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

In this article we will tell you:

1. Classification of minerals
2. The role of microelements in the human body
3. Micronutrient intake standards for humans
4. Signs of deficiency of important microelements in the body
5. What are the dangers of excess microelements in the body?
6. Foods containing essential micronutrients
7. Replenishing the lack of microelements in the body
8. Compatibility of microelements and vitamins

The role played by trace elements in the human body cannot be overestimated. They are present in bone tissue and tooth enamel, are one of the components of hemoglobin, and help in the functioning of the digestive system. What can I say - the lack of a single chemical element can have a detrimental effect on our health.

Today we live in an increasingly deteriorating environment. And if we add to this constant stress and frequent lack of necessary physical activity, then almost the only way out of the situation is good nutrition, that is, a correctly composed diet. And it should contain not only proteins, fats and carbohydrates, not only various kinds of vitamins, but also a whole range of useful minerals.

Classification of minerals

Minerals

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

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

The second classification option, more suitable for a nutritionist:

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

Minerals, depending on their content in the body and food products, are divided into macro- and microelements. Mineral or inorganic substances are considered essential; they participate in vital processes occurring in the human body: building bones, maintaining acid-base balance, blood composition, normalizing water-salt metabolism, and in the activity of the nervous system. Depending on their content in the body, minerals are divided into macroelements, which are found in significant quantities, micro- and ultramicroelements, which are included in the human body in small doses - from thousandths to ten-thousandths of a milligram (iodine, fluorine, copper, cobalt, etc.).

Iron normalizes blood composition (entering hemoglobin) and is an active participant in oxidative processes in the body. It is found in liver, kidneys, eggs, oatmeal and buckwheat, rye bread, and apples. The daily requirement for iron is 0.018 g.

Iodine is involved in the construction and functioning of the thyroid gland. Most of the iodine is concentrated in sea water, seaweed and sea fish. Potassium participates in water metabolism in the human body, enhancing fluid excretion and improving heart function. It is found in dry fruits (dried apricots, apricots, prunes, raisins), peas, beans, potatoes, meat, and fish. A person needs up to 5 g of potassium per day.

Calcium is involved in the construction of bones, teeth, is necessary for the normal functioning of the nervous system, heart, and affects growth. Dairy products, eggs, bread, vegetables, and legumes are rich in calcium salts. The body's daily requirement for calcium is 0.8 g.

Magnesium affects nervous, muscle and cardiac activity and has vasodilating properties. Contained in many vegetables, milk, meat. The daily intake of magnesium is 0.4 g.

Copper and cobalt are involved in hematopoiesis. They are found in small quantities in animal and plant foods. Copper is involved in tissue respiration. Good sources of it are meat, fish, non-fish seafood, buckwheat, oatmeal and pearl barley, potatoes, apricots, pears, and gooseberries.

Sodium , together with potassium , regulates water metabolism, retaining moisture in the body and maintaining the osmotic pressure in tissues. There is little sodium in food products, so it should be introduced with table salt (NaCl). The daily requirement is 4-6 g of sodium or 10-15 g of table salt.

Sulfur is part of some amino acids, vitamin B1, and the hormone insulin. It is found in peas, oatmeal, cheese, eggs, meat, and fish. The daily requirement for sulfur is 1 g.

Phosphorus is involved in the metabolism of proteins and fats, in the formation of bone tissue, and affects the central nervous system. Contained in dairy products, eggs, meat, fish, bread, legumes. The phosphorus requirement is 1.2 g per day.

Fluoride takes part in the formation of teeth and bones and is found in drinking water.

Chlorine is involved in the regulation of osmotic pressure in tissues and in the formation of hydrochloric acid (HC1) in the stomach. Chlorine comes in with table salt. The daily requirement for it is 5-7 g.

Zinc is essential for normal function of the endocrine system. It has lipotropic hematopoietic properties and is part of the enzymes that ensure respiration processes. Meat and internal organs of animals, eggs, fish, and mushrooms are rich in zinc.

The total daily requirement of the adult human body for minerals is 20-25 g, and the balance of individual elements is important. Thus, the ratio of calcium, phosphorus and magnesium in the diet should be 1: 1.5: 0.5, which determines the level of absorption of these minerals in the body. To maintain acid-base balance in the body, it is necessary to correctly combine in the diet foods containing alkaline minerals (Ca, Mg, K, Na), which are rich in milk, vegetables, fruits, potatoes, and acidic substances (P, S, Cl) , which are found in meat, fish, eggs, bread, cereals.

The role of microelements in the human body

Microelements

- mineral substances, the content of which in the body is measured in milligrams and micrograms. Microelements include: zinc, iodine, selenium, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium, etc.

The biological functions of many microelements, as well as their optimal values, are well studied. For example, iodine, copper, zinc, selenium, manganese. The subtleties of the functions of some other microelements have been studied to a lesser extent. Their possible toxic effects (at elevated concentrations) have been more studied. For example, aluminum, nickel, lead.

Among the many microelements in the body, only nine are essential, i.e. their imbalance leads to clinical symptoms. All the rest are non-essential - they are characterized by certain biological functions, but deficiency syndromes are unknown. Some of them are components of cells and tissues as a result of adaptation to the environment.

Essential

: zinc, iodine, chromium, cobalt (as a component of vitamin B 12), manganese, molybdenum, magnesium, copper, selenium and iron.

Non-essential

: boron, phosphorus, nickel, silicon and vanadium.

From the point of view of biological function, elements can be divided into 2 groups:

1. Enzyme cofactors

   (with activating, regulatory and structural-stabilizing functions); The essential elements of this group are zinc, magnesium, manganese, molybdenum, copper and iron.

2. Components of molecules

   (can be found in the bones of the skeleton, metabolic system, etc.); The essential elements of this group are iodine, chromium, cobalt and selenium.

The content of MCE in the body varies depending on the season and age. In particular, with age, the concentration of aluminum, titanium, cadmium, nickel, zinc, and lead in tissues increases, and the concentration of copper, manganese, molybdenum, and chromium decreases. The content of cobalt, nickel, and copper in the blood increases and the content of zinc decreases.

During pregnancy and lactation, the blood becomes 2-3 times more copper, manganese, titanium and aluminum. The smallest amount of microelements is in spring, the largest in autumn.

The functions of microelements are as follows:

• Ensuring normal acid-base balance.
• Participation in the processes of hematopoiesis, secretion and bone formation.
• Maintaining osmotic pressure at a constant level.
• Nerve conduction control.
• Establishment of intracellular respiration.
• Effect on the immune system.
• Ensuring full muscle contraction.
• They are part of hormones (iodine in thyroxine, zinc in insulin and sex hormones, etc.)222

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That is, despite their low concentration in the body, many microelements are the most important catalysts for various biochemical processes involved in all types of metabolism, and also play a significant role in the adaptation of the body under normal conditions and especially in pathology.

