy processes.

At chronic poisoning chromium causes headaches, emaciation, inflammatory changes in the mucous membrane of the stomach and intestines. Chromium compounds cause various skin diseases.

The human need for this microelement ranges from 50 to 200 mcg. At the same time, the generally accepted diet contains one and a half to two times less chromium, and the diet of older people contains even less.

Chromium is absorbed mainly in the colon, and its absorption does not exceed 0.7% of the amount received with food.

Chromium absorption is affected by sufficient iron and zinc in the diet.

Chromium is necessary for patients with diabetes and atherosclerosis, as it reduces the level of sugar and triglycerides in the blood.

Sources of chromium: calf liver, black pepper, brewer's yeast, sprouted wheat grains, wholemeal bread, buckwheat, green peas, cherries, potatoes, corn, blueberries.

Sugar increases the loss of many microelements, including chromium.

We can say that this is simply a vital element for the human body in small doses and a threat to life when it comes to large doses gland. A lack of iron in the body causes one of the most common diseases in the world - anemia. According to WHO, about two billion people on earth suffer from iron deficiency!

Such a deficiency occurs when the need for iron is greater than its supply from food. Iron loss occurs mainly as a result of physiological bleeding (for example, menstruation) or due to various diseases, mainly gastrointestinal tract(for example, hemorrhoids).

Iron deficiency also occurs during periods of rapid growth in children and adolescents, as well as during pregnancy or breastfeeding.

The importance of iron for the body is due to the fact that it is involved in almost all reactions associated with breathing. Iron, as part of blood hemoglobin, carries oxygen, and as part of myoglobin, it ensures the supply of oxygen to all muscles, including the heart muscle. In addition, iron is involved in the “burning” of food, which gives a person energy.

Iron deficiency has a serious impact on general condition body: sleep is disturbed, performance, appetite, resistance to infectious diseases, weakness, malaise, dizziness, shortness of breath, and irritability appear. Children's ability to learn decreases.

There are also conditions associated with excess iron in the body - siderosis or hypersiderosis. To their early symptoms This includes liver enlargement, followed by diabetes mellitus and progressive darkening of the skin. Siderosis can also be hereditary and develop with chronic alcoholism.

On a note

Iron is a component of hemoglobin, complex iron-protein complexes and a number of enzymes that enhance respiration processes in cells. Iron stimulates hematopoiesis.

With iron deficiency in the body, cellular respiration worsens, which leads to degeneration of tissues and organs. Severe iron deficiency leads to hypochromic anemia.

The development of iron deficiency conditions is facilitated by a lack of animal proteins, vitamins, and hematopoietic microelements in the diet. Iron deficiency also occurs with acute and chronic blood loss, diseases of the stomach and intestines.

In the human body, on average, there is from 3 to 5 g of iron, and 75–80% of this amount is in hemoglobin iron, 20–25% is reserve, the rest is part of myoglobin, one percent is contained in respiratory enzymes that catalyze respiration processes in cells and tissues.

It should be borne in mind that iron from animal foods is absorbed several times better than from plant foods.

To replenish iron, you need to include in the menu liver, kidneys, tongue, squid, mussels, sea fish, parsley, dill, oatmeal and buckwheat, baker's and brewer's yeast, rose hips and a decoction of them, apples, pears, tomatoes, beets, spinach .

The first evidence that iodine is necessary component thyroid gland, were obtained at the end of the 19th century, when it was established that the main iodine-containing protein of the thyroid gland is thyroglobulin. Further studies showed that iodine is actively involved in the function of the thyroid gland, ensuring the formation of its hormones.

These hormones regulate metabolism, in particular energy processes and heat exchange. Thyroid hormones are also involved in regulating the function of cardio-vascular system, they are also important for the development of the central nervous system, for the growth of the body and its resistance to adverse environmental factors.

With insufficient iodine intake, thyroid disease occurs - endemic goiter.

According to WHO, on globe There are about 400 million patients with endemic goiter. As a rule, in the areas where most of these patients live, there is a deficiency of iodine in the soil. Endemic areas are the upper reaches of the Volga, the Urals, the North Caucasus, Altai, and a number of regions of Transbaikalia and the Far East.

