5 the role of the most important trace elements in the human body. Trace elements in the human body: their role, significance and norm

Human organism - complex mechanism where everything is interconnected. A special place in this system is occupied by trace elements, the lack of which can provoke the development serious problems with health. Therefore, it is important to know what a microelement is and what role it plays in the body. Let us consider in more detail the sources and the required amount of essential nutrients.

Every person who is interested in a healthy way life and proper nutrition, was interested in the meaning of such a word as "microelement". These substances are a group chemical elements consisting of metals and non-metals. Their body contains very little - less than 0.001% per 1 kg of body weight. Despite such meager values, this amount is quite enough to maintain the performance of all systems.

Trace elements, along with vitamins, are necessary for the body every day, because the productive work of all systems and organs depends on it. participate in metabolic processes as catalysts and activators. Therefore, their stocks must be replenished regularly.

The benefits of trace elements for the body

The right balance of trace elements is a guarantee wellness and performance of the body. You should know that the system does not produce chemicals on its own and comes only from outside. They are able to concentrate in various organs, for example, the pancreas is the place of "habitat" of zinc, and the kidneys - of cadmium. This phenomenon is called selective concentration. In other systems, tissues and organs are also present, but in smaller quantities.

What is, first of all, the basis for the normal growth of the body. Thousandths of chemicals are responsible for the formation of the cardiovascular and central nervous system even in the period of prenatal development.

Impact on immunity

Essential trace elements are responsible for the normal functioning of the immune system. It is especially important to replenish their reserves in the summer season by eating vegetables, fruits, and also in winter by introducing dried apricots, raisins, and nuts into the diet.

Immunotoxic chemical compounds have the opposite effect and negatively affect the defense system. Unfortunately, every person falls under their influence every day. Great amount harmful substances that throw out various industrial production, is in the air. People living in large cities suffer the most. An excess of harmful trace elements threatens with serious health problems.

Main trace elements

Almost the entire periodic table is present in the human body, but only 22 chemical elements are considered basic. They perform various functions and participate in metabolism. Every day, a person needs many trace elements, examples of which are given below. This is:

• Iron.
• Calcium.
• Zinc.
• Copper.
• Manganese.
• Molybdenum.
• Phosphorus.
• Magnesium.
• Selenium.

You can get the necessary trace elements primarily from food. Medicines - complexes of vitamins and minerals act as an additional source.

What causes micronutrient deficiencies?

Useful trace elements must be constantly supplied to the body. This is necessary for normal operation internal organs and systems. Insufficient intake of substances may occur against the background malnutrition, large blood loss, unfavorable environmental situation. The lack of chemical compounds is fraught with the development of serious disorders and pathologies. The most common problems include deterioration of the hair, nail plates, skin overweight, diabetes, diseases of cardio-vascular system and digestive tract, allergy.

Micronutrient deficiencies also affect the condition bone tissue, joints, which confirms the rapid "rejuvenation" of diseases such as arthritis, osteochondrosis, scoliosis. Experts claim that common cause infertility, violations of the monthly cycle and problems with potency is the low content of certain trace elements in the body.

Symptoms of micronutrient deficiencies

Diseases associated with an acute shortage of useful chemicals are called microelementoses. If the body needs any elements, it will certainly inform about it. For a person, in turn, it is important to see the “signals” in a timely manner and take measures to eliminate the deficit. First of all, you should pay attention to the state of the nervous system. Constant fatigue, drowsiness, irritability, depression indicate the presence of a problem.

Symptoms of micronutrient deficiencies also include:

• Slow hair growth.
• Dryness and integument.
• Muscle weakness.
• Brittle nails.
• Destruction of teeth.
• Disruptions in the heart rhythm.
• The development of autoimmune pathologies (lupus erythematosus).
• Memory problems.
• Disorders in the digestive system.

The symptoms listed are just a few of the symptoms. pathological condition. In order to determine which microelements are necessary for the body, you will need to go through laboratory research. The material for diagnosis can be the patient's hair, nails, blood. Such an analysis is often prescribed to determine the causes of pathologies of a gynecological, urological, cardiovascular and therapeutic nature.

Why does the body need iodine?

Having dealt with what a microelement is, it is necessary to pay attention to the most important for human body chemicals. Iodine is one of the main elements that regulate the work of all organs and systems. More precisely, it is necessary thyroid gland responsible for metabolic processes, the nervous system and the production of the hormone thyroxine.

Reduced immunity and problems with being overweight are the main signs of iodine deficiency. Deficiency of the element can cause the growth of the thyroid gland (goiter disease), hypothyroidism, mental retardation.

Iron

A certain microelement, iron, is also responsible for the processes of hematopoiesis and the supply of cells and tissues with oxygen. It contains about 0.005% in the body. Despite such a small number, not a single person can exist without this element. Iron is involved in the formation of red blood cells and lymphocytes, carries oxygen, and forms immunity. The metal is part of enzymes that prevent oxidative processes in the body, it is necessary for the transmission of nerve impulses, physical development and growth.

It should be borne in mind that excess iron also negatively affects the body. The development of such ailments as diabetes, atherosclerosis, pathologies of the liver and heart, violation of the digestive process (constipation, diarrhea, bouts of nausea) can be caused by an increased content of the element. It is quite difficult to remove it from the body, without the help of specialists it is almost impossible.

Iron deficiency most often manifests itself in the form of anemia, a low level of hemoglobin in the blood. The skin also suffers, dryness, cracked heels, a constant feeling of fatigue, dizziness appear.

The role of zinc

This chemical element is involved in almost all processes that occur in the body. Zinc is necessary for the immune system, growth and proper development, affects the production of insulin, and is involved in the functioning of the gonads in men. Deficiency often occurs in older people who have lost their sense of taste and smell. To maintain the health of the body, it is necessary to receive at least 12 mg of zinc per day. Vegetables, fruits, dairy products (especially cheese), cereals, dried seeds and nuts will help replenish its reserves.

Manganese

Important for the human body is a trace element called manganese. It is necessary for the nervous system, promotes the transmission of impulses, strengthens the immune system, and regulates the processes of the gastrointestinal tract. Without this chemical element, vitamins are poorly absorbed, eye pathologies develop. It has been established that manganese is an excellent prevention of diabetes, and in the presence of an ailment, it significantly slows it down. further development. The mineral is essential for the processing of sugar, so patients suffering from diabetes need to consume it in large quantities.

What threatens magnesium deficiency?

