Useful and excess salt in the body. Essential nutrients. Mineral salts and water
Starring water and mineral salts the most important physical and chemical processes taking place in the body. Thus, the concentration of mineral salts dissolved in water determines the magnitude of the osmotic pressure of blood and tissue fluid, the preservation of which at a constant level is necessary condition normal life. Inorganic substances are also important in maintaining acid-base balance and in maintaining relative constancy active reaction blood and tissues. Further, mineral salts and water participate in the phenomena of diffusion and osmosis, which play a role in the processes of absorption and excretion.
mineral salts and water, in addition, contribute to the preservation of the colloidal state of living protoplasm. Changes in the amount of water in the body and shifts in the salt composition of body fluids and tissue structures entail a violation of the stability of colloids, which may result in irreversible damage and death of individual cells or the organism as a whole.
Deprivation of the body of water and mineral salts causes severe impairment and death. In humans, deprivation of water can lead to death in just a few days. This fact should be compared with the fact that with complete starvation and an unlimited supply of water, it is possible to save a person's life even for 40-45 days. With complete starvation, weight loss can reach 40%, while when deprived of water, the loss of even 10% of body weight is accompanied by severe disorders, and the loss of 20-22% of body weight leads to death.
The important role of mineral salts has been established by direct observations. So, with the complete deprivation of animals of mineral salts, that is, with mineral starvation, despite the sufficient intake of all other nutrients and water into the body, loss of appetite, refusal to eat, emaciation and death were observed.
The need for a constant supply of mineral salts and water is explained by the fact that the body constantly loses some of their amounts with urine, sweat and feces.
The physiological role of different electrolytes is different and diverse. So, calcium and phosphorus ions are necessary for building bone tissue. Calcium ions are important for the connection of excitation with muscle contraction; sodium and potassium ions are necessary for the emergence of bioelectric potentials. Phosphorus ions in the form of a phosphoric acid residue are part of energy-rich compounds (adenosine triphosphoric, creatine phosphoric acids, etc.), as well as phosphatides and phosphoproteins that have importance in functions nervous tissue and in metabolism.
Some chemical elements that are part of the body in very small quantities (therefore they are called microelements), such as iodine, zinc, iron, cobalt, are involved in the synthesis of complex organic compounds of great functional importance.
Iodine ( general content it in the body of an adult is approximately 0.03 g) is necessary for the synthesis of the hormone thyroid gland- thyroxine. Extremely important role plays iron, the amount of which in the body does not exceed 3-5 g. Iron is involved in oxidative processes and the transport of oxygen by the blood. Zinc is part of the enzyme and plays a role in the formation of the hormone insulin. Cobalt is a part of vitamin B12 necessary for hematopoiesis.
mineral salts
“Food that does not contain mineral salts, although it otherwise satisfies nutritional conditions, leads to a slow starvation, because depletion of the body with salts inevitably leads to eating disorders” (F.F. Erisman).Mineral salts play an extremely important role in the regulation of metabolic processes and the most important functions of the human body. The human body not only performs work, it continuously undergoes the processes of building cells and tissues of the body. Some cells die and new ones appear in their place. For all these repair work» need construction material which the body receives in the form nutrients, including mineral salts. Therefore, it is no coincidence that out of 88 elements of the periodic table, about 40 of them were found in living organisms.
Depending on the content of mineral salts in the human body and the need for them, macroelements (potassium, sodium, calcium, phosphorus, magnesium, sulfur, chlorine) and microelements (aluminum, copper, nickel, vanadium, iron, strontium, iodine, selenium, cobalt) are distinguished , fluorine, silicon, zinc, manganese, chromium, molybdenum).
With the exception of calcium, phosphorus, iron and iodine, the human body does not have reserves of mineral salts. Therefore, mineral salts are indispensable nutrients, since they are not formed in the body. Systematic intake of mineral salts with food - important condition rational nutrition.
Minerals have a variety of effects on the vital activity of the human body. They are part of enzymes and hormones, take part in all types of metabolism, activate the action of vitamins, are the plastic material of supporting tissues (bones, cartilage, teeth), help the processes of hematopoiesis and blood clotting, provide normal functioning nervous, muscular, cardiovascular and digestive systems. Mineral salts are involved in the regulation of water-salt metabolism, osmotic pressure in cells and intercellular fluids. Each of mineral elements has a specific functional purpose.
Characteristics of some basic mineral salts of particular importance in human nutrition
Potassium necessary for normal function muscles and kidneys. daily requirement adult healthy person in potassium 2500-5000 mg. Foods rich in potassium: meat pork, cod, hake, mackerel, squid (fillet), oatmeal, beans, peas, green peas, potatoes, tomatoes, beets, radishes, green onions, seaweed, prunes, raisins, cherries, currants (black and red), grapes, apricots, peaches.Sodium participates in the regulation of water-salt metabolism, osmotic pressure in cells and intercellular fluids. The daily requirement of an adult healthy person for sodium is 4000-6000 mg. Foods rich in sodium: sausages, cheeses, wheat bread, city buns, canned fish, salted butter, Ocean pasta.
