Iron
The trace element iron plays important role in the functioning of the immune system. The most obvious form of manifestation of iron deficiency is iron deficiency anemia, which can hide serious disorders in the body (chronic blood loss due to internal bleeding).
Foods containing iron in an easily digestible form in the maximum amount are, first of all, meat and liver. Foods containing plant-based iron include seaweed, pumpkin and sunflower seeds, walnuts, green vegetables, lettuce, and whole buckwheat.
Fruits are also rich in iron.
Signs of iron deficiency:
The most well-known consequence of iron deficiency is anemia (anemia). iron deficiency
in the body also contributes to fatigue, constant fatigue, weakening of the immune system, and a decrease in the production of thyroid hormone. Iron deficiency occurs most often in women of childbearing age, children, and the elderly. This is due to the fact that the need for it is increased during pregnancy and in childhood, and in old age it is more difficult for the body to absorb it.
Signs of excess iron: Excess iron in the body leads to: deposition of iron in tissues and organs, siderosis; to headaches, dizziness, increased fatigue, weakness; skin pigmentation; loss of appetite, weight loss; heartburn, nausea, vomiting, stomach pain, constipation or diarrhea; ulceration of the intestinal mucosa. atherosclerosis, liver and heart diseases, arthritis, diabetes.
An excess of iron in the body can lead to a deficiency of copper, zinc, chromium and calcium, as well as an excess of cobalt.
The daily requirement for iron is (in mg):
In children under 14 years old - 4-18 mg per day; in boys aged 14–18 years - 11 mg; in girls - 14-18 years old - 15 mg; in men - 18-50 years old - 10 mg; in women - 18-50 years old - 18 mg; in pregnant women - 33 mg; in lactating women - 38 mg; in men over 50 years old - 8 mg; in women over 50 years old - 8 mg. The toxic dose for humans is 200 mg.
Iron content in foods
(mg/100 g product)
Zinc
Zinc is the second most important trace element present in the human body (after iron). Zinc is found in all cells, especially in the cells of the eyes, liver, brain, muscles and reproductive organs. Zinc plays an important role in the implementation of hormonal functions in the body. It directly affects the production and functioning of insulin, and thus the entire spectrum of insulin-dependent processes. In men, zinc is involved in the synthesis of testosterone and the functioning of the gonads, which is why it can be traced Feedback between the level of zinc in the body and potency. Zinc is necessary factor and for female body. Zinc is vital for normal state body's immune system.
Zinc has an early and ulcer healing effect.
A sufficient amount of zinc in the human body contributes to intellectual abilities. And for men, zinc is simply necessary, since significant amounts of it are spent on the formation of sperm. Also, this element helps to avoid inflammation and tumors of the prostate.
Signs of zinc deficiency in the body: Slow growth in children, late puberty, impotence in men and sterility in women, poor wound healing, irritability and memory loss, acne, patchy hair loss, loss of appetite, taste and smell, brittle nails, frequent infections, impaired absorption of vitamins A, C and E, increased cholesterol levels.
Zinc deficiency is also associated with age-related progression of atherosclerosis, weakened immunity and protracted infectious diseases.
Zinc deficiency interferes with the absorption of glucose by the cells of the lens of the eye and promotes the formation of cataracts.
Patients with lung cancer, prostate cancer, and rectal cancer often have low zinc levels.
Zinc deficiency can lead to increased accumulation of iron, copper, cadmium, and lead.
Signs of excess zinc in the body:
Nausea, vomiting, disruption of the immune system appear. Zinc is significantly excreted during stress, alcohol abuse, and smoking.
An excess of zinc leads to a deficiency of iron, copper, cadmium.
The daily requirement for zinc is (in mg):
In adults - 10-15; in pregnant women - 20, nursing mothers - 25; children - 4–5; infants - 0.3 mg per 1 kg of body weight.
The most zinc-rich beef and pork liver, beef, yolk chicken egg, cheese, peas, bread and bakery products, oat and barley flour, molasses, cocoa, chicken and rabbit meat, nuts, beans, lentils, green tea, dried yeast, squid.
The content of zinc in products
(mg/100 g)
Iodine
Iodine regulates the functioning of the thyroid gland and pituitary gland, prevents the accumulation of radioactive iodine, and provides protection against the effects of radiation. Iodine is a structural component of thyroid hormones.
Iodine and selenium are closely related to each other - iodine in the body does not function without selenium.
With a lack of iodine in the body, a decrease in basal metabolism occurs. First of all, it affects the state of the central nervous system. The child must receive the required amount of iodine while still in the womb. In children, hypothyroidism leads to profound disorders of higher nervous activity, incomplete development of intellectual abilities, and cretinism.
Iodine deficiency leads to immunodeficiencies, an increased risk of developing tumors, primarily of the thyroid gland. A manifestation of iodine deficiency is endemic goiter, a disease that is very common in iodine-deficient regions of Russia.
Signs of iodine deficiency in the body:
There are frequent colds, deterioration of the skin, hair, nails (they become dry, thin, brittle). There is an increased risk of atherosclerosis, obesity, swelling of the face, hands, neck, headaches, fatigue, lethargy, irritability, memory impairment, attention,
Signs of excess iodine:
There is a sleep disturbance, increased nervous excitability, weight loss, vomiting, loose stools, pustular rash on the skin.
