The list of the most important essential chemical elements in the body of mammals is as follows: O, C, H, N, Ca, P, K, S, Na, Cl, Mg, Zn, Fe, Cu, Mn, V, Mo, Co, Se.
Among them, 96% of the cell mass are organogenic elements (O, C, H, N): oxygen – 65%, carbon – 18%, hydrogen – 10% and nitrogen – 3%. The second largest group is other macroelements (Ca, P, K, S, Na, Cl, Mg): calcium – 2%, phosphorus – 1.1%, potassium – 0.35%, sulfur – 0.25%, sodium – 0.15%, chlorine – 0.15%, magnesium – 0.05%. Biogenic elements (O, C, H, N, Ca, P, K, S, Na, Cl, Mg, Fe) on https://antiage.click/en/ include organogenic elements, macroelements and iron.
The content of microelements in the body is much lower, but they take an active part in biochemical processes and maintaining the body’s homeostasis. Microelements (Zn, Fe, Cu, Mn, Mo, Co, Se, I, Cr) have been well studied: zinc, iron, copper, manganese, molybdenum, cobalt, selenium, iodine, chromium. As for the remaining chemical elements, their role in the body of mammals is poorly understood or unknown.
The MAV diagnostics method monitors 28 chemical elements: macro-, micro-, additional and toxic. Among them, useful macro-, micro- and additional chemical elements include: calcium, potassium, sulfur, chlorine, zinc, iron, copper, manganese, vanadium, molybdenum, cobalt, selenium, iodine, chromium, bromine, silver, nickel, rubidium, strontium, titanium. Toxic: barium, lead, arsenic, mercury, cadmium, antimony, zirconium, tin.
You can also do a standard blood test for the content of elements: Ca, K, S, Cl, Zn, Fe, Cu, Mn, Co, Se, Cr, Ni, Sn, As, Bi, Pb, Rb, W, Br, Ti, Sr, Mo, Ag, Hg, Cd, Zr, Sb. Such an extensive list of tests for macro- and microelements at a reasonable price is not available everywhere. Analysis of calcium, phosphorus, potassium, sodium, chlorine, magnesium, iron can be done in many laboratories.
Macroelements
Unlike microelements, macroelements are required for the full functioning of the body more, and accordingly, their resources are depleted faster. Products rich in macroelements must be consumed every day. Let’s consider seven macroelements in descending order of content in the human body: calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium.
Calcium
The alkaline element calcium is involved in maintaining the acid-base balance, reduces acidification of the body. Calcium absorption is better in the presence of vitamin D, vitamin C, magnesium, polyunsaturated fatty acids and lactose.
The best sources of calcium are: sesame, dry milk, dry cream, cheeses (“Parmesan”, “Dutch”, “Poshekhonsky”, “Cheddar”, “Swiss”, “Russian”, “Roquefort” and other cheeses), sunflower seeds, soybeans (grain), chickpeas, mung beans, almonds, hazelnuts, sunflower halva, egg powder, parsley (greens), dill (greens), dandelion leaves (greens), garlic. A non-standard source of calcium is the soft bones in canned fish.
Phosphorus
Phosphorus takes an active part in the process of assimilation of vitamins and the conversion of food into vital energy. Adequate phosphorus intake is essential to maintaining healthy body function. Phosphorus is fully absorbed only in combination with calcium.
Foods rich in phosphorus include: dry milk, egg powder, sesame, peanuts, walnuts, sunflower seeds, cashews, pistachios, hazelnuts, pine nuts, almonds, soybeans (grain), beans (grain), chickpeas, mung beans, cheeses (Parmesan, Swiss, Poshekhonsky, Dutch, Gouda, Cheddar, Russian, Suluguni, Roquefort and others), lentils (grain), wheat (grain), rye (grain), oats (grain), barley (grain), rice (grain), pearl barley, buckwheat, sunflower halva, beef liver, chicken egg yolk, red granular caviar, black granular caviar. These products are recommended to be combined with products high in calcium.