On a note

Iodine is found in all plants. Some sea plants also have the ability to concentrate iodine.

The total amount of iodine in the body is about 25 mg, of which 15 mg is found in thyroid gland. Significant amounts of iodine are found in the liver, kidneys, skin, hair, nails, ovaries and prostate gland.

Iodine is involved in the formation of the thyroid hormone - thyroxine.

In children, iodine deficiency is accompanied by sudden changes in the entire structure of the body: the child stops growing, and his mental development is delayed.

Excess iodine in the body can be observed in hyperthyroidism.

The daily iodine requirement of an adult is 100–150 mcg. The need for iodine increases in pregnant and breastfeeding women.

Iodine enters the body both with food and with air and water.

Marine products are especially rich in iodine: fish, fish fat, seaweed, shrimp, squid. Good sources of iodine are dairy products, millet, buckwheat, potatoes, some vegetables and fruits (for example, carrots, onions, beets).

When cooking meat and fish, half of the iodine is lost, and when milk is boiled, a quarter of it is lost. When cooking chopped potatoes - 50%, and whole tubers - 30%.

The need for cobalt for humans was established thanks to our smaller brothers.

Its salts were used to treat cattle in cases of loss of appetite, emaciation, hair loss, slow growth and neurological disorders. This gave impetus to the study of cobalt deficiency in humans. It turned out that cobalt is one of the microelements vital for the body. It is part of vitamin B12 (cobalamin).

Cobalt is involved in hematopoiesis, functions of the nervous system and liver, and enzymatic reactions.

Cobalt concentration in food products depends on the season of the year (there is more of it in fresh vegetables), as well as on its content in the soil of different geographical zones. It has been established that with its low content in the soil, the number of diseases of the endocrine system and circulatory system increases.

On a note

Cobalt has a significant effect on hematopoietic processes. This effect is most pronounced when the content of iron and copper in the body is sufficiently high. Cobalt also activates a number of enzymes, enhances protein synthesis, participates in the production of vitamin B12 and the formation of insulin.

The daily human need for cobalt is 0.007–0.015 mg.

With a lack of cobalt, acobaltosis develops, which manifests itself in the form of anemia, emaciation, and loss of appetite.

If there is a sufficient content of vegetables and fruits in food, the human body usually does not lack cobalt.

Cobalt is found in meat and offal, dairy products, buckwheat and millet cereals, sea fish, brewer's yeast, leafy vegetables, strawberries, strawberries, rose hips, bird cherry, beets, peas, cottage cheese, eggs.

Potassium plays an important role in intracellular metabolism, in the regulation of water-salt metabolism, osmotic pressure, and the acid-base state of the body. It is necessary for the normal functioning of muscles, including the heart. One of the most important properties of potassium is the removal of water and sodium from the body. It is also involved in important metabolic processes and activates a number of enzymes.

On a note

Potassium is necessary for getting rid of toxins and treating allergies.

Potassium deficiency manifests itself in slow growth of the body and impaired sexual function, muscle cramps, interruptions in heart function.

Excess potassium can lead to calcium deficiency.

The most potassium comes from plant foods, meat and sea fish. Potassium-rich by-products, sunflower and pumpkin seeds, nuts, bird cherry, black currants, brewer's yeast, mint and birch leaves, oatmeal, millet, pearl barley and buckwheat, prunes, tomatoes, apricots, corn, potatoes, carrots, cabbage.

The total amount of calcium in the body is about 2% of body weight, with 99% of it contained in bone tissue, dentin and tooth enamel. It is therefore natural that calcium plays an important role in bone formation, especially in children.

Calcium is involved in all vital processes of the body. Calcium salts are a constant component of blood, cellular and tissue fluids. Calcium also affects the processes of muscle contractility, participates in the process of blood clotting and reduces the permeability of vascular walls, affects the acid-base state of the body, activates a number of enzymes, and affects the functions of the endocrine glands.

Calcium belongs to difficult-to-digest elements. Bad influence Calcium absorption is affected by individual acids, which form insoluble and completely indigestible compounds with calcium.