An excess of iodine is just as dangerous as its deficiency.
Daily requirement for iodine (in mcg): For children 0-6 months - 90 mcg; 6 months to 12 years 110-130 mcg; from 12 years and older - 50 mcg; for pregnant and lactating - 250 mcg.
A lot of iodine in foods such as: sea fish, fish oil, sea kale (kelp) and others seaweed, shrimp, squid, oysters and other seafood, chokeberry (chokeberry), persimmon, feijoa, gooseberries, beets.
The content of iodine in food
(in mcg per 100 g of food)
Calcium
Calcium plays a vital role in bone formation. Vitamin D, phosphates, magnesium, zinc, manganese, ascorbic acid and other factors are necessary for the incorporation of calcium into bone tissue. Calcium is involved in the transmission of nerve impulses, provides a balance between the processes of excitation and inhibition in the cerebral cortex, is involved in the regulation of contractility skeletal muscle and heart muscles, affects the acid-base balance of the body, the activity of a number of enzymes.
It is a blood clotting factor. Reduces blood cholesterol. Participates in the formation of the immune response. Insufficient intake of calcium in the body increases the excretion of calcium from the bones into the blood, causing bone demineralization and osteoporosis. Significantly increases the need for it in pregnant and lactating women.
Symptoms of calcium deficiency:
Curvature of the spinal column; deterioration in the condition of the teeth; spasms in the muscles; arrhythmia; eczema; fragility of hair and nails; rickets; high blood pressure; nervousness; memory impairment; osteoporosis (increased bone fragility).
Symptoms of excess calcium:
Violation and loss of appetite; constipation; nausea and vomiting; discomfort in the abdomen; arrhythmia; violation brain activity(weakness, loss of concentration, hallucinations); kidney dysfunction.
IN different periods life, the daily need for calcium is different.
An excess of calcium can lead to a deficiency of zinc and phosphorus, while at the same time preventing the accumulation of lead in bone tissue.
Daily requirement for calcium (in mg):
For preschool children - this is 900 mg, for schoolchildren -
1000-1200, for women and men under 60 - 800, over 60 - 1000, for pregnant women - 1300, for nursing mothers - 1400 mg.
There is a lot of calcium in kale, in celery.
Sardines, which contain vitamin D, other vitamins and minerals, are useful for strengthening bones. Of the fish, tuna and salmon are especially useful for strengthening bone tissue.
Calcium content in foods
(in mg per 100 g of product)
Silicon
Silicon is involved in many processes and chemical reactions in organism.
In the body, silicon is found in hair, teeth, nails, thyroid gland, adrenal glands, it is involved in the construction of cartilage, joints and skeleton.
The daily human need for silicon has not yet been clarified, but if it is not enough, we immediately feel a deterioration in health and feel a little “older”.
Silicon strengthens vascular tissue, especially capillaries, promotes bone growth and strengthening, makes hair and nails less brittle, gives them a healthy look and shine, heals the skin and strengthens the mucous membrane.
Lack of silicon leads to osteoporosis, dysbacteriosis, atherosclerosis, teeth begin to decay, hair fall out, deterioration of articular cartilage accelerates, sand and kidney stones form, and erysipelas occur. Violation of silicon metabolism leads to the development of diseases such as diabetes, arthritis, tuberculosis, cataracts, and cancer.
Pregnant women, nursing mothers and children especially need a product containing silicon. Their need for silicon is several times higher than that of an adult.
Signs of silicon deficiency in the body:
The condition of the hair worsens - they begin to fall out, weakening of the connective tissue begins, osteoporosis occurs, fragility of bone tissues appears, inflammatory diseases of the gastrointestinal tract, early development atherosclerosis.
Meteorological dependence occurs, mood worsens, depression occurs, dandruff appears, acne that is difficult to treat, brittle hair, brittle nails, frequent bruising (fragility of capillaries), inflammation of the gums.
The main symptoms of an excess of silicon:
Urolithiasis, pulmonary fibrosis occur, and there is a risk of malignant tumors of the pleura and abdominal cavity. Dystrophy, epilepsy, rheumatism, obesity may appear.
Unlike iron and calcium, silica is easily absorbed by the body even in old age.
Daily requirement for silicon (in mg):
For the normal function of the body, a person needs to receive daily from 10 to 20 mg of silicon, but most often, on average, people receive only 3.5–5 mg from food and water, constantly experiencing a deficiency of this trace element.
You can make up for the lack of silicon in the body by taking silicon water.
The main food sources of silica: celery, dandelion leaves, leeks, sour milk, radishes, sunflower seeds, tomatoes, turnips, herbs - horsetail, drugstore dog, lungwort.
Good sources of silicon are the following foods: wholemeal flour, black bread, oats, barley, bran, sunflower seeds, potatoes, tomatoes, rhubarb, Jerusalem artichoke, some mineral waters (mineral waters containing silicon are very rare). marine plants, algae.
Silicon content in food
(in mg per 100 g of food)
Magnesium
Magnesium is also considered one of the most important elements for the health of bones and teeth: it helps to convert phosphorus and potassium. Especially a lot of magnesium is needed for children and pregnant women, and also for those who often use low-calorie diets.
Magnesium calms the nervous system, both central and peripheral. Magnesium can help a person quell depression and keep the circulatory system healthy.