The body contains approximately 20 g of magnesium. The element is involved in the processes of protein synthesis, is necessary for brain function and maintaining the proper functioning of the immune system. Magnesium deficiency can be identified by frequent convulsions. Scientists have come to the conclusion that another important element- Calcium - cannot be normally absorbed by the body without magnesium. Preparations for strengthening bone tissue will not bring any benefit if the system is deficient in the second substance.

Most people with a history of cardiovascular pathologies and disorders in the functioning of the nervous system suffer from a lack of magnesium.

Doctors recommend to diversify the daily diet to a greater extent with cereals, which contain almost all the necessary trace elements. Examples positive impact these products can be observed with the naked eye: the condition of the skin improves, the weight and the functioning of the digestive organs normalize. Greatest Benefit bring the use of whole grains (brown rice, millet, buckwheat). An ideal product for breakfast is oatmeal, which contains the required amount of essential trace elements.

To normalize the level of trace elements, you need to eat some foods. This is:

• Walnuts, almonds, hazelnuts.
• Pumpkin seeds.
• Avocados, bananas, apples, citrus fruits.
• Peas, corn, beans.
• Seaweed.
• Fish and seafood.
• Milk products.
• Beef and pork liver, heart, kidneys.

Proper and balanced nutrition is a good prevention of the development of microelementosis.

The necessary trace elements are in full composition in the diet. But the microelements necessary for a person do not always enter the blood in sufficient quantities. This is due to the fact that refined food occupies a large share in modern food products. deep processing. In such dishes, vitamins and minerals are lost during the heat treatment. We offer to find out which trace elements, necessary for the body, are considered indispensable, and how their deficiency manifests itself. After all, everyone knows that the human body needs such trace elements as iron and zinc, manganese and chromium, selenium and phosphorus, calcium, sodium, chlorine and others.

The physiological role of trace elements depends on their completeness of presence and ability to interact with the cells of the human body.

What is the biological and physiological significance of trace elements in nutrition for the human body

Many minerals and trace elements benefit a living organism. Knowledge about the importance of trace elements in the body is constantly deepening and expanding. When agricultural products are grown on soils rich in minerals, then they contain all the necessary nutrients.

If many have heard or read about calcium, then people know almost nothing about cobalt, for example. And it is in the structure of vitamin B12 and prevents the development of pernicious anemia. If it is not in the soil, then it is not in plants, and in the meat of animals, and it does not enter the human body. And these are not all trace elements in the human body, and their importance for performance must be constantly taken into account.

The importance of trace elements is also present in genetics, so, in particular, copper is necessary for the reproduction of hereditary information. If you eat unrefined foods, then it enters the body enough. It is impossible to overestimate the importance of trace elements in nutrition: zinc is needed for protein synthesis and the activity of many enzymes. Without it, for example, the ability to bear children will be impaired. Manganese is actively involved in metabolic processes. The value of trace elements for a person is unlimited, for example, chromium is needed for the normal absorption of sugar.

In order to understand the importance of trace elements, you need to know that aluminum can be found in the human body, even if you never use aluminum utensils. So, it is necessary for the body. A person also has bromine, tin, mercury, nickel, silver. The physiological significance of microelements of this group has not yet been fully studied.

It was revealed that the deficiency of some minerals leads to the deficiency of others, all of them are interconnected. For example, for the absorption of calcium and iron, hydrochloric acid in which they dissolve, and this is impossible without B vitamins. This is the main biological significance trace elements - they allow you to fully absorb all the nutrients.

Phosphorus in the body is associated with proteins, then with fats, it is needed to build cellular structures. Calcium is ready to help the cell relax at the moment of necessary rest, and potassium is ready to stimulate it to work. Chlorine “flashes” at high speed either into the cell or out of it, ridding it of unwanted carbon compounds.

Trace elements can be both useful and harmful, it all depends on their dose.

What happens in the human body with a lack of trace element phosphorus?

85% of the phosphorus in the body is in the bones and teeth, together with calcium, it provides their strength. Usually it is enough in the diet, overdoses are very rare. Phosphorus occupies the second place in the quantitative content in the body. What happens with a lack of trace elements of this substance - bone tissue suffers first of all.

Calcium, magnesium and phosphorus are linked by metabolism. When more phosphorus is supplied than calcium, it is excreted in the urine as the calcium phosphate salt. Then the body loses both calcium and phosphorus. The lack of trace elements leads to a serious and persistent metabolic disorder.

With a deficiency of vitamin C, the basis of bone tissue is partially destroyed, then calcium and phosphorus are not built into the bone tissue. The lack of trace elements in the human body leads to brittle bones, because the base of the bone tissue is too weak to hold them. This once again suggests that vitamin-mineral complexes are needed.

The trace element phosphorus plays an important role in the synthesis of ATP molecules (adenosine triphosphoric acid), which is necessary for the energy processes of the body. The lack of microelements in the body seriously affects the ion exchange: it helps the cells of the nervous system to transmit incoming signals.

Note. Liver, yeast, wheat germ, lecithin, meat products are rich in phosphorus and poor in calcium, so calcium lactate or calcium gluconate is needed.

The value of the trace element manganese in the body

The name of the mineral comes from the Greek word for "magic". It is a micronutrient that is required by the body in very small amounts. But with normal nutrition, even this amount does not enter the body and there is a lack of trace elements, which manifests itself in a change in the metabolic system.

Manganese activates many enzymes in the body, therefore, it is an essential trace element. It is needed for growth, reproduction, wound healing, productive brain function, normal metabolism of sugar, insulin and cholesterol. Helps to absorb fats and is needed so that choline can perform its function in metabolism.

The cause of manganese deficiency is the lack of trace elements in the body, associated with the use of ground and refined grains for food. Deficiency can be caused by taking iron and calcium, which act as manganese antagonists. Deficiency is determined by analysis of hair samples.

Manganese helps in the treatment of diabetes by improving glucose balance. When examining patients with diabetes, no more than half of the required amount of manganese is found in the body. And this deficiency further disrupts the absorption of sugar.

It is the most important antioxidant, necessary for the formation of an enzyme that protects cells from the effects of free radicals. Strengthens the walls of arteries, making them more resistant to formation cholesterol plaques. Cholesterol loses its ability to settle on the walls of arteries.

Future fathers need manganese for normal sperm motility. For women, the deficit has more serious consequences: in pregnant women, the likelihood of anomalies in the development of the fetus and defects in its nervous system increases.

Manganese is a component of glucosamine (sugar-like substance), which is of paramount importance for joint health. The value of manganese for joints is no less than that of calcium.

With its deficiency, arthritis occurs, leading to the destruction of the joints.

Manganese deficiency increases the likelihood of epileptic seizures. The less manganese in the body, the more often seizures occur.