Absorption of calcium compounds occurs in the upper part small intestine, mainly in duodenum. Here, absorption is greatly influenced by bile acids.

With a lack of calcium, the following are observed: tachycardia, arrhythmia, muscle pain, vomiting, constipation, renal or hepatic colic. Increased irritability, disorientation, and memory loss are noted. Hair becomes coarse and falls out, the skin becomes rough, nails become brittle, and pits appear on the enamel of the teeth.

On a note

Protein affects calcium absorption. With a high-protein diet, about 15% of calcium is absorbed, and with a low-protein diet, about 5% is absorbed.

Coffee enhances the body's release of calcium.

Stress can reduce the ability to absorb calcium from the gastrointestinal tract.

The daily calcium intake is at least 1 g.

Calcium is found in soft bones of salmon and sardines, nuts, wheat bran, meat and organ meats, leafy vegetables, cauliflower and white cabbage, broccoli, egg yolks, cottage cheese, carrots, parsley, milk and cheese, as well as in plantain, motherwort, horseradish, celandine and white mulberry.

Magnesium is known to lower blood cholesterol levels. It has been proven that magnesium ion can also prevent the deposition of cholesterol on the walls blood vessels. In order to reduce cholesterol levels, it is recommended to supplement the diet with magnesium, vitamin B6, choline and inositol.

Scientists have also found that magnesium prevents the formation of kidney stones, reduces the excitability of the nervous system, normalizes muscle activity, regulating the processes of neuromuscular excitability. Magnesium ions are involved in the processes of carbohydrate and phosphorus metabolism, have an antispastic and vasodilating effect, stimulate intestinal motility and bile secretion, participate in immune reactions, influencing the processes of protein biosynthesis.

With a lack of magnesium, the development of a wide variety of external manifestations: from sudden dizziness, loss of balance, flickering spots before the eyes to twitching of the eyelids, tingling and stiffening of the muscles, hair loss and brittle nails. The first symptoms of magnesium deficiency are fatigue, frequent headaches, and increased sensitivity to weather changes. Then the heartbeat may increase, insomnia and fatigue may develop even after long sleep, tearfulness, acute pain in the stomach, a feeling of heaviness in the body.

On a note

Magnesium is a necessary component of all cells and tissues, participating together with ions of other elements in maintaining the ionic balance of body fluids; is part of enzymes associated with the metabolism of phosphorus and carbohydrates; activates plasma and bone phosphatase and is involved in the process of neuromuscular excitability.

Excess magnesium has a mainly laxative effect.

Magnesium enters the body with food, water and salt. Plant foods are especially rich in magnesium - sprouted wheat grains, bran bread, cereals, almonds, nuts, dark green vegetables, prunes, black currants, rose hips. It is also found in sea fish, meat and offal, milk and cheese.

Phosphorus metabolism is closely related to calcium metabolism. The human body weighing 70 kg contains about 700 g of phosphorus. The biological role of phosphates is extremely large. They ensure the course of metabolic processes, participating in the transfer of energy.

With the participation of phosphoric acid, carbohydrate metabolism is carried out in the body. Phosphoric acid is also involved in the construction of numerous enzymes (phosphatases) - the main engines of chemical reactions in cells. The tissue of our skeleton consists of phosphate salts.

Phosphorus enters the human body with plant and animal foods, and its absorption occurs with the participation of the enzyme alkaline phosphatase, the activity of which is increased by vitamin B.

The body's need for phosphorus depends on the amount of proteins, fats, carbohydrates and calcium supplied with food. With insufficient protein intake, the need for phosphorus sharply increases.

On a note

With a lack of phosphorus, rickets and periodontal disease are observed.

The highest amounts of phosphorus are found in dairy products, especially cheeses, as well as eggs and egg products. The most important sources of phosphorus are meat and fish, as well as caviar and canned fish. Legumes such as beans and peas are high in phosphorus.

Macroelements are substances beneficial to the body, the daily requirement for a person is 200 mg.

Deficiency of macroelements leads to metabolic disorders and dysfunction of most organs and systems.