Magnesium works together with calcium, and these two elements must be in balance.
Magnesium affects the energy processes in all organs and tissues, primarily those that actively consume energy (heart, nervous system, working muscles). It has a beneficial effect on the heart in case of rhythm disturbance, coronary artery disease, myocardial infarction, improving the oxygen supply of the myocardium, limiting the area of damage. At the same time, magnesium exhibits a vasodilating effect and helps to lower blood pressure.
In diabetes, magnesium prevents vascular complications and, in combination with zinc, chromium, selenium, improves the function of pancreatic beta cells. In diseases of the respiratory system, it helps to expand the bronchi and relieve bronchospasm.
In pregnant women, magnesium prevents fetal failure, premature birth and miscarriage. During menopause in women, it provides a decrease in the negative manifestations of this condition.
Its absorption is hindered by high amounts of phosphorus, calcium, vitamin D and fats.
Signs of magnesium deficiency:
On the part of the nervous system, there are frequent dizziness, convulsions, "sparks" before the eyes, spasms of the limbs, headaches and fatigue, distracted attention, insomnia and depression. Other manifestations include meteorological dependence, poor condition of nails, hair and teeth, problems with the heart and digestion, diarrhea, a persistent feeling of heaviness throughout the body.
Signs of an excess of magnesium in the body: An excess of magnesium in the body is hardly possible, since it is quickly excreted in the urine. So, even if your diet contains a lot of foods containing magnesium, they do not threaten you with poisoning. Magnesium can cause toxic reactions with the introduction of intravenous drugs and severe violations of the kidneys, so you should be aware of all your contraindications and report them to your doctor in time.
An excess of magnesium can lead to calcium and phosphorus deficiencies.
Daily requirement for magnesium (in mg):
Infants up to three months - 55 mg, four to six months - 60 mg, seven to nine months - 75 mg, ten to twelve months - 200 mg, girls from eleven to fourteen years - 280 mg, from fifteen to eighteen years - 300 mg, from nineteen years and older - 270 mg, women during breastfeeding - 320 mg, boys from eleven to fourteen years old - 280 mg, from fifteen years and older - 300 mg.
Best sources: soybeans, meat, fish and seafood, dates. Magnesium-rich nuts - cashews, pine nuts, almonds, pistachios, peanuts, hazelnuts, walnuts; cereals - buckwheat, oatmeal, millet, barley; legumes, seaweed, wheat bran, seeds, soybeans, prunes.
If there are few foods in the diet, then everyone can afford to eat a portion of buckwheat porridge once a day; so that buckwheat does not bother, it can be alternated with oatmeal and millet.
Magnesium content in foods
(mg/100 g product)
Copper
For the human body, copper is one of the most important substances, and is one of the essential trace elements. In the body, copper is concentrated in bones and muscles, in the brain, blood, kidneys and liver. Approximately 30% contain the liver and brain, and the rest is distributed in the muscles, bones, blood and kidneys.
It is not surprising that with its lack, the work of all vital organs is disrupted.
Copper deficiency, like iron deficiency, can lead to anemia. Copper is involved in the formation of red blood cells, these main components of the blood. Without copper ions, it would be difficult and even impossible for the body to convert iron into hemoglobin.
Therefore, it is believed that hematopoiesis is one of the main and important functions of copper.
Copper has anti-inflammatory and antiseptic properties (possibly due to its antioxidant action). Helps to increase the activity of insulin and more complete utilization of carbohydrates.
Copper deficiency can lead to the formation of aneurysms of the aorta and cerebral vessels. Copper deficiency leads to bone demineralization and osteoporosis.
Copper makes our bones healthy and strong.
The processes responsible for skin and hair color cannot do without copper. Thanks to copper, our blood vessels receive correct form, remaining strong and elastic for a long time.
The lack of copper immediately affects mental and physical activity.
Signs of excess copper in the body:
Functional disorders of the nervous system (memory impairment, depression, insomnia); when inhaled vapors, "copper fever" (chills, high fever, heavy sweat, cramps in the calf muscles) may occur; exposure to dust and copper oxide can lead to lacrimation, irritation of the conjunctiva and mucous membranes, sneezing, burning in the throat, headache, weakness, muscle pain, gastrointestinal disorders; violations of the liver and kidneys; liver damage with the development of cirrhosis and secondary brain damage associated with a hereditary disorder of copper and protein metabolism (Wilson-Konovalov's disease); allergic dermatoses; increased risk of atherosclerosis; hemolysis of erythrocytes, the appearance of hemoglobin in the urine, anemia.
An excess of copper leads to a deficiency of zinc and molybdenum, as well as manganese.
Signs of copper deficiency in the body:
Growth retardation, anemia, dermatosis, hair depigmentation, partial baldness, loss of appetite, severe emaciation, decreased hemoglobin levels, atrophy of the heart muscle, bronchial asthma, glaucoma, bronchitis, myopathy, coronary heart disease, impotence, neuritis, osteoporosis, diabetes and many others.
An insufficient amount of copper in the human body adversely affects mental and physical activity.
The body's need for this amazing metal increases significantly in pregnant women, children, people old age. More copper is required at constant physical activity, stress.
Daily requirement for copper (in mg):
The normal content of copper in the human body is 70-120 mg.