Vitamin and mineral deficiency

We deliberately combined the concepts of “vitamin” and “mineral” deficiency in the title of the article, because, as a rule, the modern human body is deficient not in individual vitamins or minerals, but in certain combinations of them. Most often these are combinations of synergistically acting micronutrients. A good example is complex deficiency of vitamins B9 (folic acid) and B12. Sufficient intake of the second of them into the body is a necessary condition for adequate absorption of the first. Therefore, a lack of vitamin B12 can cause folic acid deficiency.

Biological functions of vitamins and minerals

Most vitamins are involved in metabolism as coenzymes, some of them are hormone precursors (vitamins A and D) or antioxidants (vitamins C and E). Accordingly, a lack of vitamins causes disruption of metabolic processes, immune reactivity, tissue growth and regeneration, reproductive function, etc.

Diagnosis of these conditions is usually difficult due to the lack of a pathognomonic clinical picture of polyhypovitaminosis and the presence of pathology of internal organs in the patient, the symptoms of which occupy a leading place.

The importance of minerals for the human body is just as great. Some of them are considered vital - essential. These are primarily macroelements (constituting more than 0.005% of body weight) such as calcium, phosphorus, potassium, chlorine, sodium; micronutrients (less than 0.005% of body weight) - iron, copper, iodine, selenium, etc. To date, it has been established that 32 elements can be considered clinically significant. With a pronounced decrease in their content in the body, a more or less characteristic clinical picture develops. Among these microelements are molybdenum, manganese, bromine, etc.

The participation of minerals (micro- and macroelements) in metabolism is associated with the construction of the skeleton (calcium, phosphorus), maintenance of osmotic properties (sodium, potassium), and hematopoiesis (iron, copper). Many of them are activators and cofactors of enzymes (magnesium, copper, iron, selenium, etc.), are part of hormones, etc. Iodine, for example, which is part of thyroid hormones, has an anabolic effect, stimulates the growth and formation of organs and fabrics.

Vitamins and minerals can perform their specific functions only if they are absorbed normally, transferred to tissues, further transferred to an active or inactive state, and removed from the body. In this case, synergism or antagonism of the interaction of some micronutrients may manifest itself at the metabolic stage.

Thus, ascorbic acid promotes the conversion of folic acid into active coenzyme forms and the restoration of the oxidized form of tocopherol [1], and vitamin D is necessary for adequate absorption and utilization of calcium [2]. There are many facts that indicate the antagonism of micronutrients, for example, nicotinic and ascorbic acids destroy vitamin B12 [3].

Causes of vitamin and mineral deficiency

A lack of micronutrients with a normal diet develops almost inevitably. There are several reasons for this. The main one is that the need for micronutrients was evolutionarily formed in conditions when a person spent (and consumed) 5000 kcal per day, and now our energy costs average 2500 kcal - by consuming 2 times less food, we do not get half the required amount of micronutrients .

The situation is aggravated by: bad habits (smokers require an additional 35 mg of vitamin C); imperfection of food technologies (loss of 80–90% of B vitamins on the way from grain to bread); environmental pollution (increased consumption of antioxidant vitamins); geochemical features (low iodine content in water).

A number of diseases of internal organs lead to a decrease in the content of vitamins in the body: with Addison-Birmer disease, anacid gastritis, diphyllobothriasis, and specific malabsorption, the absorption of vitamin B12 is impaired. Enteritis, accompanied by malabsorption syndrome, even in the early stages, can lead to a pronounced decrease in the content of vitamin B6 in the body.

Long-term use of certain medications can cause a deficiency of a number of vitamins in the body. Taking estrogen-containing contraceptives may cause pyridoxine deficiency. A decrease in the level of the latter in the body is also observed with long-term use of certain antibiotics, sulfonamides, ftivazide, isoniazid, and cycloserine.

According to the literature, the deficiency of vitamins A, C, E, B1, B2, folic acid and minerals: calcium, iron, iodine, selenium is currently influencing the decline in the nation’s health indicators to the greatest extent [4]. Due to the fact that health authorities are currently practically deprived of the opportunity to widely survey the population to identify the level of vitamins and microelements in various regions, we can conclude that this problem is much more acute than it might seem at first glance.

In current conditions, we are not even talking about the need to prevent deficiency, but about the treatment of polyhypovitaminosis combined with polyhypomicroelementosis. At the same time, there is no alternative to widespread and regular (regardless of the season) intake of vitamin supplements. In this regard, it is important that when creating drugs, the complex nature of vitamin and mineral deficiency is taken into account.

Micronutrient interactions

The biochemical and physiological functions of a number of essential micronutrients have now been quite well studied. Research has demonstrated, in particular, the presence of connections in the metabolic pathways of many vitamins and minerals and led scientists to the conclusion that they interact.

This promising area of ​​research from a scientific and practical point of view is far from being exhausted, however, the results of some of them have already become generally accepted and are used in the development and creation of vitamin preparations.

The most comprehensive reviews of the results of such studies are presented in recently published articles [5, 6].

Modern science has proven more than 20 facts about the interaction of vitamins and minerals, both positive (synergism) and negative (antagonism).

For the first time, the synergy of micronutrients began to be taken into account in therapeutic vitamin preparations of targeted action, for example, for the treatment of osteoporosis (calcium and vitamin D), in antioxidant complexes (vitamins A and C), etc.

In preventive multivitamin preparations containing a full range of vitamins and essential microelements, i.e., consisting of dozens of components, antagonistic interactions must also be taken into account. Especially many competitive or antagonistic interactions are known with respect to minerals. For example, therapeutic antianemic iron-containing drugs are not recommended to be combined with drugs containing calcium. For the same reason, they should not be washed down with milk [7].

Taking such recommendations into account is also necessary when developing the compositions of multivitamin complexes intended for prophylactic use in risk groups, since it has been proven that the absorption of iron from a multivitamin can be halved if calcium is included in the same preparation. Unfortunately, very often women of childbearing age are recommended such multivitamins specifically to replenish iron losses.

The practical result of scientific research on the interaction of vitamins and minerals was the division of the daily dose of components necessary for the body. Thus, antagonist substances are included in different tablets, and synergists are combined in one. Taking the tablets separately at intervals of several hours eliminates the possibility of antagonistic interactions in the dosage form during storage, at the stage of release of the active principle from the tablet, during absorption, distribution and excretion from the body.

Such an approach to the development of preventive complexes of vitamins and minerals allows us to take into account all the currently known relationships between micronutrients: during production and storage, during absorption in the digestive tract, when included in the body’s metabolic processes - and to obtain the maximum possible clinical effect from the use of such drugs.

Vitamin prevention

Researchers have only recently realized the significance of interactions between the ingredients of multivitamin preparations. But this new approach is already being successfully implemented by manufacturers who are striving to create the most rational vitamin and mineral complexes.