Can't be calculated correct dose manganese without linking it with zinc and copper. Zinc should be 2-5 times more than manganese. In excess, manganese is poisonous. The reason for the excess is not food or drugs, but pollution environment. More often, the problem is the lack of a mineral, zinc and vitamin C are needed for its absorption.

Note. Rich in manganese, nuts, bran, green leafy vegetables.

The most useful trace elements for humans and their properties: chromium

The list of the most useful trace elements is very wide, but among them there are those that allow you to normalize metabolism. Many diseases of our time are associated with a violation of blood sugar and insulin production. The easiest way to deal with these disorders is to limit your carbohydrate intake. A useful microelement chromium among nutrients is in first place in terms of its ability to normalize sugar levels.

The beneficial properties of micronutrients can be used in different ways, for example, chromium is used for disorders associated with insulin resistance. Insulin is the key that opens the doors of body cells to sugar (glucose). Many believe that the fact is that the pancreas produces little insulin. But it has been established that from the very beginning of the disease, the receptors (perceiving devices) are locked and not sensitive to insulin. This is called resistance, that is, insensitivity. Cells lack glucose, and the body sends an order to the pancreas for a new batch of insulin. Excess production of insulin is the cause of the disease.

What disorders are associated with resistance? These are obesity, unstable sugar levels, stroke, hypertension, as well as Crohn's disease, colitis, peptic ulcer, gastritis, sclerosis, Meniere's disease, migraine.

Chromium deficiency is involved in creating a vicious cycle. When there is little of it in the body, cravings for sugar increase. With what more people consumes sugar, the more chromium reserves are depleted. The only way to provide the body with chromium is its additional intake. The most useful trace elements for humans are more fully used in the body: chromium picolinate and polynicotinate.

Chromium is essential for the control of non-insulin-dependent diabetes (type 2), the most common and complex type of diabetes. It is also useful in insulin-dependent diabetes (type 1).

Type 2 diabetes develops exclusively with long-term use of refined carbohydrates. The body with type 2 diabetes cannot absorb chromium from food, a drug is needed.

Being overweight is one of the signs of insulin resistance. Chromium picolinate - The best way to get rid of excess fat, of course, while restricting carbohydrates. Obesity is a risk factor cardiovascular disease. The effect of taking chromium is more pronounced when taking chromium with a small amount of niacin.

Chromium increases the level of "good" cholesterol, cleanses the walls of blood vessels and reduces the level of "bad" cholesterol. Jumps in the level of sugar in the blood lead to a violation of the regulation of pressure, hypertension occurs.

Scientists have discovered that the main factor in aging is cell death due to high blood sugar levels. And the best way to fight sugar is chromium. He is also responsible for the condition of the arteries.

Note. Attention diabetics! If you are on daily blood sugar medications or injections, your need for these medications will decrease after taking chromium! It is necessary to properly reduce the dose of medications under the guidance of the attending physician.

Chromium is found in mushrooms, oats, if grown on soils rich in chromium. There is it in seafood and meat of animals that used chromium. The only product with a lot of chromium is brewer's yeast.

The role of the trace element iodine in metabolism

Iodine is fuel for the thyroid gland. What is the role of trace elements of iodine, everyone knows without exception thanks to television advertising. With food, iodine does not enter the body enough, and it is necessary not only for the thyroid gland. Immunity, brain function, hormonal balance of the body depend on it. The hormone thyroxine affects the mental and physical development, the growth process.

The role of trace elements in metabolism: lack of iodine, first of all, leads to dysfunction of the thyroid gland: it either begins to produce thyroid hormone in excess (hyperthyroidism), or, which is more common, weakens its function (hypothyroidism) up to a complete stop.

Compensation for iodine deficiency does not cure a gland with a weakened function; at best, iodine preparations help resume hormone production. So, with hypothyroidism, iodine preparations are not useful, because prolonged deficit leads to the replacement of gland cells with scar tissue, and it does not produce hormones. The function of the gland can be weakened up to its complete absence, while developing myxedema and weakening of mental activity.

The role of trace elements in the human body is invaluable: during pregnancy, iodine deficiency can lead to the birth of a child with mental, neurological and physical defects. Children with iodine deficiency develop learning disabilities. Iodine is used for imbalance of female sex hormones.

With iodine deficiency, the thyroid gland increases in size and a goiter develops. The size of the gland does not mean that its function is increased. Patients complain about discomfort in the neck, for discomfort. Thyroid hormones control the rate of metabolism and energy production. With a deficiency of hormones, a person constantly freezes, feels tired and apathetic. The heart rate slows down, pressure drops, body weight increases, no matter what food is used.

An overdose of iodine with the use of iodized salt and seafood cannot occur. Excess iodine is excreted in the urine, sweat, exhaled air.

The use of iodine should be under medical supervision. Large doses of the drug do not benefit, it is a prophylactic, not a therapeutic agent. It is better to regulate the intake of iodine with food. If the treatment consists of surgery, when the gland is completely removed, it is necessary to take thyroid hormones for life.

Note. The drug iodine is toxic and should not be taken uncontrollably. It is better to eat sea fish and algae. No need to give up iodized salt.

What is the role of the trace element vanadium in the human body?

Vanadium is a microelement that has a pronounced effectiveness in diabetes. This has been proven for sure. But there are not many works on a comprehensive study of vanadium: whether it is replaceable or irreplaceable for the human body. I remind you that the term "essential" in relation to vitamins and amino acids in official medicine has the meaning that these substances cannot be synthesized in the body on their own through the use of other substances as raw materials. Therefore, they must enter the body in finished form.

These trace elements have a role in the human body: this mineral has an insulin-like effect, that is, it contributes to a more efficient absorption of sugar in cells. This makes it possible to reduce the number of insulin injections. It lowers blood sugar levels and is effective in type 1 and type 2 diabetes.

The question of dose is very important. On the one hand, since vanadium is poorly absorbed into the blood, its large doses are necessary for the required amount in the blood, on the other hand, an overdose is dangerous. Taking the drug requires medical supervision. Currently, there is a search and study of vanadium compounds with other minerals and microelements.

Since vanadium has an insulin-like effect, that is, it acts like a hormone, bodybuilders have tried to use it to increase muscle mass. But it does not affect the metabolic processes in healthy people, but only in diabetic patients. Its intake does not contribute to muscle building.

Note. Vanadium is found in mushrooms, soybeans, cereals, sea fish, seafood.

What other trace elements are vital for a person: selenium

Some time ago, selenium, like vanadium, was generally not considered as a trace element beneficial to human health. But studies of the properties of selenium have shown that this substance is very effective.