Sodium and chlorides enter the human body mainly in the form table salt. The daily requirement for table salt for adults is 10-15 g, which is satisfied by its content in food (6-10 g), in particular in bread (3-5 g) and table salt used for cooking and adding to taste while eating.
Calcium plays an important role in bone formation, has anti-inflammatory and anti-allergic properties. The daily requirement of an adult healthy person for calcium is 1000-1200 mg. Calcium-rich foods: milk, kefir, sour cream, cottage cheese, cheeses, horse mackerel, herring, carp, caviar, Ocean pasta, eggs, cereals (buckwheat and oatmeal), peas, beans, carrots, parsley, green onions.
Phosphorus instead of calcium, it forms the basis of bone tissue, provides mental and muscle activity. The daily requirement of an adult healthy person for phosphorus is 1000-1500 mg. Foods rich in phosphorus: beef liver, chicken meat, fish, caviar, cottage cheese, cheeses, cereals (oatmeal, pearl barley, buckwheat), millet, peas, chocolate.
Magnesium normalizes the excitability of the nervous system and the activity of the heart muscle, has a vasodilating effect, stimulates the motor function of the intestine and bile secretion, and helps to remove cholesterol from the body. The daily requirement of an adult healthy person for magnesium is 400 mg. Foods rich in magnesium: wheat bran, mackerel, herring, squid (fillet), Ocean pasta, sea kale, eggs, bread from II grade flour, beans, peas, cereals (oatmeal, buckwheat, pearl barley), millet, apricots, prunes, parsley, dill, lettuce.
Iron actively participates in hematopoiesis. The daily requirement of an adult healthy person for iron is 15 mg (men) and 18 mg (women). Foods rich in iron: beef, lamb, liver (pork, beef), meat (chicken, rabbit, turkey), beef tongue, smoked sausages, mackerel, pink salmon, sturgeon caviar, Ocean pasta, eggs, bread from II grade flour , cereals (buckwheat, oatmeal, barley, semolina), millet, spinach, sorrel, quince, peaches, apples, persimmons, pears, plums, apricots, blueberries.
Copper, manganese, cobalt and vanadium take part in the processes of hematopoiesis, and manganese and strontium take part in the processes of bone formation. Zinc is essential for normal growth, development and puberty, taste and smell. Fluoride helps protect tooth enamel from damage. Iodine takes an active part in the activity of the thyroid gland and the formation of its hormone - thyroxine.
To satisfy the daily need for various nutrients, including mineral salts, it is necessary to know their content in various food products. To do this, use the appropriate tables, which show quantitative indicators the content of certain nutrients in various products.
For proper nutrition not only the absolute amount of nutrients is important, but also their optimal ratios. For example, for full assimilation, the ratio of calcium and phosphorus in food should be 1.1:1.5, and calcium and magnesium - 1:0.5. The usual set of food products, including a sufficient amount of vegetables, fruits, bread and milk, satisfies the needs of the human body for all the minerals it needs.
Water
Recall that an adult is 65% water. Water cannot be regarded as an inert liquid, since water and its dissociation products are important factors that determine the structure and functions of all tissues and organs of the body. Tap water is a source of certain minerals (calcium, magnesium, iron, fluorine, copper, etc.), the content of which varies greatly depending on the source of water supply. In such water there are fewer minerals, and in distilled water they are practically absent.There is a lot of water in vegetables and fruits (75-95%). Thanks to mineral composition water quickly leaves the body, facilitating the excretion of metabolic products (diuretic action).
The daily human need for water is 2-2.5 liters. It is necessary to take 1 - 1.5 liters of water per day, since 600-800 g of it comes from food, and another 300-400 g is formed in the body due to metabolic processes.
Lack and excess of water adversely affects human health. Remember that without food a person can live for several weeks, and without water he dies after a few days. The loss of more than 10% of water by the body threatens its life. With a lack of water in the body, blood thickens, metabolic processes, the activity of the heart and brain worsens, the work of the kidneys becomes difficult, metabolic products are poorly excreted in the urine. Excessive water intake increases the amount of circulating blood, increases the load on the work of the heart and kidneys, promotes excessive excretion of vitamins and mineral salts from the body.
Lisovsky V.A., Evseev S.P., Golofeevsky V.Yu., Mironenko A.N.
THE ROLE OF MINERAL SALT IN THE BODY. In addition to proteins, fats and carbohydrates, a healthy diet should contain various mineral salts: calcium, phosphorus, iron, potassium, sodium, magnesium and others. These minerals are absorbed by plants from the upper layers of the soil and from the atmosphere, and then enter the body of humans and animals through plant foods.