Broad vitamin prophylaxis is the result of the development of the science of vitamins. This direction developed rapidly in the twentieth century. and brought researchers four Nobel Prizes. In 1920, only two vitamins were known: A and B (vitamin B meant water-soluble vitamins). In 1955, the structure of the last of the now generally recognized vitamins, B12, was established, and its production began only in 1973.

Thus, the widespread use of vitamin complexes began only in the last quarter of the twentieth century. Currently, according to research data, 30 million people in Russia (20% of the population) take vitamins. Unfortunately, the number of vitamin consumers has not increased for several years. Only a third of these 30 million people use complete complexes of vitamins and minerals for prevention; the rest continue to take either single preparations (vitamin C) or cheap unbalanced complexes, and the intake of vitamins is limited only to the cold season.

In modern conditions, when micronutrient deficiency is in the nature of combined deficiency, manifests itself in almost all population groups and regions and does not significantly weaken in the summer, the effectiveness of such prevention is close to zero. It is clear that the main reason for using outdated drugs is economic, but awareness of both specialists and patients also plays an important role. For many people, “vitamin” and “vitamin C” are somewhat synonymous. Some still believe that by eating several kilograms of fruit from your own garden over the summer, you can “recharge” with vitamins for several months.

It is very difficult to break such stereotypes. According to data, the number of consumers of complete vitamin and mineral complexes is growing by approximately 1 million people per year. If current trends continue, only in 20 years will obsolete drugs be forced out of the market.

Modern multivitamin preparations

Modern complexes usually contain all 13 generally recognized vitamins and essential microelements in dosages that meet physiological needs.

This summer, the document “Recommended levels of consumption of food and biologically active substances” was put into effect [8]. In addition to adequate intake levels for vitamins and minerals, these guidelines establish upper acceptable intake levels. In accordance with the above recommendations, for all micronutrients the upper tolerable levels are several times higher than adequate intake levels. This means that the likelihood of an overdose when using modern complex drugs for a long time is extremely low. Thus, the myth, which even some doctors still believed in, about the danger of hypervitaminosis when taking multivitamins against the background of an allegedly sufficient intake of essential micronutrients from food is debunked.

According to numerous studies that conducted long-term observations of people taking vitamins and minerals in therapeutic doses, no adverse clinical effects were observed.

The time has come to move from discussing the causes and consequences of hypovitaminosis to the problem of rational selection of the most effective drugs, taking into account the complex nature of the deficiency of vitamins and minerals for a given region.

Preference, undoubtedly, should be given to products that are created taking into account the interaction of components and consist of several tablets that do not contain antagonistic pairs of micronutrients. Micronutrients that form synergistic combinations must be in one tablet and, therefore, enter the body at the same time. This principle ensures adequate absorption and maximum activity of all biologically active components of the drug.

Moreover, using this approach reduces the likelihood of development and the severity of certain “allergic type” reactions (individual intolerance). This refers to reactions that are more pronounced when two specific micronutrients are simultaneously introduced into the body than when they are taken separately [9]. Another way to combat possible adverse reactions is to use forms of vitamins that are less “dangerous” in this regard (for example, nicotinamide rather than nicotinic acid) [10].

Synthetic vitamins included in vitamin preparations are completely identical in their chemical structure to their natural analogues included in food products. At the same time, synthetic analogues are not only not inferior to natural ones in the effectiveness of their physiological effects on the body (which has been proven by numerous studies), but also have a number of advantages. Thanks to a high degree of purification and the use of modern technologies in production, they are less allergenic. A number of researchers have proven that the bioavailability of synthetic analogues of vitamin E is significantly higher [11].

Pharmacoeconomic aspects of vitamin therapy

Since, as we have already said, the current popularity of ineffective preventive medications is explained mainly by economic reasons, a few words should be said about the components of the price and quality of multivitamins.

Today, there are several large Western chemical and pharmaceutical companies on the market, which, with large production volumes, can provide multivitamin manufacturers with high-quality ingredients at a fairly low price. Most domestic and imported manufacturers of multivitamins use these substances.

At the same time, in the price of drugs, the cost of active substances is only 5–10% and none of the serious manufacturers is trying to save money by adding cheap and lower-quality substances to multivitamins. Most multivitamins on pharmacy shelves are the same in composition and quality of components. The variation in prices is explained by differences in the costs of production, packaging, advertising, and distribution.

Only the most modern complex drugs, when creating which manufacturers took into account the principle of interaction of components, have significant advantages for the consumer (more pronounced effectiveness, less likelihood of developing undesirable reactions). The absorption of some vitamins and minerals from “single-tablet” preparations is 30–50% lower than from complexes presented in several preparative forms. It is equally important that the loss of activity when combining all components in one tablet is not the same for different micronutrients and is difficult to predict.

Attempts to solve the problem by simply dividing the daily dose into several doses (tablets of the same composition with a reduced content of all components) or taking vitamins separately from minerals (one tablet with vitamins and the other with minerals) are untenable. In the first case, the interaction of the components is not taken into account at all, and in the second, all antagonistic pairs such as vitamin-vitamin and mineral-mineral are not taken into account. As mentioned above, especially many antagonistic interactions have been identified with respect to minerals, which is explained by the presence of common transport mechanisms for some of them and, accordingly, competition for absorption. A distinctive feature of vitamin-mineral complexes optimized for absorption and activity is the use of the principle of compatibility of components - combining only “friendly” vitamins and minerals in each tablet of the complex, while the antagonists are found in different tablets.

The production of such vitamin-mineral complexes, consisting of several preparative forms with carefully selected compositions, is naturally more technologically complex and more expensive compared to traditional multivitamins, in which all the ingredients are collected in one tablet.

Nevertheless, such drugs have already appeared on the Russian market. Moreover, they are domestic and inexpensive. Their composition complies with the standards established in Russia, ensuring the physiological needs of the body, and effectiveness is determined not only by the high quality of the components (vitamins and minerals), but is also achieved by taking into account their interactions.