Selenium is an anti-cancer antioxidant. Moreover, it is a powerful anti-cancer agent with a wide positive effect on the entire body. It has a positive effect on the immune system, which is very important when oncological diseases. Studies have shown a 50% reduction in mortality. Ability to influence the immune system biological role trace elements used in the treatment of AIDS. With the help of selenium, other antioxidant enzymes are produced in the body.

As an antioxidant, selenium protects the body from atherosclerosis, cataracts, and arthritis. With a low level of selenium, the risk of developing coronary diseases increases by 70%. In people with rheumatoid arthritis low levels of selenium in the body. Selenium protects against viruses, thus preventing herpes, hepatitis, even Ebola, which in recent times claims many lives in Africa.

The anti-inflammatory properties of selenium are used especially well when combined with vitamin E and other antioxidants. But its effect does not appear immediately, it can take about 6 months. until signs of improvement.

Low selenium levels are seen in asthma sufferers. It is also useful for psoriasis, it is best to apply it on the skin. Selenium is essential for the normal functioning of the thyroid gland. The properties of selenium in the field of neutralizing the action of toxic metals - lead, mercury, platinum - have been studied least of all. However, selenium is known to make them chemically inert.

The birth of healthy offspring depends on the presence of an optimal amount of selenium in the body. In conjunction with folic acid and zinc, selenium is critical for preventing spinal anomalies in newborns.

At acute pancreatitis selenium can save the life of the patient, it reduces inflammation of the gland. There is no way to determine the amount of selenium in food.

Note. Sources of selenium are nuts, eggs, meat, and whole grains.

The physiological role of the trace element molybdenum

The body needs very little molybdenum, but the effect of the trace element is significant. It cleanses the cells of the body of toxic compounds, the accumulation of which leads to depression, pain, chronic fatigue and impaired liver function. It is used to improve the body with allergies.

By ridding the body of toxins, it contributes to the clarity of thinking, which occurs with violations of the flora of the large intestine, with candidiasis.

The physiological role of the trace element is that molybdenum generates energy and helps the body synthesize hemoglobin. Its reception reduces pain of a different nature, including arthritis. The effectiveness of the trace element is versatile. It is noted that it is able to reduce the risk of colon cancer, contributes to the prevention of caries.

Sweet tooth, egg and alcohol lovers need a dose above the minimum. Their molybdenum supply decreases, and therefore the need for the mineral increases.

It is easily excreted in the urine. With gout, you need to pay attention: molybdenum increases the level uric acid which worsens the condition of gout. But even at high doses, this is rare.

Mineral substances related to trace elements: boron, silicon and germanium

Mineral trace elements have a wide range actions in the human body. All mineral substances related to microelements are contained in the world around us. But not all minerals are microelements, some of them are in the macro formula and a chemical reaction is required to obtain them.

Boron provides support for bones and sex hormones. The consumption rate of boron has not been established. For female bones, it is necessary no less than calcium.

With a boron deficiency, the clarity of thinking worsens and the coordination of eye movements is disturbed. Few studies have been conducted, but it has been established that boron is able to increase the level of estrogen in a woman’s body just as effectively as hormone preparations. replacement therapy. It can effectively resist osteoporosis. This is very important for those who are at risk of osteoporosis but who cannot take hormones because of the risk of developing cancer or because of high blood sugar levels.

The experiment also found that boron reduces the urinary excretion of calcium, the main component of bones, by half. Boron promotes efficient use vitamin D, responsible for the accumulation of calcium in the bones.

Boron reduces the content of oxalates in the urine, and this is the prevention of the development urolithiasis, in which kidney stones are formed from salts of oxalic acid. It improves the condition of patients with arthritis and osteoarthritis.

Boron is poorly absorbed into the blood, it does not cause poisoning. With food, our body daily receives boron mainly from drinking water.

Note. Sources of boron - vegetables, nuts, seeds. Lots of boron in wine and beer.

Silicon

The microelement silicon, as well as boron, vanadium and germanium, until recently were not considered at all as useful for the body's metabolic processes. Therefore, data on these trace elements are still scarce. But it is well established that they are necessary in the diet.

Silicon in multivitamin complexes, as a rule, is not contained. There are no data on silicon deficiency in the human body. It is believed that in sufficient quantities we get it with food.

It is needed for the formation of collagen, cartilage tissue, helps bones absorb calcium, needed for normal development blood vessels and brain, affects the strength and elasticity of blood vessels. Silicon is necessary for skin, hair, nails. Research into its properties is ongoing.

Note. There is almost no silicon in refined products. Instead of tablets, you can use horsetail extract, rich in silicon. Of the products rich in silicon, apricots, legumes and root crops (, turnips,). It is also found in corn, a whole grain.

Germanium

Germanium is a supplier of oxygen to tissues. There is evidence that germanium can speed up wound healing and reduce pain, improve overall well-being.

It is used for oncological diseases. Germanium compounds, primarily sesquioxide, strengthen the immune system, protect against free radicals, help the body remove toxins, and stimulate the production of oxygen. All this helps in the fight against cancer.

Sesquioxide (from the word "six") - its one molecule delivers six oxygen molecules to tissues. Doesn't like oxygen cancer cell, breeding in an anaerobic, oxygen-free environment. Other anaerobes also do not like oxygen, causing, for example, tetanus and gas gangrene.

If quince grows on your site, you are on long years you will be provided with delicious fruits - this plant is very durable, its life span ...

Trace elements in the human body are involved in the regulation of important processes. Their insufficient or excessive content leads to disruption of the organs and the development of pathologies. The deterioration of a person's condition is accompanied by various negative phenomena. Health requires both macro and micronutrients.

The benefits and role of trace elements are known to people with childhood. Minerals come from the food we eat. They are distributed unevenly throughout the body.

Most of the compounds settle in the human bones. Substances are divided into macro and microelements depending on the concentration composition.

The amount of macronutrients is determined in grams. Trace elements are contained in a minimum amount. This concentration is sufficient for the full functioning of organs and their systems.

The table shows the classification minerals. Most of them are trace elements.

Macronutrients and micronutrients are one of the components of tissues, hormones, enzymes. They are part of the intracellular fluid and regulate its composition. Some compounds are involved in hematopoiesis, bone formation, and are responsible for proper functioning. The human body contains many trace elements - almost the entire periodic table.

Functions of minerals

Each macronutrient performs an important function in the body. Often they are associated with the functions of other chemical elements. The role and functions of trace elements are different. Their importance for humans is to maintain chemical reactions, which are carried out at a certain concentration of compounds.