Almost 60 chemical elements are used in the human body, but only 22 are considered basic. chemical element. They make up a total of 4% of a person's body weight.
All minerals, which are present in the human body, are conventionally divided into macroelements and microelements. Macroelements: calcium, potassium, magnesium, sodium, iron, phosphorus, chlorine, sulfur in large quantities are present in the human body. Trace elements: copper, manganese, zinc, fluorine, chromium, cobalt, nickel and others are required by the body in small amounts, but are very important. For example, the content of boron in human blood is minimal, but its presence is necessary for the normal exchange of important macronutrients: calcium, phosphorus and magnesium. The body will not benefit even from a huge amount of these three macronutrients without boron.
Mineral salts in the human body support the necessary acid-base balance, normalize water-salt exchange, support work endocrine system, nervous, digestive, cardiovascular and other systems. Also, minerals are involved in hematopoiesis and blood clotting, in metabolism. They are essential for building muscles, bones, internal organs. IN water regime mineral salts also play an important role. Therefore, minerals in sufficient quantities must be constantly supplied with food, since a continuous exchange of mineral salts takes place in the human body.
Lack of minerals. The lack of macro and micronutrients leads to serious illnesses. For example, a long-term deficiency table salt can lead to nervous exhaustion and weakening of the heart. Flaw calcium salts leads to increased bone fragility, and rickets can develop in children. With a lack gland anemia develops. With a lack iodine- dementia, deafness, goiter, dwarf growth.
For the main reasons deficient minerals in the body include:
1. Poor quality drinking water.
2. Monotonous food.
3. Region of residence.
4. Diseases leading to the loss of minerals (bleeding, ulcerative colitis).
5. Drugs that prevent the absorption of macro and microelements.
MINERALS IN PRODUCTS. The only way to supply the body with all the minerals it needs is through a balanced healthy diet and water. You need to regularly eat plant foods: grains, legumes, root crops, fruits, green vegetables - this is an important source of trace elements. As well as fish, poultry, red meat. Most of the mineral salts are not lost during cooking, but a significant amount passes into the broth.
In different products, the content of minerals is also different. For example, dairy products contain more than 20 minerals: iron, calcium, iodine, manganese, zinc, fluorine, etc. Meat products contain: copper, silver, zinc, titanium, etc. marine products- fluorine, iodine, nickel. Some foods selectively concentrate only certain minerals.
The ratio of various minerals entering the body has great importance because they can reduce useful qualities each other. For example, with an excess of phosphorus and magnesium, the absorption of calcium decreases. Therefore, their ratio should be 3:2:1 (phosphorus, calcium and magnesium).
DAILY RATE OF MINERALS. To maintain human health, daily norms for the consumption of minerals are officially established. For example, for an adult male daily rate minerals is: calcium - 800 mg, phosphorus - 800 mg, magnesium - 350 mg, iron - 10 mg, zinc - 15 mg, iodine - 0.15 mg, selenium - 0.07 mg, potassium - from 1.6 to 2 g, copper - from 1.5 to 3 mg, manganese - from 2 to 5 mg, fluorine - from 1.5 to 4 mg, molybdenum - from 0.075 to 0.25 mg, chromium - from 0.05 to 0, 2 mg. For getting daily allowance minerals require a varied diet and proper preparation food.
It should also be borne in mind that for some reason an increased intake of minerals is required. For example, during heavy physical labor, during pregnancy and lactation, with various diseases with reduced immunity.
mineral salts. MAGNESIUM
The role of magnesium in the body:
Magnesium in the body is necessary for the normal course of biological processes in the brain and muscles. Magnesium salts give special hardness to bones and teeth, normalize the functioning of the cardiovascular and nervous systems, stimulate bile secretion and intestinal activity. With a lack of magnesium, there is nervous tension. In diseases: atherosclerosis, hypertension, ischemia, gallbladder, intestines, it is necessary to increase the amount of magnesium.
The daily intake of magnesium for a healthy adult is 500-600 mg.
Magnesium in foods:
Most magnesium - 100 mg (per 100 g of food) - in bran, oatmeal, millet, sea kale(kelp), prunes, apricots.
A lot of magnesium - 50-100 mg - in herring, mackerel, squid, eggs. In cereals: buckwheat, barley, peas. In greens: parsley, dill, lettuce.