Literature

1. Sokol RJ Vitamin E. In Ziegel EE and Filer LJ (eds), Present knowledge in nutrition, 7th ed, 1996. - ILSI Press, Washington, DC. — R. 130–136.
2. Arnaud CD Calcium homeostasis: regulatory elements and their integration. Federation Proceedings 1978, 37:2557–2560.
3. Tutelyan V. A., Spirichev V. B., Sukhanov B. P., Kudasheva V. A. Micronutrients in the diet of a healthy and sick person. - M.: Kolos, 2002.
4. Korovina N. A., Zakharova I. N., Zaplatnikov A. L., Obynochnaya E. G. Deficiency of vitamins and microelements in children: modern approaches to correction: Methodological manual. - M.: Medpraktika-M, 2004.
5. Shikh E.V. Rational vitamin therapy from the point of view of interactions // Pharmaceutical Bulletin. - 2004. - No. 11(332). — P. 8–9.
6. Shrimpton DH Nutritional implications of micronutrient interactions. Chemist and Druggist, 2004, 15 May. — R. 38–41.
7. Yip R., Dallman PR Iron. In Ziegel EE and Filer LJ (eds), Present knowledge in nutrition, 7th ed, 1996. ILSI Press, Washington, DC. — R. 277–292.
8. Recommended levels of consumption of food and biologically active substances: Methodological recommendations MR 2.3.1. 1915-04 (approved July 2, 2004). - M., 2004.
9. Mashkovsky M.D. Medicines. - 14th edition. - M.: New Wave, 2000. - T. 2.
10. Mrocheck JE, Jolley RL, Young DS, Turner WJ Metabolic response of humans to ingestion of nicotinic acid and nicotinamide. Clinical Chemistry 1976, 22:1821–1827.
11. Baturin A.K. Medical newspaper, 2001, January, No. 5.

E. V. Shikh , Doctor of Medical Sciences Institute of Clinical Pharmacology, Moscow

Who needs to monitor their daily intake of microelements?

It is recommended for everyone, without exception, to maintain health and well-being. This is especially important for some categories of people:

1. People actively involved in sports. Heavy physical activity exhausts the body, which means it is especially important for athletes to replenish energy and macronutrients.
2. Persons who do not consume animal food. Vegans are a special risk group, since meat is an essential source of many nutrients that are essential for health.
3. Children and elderly people.
4. For those who experience high emotional stress.
5. People who are constantly on diets.
6. Pregnant women and women breastfeeding. Vitamins, minerals, macro- and microelements play a major role in maintaining health and well-being.
7. People during periods of colds, as well as people suffering from chronic diseases.
8. Persons with bad habits such as smoking and drinking alcohol.
9. People on hormone therapy.

Micronutrient intake standards for humans

Scientists have long calculated how many microelements a person needs to consume. Their main sources can be either food or special vitamin-mineral complexes. In order for the body to function smoothly, it is important to replenish microelements on time. This ensures excellent health, good mood, high performance, and also allows you to delay old age and strengthen your immune system.

* Average daily requirement for adults: men and women aged 25 to 51 years. The standards recommended by the German Society of Nutritionists (Deutsche Gesselschaft fur Ernahrung - DGE) are given. Data for pregnant and lactating women is also from this organization.

Signs of deficiency of important microelements in the body

There are several main reasons that provoke a lack of minerals in the human body, namely: incorrect approach to nutrition; consumption of poor quality water; living in an unfavorable region from a geological point of view; side effect of medications, etc. As we can see, there are many reasons - therefore, it is necessary to pay close attention to signs of a possible deficiency of nutrients in the body.

Zinc

Some signs of deficiency:

• Irritability, fatigue, memory loss, sleep disturbance.
• Hyperactivity.
• Decreased visual acuity.
• Loss of taste, mouth ulcers.
• Smell disorders.
• Loss of body weight, emaciation.
• Scaly skin rashes, acne, furunculosis, eczema, dermatitis, psoriasis, trophic ulcers, poor wound healing. Delamination of nails, appearance of white spots on them.
• Dull hair color, dandruff, slow growth, hair loss.
• Decreased insulin levels.
• Growth retardation, late puberty in children (especially boys).
• Decreased T-cell immunity, decreased resistance to infections (frequent and prolonged colds).

In addition to a poor diet, as well as impaired absorption of zinc in the intestines, a common cause of zinc deficiency is increased consumption during periods of increased demand in the body (for example, during pregnancy, breastfeeding, during wound healing and recovery from illness).

Iodine

Some signs of deficiency:

• Deviations in the production of thyroid hormones.
• Goiter formation.
• Swelling of the face, limbs and torso.
• High cholesterol levels.
• Bradycardia.
• Constipation.
• A sharp lag in mental and physical development;
• Short stature, skeletal deformities.
• Decreased fertility.
• Drowsiness.

In addition to a poor diet and impaired iodine metabolism, a common cause of iodine deficiency is increased background radiation and allergization of the body.

Copper

Some signs of deficiency:

• Inhibition of iron absorption, disruption of hemoglobin formation, inhibition of hematopoiesis.
• Deterioration of bone and connective tissue, impaired bone mineralization, osteoporosis, bone fractures.
• Increased predisposition to bronchial asthma, allergic dermatoses.
• Hair pigmentation disorder, vitiligo.
• Delayed sexual development in girls, menstrual dysfunction, decreased sexual desire in women, infertility.
• Suppression of immune system functions.

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In addition to a poor diet and impaired copper metabolism, a common cause of copper deficiency is long-term use of corticosteroids, non-steroidal anti-inflammatory drugs, and antibiotics.

Selenium

Some signs of deficiency:

• Poor hair growth or hair loss.
• Dystrophic changes in nails.
• Decreased immune defense of the body.
• Liver dysfunction.
• Failure of the reproductive system (mainly male infertility).
• Slow growth in children.
• Dermatitis, eczema.

In addition to a poor diet and impaired selenium metabolism, a frequent cause of deficiency is increased expenditure on neutralizing harmful substances.

Manganese

Some signs of deficiency:

• Fatigue, weakness, dizziness, bad mood.
• Deterioration of thinking processes, the ability to make quick decisions, memory loss.
• Violations of muscle contractile function, tendency to spasms and convulsions, muscle pain, movement disorders.
• Degenerative changes in joints, tendency to sprains and dislocations, osteoporosis during menopause.
• Skin pigmentation disorders, the appearance of small scaly rashes, vitiligo.
• Delayed growth of nails and hair.
• Decrease in the level of “good” cholesterol in the blood, impaired glucose tolerance, increase in excess weight, obesity.

In addition to poor diet and impaired manganese metabolism, a deficiency is often caused by increased consumption of manganese as a result of psycho-emotional overload in women during the premenopausal period and menopause.

Silicon

Some signs of deficiency:

• Weakness of connective tissue (bronchopulmonary system, ligaments, cartilage).
• Weakness of bone tissue (osteoporosis, susceptibility to fractures).
• Thinning, brittleness, hair loss.
• Tendency to inflammatory diseases of the stomach and intestines.

In addition to poor diet and impaired silicon metabolism, deficiency is often caused by increased consumption of silicon (rapid growth, physical overload).

What are the dangers of excess microelements in the body?

Few people know, but a surplus of vitamins and minerals is just as harmful as their deficiency. Drinking vitamin and mineral complexes “just in case” is a big mistake. Consuming excess amounts of micronutrients can lead to serious health problems, including death.

• Manganese

Excess manganese in the body causes irreparable harm to health. The norm is considered to be consumption of this element in an amount of up to 40 mg per day. If more enters the body, it leads to loss of appetite, hallucinations, decreased ability to work, muscle pain and atrophy, chronic fatigue, drowsiness, depressive disorders, and even damage to the pulmonary system.