The amount of micronutrients needed depends on the activity of the lifestyle and individual features organism. The content of trace elements in the body can be determined using medical tests.

Zinc is one of the most important metals for humans. It should be taken daily in the amount of 15 mg. Numerous studies have shown that zinc is actively involved in the formation defensive forces body and maintaining the activity of the male sex glands. This is due to the content of the trace element in the tissues of the pineal gland (pineal gland), which is responsible for the implementation sexual functions in men and women.

Zinc is found in many enzymes that accelerate the metabolism of nucleic acids and organic matter. The value of a microelement for a person cannot be underestimated, since thanks to it the functioning of the thymus gland is supported, the growth of nails and hair is carried out.

Insufficient content increases the risk of developing tumor neoplasms. Skin diseases, anemia, decreased immunity - typical manifestations micronutrient deficiencies, in particular.

A person also needs iron daily. 1-2 mg per day is sufficient for normal hemoglobin and the occurrence of redox reactions. When selecting dietary products, it is important to consider that about 80% of the compound is not absorbed by the body. Therefore, with food it is necessary to receive 10-15 mg of the microelement.

The importance of iron for pregnant and lactating women is great. Vitamins and microelements are also necessary for the formation of a child. The attending physician will tell about the importance of microelements.

A healthy body needs a sufficient intake of the microelement copper. Metal ions are involved in hematopoiesis, metabolism. People with a high predisposition to diseases of the musculoskeletal system need more copper and other trace elements.

The body should normally receive 150 micrograms of chromium. A significant role of the compound is participation in glucose metabolism. This is especially important for diabetics. Normal concentration prevents the development of atherosclerosis, diabetes. In children, chromium contributes to normal growth and development.

The lack of an element is the cause of increased irritability, memory loss. With prolonged insufficiency, disturbances in activity are possible. Trace elements are necessary for the prevention of nervous disorders.

The body needs a regular supply of molybdenum. For an adult, the daily norm is about 150 micrograms. Increased concentration causes the development of "molybdenum gout".

The optimal amount provides disease prevention. Preparations containing a mineral are prescribed individually to the patient, since an excess of the dose may cause undesirable consequences.

The daily requirement for selenium is about 200 micrograms. The trace element has antioxidant properties, which ensures the prevention of cancer. The compound promotes the production of antibodies that enhance immunity. participates in the synthesis of red blood cells and prolongs sexual function.

AT male body is lost with the ejaculant. Therefore, men who are sexually active need an additional amount of the trace element. It is equally important to enrich the body with vitamins, as it increases the activity of metal ions. The value of selenium is to protect the body from colds.

The human body needs about 200 micrograms of iodine per day. It is necessary for the production of thyroid hormone, which controls the functioning of the brain and nervous system. With iodine deficiency, the development of endemic goiter is possible. Therefore, the main importance of the trace element is to maintain the proper functioning of the thyroid gland.

Daily rate vanadium is not precisely defined. In a balanced diet, the trace element should be present in an amount of 20-30 mcg. According to scientists, vanadium is important for the metabolism of fats and carbohydrates. A sufficient amount of the mineral prevents the development of caries. Minerals strengthen tooth enamel.

Vitamins and trace elements are important for the elderly. In the process of aging, they are poorly absorbed in the body, which is the reason for their shortage.

Trace elements in the human body play an important role. It is important to follow the diet, which should include a sufficient amount of them. The table reflects the macro and some trace elements needed by the body.

Sources of trace elements

Many food products contain trace elements necessary for the body. Their content in food plant origin not balanced enough. Animal food is characterized by a large number of trace elements. In such sources, the maximum balance is observed.

Vitamins and trace elements are necessary for each person in certain quantities. In the literature, there is probably a table that indicates a clear amount of macro and many microelements. Their role in the body is great.

You can get enough micronutrients from foods such as cereals, vegetables, legumes, dairy products, animal and poultry meat, eggs, seafood. To enrich the body with useful substances, the presence of products of various classes in the diet should be controlled.

Alternate ingredients daily as needed. Examples of proper balanced nutrition can be found in a special guide. It indicates the necessary macro and some microelements that must be supplied daily with food to the human body.

The role of minerals for people observing low calorie diet, is especially important. It is not always possible to get the right amount of nutrients from food. Then the person is prescribed pharmacy vitamins and minerals.

Pharmaceutical companies produce products with the required content of trace elements. A small table, which can be found in the instructions for each drug, reveals information about doses.

Each person has information about the role of trace elements. When developing the drug, the compatibility of vitamins and some trace elements included in its composition was taken into account. Vitamins and minerals, which are part of pharmacy complexes, completely restore the strength of the human body.

• Drops Beresh plus. The preparation contains ascorbic acid, macro and certain trace elements. It is indicated for people with impaired mineral metabolism in unbalanced diet, as well as pregnant women, nursing mothers. The tool is effective for significant physical exertion, excessive fatigue.

• Multimax. The vitamins and minerals that make up the pharmaceutical product support metabolic processes, restore strength during increased stress. The drug is able to strengthen the body's immunity, which is reduced under the influence of adverse factors.

• Vitamins Vitrum. Vitamins and minerals preparations eliminate beriberi and microelement imbalance. Effective use in the treatment of antibiotics and chemotherapy. Multivitamins with trace elements should be taken after consulting a doctor.

Trace elements in each organism perform a strictly assigned role. It should be borne in mind that during cooking, minerals lose their beneficial properties. In addition, the loss of substances increases if the rules for culinary processing of products are not followed. A lack of mineral compounds is more common than an excess. The value and role of trace elements in the body is determined by their important functions.

Any living organism fully functions only if there is sufficient supply of micro- and macroelements. They come only from the outside, they are not synthesized on their own, but they help the assimilation of other elements. In addition, such chemical elements ensure the smooth operation of the whole organism and its recovery in case of “malfunctions”. What are macro- and microelements, why do we need them, as well as a list of products containing one or another option, our article offers.

Our body's need for these chemicals, called "micronutrients", is minimal. That is why such a name came about, but the benefits of this group are far from last. Trace elements are chemical compounds that are contained in the body in negligible proportions (less than 0.001% of body weight). Their stocks must be replenished regularly, because they are required for daily work and normal functioning organism.

What foods contain the necessary trace elements:

In total, there are about thirty microelements 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 violations. Unfortunately, most of us experience persistent or intermittent micronutrient imbalances that can lead to poor health and well-being.

Macronutrients

Chemical substances, the body's need for which is higher than in trace elements, are called "macronutrients". What are macronutrients? Usually they are not presented in pure form, but as part of organic compounds. They enter the body with food and water. The daily requirement is also higher than in microelements, therefore, the lack of one or another macroelement leads to a noticeable imbalance and deterioration in human well-being.