Less than 50 mg of magnesium - in chickens, cheese, semolina. In meat, boiled sausage, milk, cottage cheese. In fish: horse mackerel, cod, hake. In white bread, pasta. In potatoes, cabbage, tomatoes. In apples, apricots, grapes. In carrots, beets, black currants, cherries, raisins.
mineral salts. CALCIUM:
The role of calcium in the body:
Calcium in the body contributes to better absorption of phosphorus and proteins. Calcium salts are part of the blood, affect blood clotting. Lack of calcium weakens the heart muscle. Salts of calcium and phosphorus are necessary for building teeth and bones of the skeleton and are the main elements of bone tissue. Calcium is best absorbed from milk and dairy products. The daily need for calcium will be satisfied by 100 g of cheese or 0.5 l of milk. Milk also enhances the absorption of calcium from other foods, so it should be included in any diet.
daily intake of calcium – 800-1000 mg.
Calcium in foods:
Most calcium - 100 mg (per 100 g of food) - in milk, cottage cheese, cheese, kefir. In green onions, parsley, beans.
A lot of calcium - 50-100 mg - in eggs, sour cream, buckwheat, oatmeal, peas, carrots. In fish: herring, horse mackerel, carp, caviar.
Less than 50 mg of calcium butter, bread of the 2nd grade, millet, pearl barley, pasta, semolina. In fish: pike perch, perch, cod, mackerel. In cabbage, beets, green peas, radishes, potatoes, cucumbers, tomatoes. In apricots, oranges, plums, grapes, cherries, strawberries, watermelons, apples and pears.
mineral salts. POTASSIUM:
The role of potassium in the body:
Potassium in the body promotes the digestion of fats and starch, is necessary for building muscles, for the liver, spleen, intestines, is useful for constipation, heart disease, skin inflammation, and hot flashes. Potassium removes water and sodium from the body. The lack of potassium salts reduces mental activity, makes muscles flabby.
Daily intake of potassium – 2-3g. The amount of potassium must be increased with hypertension, kidney disease, while taking diuretics, with diarrhea and vomiting.
Potassium in foods:
Most potassium is found in egg yolks, milk, potatoes, cabbage, peas. Lemons, cranberries, bran, nuts contain a lot of potassium.
mineral salts. PHOSPHORUS :
The role of phosphorus in the body:
Phosphorus salts are involved in metabolism, in the construction of bone tissue, hormones, and are necessary for the normal functioning of the nervous system, heart, brain, liver and kidneys. From animal products, phosphorus is absorbed by 70%, from herbal products- by 40%. The absorption of phosphorus is improved by soaking cereals before cooking.
daily phosphorus intake– 1600 mg. The amount of phosphorus must be increased in diseases of the bones and fractures, in tuberculosis, in diseases of the nervous system.
Phosphorus in products:
Most phosphorus is found in cheeses, beef liver, caviar, beans, oatmeal and pearl barley.
A lot of phosphorus - in chicken, fish, cottage cheese, peas, buckwheat and millet, in chocolate.
Less phosphorus – in beef, pork, boiled sausages, eggs, milk, sour cream, pasta, rice, semolina, potatoes and carrots.
mineral salts. IRON :
The role of iron in the body:
Iron in the body is necessary for the formation of blood hemoglobin and muscle myoglobin. The best sources of iron are: meat, chicken, liver. For better assimilation iron is used lemon and ascorbic acid, fruits, berries and juices from them. When meat and fish are added to grains and legumes, the absorption of iron from them improves. Strong tea interferes with the absorption of iron from foods. The absorption of iron salts is reduced in diseases of the intestines and stomach.
Iron deficiency causes anemia ( Iron-deficiency anemia). Anemia develops with a lack of nutrition of animal proteins, vitamins and trace elements, with large blood loss, with diseases of the stomach (gastritis, enteritis), and worms. In such cases, it is necessary to increase the amount of iron in the diet.
Daily intake of iron – 15 mg for an adult.
Iron in foods:
Most iron (more than 4 mg) in 100g of food – V beef liver, kidneys, tongue, porcini mushrooms, buckwheat, beans, peas, blueberries, in chocolate.
A lot of iron - in beef, lamb, rabbit, eggs, bread 1 and 2 grades, oatmeal and millet, nuts, apples, pears, persimmons, quince, figs, spinach.
mineral salts. SODIUM:
The role of sodium in the body:
Sodium is supplied to the body mainly by table salt (sodium chloride). Thanks to sodium in the body, lime and magnesium are retained in the blood and tissues, and iron captures oxygen from the air. With a lack of sodium salts, stagnation of blood in the capillaries occurs, the walls of the arteries harden, heart diseases develop, bile and urinary stones, the liver suffers.
With an increase physical activity the body's need for mineral salts, especially potassium and sodium, also increases. Their content in the diet should be increased by 20-25%.
Daily requirement for sodium:
For an adult, 2-6 g of salt per day is enough. Excessive salt content in food contributes to the development of diseases: atherosclerosis, hypertonic disease, gout. Lack of salt leads to weight loss.