• Iodine

An increased level of iodine in the body can cause hyperthyroidism, a serious endocrine disease characterized by weakness, unstable psychological state, and sweating. Also, with a large intake of iodine, body temperature rises in the absence of inflammatory processes. Other symptoms are persistent headaches, nausea, apathy and weakness.

Consuming iodine in amounts of 2-5 milligrams per day is considered detrimental to health, and a dose of 35-350 milligrams can lead to death.

• Silicon

If an excess amount of silicon accumulates in the body, it can cause the formation of kidney stones, as well as the death of lung tissue and abdominal organs. Urolithiasis can also develop due to excess silicon in the body. The fact is that it activates the formation of salts in the urine. And if silicon enters the body through the respiratory tract, it causes difficulty breathing and the development of silicosis.

Excess silicon is also dangerous because it contributes to the development of osteoporosis, atherosclerosis, and hair loss.

• Selenium

Consuming selenium in amounts of more than 5 milligrams per day is considered detrimental to health. In this case, depression, mood swings may develop, an unpleasant smell of garlic from the mouth and skin may appear, the condition of the liver will worsen, brittle nails, nausea and vomiting may occur.

• Copper

Excess copper in the body is extremely rare. If you are worried about muscle pain, fatigue, apathy, increased irritability, depressive thoughts, insomnia, you need to check whether there is an excess of this element.

Excess copper can form due to problems with metabolism, as well as as a result of poisoning. Copper can accumulate in the body if you smoke or if you are deficient in magnesium and zinc.

Certain processes in the body can increase copper reserves. For example, chronic kidney and bronchial diseases, cardiovascular diseases, schizophrenia. Excessive alcohol consumption can also accumulate copper. And this is not the entire list of reasons for the excess of this microelement.

Organize your diet correctly to avoid such problems.

• Zinc

If excess zinc accumulates in the body, this leads to deterioration of the hair and nails, interruptions in liver function, deterioration of the immune system, nausea, and disturbances in the functioning of the pancreas and prostate gland.

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• Fluorine

Too much fluoride intake can lead to problems with bones and teeth. Eating disorders and even damage to the central nervous system may also occur.

To avoid an excess of vitamins and minerals in the body, it is important to properly structure your diet.

References

1. Seregina I. F., Lanskaya S. Yu., Okina O. I., Bolshov M. A., Lyapunov S. M., Chugunova O. L., Foktova A. S. Determination of chemical elements in biological fluids and diagnostic substrates children using mass spectrometry with inductively coupled plasma / Journal of Analytical Chemistry, 2010, volume 65, no. 9, p. 986-994.
2. Barrett S. Commercial hair analysis: Science or scam. Journal of the American Medical Association. 1985, v.254, p.1041–1045.
3. Skalny A.V. Chemical elements in human physiology and ecology. – M.: Publishing house “Onyx 21st century”: Mir, 2004, 216 p.
4. Singh N, Gupta VK, Kumar A, Sharma B. Synergistic Effects of Heavy Metals and Pesticides in Living Systems. / Front Chem. 2017;5:70.
5. Chen SX, Wiseman CL, Chakravartty D, Cole DC. Metal Concentrations in Newcomer Women and Environmental Exposures: A Scoping Review. / Int J Environ Res Public Health. 2021. 8;14(3)

Foods containing essential micronutrients

Zinc

Concentrated in the thymus gland, in the insular apparatus of the pancreas, and bone tissue. Necessary for cellular (tissue local) immunity of the skin and mucous membranes. Accelerates wound healing, prevents inflammatory skin diseases (acne, eczema, neurodermatitis, psoriasis, etc.). Contained in the insulin molecule and in the enzyme alcohol dehydrogenase. It decreases with an excess of refined carbohydrates and excess alcohol in the diet.

Zn content in 100 g of products:

• Oysters (100-400 mg).
• Pumpkin seeds (10).
• Wheat and rye bran (13).
• Beef, roe deer, lamb, elk, venison, horse meat (2-5).
• Birch leaf, celandine grass.
• Pine nuts (6.5).

Selenium

A trace element that is necessary for the synthesis of Se-dependent hydrolin peroxidase. Participates in the neutralization of more than 300 toxic substances and heavy metals in the body. Necessary for the deiodization reaction of thyroid hormones.

Se content in 100 g of products:

• Garlic (200-400 mcg).
• Salo (200-400 mcg).
• Wheat germ (110 mcg).
• Pine nuts (50 mcg).
• Coconut (810 mcg).
• Brazil nut (1910 mcg).
• Oregano, celandine.
• Golden root, Leuzea, ginseng.
• Porcini mushrooms (40 mcg).

Manganese

Part of cartilage and connective tissue. Necessary for insulin synthesis. Mn content in 100 g of products:

• Rye bread (1.5 mg).
• Buckwheat (1.5 mg).
• Horseradish (1.3 mg).
• Green tea.
• Wheat bran.
• Blueberries, blueberries, raspberries, chokeberries.

Chromium

A microelement that regulates carbohydrate metabolism, the activity of the heart muscle and blood vessels.

Cr content in 100 g of products:

• Tuna (90 mcg).
• Salmon (55 mcg).
• Mackerel (53 mcg).
• Herring (51 mcg).
• Beetroot (50 mcg).
• Shrimp (20 mcg).
• Quail eggs (14 mcg).
• Lentils (10.8 mcg)

Copper

Copper, like iron, plays a critical role in maintaining optimal blood composition, namely in the formation of hemoglobin. Moreover, iron accumulating in the liver will not be able to take part in the formation of hemoglobin without copper.

Food sources of copper:

• nuts;
• legumes;
• animal liver;
• potato;
• sprouted wheat;
• seafood;
• fish;
• dried fruits (especially prunes);
• chocolate;
• garlic;
• eggs;
• dairy products.

In general, copper is found in almost all iron-containing foods.

Fluorine

Fluorine is the main component of mineral metabolism. This microelement is responsible for the condition of bone tissue, the full formation of skeletal bones, as well as the condition and appearance of hair, nails, and teeth. Food sources of fluoride:

• tea;
• fish;
• mineral water;
• walnuts;
• cereals;
• Cod liver;
• spinach;
• beet;
• seafood;
• meat;
• milk.

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Iodine

The main function of iodine is to ensure the synthesis of the thyroid hormone called thyroxine. In addition, iodine is actively involved in the creation of phagocytes, which are a kind of “patrol” cells that destroy debris and all kinds of foreign bodies directly in the cells. Iodine-containing products:

• sea ​​salt;
• green vegetables;
• table iodized salt;
• ocean and sea fish;
• seafood, including seaweed and seaweed;
• onion;
• garlic;
• eggs;
• Cod liver;
• beans;
• beet;
• oriental spices (especially ginger, pepper, coriander, as well as cumin, cloves and turmeric);
• carrot;
• cabbage of different varieties;
• potato;
• tomatoes.