The body's daily requirement for copper is approximately 1.5–3 mg.
Foods high in copper include: lamb, pork, pheasant meat, ducks, geese; squid, salmon, offal (liver, kidney, heart), seafood (oysters, shrimp, crab, lobster, scallops, mussels), soy products, nuts, mushrooms, dried fruits (raisins, dates, prunes), some fruits (avocados) , beans, peas, lentils, millet, barley, rye bread, fresh potatoes, milk chocolate, cocoa, mineral water.
Rich sources of copper include seafood, nuts, seeds (including cocoa powder), beans, bran, grain germ, liver, and meat.
Copper content in products
(mg/100 g product)
Potassium
Potassium is one of the main participants in water-salt metabolism. Most of potassium (about 98%) is contained inside the cells, due to which the body maintains the necessary level of fluid inside and outside the cell.
Potassium salts promote excretion from the body excess water help eliminate swelling. Potassium is an anti-sclerotic agent, as it prevents sodium salts from accumulating in blood vessels and cells. Potassium and sodium constantly compete in the body.
Potassium in the body promotes mental clarity by improving the supply of oxygen to the brain, helps to get rid of waste and toxic substances, helps lower blood pressure, and also helps in the treatment of allergies. Potassium is essential for optimal energy, nerve health, physical strength and endurance.
the main role potassium - maintaining normal functioning cell walls. This is achieved through a harmonious balance with sodium. Potassium is inside the cells, and sodium is outside.
The second main duty of potassium is to maintain concentration and physiological functions magnesium - the main nutrient for the heart; if one of these minerals is low in the blood, the other is likely to be low as well. The importance of potassium for the cardiovascular system is explained by its interdependence with magnesium. With low potassium levels, there is a greater risk of life-threatening arrhythmias, heart failure, and stroke.
Potassium plays an indispensable role for the normal functioning of soft tissues. It is involved in the work of muscles, blood vessels, glands and internal organs.
Its participation in the work of the heart muscle is especially important. When there is not enough potassium, sodium takes its place inside the cells, which attracts water and the heart cells swell. As a result of edema, the cell cannot fully function.
Signs of potassium deficiency in the body:
Weakness, drowsiness; convulsions, spasms; violation of the heart rhythm; swelling.
First of all, muscle weakness speaks of a lack of potassium, but other symptoms of potassium deficiency are also observed: shallow breathing, more frequent urination, rapid fatigue, nausea up to vomiting, confusion, various spasms.
In conditions of low content, the regulation of blood pressure is disturbed, erosion of the mucous membranes develops. Vivid examples- gastric and duodenal ulcer, erosion of the cervix. There is a risk of premature termination of pregnancy. Dry skin, weakness and dull hair color appear.
If muscle pains appear or they are reduced by an unreasonable cramp, fatigue is increased, pressure drops are frequent, bruises and swelling do not go away for a long time, capillaries burst easily - most likely, you do not have enough potassium in the body.
Other causes may be stress, the use of diuretics, alcohol or coffee abuse (caffeine increases the excretion of potassium from the body).
Signs of excess potassium in the body:
A large excess of potassium in the body disrupts the functioning of the heart muscle, upsets the functioning of the kidneys, leads to the deposition of potassium salts in the ligaments and increases the risk of developing urolithiasis. Among other things, excess potassium in the body can be caused by poisoning with potassium drugs. Unpleasant sensations in the limbs may appear, in some cases even paralysis of the limbs occurs.
An excess of potassium in the body manifests itself in the form of excitation, increased separation of urine.
Usually, these symptoms of excess potassium appear due to malnutrition, when the need to limit potassium-containing foods in the diet is not taken into account.
Excess potassium can lead to calcium deficiency.
Daily requirement for potassium (in mg):
From 1 year to 3 years - 400 mg; from 3 to 7 years - 600 mg; from 7 to 11 years - 900 mg; from 14 to 18 years and older - 2500 mg.
The total content of potassium in the human body is 160–250 g.
In people who often drink coffee, like sweets, alcohol, and also use diuretics, the level of potassium in the body is underestimated.
To maintain a normal level of potassium in the blood, it is advised to drink such “kvass” daily between meals in small sips: add 1 teaspoon of honey and apple cider vinegar to 1 cup of boiled water. Apple cider vinegar and honey are the foods richest in potassium.
By consuming freshly prepared juices from fresh vegetables, you will provide your body with a significant amount of potassium. For example, one glass of freshly made carrot juice contains approximately 800 mg of this element.
Potassium content in foods
(mg/100 g product)
Selenium
Selenium is an element that is rare in nature and occurs in very small amounts. Most often, selenium accompanies sulfur and its compounds.
Selenium protects our immune system, increasing the body's resistance to various negative influences, viruses and bacteria; prevents the formation of free radicals that destroy our cells, and reduces their number in the body; controls the life and activity of each cell, prevents inflammation, endocrine and cardiovascular diseases. Already only these biological properties of selenium make it vital for humans and animals.
Protecting the structure of DNA, selenium, together with magnesium and cobalt, controls the normal division of cells, preventing the development of neoplasms. Selenium paralyzes the reproduction of mold fungi, destroys the aflatoxins they produce - dangerous toxic substances that affect and destroy the liver.