Sodium in foods:
Most sodium is in cheese, cheese, sausages, salted and smoked fish, sauerkraut.
mineral salts. CHLORINE:
The role of chlorine in the body:
Chlorine in products found in large quantities in egg white, milk, whey, oysters, cabbage, parsley, celery, bananas, rye bread.
mineral salts. IODINE:
The role of iodine in the body:
Iodine is present in the body in thyroid gland regulates metabolism. With a lack of iodine in the body, immunity is weakened, thyroid disease develops. The disease develops with a lack of animal protein, vitamins A and C, and some trace elements. For the purpose of prevention, iodized table salt is used.
Daily intake of iodine– 0.1-0.2 mg. The amount of iodine must be increased with insufficient thyroid function, with atherosclerosis and obesity.
Iodine in products:
Lots of iodine seaweed(kelp), sea fish, seafood. Also, iodine is found in beets, tomatoes, turnips, lettuce.
Iodine is present in small amounts — in meat, freshwater fish and drinking water.
mineral salts. FLUORINE:
The role of fluorine in the body:
Fluoride in the body is found in bones and teeth. With a lack of fluorine, teeth rot, tooth enamel cracks, and the bones of the skeleton hurt.
Daily fluoride intake – 0.8-1.6 mg.
Fluorine in products:
Most fluorine is found in sea fish and seafood, in tea.
Fluorine is also found in cereals, nuts, peas and beans, egg whites, green vegetables and fruits.
mineral salts. SULFUR:
The role of sulfur in the body:
Sulfur is found in all tissues of the human body: in hair, nails, muscles, bile, urine. With a lack of sulfur, irritability, various tumors, and skin diseases appear.
Daily need for sulfur- 1 mg.
Sulfur in products:
Sulfur is found in large quantities in egg white, cabbage, turnip, horseradish, bran, walnuts, wheat and rye.
mineral salts. SILICON:
Silicon in the human body goes to building hair, nails, skin, muscles and nerves. With a lack of silicon, hair falls out, nails break, and there is a risk of diabetes.
Silicon in products:
Silicon is found in large quantities in cereals, in the peel of fresh fruits. In small quantities: in beets, cucumbers, parsley, strawberries.
mineral salts. COPPER:
Copper in the human body participates in hematopoiesis, it is recommended for patients with diabetes mellitus.
Norm of copper – 2 mg.
Copper in products found in beef and pork liver, in the liver of cod and halibut, in oysters.
mineral salts. ZINC:
Zinc in the human body normalizes the function of the endocrine system, participates in hematopoiesis.
daily requirement for zinc – 12-16 mg.
Zinc in products:
Most of the zinc – in meat and offal, fish, oysters, eggs.
mineral salts. ALUMINUM:
daily requirement for aluminum- 12-13 mg.
mineral salts. MANGANESE:
Manganese in the human body:
Manganese has a beneficial effect on nervous system, actively participates in the metabolism of fats and carbohydrates, prevents fat from being deposited in the liver, lowers cholesterol. Manganese increases muscle endurance, participates in hematopoiesis, increases blood clotting, participates in the construction of bone tissue, helps the absorption of vitamin B1.
daily requirement for manganese- 5-9 mg per day.
Manganese in products:
The main sources of manganese are: chicken meat, beef liver, cheese, egg yolk, potatoes, beets, carrots, onions, beans, peas, lettuce, celery, bananas, tea (leaf), ginger, cloves.
Hazelnuts - 4.2 mg, oatmeal (hercules) - 3.8 mg, walnuts and almond nuts- about 2 mg, rye bread - 1.6 mg, buckwheat - 1.3 mg, rice - 1.2 mg.
It is recommended to include a nutritious food in your diet more often in the morning. oatmeal- with it you will get almost half the daily requirement of manganese. Manganese is not lost during cooking, but a significant part of it is lost during defrosting and soaking. To save most manganese, frozen vegetables should be fried and cooked without thawing. Manganese is stored in vegetables boiled in their skins or steamed.
Lack of manganese in the body:
With a lack of manganese, the level of cholesterol in the blood increases, poor appetite, insomnia, nausea, muscle weakness, sometimes cramps in the legs (because the absorption of vitamin B1 is disturbed), deformation of the bone tissue occurs.
mineral salts. CADMIUM- found in scallop mollusk.
mineral salts. NICKEL- participates in hematopoiesis.
mineral salts. COBALT, CESIUM, STRONTIUM and other trace elements are needed by the body in small quantities, but their role in metabolism is very large.
Mineral salts:ACID-ALKALINE BALANCE IN THE BODY:
Proper, healthy nutrition maintains the acid-base balance in the human body constantly. But sometimes a change in diet with a predominance of acidic or alkaline minerals can disrupt acid-base balance. Most often, there is a predominance of acidic mineral salts, which is the cause of the development of atherosclerosis, diabetes, diseases of the kidneys, stomach, etc. If the alkali content in the body rises, then diseases arise: tetanus, narrowing of the stomach.