Value and sources of replenishment of macronutrients:

With insufficient intake of the necessary micro- and macroelements into the body, the deficiency is replenished with special multivitamin complexes. The choice of a suitable drug is best done together with a doctor, based on special tests. They will show you exactly what your body needs. It is also very important not to allow an overabundance of elements, because this can lead to much more complex consequences. For example, with an increase in the consumption of bromine, selenium or phosphorus, the body is poisoned and its normal operation is disrupted.

The existence of essential macro- and microelements was discovered relatively recently, but the benefits for our body can hardly be overestimated. Macro and micronutrients are involved in important processes functioning, ensure the digestibility of food. The lack of one or another element is negatively displayed on common work body systems, so be sure to pay attention to the maximum diversity of the diet and the intake of these elements from the outside.

Almost everyone knows that the vast majority of all naturally occurring chemical elements (81) found in the human body. 12 elements are called structural, they make up 99% of the elemental composition of the human body: C, O, H, N, Ca, Mg, Na, K, S, P, F, Cl. In this case, the main building material are four elements: nitrogen, hydrogen, oxygen and carbon. The remaining elements, being in the body in small quantities, play an important role influencing the health and condition of our body.

According to scientists, the mineral composition of the intracellular fluid is similar to the composition of the prehistoric sea and is strictly maintained at the same level, even if you have to absorb chemical elements from other (bone, for example) tissues.

Whymineral elementsso important to our body and what explains that their effectiveness is achieved even in microscopic quantities?

Minerals together with water provide a constant osmotic pressure, acid-base balance, processes of absorption, secretion, hematopoiesis, bone formation, blood coagulation; functions would be impossible without them muscle contraction, nerve conduction, intracellular respiration.

trace elements act in the body by entering in one form or another and in small quantities into the structure of biologically active substances, mainly enzymes (enzymes).

Violated ecology, increased pace of life with the inevitable increase in stressful situations, food processing methods that “kill” biologically active substances not always good quality Food, - this is a far from complete list of the reasons for the growth of a deficiency of vital microelements and an excess of toxic ones that cause irreparable harm to health.

metropolitan residents, usuallysuffer from an excess of heavy metals in the body: lead, arsenic, cadmium, mercury, chromium, nickel. It's no secret that heavy metals are dangerous to health.

For example, accumulation of mercury in the body occurs imperceptibly, therefore mercury is so insidious that when it is poisoned, no specific, pronounced symptoms appear. The result of such poisoning may be speech disorder, nervousness, the appearance of a state of fear, drowsiness, leukopenia(decrease in the number of leukocytes in the blood). You can observe such changes in the appearance of a person: hair becomes dull, with split ends, nails exfoliate and break, the skin acquires an earthy hue, loses its elasticity.

Why is this happening? Because hair, like no other biological substrate, reflects the processes that have been going on in our body for years. The concentration of all chemical elements in the hair is many times higher than in the usual fluids for analysis - blood and urine. In blood serum, for example, you can determine the content of 6-8 elements, and in hair - 20-30. The content of trace elements in the hair reflects the microelement status of the body as a whole, and hair samples are an integral indicator of mineral metabolism. It is the hair that helps to diagnose chronic diseases when they do not yet manifest themselves.

An important advantage of this non-invasive (i.e. without penetration into human tissues and organs) method is that the sample can be taken without traumatizing the patient and the person does not risk getting any infection. Agree that during the AIDS epidemic, this is very important.

Iron (Fe)- the total iron content in the human body is about 4.25 g. Of this amount, 57% is in blood hemoglobin, 23% is in tissues and tissue enzymes, and the remaining 20% ​​is deposited in the liver, spleen, bone marrow and represent the "physiological reserve" of iron.

Average diet a person should contain at least 20 mg of iron, and 30 mg for pregnant women. It is important to remember that within a month, women lose almost twice as much iron as men. Iron is a vital element for the body.

It is included not only in the composition of hemoglobin, but also in the composition of the protoplasm of all cells. Iron is also a part of cytochromes (complex proteins belonging to the class of chromoproteins) involved in the processes of tissue respiration.

Contains in large quantities: in pork liver, beef kidney, heart and liver, wholemeal, raw clams, dried peaches, egg yolks, oysters, nuts, beans, asparagus, oatmeal.

Phenomena iron poisoning expressed vomiting, diarrhea (sometimes with blood), a drop in blood pressure, paralysis of the central nervous system and inflammation of the kidneys. With iron treatment, constipation may develop, as iron binds hydrogen sulfide, which weakens intestinal motility. With iron deficiencydevelops in the body Iron-deficiency anemia(anemia).

Excess iron in the body can lead to a deficiency of copper, zinc, chromium and calcium, as well as an excess of cobalt.

Iodine (J) Iodine is found in all plants. Some marine plants (bubble algae - Fucus vesiculosus, sea sponge Spongia maritima) have the ability to concentrate iodine. Total iodine in the body is about 25 mg, of which 15 mg - in thyroid gland. A significant amount of iodine is found in liver, kidneys, skin, hair, nails, ovaries and prostate.

The thyroid gland is a kind of central regulatory laboratory in which iodine compounds are formed and accumulated. The normal need for iodine is about 100-150 mg per day (for adults) and 175-200 mg per day (for pregnant and lactating women).

excess iodine in the body can be observed with hyperthyroidism, can develop and Graves' disease with goiter, exophthalmos, tachycardia. In addition, it is observed irritability,emaciation,muscle weakness, sweating, tendency to diarrhea. The basal metabolism increases, hyperthermia, dystrophic changes in the skin and its appendages, early graying, depigmentation of the skin in limited areas (vitiligo), and muscle atrophy are observed.

Insufficient intake of iodine adults develop a goiter (an enlarged thyroid gland). In children, iodine deficiency is accompanied by drastic changes the entire structure of the body. The child stops growing mental development delayed (cretinism). A large number of iodine is found in kelp (brown seaweed), soil-grown vegetables, rich in iodine, in onions , and all seafood .

Potassium (K)- the total content of potassium in the human body is approximately 250g. The daily requirement for potassium is 1.5-2 g. Potassium has the ability to loosen cell walls, making them more permeable to the passage of salts. Potassium is necessary for clarity of mind, getting rid of toxins, and treating allergies. The main manifestations of potassium deficiency are − growth retardation and sexual dysfunction.