Silicon

Despite the fact that silicon is present in the blood in fairly small quantities, when its reserves decrease, a person begins to react sharply to weather changes (this can include mood swings, severe headaches, and a deterioration in mental state). Food sources of silicon:

• rice;
• oats;
• barley;
• soy;
• legumes;
• buckwheat;
• pasta;
• corn;
• nuts;
• eggs;
• fish caviar;
• green vegetables;
• seafood;
• dairy products;
• seeds;
• mushrooms.

In addition, silicon is found in grape juice, wine and beer.

City Center for Medical Prevention

Doctor of Medical Sciences, Professor of the Department of Family Medicine of Northwestern State Medical University named after. I.I. Mechnikova Elena Vladimirovna Frolova. Nutrition is one of the most important aspects of a healthy lifestyle. Currently, the connection between nutrition and the development of major chronic non-communicable diseases, including cardiovascular and some cancers, which are the leading cause of premature mortality in the world and in Russia, has been scientifically proven. The diet of modern man is extremely unbalanced. Our diet does not have enough plant and animal proteins, healthy dietary fiber, micronutrients (vitamins and minerals), but there is an excess of fats, especially animal fats, cholesterol, and sucrose. At the same time, the daily diet is often high in calories. An unbalanced diet contributes to overweight and obesity, which are a risk factor for chronic non-communicable diseases. Nutrition is the process of consuming food, as a result of which the body obtains substances necessary for life from foods and receives chemical energy. Hippocrates and Avicenna also dealt with nutrition issues. There are a number of aspects of nutrition: social, economic, cultural, psychological, political. If we talk about the cultural aspect, then most of us, regardless of faith, eat Easter cakes for Easter, and the political aspect is when, with the introduction of sanctions against our country, eating habits changed. Nutriciology is the science of nutrition. Nutrients are nutrients. They are divided into macro- and microelements. Main nutritional components: proteins, fats, carbohydrates, vitamins, minerals, water. The content of vitamins and microelements plays a huge role in human nutrition. Vitamin translated from Latin means “minimum of life” (“vita” - life, “min” - minimum). The vitamins that humans need are divided into fat-soluble: A (retinol), D (colecalciferol), E (tocopherol), K (phylloquinone) and water-soluble: C (ascorbic acid) and 8 vitamins combined into group B: B1 (thiamine) , B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin). Water-soluble vitamins are excreted by the kidneys, while fat-soluble vitamins are deposited in the liver and adipose tissue. Vitamins do not burn in the body as fuel, but contribute to the occurrence of essential chemical reactions that support life. The body is not able to synthesize them on its own in sufficient quantities, so it receives them from food. Vitamins that enter our body with food, as opposed to synthesized ones, are the most useful. Their deficiency leads to weakened immunity, the appearance of various diseases, metabolic disorders, excessive obesity, and premature aging. But it is worth saying that the body does not need many vitamins! He gets his quota from food. You should take additional vitamin tablets only if you are deficient! Their excess works well on cancer cells. B vitamins help regulate metabolism, have a beneficial effect in the treatment of skin diseases, strengthen the respiratory system, restore peripheral nerve endings, and prevent aging. Their overdose can lead to allergic reactions, increased heart rate, and nervous agitation. Vitamin C strengthens the immune system, prevents blood clots, and is involved in the synthesis of collagen and thyroxine (thyroid hormone). It is found in large quantities in citrus fruits and berries. A lack of vitamin C can cause scurvy, a nervous system disorder that results in irritability and insomnia, and premature formation of wrinkles. If we talk about fat-soluble vitamins, then vitamin A supports the function of vision and skin, is involved in protein synthesis, and is responsible for human growth and reproductive function. Due to its deficiency, cracks (jams) form in the corners of the lips, skin problems appear - redness, cracks on the hands. Vitamin D is involved in the metabolism of calcium and phosphorus, is responsible for growth, emotions, and prevents the development of osteoporosis. It is formed in the body with the participation of sunlight. Therefore, it is recommended to walk outside more often! Vitamin E is a powerful antioxidant. Vitamin K takes part in the process of blood clotting; its deficiency leads to hemorrhage. It is necessary to say something about water. This is an important component of nutrition that is often forgotten, but it makes up up to 60% of body weight. This is a kind of “broth” in which all chemical reactions occur. Water is responsible for the water-electrolyte balance in the body. If the amount of water in the body decreases sharply, the reaction rate slows down and dehydration occurs. It is recommended to drink 8 glasses of clean water daily. Drinks (tea, coffee, juice) are not included in this rate. Now regarding microelements. Sodium is found in table salt, soda, and glutamate. Various cuts, sausages, and canned food contain excess salt. The more sodium we consume, the higher our blood pressure. Calcium is our bones, preventing rickets and osteoporosis. For persons under 50 years of age, the calcium norm is 1000 mg per day, after 50 years of age – 1200 mg. For hypertension, it is necessary to increase the potassium content in food. Iron affects the health of the heart, nervous system, skin, stomach, hair, and nails. Without iron, problems with muscles may occur, as they will contract weakly. It is known that the heart and all sphincters of hollow organs are muscles. Anemia also occurs with iron deficiency. It should also be said about non-nutritive food components, of which there are more than 4 thousand (pectins, indoles, probiotics, etc.). All of them are important for our body, we can only get them from food. What is the conclusion? Our diet should be varied and balanced, rich in vegetables and fruits, whole grains, and dietary fiber. Most vegetables and fruits are rich in nutrients, low in calories and high in fiber. Consequently, a diet rich in vegetables and fruits meets the body's needs for macro- and micronutrients and fiber without significantly increasing the total calorie content of the daily diet. A diet high in fruits and vegetables has been shown to lower blood pressure and improve other risk factors. In long-term studies, when people received this diet, there was a reduced risk of developing cardiovascular complications, in particular stroke. A wide variety of brightly colored vegetables and fruits are recommended. Spinach, carrots, peaches, and berries are especially recommended because they contain more phytonutrients (lycopene, folate) than other vegetables and fruits such as potatoes and corn. Fruit juice, unlike whole fruits, does not contain enough fiber, so it is not recommended for use in large quantities. Particularly important is a cooking method that preserves nutrients and fiber without adding unnecessary calories, saturated and trans fats, sugar and salt. Diet patterns that are high in whole grains and fiber are associated with improved dietary quality and, as a result, reduced cardiovascular risk. Consumption of fish is very important, especially fatty varieties such as salmon, herring, river trout, sturgeon, anchovy, and sardine. These fish varieties are rich in omega-3 polyunsaturated acids. Eating fatty fish twice a week is associated with a reduced risk of both sudden death and death from coronary heart disease in adults. As for the method of preparing fish, it should exclude the addition of saturated, trans fatty acids, as well as sauces and margarine. 10 anti-aging foods: avocados, green vegetables, berries (half a cup per day), nuts (10 kernels per day), wholemeal and wholemeal products, ginger, watermelon, legumes (chickpeas, beans, beans) and water. Garlic is an anti-cancer champion, anti-atherosclerosis and anti-thrombosis product (1 clove per day).