People of mature age in the diet need to increase the amount of alkaline foods.
Acid mineral salts : phosphorus, sulfur, chlorine, contain such products: meat and fish, bread and cereals, eggs.
Alkaline mineral salts: calcium, potassium, magnesium, sodium contain such products: dairy products (except cheese), potatoes, vegetables, fruits, berries. And although vegetables and fruits taste sour, they are converted into alkaline minerals in the body.
How to restore acid-base balance?
* In the human body, there is a constant struggle between the mineral salts of potassium and sodium. The lack of potassium in the blood is manifested by edema. It is necessary to exclude salt from the diet, and replace it with products rich in potassium salts: garlic, onion, horseradish, dill, celery, parsley, caraway seeds. In addition, use carrots, parsley, spinach, baked potatoes, cabbage, green peas, tomatoes, radishes, raisins, dried apricots, grapefruit, legumes, oatmeal, Rye bread dried.
* Observe drinking regimen: drink clean water; water with addition apple cider vinegar, lemon juice, honey; infusion of wild rose, raspberry leaves and blackcurrant.
Useful articles:
The human body needs a systematic supply of mineral salts. Among them are salts of sodium, potassium, calcium, magnesium, phosphorus and chlorine, which are macronutrients, because. they are needed daily in relatively large quantities; and iron, zinc, manganese, chromium, iodine, fluorine, which are needed in very small amounts and are therefore called trace elements.
Sodium and potassium salts are especially closely related to water metabolism. Every day we consume 7-15 g of table salt: 3-5 g is found as component in natural food products; 3-5 g in bread and 3-5 g in cooking. Meanwhile, excess salt contributes to the retention of large amounts of water in the body and thereby loads the heart and kidneys with unnecessary work.
Potassium salts, which are found in large quantities in vegetables and fruits, have the opposite effect. Usually they moderate increase in the diet helps to improve the activity of the heart and the normalization of water balance.
Calcium and phosphorus are very important components of food. They form the mineral basis of the skeleton, which is why the need for them is especially great during the growth period. Calcium is also necessary for the normal excitability of the nervous system and muscle contractility. Occurring with illness parathyroid glands seizures are associated with a sharp decrease in the calcium content in the blood. In addition, calcium serves as an activator of a number of enzymes.
An adult should receive about 0.8-1.0 g of calcium per day with food, children and adolescents - 1-2 g, pregnant and lactating women - up to 2 g. The degree of absorption of calcium depends on its ratio with other salts, especially with phosphates and magnesium, as well as from the provision of the body with vitamins of group D.
The most important sources of calcium:
Cow's milk - 120 mg per 100 g of the product;
Cottage cheese - 140 mg per 100 g of the product;
Cheese - 700-1000 mg per 100 g of product;
Bread - 20-30 mg per 100 g of the product;
Cabbage - 48 mg per 100 g of product;
Potato - 10 mg per 100 g of product.
Of the trace elements - substances that are absolutely necessary in very small quantities for maintaining health, we will first of all mention iron, the most important component of hemoglobin. On average, with food, an adult should receive about 15 mg of iron daily.
The most important sources of iron:
Beef liver - 8 mg per 100 g of the product;
Lungs - 10 mg per 100 g of product;
Meat - 2-3 mg per 100 g of the product;
Peaches - 4 mg per 100 g of the product;
Apples - 2.5 mg per 100 g of the product;
Plums - 2.1 mg per 100 g of the product;
Melons - 2.6 mg per 100 g of the product;
Cauliflower - 1.4 mg per 100 g of the product;
Potato - 1.2 mg per 100 g of the product;
Fresh porcini mushrooms - 5.2 mg per 100 g of the product;
Dried white mushrooms - 35 mg per 100 g of the product;
Rye bread - 2 mg per 100 g of the product.
A person's daily need for other trace elements is expressed in a few milligrams and even fractions of a milligram: zinc - 5-10, copper - 2-2.5, fluorine - 1.0, iodine - 0.2, etc.
Depending on the area of residence, people have different needs for trace elements.
If a person lacks iodine or fluorine, this affects his health. So, with a lack of iodine, the function of the thyroid gland decreases. The lack of fluorine leads to an increase in the incidence of dental caries, etc.
An excellent source of iodine, fluorine and many other trace elements are sea fish and other seafood (shrimp, mussels, etc.).
Mineral salts are needed by our body in the same way as proteins, carbohydrates, fats and water. Almost all periodic system Mendeleev is represented in the cells of our body, but the role and importance of some elements in metabolism has not yet been fully studied. With regard to mineral salts and water, it is known that they are important participants in the process of metabolism in the cell. They are part of the cell, without them the metabolism is disturbed. And since our body does not have large reserves of salts, it is necessary to ensure their regular intake. This is what helps us food products containing a wide range of minerals.