There is a saying: we are what we eat. But, of course, if you ask your friends when was the last time they ate, for example, sulfur or chlorine, you will inevitably get a surprised response. Meanwhile, almost 60 chemical elements “live” in the human body, the reserves of which we, sometimes without realizing it, replenish from food. And approximately 96 percent of each of us consists of just 4 chemical names representing a group of macronutrients. And this:

• oxygen (65% in every human body);
• carbon (18%);
• hydrogen (10%);
• nitrogen (3%).

The remaining 4 percent are other substances from the periodic table. True, there are significantly fewer of them and they represent another group of beneficial nutrients - microelements.

For the most common chemical elements-macronutrients, it is customary to use the mnemonic name CHON, composed of capital letters of the terms: carbon, hydrogen, oxygen and nitrogen in Latin (Carbon, Hydrogen, Oxygen, Nitrogen).

Nature has assigned quite broad powers to macroelements in the human body. It depends on them:

• formation of the skeleton and cells;
• body pH level;
• proper transportation of nerve impulses;
• adequacy of chemical reactions.

As a result of many experiments, it was established: every day a person needs 12 minerals (iron, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, chlorine). But even these 12 cannot replace the functions of nutrients.

Almost every chemical element plays a significant role in the existence of all life on Earth, but only 20 of them are the main ones.

These elements are divided into:

• 6 main biogenic elements (represented in almost all life on Earth and often in fairly large quantities);
• 5 minor nutrients (found in many living things in relatively small quantities);
• microelements (essential substances needed in small quantities to support the biochemical reactions on which life depends).

Among the nutrients there are:

• macroelements;

The main biogenic elements, or organogens, are a group of carbon, hydrogen, oxygen, nitrogen, sulfur, and phosphorus. Minor nutrients are represented by sodium, potassium, magnesium, calcium, and chlorine.

Oxygen (O)

It is the second most abundant substance on Earth. It is a component of water, and it is known to make up approximately 60 percent of the human body. In gaseous form, oxygen becomes part of the atmosphere. In this form, it plays a decisive role in maintaining life on Earth, promoting photosynthesis (in plants) and respiration (in animals and humans).

Carbon (C)

Carbon can also be considered synonymous with life: the tissues of all creatures on the planet contain the carbon compound. In addition, the formation of carbon bonds contributes to the production of a certain amount of energy, which plays a significant role in the occurrence of important chemical processes at the cellular level. Many compounds that contain carbon ignite easily, releasing heat and light.

Hydrogen (H)

It is the lightest and most abundant element in the Universe (particularly in the form of the diatomic gas H2). Hydrogen is reactive and flammable. Forms explosive mixtures with oxygen. Has 3 isotopes.

Nitrogen (N)

Element with atomic number 7 is the main gas in the Earth's atmosphere. Nitrogen is found in many organic molecules, including amino acids, which are components of proteins and nucleic acids that form DNA. Almost all nitrogen is produced in space - so-called planetary nebulae, created by aging stars, enrich the Universe with this macronutrient.

Other macronutrients

Potassium (K)

(0.25%) is an important substance responsible for electrolyte processes in the body. In simple words: transports charge through liquids. This helps regulate the heartbeat and transmit impulses to the nervous system. Also involved in homeostasis. A deficiency of the element leads to heart problems, including heart failure.

Calcium (1.5%) is the most abundant nutrient in human body– almost all reserves of this substance are concentrated in the tissues of teeth and bones. It is calcium that is responsible for muscle contraction and protein regulation. But the body will “eat” this element from the bones (which is dangerous for the development of osteoporosis) if it senses its deficiency in the daily diet.

Necessary for plants to form cell membranes. Animals and humans need this macronutrient to maintain healthy condition bones and teeth. In addition, calcium plays the role of a “moderator” of processes in the cytoplasm of cells. In nature it is present in many rocks (chalk, limestone).