The antioxidant properties of selenium deserve special attention. For this reason, selenium can be considered as a trace element that ensures longevity and prevents the development of malignant tumors.
Selenium is an important micronutrient needed to maintain the human immune system. It is this microelement that significantly reduces mortality, both from cancer and from AIDS.
The action of selenium is enhanced by interaction with vitamins E and C. These vitamins, like selenium, are powerful antioxidants and can enhance each other's action, preventing the oxidation of cells and tissues of the body, and thus significantly slowing down their aging.
Selenium regulates the function of the thyroid and pancreas.
Signs of selenium deficiency in the body:
The main signs of selenium deficiency include: a constant feeling of fatigue even in the absence of any exertion, depressed mood, weakness and pain in various muscle groups, hair loss, nail structure disorders, weakening of the body's defenses, the development of pancreatic diseases, sexual dysfunction in men, slowing down the rate of growth and development in children and adolescents, premature aging, susceptibility to the development of malignant tumors.
Signs of excess selenium in the body:
An excess of selenium leads to the development of diseases of the gastrointestinal tract, hair loss, brittle nails, garlic breath.
With selenium deficiency, arsenic and cadmium accumulate in the body, which, in turn, exacerbate selenium deficiency. In turn, selenium protects the body from heavy metals, and excess can lead to calcium deficiency.
Daily requirement for selenium (in micrograms):
children under 1 year - 10-15 mcg per day; children from 1 year to 6 years - 20 mcg per day; children 7-10 years old - 30 mcg per day; adolescents 11-14 years old boys - 40 micrograms per day, girls - 45 micrograms per day; boys and girls 15-18 years old - 50 mcg per day; men over 19 years old - 70 mcg per day; women over 19 years old - 55 mcg per day; pregnant and lactating women - 65-75 micrograms per day, maximum 200 micrograms.
Foods containing selenium - onions, Brazilian Singarra nuts, garlic, mushrooms, sea and rock salt, kidneys, liver, tomatoes, corn, herring, shrimp, lobsters, squids.
Selenium content in foods
(in mcg per 100 grams of product)
Phosphorus
Phosphorus is necessary for human life, since practically not a single biochemical reaction in the body takes place without its participation.
The main role of phosphorus in the body is to ensure the normal growth of bone and dental tissues, as well as the subsequent maintenance of their integrity throughout a person's life.
In an adult, about 86% of phosphorus is in the mineral part of bones and teeth. The remaining phosphorus is distributed in muscles, organs, fluids.
Without phosphorus, not only the process of thinking is impossible, but also the movement itself, since muscle contraction occurs due to the work of phosphorus compounds. The processes of fermentation and respiration also cannot proceed without the participation of phosphoric acid - and these processes are fundamental for all living beings.
In metabolism, phosphorus plays a key role - it normalizes protein and carbohydrate metabolism. In metabolic processes occurring inside cells and muscles, phosphorus is also important.
Phosphorus works properly in the presence of calcium and vitamin D, but calcium should be twice as much as phosphorus. Without phosphorus, niacin is not absorbed - vitamin B3, necessary for the functioning of the heart and kidneys, metabolic processes, respiration of cells and providing them with energy, transmission of nerve impulses.
Signs of phosphorus deficiency in the body:
There is weakness and general malaise. Unbalanced behavior is noted.
Such people can actively react to the environment, and then fall into apathy and depression.
Metabolic disorders may occur - there are excesses in the body of compounds of magnesium, aluminum, calcium; caused by the consumption of large amounts of carbonated drinks, such as cola or fanta; prolonged or chronic diseases, including kidney and thyroid gland; poisoning, including drugs and alcohol. In young children, a lack of phosphorus can occur with artificial feeding - there is a threat of developing rickets.
Phosphorus deficiency is extremely rare.
A lack of phosphorus can be expressed by a decrease in attention and appetite, muscle and bone pain, frequent infections and colds, liver dysfunction, serious metabolic disorders, hemorrhages, pathological changes in the heart, osteoporosis and a sharp decrease in immunity.
Signs of excess phosphorus in the body:
With an excess of phosphorus, nephrolithiasis can occur, the liver and intestines are affected, anemia and leukopenia develop - the content of leukocytes decreases; hemorrhages occur, bleeding occurs, bone loses calcium, and phosphates, on the contrary, are deposited in the bones. Loss of calcium leads to the rapid development of osteoporosis.
In case of phosphorus poisoning, the work of the entire digestive system, liver, kidneys, heart, hemorrhages appear - small hemorrhages, including on the retina.
An excess of phosphorus is possible with the abuse of protein products, canned food, lemonade, metabolic disorders and contact with organic phosphorus compounds.
With excessive intake of phosphorus, manganese levels can decrease, as well as calcium excretion can increase, which creates a risk of osteoporosis.
The body's daily need for phosphorus:
A person should receive 1 g of phosphorus per day.
Pregnant women, athletes and children should receive 2 grams of phosphorus per day.
Phosphorus can be found in any food. Therefore, the body receives a sufficient amount of phosphorus.
Seafood is the richest in the content of this element.
Dairy products are also a rich and affordable source of phosphorus. Green plants, seeds, vegetables, nuts, spinach, pumpkin and many other foods contain phosphorus. A large amount of phosphorus is found in egg yolk, beef liver and sturgeon caviar.