Replenishing the lack of microelements in the body

Why is mineral deficiency so critical for us? This is due to the functions of these substances in our body. Unlike vitamins, minerals are included in the structures of our body, in tissues, in tissue structure, bone tissue, connective tissue and many others, that is, to a certain extent, our body also consists of minerals.

They are also incredibly important for regulating cell activity, osmotic pressure inside the cell, electron transfer, and the transport of substances across cell membranes, all of which occurs using mineral ions.

Today we coexist with factors leading to shortages. Firstly, the low diversity of the diet is connected with our evolutionary path, including with the modern way of life, when a lot of things are on the run, there is not enough time for many things, especially for a varied diet, and accordingly the nutritional density of the diet decreases.

Secondly, it is believed that our needs for vitamins and minerals have developed on an evolutionary scale relatively recently. But in those times when our need was formed, people moved much more. Hunting, farming and much more led to the fact that energy consumption per day was approximately equal to 5 thousand kilocalories. Today the way of life has changed dramatically. Physical activity has decreased; accordingly, our average daily requirement is two and a half thousand kilocalories. The energy requirement is 2 times lower, but evolutionarily our metabolism, our biochemistry has not changed much over this short period. Accordingly, the internal needs for minerals have not changed either, that is, we need less food, but the same amount of minerals and vitamins. As a result of this, we eat less and receive less.

The next important factor is also related to our lifestyle - this is often increased consumption. For example, it is no secret that in situations of stress, deep emotions, as well as colds, our body requires and consumes many times more vitamin C and zinc. Do we replenish lost vitamins and minerals after such situations? Of course not.

How to detect deficiency in practice? Many symptoms overlap, for example, fatigue, irritability, insomnia. It's impossible to say exactly what caused it. Therefore, symptoms are used for primary analysis. But the most important tool for detecting deficiencies is laboratory tests.

In the modern world, experts recommend undergoing a general examination annually. It can be on different scales. The recommended minimum is a check-up for the content of minerals and mineral substances, vitamins, total protein and some related elements in the blood or blood serum.

Accordingly, if a person does not have the opportunity to undergo a full check-up, then indirect signs of deficits are used, which help to at least understand the direction in which to dig.

Important point

. As a result of the analysis, we see a column of the normal range, from which to which value of the element content is considered normal. But in the integrative approach, the term has long been used not as a norm, but as an optimum. The optimum is different from the norm.

Take, for example, zinc, one of the most important and essential microelements. For example, the laboratory norm for zinc is from 75 to 120 micrograms per deciliter, but the optimum is the value at which the human body works optimally, as efficiently as possible, in terms of health and general condition. And now the optimum value for zinc is above 85. The norm is something quite average, already established for a long time. The optimum is from modern practices of the integrative approach.

The main point in the protocol for restoring deficits is working with the diet

. Even if we see a deep deficiency that will be restored with drugs, dietary supplements and a specialist, then after we overcome this deficiency, our obligatory task is to give a person recommendations on enriching the diet with specific products.

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When talking about the replenishment protocol, it is important to distinguish between preventative doses of minerals. They are used when there is no deficiency yet, when laboratory values, for example, are within the optimum, then on a preventive basis it is recommended to take preventive doses with a certain frequency, taking into account that in the modern world products may be deprived of the necessary elements.

The second concept is replenishment doses

. These are higher doses that can be taken and prescribed only after tests have revealed a deep deficiency, only within the framework of a general protocol for a certain period, with cofactors that help absorption. This is a direct protocol for getting out of a deep deficit

With a deep deficiency, the body may not have enough resources to absorb even this, so it is important to know the situation and use a good and necessary dosage.

Vitamins

Vitamins are biologically active organic compounds that are of great importance for normal metabolism and vital functions of the body.
They increase a person’s physical and mental performance, contribute to the body’s resistance to various diseases, which is why they can be considered as an important means of preventing them. Most vitamins are not synthesized in the human body, so a constant supply of them is necessary with food or in the form of medications.

With a lack of vitamins in the diet, a person develops hypovitaminosis, which is characterized by a deterioration in general well-being, rapid fatigue, and a decrease in the body’s defenses. Hypovitaminosis conditions are more often observed in winter and spring, since it is at these times of the year that many foods contain insufficient amounts of vitamins.

Vitamins are produced by industry in the form of special preparations. However, preference should be given to natural sources of vitamins and only if necessary, resort to vitamin preparations.

Vitamins are divided into two main groups: water-soluble vitamins and fat-soluble vitamins. In addition, there is a group of vitamin-like compounds, the degree of irreplaceability of which has not been proven.

Vitamin C (ascorbic acid) is involved in many vital processes, activates various enzymes and hormones, and increases the body's resistance to diseases. If it is insufficiently supplied to the body, general weakness, rapid fatigue appear, and gum bleeding is possible. One of the important properties of vitamin C is its ability to prevent scurvy, a disease in which gums become inflamed, teeth fall out, and resistance to infectious diseases sharply decreases.

Taking ascorbic acid reduces physical fatigue and increases performance. Therefore, it is necessary to take care of the daily intake of 50-70 mg, even 100 mg of vitamin C into the body through food.

The main sources of vitamin C are vegetables and fruits. They are rich in rose hips, black currants, sweet peppers, green onions, white cabbage (fresh and pickled) and cauliflower, radishes, green peas, tomatoes, dill, parsley, spinach, lemons, oranges.

It should be borne in mind that vitamin C is partially destroyed during cooking, as well as during long-term storage of vegetables and fruits. In winter, the most constant and accessible source of vitamin C is potatoes, as well as fresh and sauerkraut. To enrich the diet with vitamin C, we can recommend an infusion of dried rose hips.

The preservation of vitamin C is ensured by proper culinary processing of vegetables and fruits. Vegetables should not be left peeled and cut in the air for a long time; when cooking, they should be placed in boiling water immediately after peeling. Frozen vegetables should be immersed in boiling water, as slow thawing increases the loss of vitamin C.

B vitamins include vitamin B1 (thiamine), B2 (riboflavin), vitamin PP (nicotinic acid), B6 ​​(pyridoxine), B9 (folic acid), vitamin B12 (cyanocobalamin), etc.

Thiamine (vitamin B1) plays an active role in carbohydrate metabolism, participates in protein and fat metabolism, is a stimulator of nervous and muscle activity, and has a beneficial effect on the functions of the digestive organs.

Symptoms of hypovitaminosis B1:

• muscle weakness,
• leg pain,
• weakening of attention,
• increased irritability.