Potassium deficiencycauses muscle cramps, heart failure. When used inside even large doses of potassium, its toxic effect is not manifested, except in cases of renal failure. Excess potassium can lead to calcium deficiency.

the best natural sources potassium are citrus fruits, tomatoes, whole leafy green vegetables, mint leaves, sunflower seeds, bananas, potatoes.

Calcium (Ca)- the total content of calcium in the human body is approximately 1.9% of the total weight of a person, while 99% of all calcium falls on the skeleton and only 1% is found in other tissues and body fluids. The daily requirement for calcium for an adult is 0.45-0.8-1.2 g per day.

Calcium in food, both vegetable and animal, is in the form of insoluble salts. Their absorption in the stomach almost does not occur. Absorption of calcium compounds occurs in the upper part of the small intestines, mainly in the duodenum. Here, absorption is strongly influenced by bile acids. Physiological regulation of blood calcium levels is carried out by parathyroid hormones and vitamin D through the nervous system.

Calcium is involved in all life processes organism. Normal blood clotting, occurs only in the presence of calcium salts. Calcium plays an important role in neuromuscular tissue excitability. With an increase in the concentration of ions in the blood calcium and magnesium neuromuscular excitability decreases, and with an increase in the concentration of ions sodium and potassium — rises. Calcium also plays a role in the normal rhythmic work of the heart..

With an excess of calcium, there are: difficulty in coordination of movements, chronic hypertrophic arthritis, cystic and fibrous osteodystrophy, osteofibrosis, muscle weakness, deformity of the bones of the spine and legs, spontaneous fractures, waddling gait, lameness, nausea, vomiting, abdominal pain, dysuria, chronic glomerulonephritis, polyuria, frequent urination, anuria, nocturia. With an excess of calcium, there are strong cardiac contractions and cardiac arrest in systole.

With a lack of calcium observed: tachycardia, arrhythmia, whitening of the fingers and toes, muscle pain, vomiting, constipation, renal colic, hepatic colic, irritability, disorientation, hallucinations, confusion, memory loss, dullness.

Hair - become coarse and fall out; nails become brittle; skin - thickens and coarsens; teeth - defects in the dentin, pits, grooves appear on the enamel of the teeth; lens - loses transparency. In addition to a lack of calcium, a lack of vitamin D, especially in children, leads to the development characteristic rachitic changes.

Excess calcium may lead to zinc and phosphorus deficiency, at the same time prevents the accumulation of lead in bone tissue.

Silicon (Si) It is the most abundant element on earth after oxygen. Silicon is found in the form of silica in all plants. They absorb it from the soil and build a solid foundation for their cells from it: hardness, elasticity and strength l stems of plants depend on the content in them silica. Silicon in the form of silica is found in the body sea ​​Animals, freshwater fish, birds and mammals, in a chicken egg.

The total content of silica in the human body is about 0.001%, the average content of SiO2 in human blood is from 5.9 to 10.6 mg per 1 ml. In the human body, silicon is found in all organs and tissues: in the lungs, in the hair, in the smooth muscles of the stomach, in the adrenal glands, in fibrin, in whole blood. Silica is necessary for the strength and elasticity of epithelial and connective tissue formations.

The elasticity of the skin, tendons, and vascular walls is largely due to the silicon contained in them. Silica plays a role in conservation skin of normal turgor, which is associated with the ability of colloids containing silica to swell.

Silica has a toxic effect on the human body only when it is turned into the finest dust that enters the lungs when inhaled. Silicon deficiency is quite rare. With its deficiency, there may be: weak activity leukocytes at infectious process, poor wound healing, loss of appetite, pruritus, decrease in tissue elasticity, decrease in skin turgor, increase in vascular permeability and, as a result, hemorrhagic manifestations.

Magnesium (Mg)- the total content of magnesium in the human body is approximately 21 g. The main "depot" of magnesium is in the bones and muscles: the bones of magnesium phosphate contain 1.5%, in the enamel of the teeth - 0.75% (in carious teeth - 0.83- 1.88%). daily need in magnesium - 0.250-0.350 g.

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

Magnesium enters the body from food, water and salt. Plant foods are especially rich in magnesium - whole grains, figs, almonds, nuts, dark green vegetables, bananas .

Excess magnesium has mainly a laxative effect (especially magnesium sulfate). With a decrease in the concentration of magnesium in the blood, symptoms excitation of the nervous system up to convulsions. Decreased magnesium in the body leads to an increase in calcium. Excess magnesium may lead to calcium deficiency and phosphorus.

Manganese (Mn)- it is found in all organs and tissues. The tubular bones and liver are the richest in manganese (per 100 g of fresh substance, tubular bones contain 0.3 mg of manganese, and 0.205-0.170 mg in the liver). For a child's body, 0.2-0.3 mg of manganese per 1 kg of body weight is needed per day, for an adult 0.1 mg. Along with the liver, an important role in the accumulation of manganese belongs to the pancreas. It is important for reproductive functions and the normal functioning of the central nervous system. Manganese helps eliminate impotence, improve muscle reflexes, prevent osteoporosis, improve memory and reduce nervous irritability. Particularly rich in manganese tea, vegetable juices, whole grains, nuts, green leafy vegetables, peas, beets.

Manganese poisoning the following symptoms: severe fatigue, weakness, drowsiness, dull headaches in the frontotemporal areas, drawing pains in the lower back, limbs, less often sciatic pain, pain in the right hypochondrium, in the epigastric region, decreased appetite, slowness of movement, gait disorder, paresthesia, urination disorder, sexual weakness, insomnia, depressed mood, tearfulness. Severe stiffness of movements, patients lose the ability to walk widely.

With a lack of manganese the processes of ossification throughout the skeleton are disturbed, the tubular bones thicken and shorten, the joints are deformed. The reproductive function of the ovaries and testicles is impaired. Excess manganese reinforces deficiency of magnesium and copper.

Copper (Cu)- the total content of copper in the human body is approximately 100-150 mg. The liver of adults contains an average of 35 mg of copper per 1 kg of dry weight. Therefore, the liver can be considered as the "depot" of copper in the body. Fetal liver contains ten times more copper than adult liver. The requirement for copper in an adult is 2 mg per day.

Copper is essential for processes hemoglobin formation and in this sense cannot be replaced by other elements. Copper is also involved in the processes growth and reproduction. Participates in pigmentation processes because it is part of melanin.

With a lack of copper in the body are observed: growth retardation, anemia, dermatosis, hair depigmentation, partial baldness, loss of appetite, severe emaciation, a decrease in hemoglobin levels, atrophy of the heart muscle. Excess copper leads to a deficiency of zinc and molybdenum, as well as manganese.