In the human body calcium:

• affects neuromuscular excitability - participates in muscle contraction (hypocalcemia leads to seizures);
• regulates glycogenolysis (the breakdown of glycogen to the state of glucose) in muscles and gluconeogenesis (the formation of glucose from non-carbohydrate formations) in the kidneys and liver;
• reduces the permeability of capillary walls and cell membranes, thereby enhancing anti-inflammatory and antiallergic effects;
• promotes blood clotting.

Calcium ions are important intracellular messengers that influence the production of insulin and digestive enzymes in the small intestine.

The absorption of Ca depends on the phosphorus content in the body. The metabolism of calcium and phosphates is regulated hormonally. Parathyroid hormone (parathyroid hormone) releases Ca from the bones into the blood, and calcitonin (thyroid hormone) promotes the deposition of the element in the bones, thereby reducing its concentration in the blood.

Magnesium (Mg)

Magnesium (0.05%) plays a significant role in the structure of the skeleton and muscles.

Is a participant in more than 300 metabolic reactions. A typical intracellular cation, an important component of chlorophyll. Present in the skeleton (70% of the total) and in the muscles. An integral part of body tissues and fluids.

In the human body, magnesium is responsible for relaxing muscles, removing toxins, and improving blood flow to the heart. A deficiency of the substance disrupts digestion and slows growth, leads to fatigue, tachycardia, insomnia, and PMS increases in women. But an excess of macronutrients almost always leads to the development of urolithiasis.

Sodium (Na)

(0.15%) is an electrolyte contributing element. It helps transmit nerve impulses throughout the body and is also responsible for regulating fluid levels in the body, protecting against dehydration.

Sulfur (S)

Sulfur (0.25%) is found in 2 amino acids that form proteins.

Phosphorus (1%) is concentrated preferentially in bones. But in addition, it contains the ATP molecule, which provides cells with energy. Present in nucleic acids, cell membranes, bones. Like calcium, it is necessary for proper development and functioning of the musculoskeletal system. In the human body it performs a structural function.

Chlorine (Cl)

Chlorine (0.15%) is typically found in the body in the form of a negative ion (chloride). Its functions include maintaining water balance in the body. At room temperature, chlorine is a poisonous green gas. A strong oxidizing agent, it easily enters into chemical reactions, forming chlorides.

The role of macroelements for humans

Macronutrient	Benefits for the body	Consequences of shortage	Sources
Potassium	An integral part of intracellular fluid, it corrects the balance of alkali and acids, promotes the synthesis of glycogen and proteins, and affects muscle function.	Arthritis, muscle diseases, paralysis, impaired transmission of nerve impulses, arrhythmia.	Yeast, dried fruits, potatoes, beans.
Strengthens bones, teeth, promotes muscle elasticity, regulates blood clotting.	Osteoporosis, seizures, deterioration of hair and nails, bleeding gums.	Bran, nuts, different varieties cabbage
Magnesium	Affects carbohydrate metabolism, reduces cholesterol levels, and gives tone to the body.	Nervousness, numbness of the limbs, pressure surges, pain in the back, neck, head.	Cereals, beans, dark green vegetables, nuts, prunes, bananas.
Sodium	Controls the acid-base composition, improves tone.	Disharmony of acids and alkalis in the body.	Olives, corn, greens.
Sulfur	Promotes energy and collagen production, regulates blood clotting.	Tachycardia, hypertension, constipation, joint pain, deterioration of hair condition.	Onions, cabbage, beans, apples, gooseberries.
Participates in the formation of cells, hormones, regulates metabolic processes and the functioning of brain cells.	Fatigue, absent-mindedness, osteoporosis, rickets, muscle spasms.	Seafood, beans, cabbage, peanuts.
Chlorine	Affects production of hydrochloric acid in the stomach, participates in the exchange of fluids.	Decreased stomach acidity, gastritis.	Rye bread, cabbage, greens, bananas.

All life on Earth, from the largest mammal to the smallest insect, occupies different niches in the planet's ecosystem. But, nevertheless, almost all organisms are chemically created from the same “ingredients”: carbon, hydrogen, nitrogen, oxygen, sulfur and other elements from the periodic table. And this fact explains why it is so important to take care of adequate replenishment of essential macroelements, because without them there is no life.