End of introductory segment.
Want to get all the nutrients you need naturally? We offer best products containing the 20 most important nutrients.
From Vitamin A to Zinc
To be in good shape, your body needs a certain amount of nutrients ranging from disease-fighting antioxidants to bone-strengthening heavy metals. While you can get many of these nutrients from food supplements, almost all of them are also found in the foods you eat or should be eating every day. Do you want to get vitamins and minerals naturally? Here are the best foods that contain the 20 most important nutrients (and recipes to enjoy them in a healthy way). 
Vitamin A
Why you need it: Vitamin A plays a key role in maintaining immunity, in the reproductive process, and it is also very important for vision. Vitamins, which include beta-carotene, help the retina, cornea and the lining of the eyes to function properly. Where to get it: Vitamin A is found in high concentrations in sweet potatoes; just one medium baked sweet potato contains over 28,000 international units (IU) of vitamin A, or 561% of the recommended daily allowance. Beef liver, spinach, fish, milk, eggs, and carrots are also good sources of vitamin A.
Vitamin B6.
What it's for: Vitamin B6 is a generic term for six various compounds, which have a similar effect on the body. These compounds are essential for digestion, increase hemoglobin (part of your red blood cells), stabilize blood sugar, and produce antibodies that fight disease. Where to get it: Fish, beef liver, and poultry are good sources of vitamin B6, but the good news for vegetarians is chickpeas or chickpeas. One cup of canned chickpeas contains 1.1 milligrams (mg) of vitamin B6, or 55% of the Daily Value.
Vitamin B12
What it's for: Vitamin B12 has great importance for a healthy nervous system, for the formation of DNA and red blood cells. Prevents anemia, which causes fatigue and weakness. Where to get it: Animal products are the best source of B12. Cooked clams have the highest concentration, 84 micrograms (mcg) - 1.402% DV - in just 3 ounces. (One milligram = 1,000 mcg.) Vitamin B12 is also found in beef liver, trout, salmon, and tuna, and is added to many breakfast cereals. 
Vitamin C
What it's for: Vitamin C is an important antioxidant and is also a necessary ingredient in several key bodily processes such as protein metabolism and neurotransmitter synthesis. and the synthesis of neurotransmitters). Where to get it: Most people think of citrus fruits when they think of vitamin C, but sweet red peppers actually contain more vitamin C than any other food: 95 mg per serving (well ahead of oranges and just edging out orange juice, at 93 mg per serving). Other sources of high amounts of vitamin C are kiwifruit, broccoli, Brussels sprouts, and melons.
Calcium
What it's for: Calcium is used in many ways by the body. More than 99% of it is necessary for strengthening teeth and bones, and the rest - for blood vessels and muscles, cellular communication and hormone secretion. Where to get it: Dairy products contain the highest amount of naturally occurring calcium; Plain low fat yogurt leads the way with 415 mg (42% DV) per serving. Dark greens (like collard greens and bok choy) are another natural source of calcium that can also be found in fortified fruit juices and cereals.
Vitamin D
What it's for: Vitamin D, which our bodies produce when our skin is exposed to sunlight, stimulates calcium absorption and bone growth. It is also important for cell growth, immunity, and reducing inflammation. Where to get it: Fatty fish, including swordfish, salmon, and mackerel, are among the few natural food sources of vitamin D. (Cod liver oil leads at 1,360 IU per tablespoon, and swordfish ranks second at 566 IU, or 142% of the DV.) Most people get their vitamin D from foods such as milk, breakfast cereals, yogurt, and orange juice. 
Vitamin E
What it's for: Vitamin E is a powerful antioxidant that protects cells from harmful molecules known as free radicals. It is important for immunity, and for the healthy functioning of blood vessels, as well as for blood clotting (for example, when you cut yourself). Where to get it: While wheat germ oil contains more vitamin E than any other food (20.3 mg per serving, or 100% DV), most people find it easier to get vitamin E from sunflower seeds (7.4 mg). per ounce, 37% DV) or almonds (6.8 mg per ounce, 34% DV).
Folate (folic acid)
Why you need it: For pregnant women, folate, a B vitamin, helps prevent birth defects. For the rest, it helps in the development of new tissues and proteins. Where to get it: Folate is found in many foods, including leafy green vegetables, fruits, nuts, and dairy products. Beef liver has the highest concentration of this vitamin, but if you don't like liver, then eat spinach, it also has a lot of this vitamin: 131 mcg in half a cup (cooked), or 33% of the daily value. Folic acid, artificial form folate is also added to many breads, cereals and cereals.
Iron What is it for?
Proteins in our body use this metal to transport oxygen and cell growth. The majority of iron in the body is found in hemoglobin, a protein in red blood cells that carries oxygen to tissues throughout the body. Where to get it: There are two forms of iron in food: heme iron (found in animal foods like red meat, fish and poultry) and non-heme iron (found in plant foods like lentils and beans). Chicken liver contains the largest number heme iron, 11 mg per serving or 61% DV.
Vitamin K
Vitamin K is an essential element in coagulation or blood clotting. Without it, your body won't be able to stop the bleeding when you get hurt or cut. Where to get it: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale contains the most of this vitamin (1.1 mg per cup), followed by spinach (about 1 mg per cup), then plants such as turnips, mustard and beet greens.