Mineral salts are essential components healthy life person. They are actively involved not only in the process of metabolism, but also in the electrochemical processes of the nervous system. muscle tissue. They are also necessary in the formation of structures such as the skeleton and. Some minerals also play the role of a catalyst in many biochemical reactions in our body.
Minerals are divided into two groups:
Those that are needed by the body in relatively large quantities. This macronutrients;
Those that are needed in small quantities. This trace elements.
All of them not only act as catalysts, but also activate enzymes during chemical reactions. Therefore, trace elements, even if they act in infinitesimal amounts, are necessary for the body in the same way as macronutrients. At present, scientists have not yet come to a consensus on the amounts in which microelements should be ingested in order for this to be considered ideal. Suffice it to say that the lack of trace elements can lead to various diseases.
More than other salts, we use table salt, which consists of sodium and chlorine. Sodium participates in regulating the amount of water in the body, and chlorine, combining with hydrogen, forms hydrochloric acid gastric juice which is very important in digestion. Insufficient intake of salt leads to increased excretion from the body and insufficient formation of hydrochloric acid gastric juice. Excess salt leads to water retention in the body, which contributes to the appearance. Together with potassium, sodium affects the functions of the brain and nerves.
Since the need for salt is satisfied by the amount contained in finished products diet, try to limit its consumption. The body's daily need for salt is 1-2 grams. To do this, it is enough to eat 100 g of black bread and a piece of pickled herring. Most salt is found in smoked foods and meat products.
Potassium- This is one of the most important elements contained in the cell. It is necessary to maintain the excitability of the nervous and muscle tissues. Without potassium, it is impossible to supply the brain with glucose. Potassium deficiency negatively affects the readiness of the brain to work. A person's ability to concentrate is weakened, and vomiting and diarrhea may even occur. Potassium salts are found in sufficient quantities in potatoes, legumes, cabbage and many other vegetables. Including fish, meat and poultry in the diet, you get the required amount of this element. The requirement for potassium is about 4 grams per day, which can be met by drinking a glass of banana milk, for example, or by eating a serving.
Calcium salts necessary for the stabilization of the cell membranes of brain cells and nerve cells and for normal bone development. calcium metabolism in the body is regulated by vitamin D and hormones. The lack of calcium in the body, as well as its excess, can have very harmful consequences. The risk of calcium-containing kidney stones can be prevented by drinking enough mineral water. calcium in high concentrations and in a good ratio with phosphorus (approximately from 1:1 to 2:1) is found in milk and dairy products, with the exception of ice cream, cottage cheese, and young, soft and processed cheese.
If, let's say, you eat either sardines, you get large doses calcium, but not in a favorable ratio with phosphorus. And green cabbage, sesame seeds or sunflower seeds will give the body both calcium and phosphorus in necessary proportions. Every day we need 1200 milligrams of calcium, which can successfully cover, for example, a liter of milk.
The ratio of calcium and potassium salts is important for the normal activity of the heart. In their absence or deficiency, cardiac activity slows down, and soon stops completely.
Phosphorus responsible for the production of energy from nutrients. By interacting with vitamin D and calcium, it provides the body with warmth and energy to support all its functions, including the functions of the brain and nerves. The leaders in phosphorus content are milk and dairy products. The daily need for phosphorus is from 800 to 1000 milligrams. An insufficient supply of phosphorus to the body is practically impossible. When compiling your diet, try not to have a deficiency of phosphorus, but also do not allow it to be excessive, which negatively affects the supply of calcium to the body. Try to stick to a body-friendly 1:1 to 2:1 ratio of phosphorus to calcium, and you won't have to make sure you eat foods low in phosphorus.
Magnesium is one of the important minerals for our body. The intake of magnesium salts is simply necessary for all cells. It plays a critical role in protein, fat and carbohydrate metabolism and responsible for everything important features organism. This element, due to which conduction is carried out along the fibers of the nervous system, regulates the lumen blood vessels and also work. Research recent years showed that magnesium protects the body from negative impacts stress, stabilizing the cell membranes of nerve cells.
With a lack of magnesium, severe disorders are possible in all areas of the body, for example, a weakening of memory and the ability to concentrate, as well as severe nervousness and irritability. As a rule, there is no excess of magnesium in the body, since our body itself excretes it through the kidneys, intestines and.
Excellent suppliers of magnesium are legumes, peas, brown rice, wheat bran. A lot of magnesium is also found in black bread, soy and oatmeal and nuts. The daily requirement for magnesium is 300-400 milligrams. It can be replenished with 100 g of brown rice, 100 g of curd cheese or a lunch of beans.