With severe vitamin B1 deficiency, multiple inflammation of the nerve trunks is possible - polyneuritis. Polyneuritis, which occurs during a long monotonous diet of grains freed from the outer shells, as well as polished rice, is called Beri-Beri, and in the recent past was widespread in a number of countries.

The need for vitamin B1 increases with intense physical and neuropsychic activity.

Vitamin B1 is found in foods of both plant and animal origin. Bread products made from wholemeal flour and, especially from bran, contain a large amount of vitamin B1. It is found in cereals, peas, beans, meat, especially lean pork, and offal. There is a lot of vitamin B1 in yeast (brewer's, baker's) and nuts. For additional vitaminization, synthetic preparations of vitamin B1 are also used.

Riboflavin (vitamin B2) has a significant effect on the function of the organ of vision: it increases its sharpness, the ability to distinguish colors, and improves night vision.

If there is insufficiency of vitamin B2, the mucous membrane of the eyes may become inflamed, photophobia, lacrimation may appear, and visual acuity may decrease. Hypovitaminosis of riboflavin is associated with the appearance of cracks in the corners of the mouth (“jams”) and inflammation of the oral mucosa (stomatitis). Vitamin B2 is found in the same foods as vitamin B1. There is especially a lot of it in yeast.

Nicotinic acid (vitamin PP) is involved in metabolism, being an integral part of some oxidative enzymes, and has a beneficial effect on the nervous system and skin condition. With severe hypovitaminosis RR, a disease called pellagra occurs, which means “rough skin.” It is characterized, in addition to skin changes, intestinal dysfunction and mental retardation. RR deficiency causes fatigue, general weakness, irritability, and insomnia.

Sources of vitamin PP are wholemeal bread, cereals, beans, peas, potatoes, meat, fish, eggs, yeast.

For a more complete supply of vitamin PP, it is important to have a sufficient intake of complete protein in the body, containing one of the essential amino acids - tryptophan, necessary for the synthesis of nicotinic acid.

Pyridoxine (vitamin B6) plays an important role in the metabolism of proteins and fats and has a regulatory effect on the nervous system.

Symptoms of hypovitaminosis are muscle weakness, irritability. Vitamin B6 is found in foods of both animal and plant origin. There is a lot of it in yeast and liver. Pyridoxine is also found in meat, fish, eggs, milk, and cheese. Plant products that are a source of vitamin B6 include potatoes, peas, beans, and green peppers.

Folic acid (vitamin B9) is involved in the synthesis of certain amino acids, has a stimulating effect on hematopoiesis, and promotes better absorption of vitamin B12. With a lack of folic acid, anemia can develop.

It should be borne in mind that while most B vitamins are heat stable and are not destroyed during cooking, folic acid is easily destroyed when heated.

Among animal products, liver and kidneys are richest in folic acid, and among plant products, green leaves of plants are the richest. The best sources of folic acid are salad greens. It is also found in cabbage, beets, carrots, potatoes and other vegetables, and in many fruits.

Cyanocobalamin (vitamin B12) belongs to substances with high biological activity. It is involved in hematopoiesis processes. Vitamin B12 deficiency usually develops when its absorption is impaired and is manifested by anemia (anemia). The main source of vitamin B12 is animal products. Beef liver is especially rich in it.

Unlike water-soluble vitamins, fat-soluble vitamins enter the body only with fats. These are vitamins A, D, E, K.

Retinol (vitamin A) and carotene are involved in various types of metabolism and affect the condition of the mucous membranes and skin. The special importance of vitamin A for ensuring normal vision processes should be emphasized. Participating in the formation of the photosensitive substance of the retina, it plays a role in providing night and twilight vision.

One of the signs of vitamin A deficiency is loss of the ability to see at dusk, or so-called night blindness. Vitamin A deficiency also affects daytime vision, causing narrowed vision and impaired ability to distinguish colors.

Vitamin A is found only in products of animal origin: liver (pork, beef, fish), chicken eggs, milk, butter, cheese, fish oil. In summer there is more of it in milk than in winter, due to the higher content of carotene in animal feed in summer.

There is no vitamin A in plant foods. They contain its provitamin - carotene (from the Latin carota - carrot). Indeed, carrots contain a lot of carotene, as do other vegetables and fruits of red and orange color - tomatoes, red sweet peppers, apricots and dried apricots, sea buckthorn berries. There is carotene in green salad, cabbage, green peas, parsley, and green onions.

Because vitamin A is fat-soluble, it is absorbed much better when combined with fat. Therefore, it is advisable to consume vegetables containing carotene with fatty foods, for example, carrots with sour cream or in the form of salads and vinaigrettes with vegetable oil.

Vitamin A is resistant to heat, but unstable to oxygen and ultraviolet rays.

Therefore, it is recommended to store vegetables containing carotene in a dark place, and when cooking, chop them immediately before use.

Calciferols (vitamin D) influence mineral metabolism, ensure the absorption of calcium and phosphorus in the intestine, and affect the deposition of calcium in bone tissue. Vitamin D is necessary for the prevention of rickets in children. It is found only in products of animal origin (sour cream, cream, milk, cod liver, tuna).

In the human body, vitamin D is formed when the provitamin contained in the skin is exposed to sunlight. Vitamin D deficiency can occur when working in polar night conditions, in the absence of ultraviolet radiation.

Tocopherols (vitamin E) normalize muscle activity, preventing the development of muscle weakness and fatigue. This vitamin is closely related to the function of the endocrine system, especially the gonads, thyroid gland, and pituitary gland. Vitamin E is found in foods of plant and animal origin. There is a lot of it in vegetable oils, in particular in cottonseed, sunflower, and soybean oils. Vitamin E is found in small amounts in vegetables, legumes, milk, butter, chicken eggs, meat, and fish.

Phylloquinones (vitamin K) are one of the factors that ensure blood clotting. Vitamin K deficiency causes bleeding from the nose, gums, and gastrointestinal tract. Vitamin K is found in green leaves of lettuce, cabbage, and nettles.

Bioflavonoids (vitamin P) are classified as vitamin-like compounds. Vitamin P is part of the group of biologically active substances (rutin, catechins, anthocyanins), has a capillary-strengthening effect, and reduces the permeability of the vascular wall. P-hypovitaminosis is usually combined with ascorbic acid deficiency. In this case, fragility of the walls of small vessels, pinpoint hemorrhages, and rapid fatigue are possible.

Vitamin P is found in chokeberries, cherries, black currants, tea, green peas, oranges, lemons, rose hips, peppers, raspberries, strawberries and other fruits and berries.

Methylmethionine sulfonium (vitamin U) has a beneficial effect on the condition of the mucous membranes, promotes the healing of stomach and duodenal ulcers.

Vitamin U is found in white cabbage, tomatoes, green tea, and juices from raw vegetables (cabbage) and fruits.

Classification of vitamins and vitamin-like compounds