Lycopene (antioxidant)
This chemical pigment is found in red fruits and vegetables and has antioxidant properties. Some studies show that lycopene may protect against a number of diseases, including heart disease and certain types of cancer. Where to get it: Tomatoes are the best-known source of lycopene and, of course, it is found in foods made from tomatoes such as sauces, pastes, and purees, with up to 75mg of lycopene in a cup. Raw, unprocessed tomatoes are not as rich in lycopene, even watermelon contains more lycopene - about 12 mg per slice than a tomato, where it is only 3 mg.
Lysine
What it's for: Lysine, also known as L-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissues. It also plays an important role in the production of carnitine, a nutrient that helps regulate cholesterol levels. Where to get it: Protein-rich animal products, especially red meat, are a good source of lysine, as are nuts, legumes, and soybeans.
Magnesium
Why you need it: The body uses magnesium in over 300 biochemical reactions, which include maintaining muscle and nerve function, normalizing the rhythm of the heart, and maintaining bone strength. Where to get it: Wheat bran has the highest amount of magnesium per serving (89 mg per quarter cup, or 22% of your daily intake), but you must consume unrefined grains to reap the benefits, as when the germ and bran are removed from wheat (as in white and refined bread), magnesium is also lost. Other excellent sources of magnesium are almonds, cashews, and green vegetables such as spinach.
Niacin
What it's for: Niacin, like its B-vitamin brethren, is essential for converting food into energy. It also helps the digestive and nervous systems, as well as the skin, to function normally. Where to get it: Dry yeast is one of the main sources of niacin, but a more appetizing option is peanuts or peanut butter; one cup of raw peanuts contains 17.6 mg, over 100% of the daily value. beef and chicken liver especially rich in niacin.
Omega 3 fatty acids
What they're good for: We don't like fats well, but certain types of fats, including omega-3 fatty acids, a type of polyunsaturated fat, are actually very healthy in moderation. Omega-3s are good for the brain and also reduce inflammation. Where to get it: There are two categories of omega-3 fatty acids: alpha-linolenic acid (ALA) is found in plant sources such as vegetable oils, green vegetables, nuts and seeds, while eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA) - which belong to the second category - are found in oily fish. One bowl of tuna salad contains about 8.5 grams of polyunsaturated fatty acids.
Potassium
What it's for: Potassium is a critical electrolyte needed to control the electrical activity of the heart. It is also used to build proteins and muscles, and convert carbohydrates into energy. Where to get it: One medium baked sweet potato contains about 700 mg of potassium. tomato paste, beet greens, and regular potatoes are also good sources of potassium, as are red meat, chicken, and fish. Riboflavin What it's for: Riboflavin, another B vitamin, is an antioxidant that helps the body fight disease, produce energy, and produce red blood cells. Where to get it: Beef liver is the richest source of riboflavin, with about 3 mg of riboflavin per 3 ounces. Don't like liver? Fortunately, fortified cereals (such as Total or Kellogg's All-Bran) contain almost as much of the vitamin.
Selenium
What it's for: Selenium is a mineral with antioxidant properties. The body needs a small amount of selenium, but it plays a significant role in the prevention of chronic diseases. It also helps regulate thyroid function and the immune system. Where to get it: Just six to eight Brazil nuts contain 544 micrograms of selenium, or 777% of the daily value. But too much selenium is bad, so stick with the other option—canned tuna (68 mg in 3 ounces, equals 97% of your daily value)—except in special circumstances.
Thiamine
What it's for: Thiamine, also known as vitamin B1, helps the body convert carbohydrates into energy. In addition, it is very important for maintaining the proper functioning of the brain and nervous system. Where to get it: Dried yeast is the best source of thiamine, as is riboflavin, with 100 grams of yeast containing 11 mg of thiamine. You can also get thiamine from other foods, such as pine nuts (1.2 mg per serving) and soy (1.1 mg).
Zinc
Why you need it: Zinc is essential for the immune system (you can see it in cold remedies) and plays an important role in the sense of touch and smell. Where to get it: Oysters contain the highest amount of zinc of any food (74 mg per serving, or nearly 500% of the DV), but people are more likely to get their zinc from red meat and poultry. For example, three ounces of roast beef contains 7 mg of zinc. Crab is also a good source of zinc.
Hi all! As everyone knows, the human body itself cannot produce minerals. But they are very important for our health and without them the body cannot function normally. Therefore, you need to eat foods that contain trace elements and minerals in large quantities.
Trace elements and minerals have a good effect on our metabolism, and provide interaction between tissues and organs, muscles and nerves. By following a varied and balanced diet, you can easily provide the body with all the necessary substances.
1) Legumes. They are often found in our food and are usually beans and peas. They are served on the table as a side dish for fried or stewed meat. But we must not forget the same about lentils. Popular chefs believe that lentils are best paired with fruit or fish. It doesn't matter what legumes you eat, as long as they are always present in your diet. The fact is that they are also rich in iron, potassium, copper, zinc, manganese and magnesium.
2) Dried apricots. Surprisingly, dried apricots have more micronutrients than fresh ones. In them in in large numbers potassium is present. He is responsible for regulating the water balance, and also plays big role in the transmission of pain.
But unfortunately, dried apricots contain not only trace elements, but also sugar. There are about 250 calories in 100 grams, so don't get too carried away when enjoying dried fruits.