Molybdenum (Mo)- contributes to the metabolism of carbohydrates and fats, is an important part of the enzyme, responsible for the utilization of iron, in connection with which it helps to prevent anemia. The daily intake has not been established, but it is assumed at the level of 75-250 mcg. Found in dark green leafy vegetables, whole grains, legumes. Manifestations of insufficiency are poorly understood. Increased content is very rare in the body.

Sodium (Na) Potassium and sodium were discovered together and both are important for normal growth and body condition. They are antagonists, i.e. an increase in sodium leads to a decrease in potassium. There is no daily intake, but it is believed that the need for an adult is about 500 mg of sodium chloride ( table salt) per day. Sodium is primarily needed for the normal functioning of the neuromuscular system. With sodium deficiency there is a violation of the absorption of carbohydrates, neuralgia is possible, partly a decrease in pressure.

Increased sodium content in the hair reflects, as a rule, a violation water-salt metabolism, dysfunction of the adrenal cortex. It can occur with excessive consumption of salt, diabetes mellitus, impaired renal excretory function, a tendency to hypertension, edema, and neurosis.

People, especially children, with excess sodium are often easily excitable, impressionable, hyperactive, they may have increased thirst, sweating. Sometimes it is possible to accumulate sodium in the hair during prolonged contact with sea ​​water and certain types detergents. Reduced content sodium in the hair of adults is usually found in neuroendocrine disorders, chronic diseases kidneys and intestines and as a result of traumatic brain injury.

Selenium (Se)- in its pure form is rarely found in nature, mainly as an admixture to sulfurous metals. The role of selenium in the body is still poorly understood. However, its presence in the body is believed to have antioxidant action, slowing down aging. In addition, selenium helps maintain youthful elasticity in tissues.

Daily norms are: 50 micrograms for women, 70 micrograms for men, 65 micrograms for pregnant women and 75 micrograms for breastfeeding. Selenium combines well with vitamin E. Contained in seafood, kidney, liver, wheat germ, bran, onions, tomatoes, broccoli.

In large quantities selenium compounds to two forms of damage - to hepato-cholecystopathy (enlargement of the liver up to 3 cm and pain in the right hypochondrium) and to changes that manifest themselves mainly in the neuromuscular apparatus (pain in the limbs, convulsions, numbness).

With selenium deficiency accumulate in the body arsenic and cadmium, which in turn exacerbate selenium deficiency. In its turn selenium protects the body from heavy metals , a excess can lead to calcium deficiency.

Sulfur (S)- Sulfur enters the human body with food in the form of organic protein compounds - amino acids, glutathione, sulfatides, vitamin B1. The daily requirement has not been established, but when used enough sulfur deficiency protein will not be observed.

Sulfur, like nitrogen, is a part of proteins, due to which protein metabolism is both nitrogenous and sulfuric. In proteins, sulfur is found in amino acids: cysteine, cystine, methionine. The superficial layers of the skin are especially rich in sulfur; here sulfur is found in keratin (hair contains up to 5-10% keratin) and melanin, a pigment that protects the deep layers of the skin from the harmful effects of ultraviolet radiation in the form of a tan.

Elemental sulfur does not have a pronounced toxic effect, but all its compounds are toxic. For example, with a high concentration of hydrogen sulfide in the air, poisoning can develop almost instantly. Convulsions and loss of consciousness are accompanied by rapid death from respiratory arrest.

With a lack of sulfur observed: tachycardia, increased blood pressure, skin dysfunction, hair loss, constipation, severe cases — fatty degeneration liver, hemorrhage in the kidneys, disorders of carbohydrate metabolism and protein metabolism, overexcitation of the nervous system, irritability and other neurotic reactions.

Phosphorus (P)- the main "depot" of organic phosphorus compounds are muscle and bone tissue. The daily requirement for an adult is 0.8-1.2 g. Phosphorus in the form of its compounds plays essential role in all processes of the body: phosphoric acid is 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.

Excess phosphorus produces acute poisoning: severe pain in gastrointestinal tract, vomiting, sometimes death occurs after a few hours. chronic poisoning expressed by a metabolic disorder in the body and in bone tissue in particular. With a lack of phosphorus rickets, periodontal disease are noted. With excessive intake of phosphorus, manganese levels can decrease, as well as calcium excretion can increase, which creates a risk of osteoporosis.

Chrome (Cr)- Chromium is a constant component of all human organs and tissues. The largest number found in bones, hair and nails - it follows that the lack of chromium affects primarily the condition of these organs.

Relatively large quantities are in eggs, veal liver, wheat germ, brewer's yeast, corn oil, shellfish. The daily intake has not been established, but it is assumed that it ranges from 50-200 mcg. Chromium has an effect on the processes of hematopoiesis; has an effect on the work of insulin (accelerates); on carbohydrate metabolism and energy processes.

For chronic poisoning chromium causes headaches, weight loss, inflammatory changes mucous membrane of the stomach and intestines. Chromium compounds cause various skin diseases, dermatitis and eczema, occurring acutely and chronically and are vesicular, papular, pustular or nodular in nature.

Zinc (Zn)- deposition of zinc in the liver reaches 500-600 mg / 1 kg of weight; in addition, zinc is deposited mainly in the muscles and skeletal system. The daily human requirement for zinc is 12-16 mg for adults and 4-6 mg for children. Most rich in zinc yeast, wheat, rice and rye bran, grains of cereals and legumes, cocoa, seafood. Mushrooms contain the greatest amount of zinc - they contain 130-202.3 mg per 1 kg of dry matter, in onions - 100.0 mg, in potatoes - 11.3 mg, in cow's milk - approximately 3 mg / 1 liter.

Zinc affects the activity of sex and gonadotropic hormones of the pituitary gland. Zinc also increases the activity of enzymes: intestinal and bone phosphatases, which catalyze hydrolysis. The close connection of zinc with hormones and enzymes explains its effect on carbohydrate, fat and protein metabolism, redox processes, and the synthetic ability of the liver. It is believed that zinc has a lipotropic effect, i. contributes to an increase in the intensity of the breakdown of fats, which is manifested by a decrease in the content of fat in the liver. For zinc poisoning fibrous degeneration of the pancreas occurs. Excess zinc stunts growth and impairs bone mineralization.

For zinc deficiency there is growth retardation, overexcitation of the nervous system and rapid fatigue. Skin lesions occur with thickening of the epidermis, swelling of the skin, mucous membranes of the mouth and esophagus, weakening and hair loss. Zinc deficiency also leads to infertility. Zinc deficiency can lead to increased accumulation of iron, copper, cadmium, and lead.Excess leads to deficiency of iron, copper, cadmium.