Iron is part of hemoglobin - a substance that carries oxygen from the lungs to cells and tissues. Therefore, we can safely say that iron is perhaps the most important element for the human body. With insufficient supply of iron to the body, various ailments associated with a lack of oxygen appear. The brain is especially affected by this - the main consumer of oxygen, which instantly loses its ability to work. True, it should be noted that our body uses iron reserves very carefully, and its content usually decreases sharply only due to blood loss.
The daily requirement for iron is 10-15 milligrams. Egg yolk, meat, poultry, game, cereals, vegetables and fruits are especially rich in iron. Meat contains much more iron than plant foods, while iron when consumed meat products better absorbed - about 25 percent enters the bloodstream. From plant food only 4-9 percent of iron gets into the blood. Therefore, it is necessary to replenish the insufficient intake of iron with vitamin C.
Fluorine is part of the tooth enamel, so people living in areas where drinking water is poor in this element, teeth deteriorate more often. Now modern toothpastes come to the rescue in such cases.
Iodine is also vital necessary element. It is involved in the synthesis of thyroid hormones. With iodine deficiency, thyroid pathologies (“goiter”) gradually develop. A large number of iodine is found in seafood, both animal and plant origin.
Copper and its salts are involved in the processes of hematopoiesis. Copper "works" in close cooperation with iron and vitamin C, supplying the body with oxygen and nourishing the nerve sheaths. With a deficiency of this element in the body, iron is poorly used for its intended purpose, anemia develops. Copper deficiency can also cause mental disorders.
In sufficiently large quantities, copper is found in beef and beef liver, in fish and eggs, in peas and whole grains. Since our body requires 2.5 milligrams of copper per day, this can be successfully provided by the consumption of 0.2 kg of beef, 0.1 kg of brown rice, 0.2 kg of fresh vegetables.
Chromium plays an important role as an insulin regulator in its blood sugar management function. If there is not enough chromium, blood sugar levels rise, which can lead to diabetes. Chromium stimulates the activity of enzymes that are involved in the process of glucose metabolism and in the synthesis fatty acids and proteins. A lack of chromium can cause an increase in blood cholesterol levels, which creates the risk of a stroke.
Most chromium is found in cheese, bread, potatoes. You can cover the need for this element by consuming meat, onion, natural rice, legumes, black pepper, red currants, lingonberries and natural honey. The daily requirement of our body for chromium is 50-200 micrograms.
An integral part of more than 150 enzymes and hormones is zinc providing protein and fat metabolism. Recent studies suggest that zinc plays an important role in learning processes, because it controls the biochemical bonds between brain cells. Many experts believe that a lack of zinc affects the nervous system, because of this, states of fear, incoherence of thoughts occur, speech is disturbed, and there are also difficulties in walking and moving.
Because zinc, like copper, is found in many foods, there is very little risk of deficiency. With the right healthy eating, involving the use of meat, fish, eggs, vegetables and fruits, the body receives a sufficient amount of this element. The daily requirement for zinc is 15 micrograms.
Cobalt- Another element that is responsible for supplying the brain with oxygen. Cobalt gives vitamin B12 a special quality: it is the only vitamin that has a metal atom in its molecule - and right in the middle. Together with its vitamin B12, cobalt is involved in the production of red blood cells and thus supplies the brain with oxygen. And if the body lacks vitamin B12, it means that it is deficient in cobalt, and vice versa.
But some experts believe that vitamin-independent cobalt is also of great importance for the body. Since cobalt is found mainly in animal products, by eating 100 g of veal or beef liver, you will cover the daily requirement of this trace element. And although experts have not yet come to a consensus, it is believed that 5-10 grams of cobalt is enough for our body.
The dish that I offer you today will provide the body not only with cobalt, but also with all other mineral salts, carbohydrates, a sufficient amount of protein and fat.
Veal liver in Provençal style
Prepare 4 servings of veal liver, 1 large onion, a few cloves of garlic, half a bunch of parsley. We will also need ½ teaspoon of aromatic ground spices, a pinch of dried thyme, 1 tablespoon of flour, 1 teaspoon of ground sweet red pepper, 1 tablespoon of vegetable, 1 tablespoon of margarine, salt and pepper to taste.
Chop the onion and garlic very finely, finely chop the parsley and mix with onion, garlic, thyme and spices. Mix the flour and sweet ground pepper and roll the liver in this mixture. Vegetable oil together with margarine, heat in a pan and fry the liver on both sides over medium heat for about 3 minutes. Pieces of the liver should be 1 cm thick. Then salt and pepper the liver and put it on a heated dish. Pour the previously prepared mixture into the fat remaining in the pan. Simmer this mixture for 1 minute and sprinkle it over the liver.
Serve with roasted tomatoes fried potatoes or salad.
Since minerals are constantly excreted from the body, they must be replenished in equal amounts with food intake. The lack of salt in the diet can lead to death faster than complete starvation.