3) Sea fish. You probably already know that sea fish is one of the best sources of iodine that our diet can provide. Especially the most iodine is found in cod.
For humans, iodine is very important, as it is responsible for the normal functioning of the thyroid gland. Its deficiency can lead to serious disorders. In addition to iodine, fish contains a lot of fluorine and selenium.
4) White mushrooms. Unfortunately, they grow only towards the forest, and are available to us seasonally. Use this time to your advantage and treat yourself to mushrooms or just mushroom soup. In addition, mushrooms will be appropriate in salads, as well as rice and noodle dishes.
5) Also rich in vitamins and trace elements include amaranth, millet, nuts, cocoa powder, soy and dairy products.
That's the whole list of the richest foods in vitamins and minerals. Eat right, and your body will thank you with a strong immune system and the absence of various diseases!
Alas, the realities of modern life are such that almost every one of us suffers from a lack of certain useful substances. And it’s good if this deficiency is diagnosed by specialists: in this case, you can find natural or pharmacy sources of this vitamin-mineral and quickly make up for the deficiency.
But most often we are dealing with beriberi in a latent form, which makes itself felt with comprehensive health problems. Hair loss, dull complexion, brittle nails, swelling, excess weight who refuses to leave, and even prolonged depression - all this can be a manifestation of beriberi of varying severity. What to do?
Of course, the simplest solution is to drink a course of multivitamins, which will immediately solve the complex lack of nutrients. However, in the long term, such a step does not solve the root cause of vitamin deficiency, because the key in this case lies in the diet. To help in compiling a menu balanced in terms of the content of nutrients, we recommend using the products from today's review as often as possible.
1. Quinoa
The most favorite cereal of vegans, athletes and food bloggers. Why kinoa? First of all, because of the content of a complete protein, which contains all the essential amino acids for humans. This is valuable for anyone who follows a plant based diet. active image life or just take care of your health. Well, it's hard not to note the high content of other nutrients we need daily: calcium, magnesium, folic acid and phosphorus.
2. Spinach
Spinach - an infrequent guest on your table? We advise you to urgently fix this, once and for all, falling in love with this most useful leafy vegetable. Just look at this list: vitamin K, calcium, magnesium, antioxidants, fiber. And at the same time, the calorie content is only 22 calories per 100 grams! Spinach has a beneficial effect on the skeletal system, protects against the development of osteoporosis, strengthens the immune system and helps to lose weight.
3. Avocado
Nutritious oily avocado is a unique fruit of its kind. Among fans of natural nutrition, avocados are valued for their large amount of vitamin E, C and healthy monounsaturated fats. It is thanks to the content of these substances that regular consumption of avocados normalizes cholesterol levels and helps reduce the risk of cardiovascular disease.
4. Honey
It is no secret that it is better to completely refuse the use of white sugar, replacing it with natural sweeteners. The easiest way is to sweeten drinks and dishes with honey. In addition to natural sweetness, honey has pronounced antibacterial and antifungal properties. And the high content of flavonoids helps prevent heart disease and cancer.
5. Almond
Exquisite taste is not the only advantage of this nut. We advise you to include it in your daily diet for everyone who cares about appearance and figure. Due to the high content of fiber and protein, almonds satisfy hunger well and leave a long feeling of satiety. And the presence of vitamin E and magnesium improves the condition of the skin and hair.
6. Bitter chocolate
In moderation, high-quality dark chocolate with at least 70% cocoa will provide powerful support to the body. First of all, we note the high amount of flavonoids that have an antioxidant effect. Chocolate has a beneficial effect on the heart, activates blood flow, lowers cholesterol, prevents blood clots and even improves mood.
7. Flaxseed
According to research, it is flax seeds that contain the maximum amount of omega-3 fatty acids among all products. These compounds have a beneficial effect on the composition of the blood and prevent the formation of blood clots. The second tangible plus from the use of flaxseeds is a large amount of soluble and insoluble fibers, which makes them an excellent product for lowering cholesterol and preventing diseases of the cardiovascular system.
8. Olive oil
A valuable component of the Mediterranean diet and simply delicious dressing. Olive oil contains a wide variety of polyphenols that act as antioxidants and anti-inflammatory compounds. This vegetable oil It is also an excellent source of healthy fats, including monounsaturated fats and omega-9 fatty acids.
9. Natural yogurt
Due to the high protein content, natural yogurt easily satisfies hunger without feeling heavy. In general, the beneficial effect of a portion of yogurt lasts even after you have had a bite of it - the beneficial probiotic bacteria contained in it normalize bowel function and increase immunity. It is important to understand that only natural, unsweetened yogurt provides health benefits.
10. Kale
Just the facts: one cup of kale contains 180% of the recommended daily intake of vitamin A, 200% of the daily value of vitamin C, and only 36 calories. Be sure to find this leafy vegetable in the market and add it to smoothies, salads, and hot dishes regularly.
11. Goji Berries
A thousand year old superfood that has been traditionally used in Chinese medicine. Looking at the composition of goji, it becomes clear why they were credited with the ability to prolong life. These berries are rich in antioxidants that protect the body from premature aging. And the high content of vitamin C and beta-carotene lowers cholesterol and strengthens the immune system.