Potassium
Potassium is one of the essential micronutrients for maintaining good health. It is one of the most important electrolytes in the body. Potassium is necessary for the proper functioning of cellular metabolism, the cardiovascular system, nerves and muscles.
Potassium is found in such products as: soybeans (grain), beans (grain), dry milk, seaweed, pistachios, almonds, peanuts, pine nuts, cashews, sunflower seeds, sesame, walnuts, hazelnuts, mung beans, chickpeas, peas (shelled), lentils (grain), barley (grain), dried apricots, prunes, raisins, dried pears, dried apples, dried figs, parsley (greens), spinach (greens), watercress (greens), cilantro (greens), sorrel (greens), parsnip (root), horseradish (root), potatoes, avocado.
Sulfur
Sulfur is a component of the cystine, cystine, and methionine amino acids, and is present in keratin (a component of hair, skin, and nails), gistamine, biotin, lipoic acid, etc. If its amount in the body falls below the norm, the skin begins to age, nails and hair deteriorate. Sulfur is involved in the immune system, bile production, helps remove toxins and waste from the body,
Sulfur is found in products such as: egg powder, dry milk, meat (turkey, beef, pork, chicken, lamb), soybeans (grain), chickpeas, peas (husked), lentils (grain), beans (grain), wheat (grain), cottage cheese, chicken eggs, quail eggs, almonds, walnuts, pistachios.
Sodium
Despite the fact that salt is the “white death”, sodium is necessary for the normal functioning of the body. In some regions, salted plants were burned to obtain salt, and the resulting ash was used as salt. Sodium is excreted with sweat, so the need for it is higher in people leading an active lifestyle and athletes. Vitamin D improves the absorption of sodium. The body’s sodium supply can be replenished not only by taking regular table salt (including: pickles, hard cheeses, salted fish, sausages, hot dogs, ketchup, potato chips, bread, etc.), but also by eating foods rich in organic sodium.
Sodium is contained in such unsalted products as: dry milk, dry cream, mussels, chicken eggs, quail eggs, celery (greens), sunflower seeds, raisins, beef kidneys, beef liver, squid, octopus, flounder, sturgeon, herring, mackerel, meat (lamb, beef, chicken, turkey), milk and dairy products, spinach (greens), beets, horseradish (root), peach dried.
Chlorine
Chlorine is involved in blood circulation and digestion, water-electrolyte and acid-base balance, protects the body from dehydration, maintains normal pH levels. Biochemical reactions involving sodium and potassium ions occur in the presence of chlorine.
In addition to regular table salt, chlorine is a component of such products as: chicken eggs, olives, seafood and fish (mackerel, herring, flounder, pink salmon, tuna, hake, carp, etc.), beef tongue, milk and dairy products, green beans, peas (peeled), rice (grain), oats (grain), buckwheat, beets.
Magnesium
The most important function of magnesium is to ensure the absorption of calcium, phosphorus, potassium in the intestine, the assimilation of vitamins C, E, and group B. Magnesium is involved in energy and electrolyte metabolism, the synthesis of protein molecules, regulates cell growth, plays a role in the formation of enzymes, balances excitation in the central nervous system, reduces sensitivity to external influences. Reduced magnesium levels in the body cause nervousness, anxiety, fear, fatigue, decreased concentration, memory impairment, depression, neuroses. Magnesium deficiency can be an additional factor in chronic fatigue syndrome, vegetative-vascular dystonia, asthenia, atherosclerosis, stroke and heart attack. To maintain normal magnesium levels in the blood, it is mobilized from the bones, so a blood test rarely shows a deficiency.
Magnesium is found in foods such as: sesame, sunflower seeds, cashews, pine nuts, almonds, peanuts, hazelnuts, pistachios, walnuts, soybeans (grain), mung beans, chickpeas, buckwheat, sunflower halva, dark chocolate, red caviar, seaweed, dry milk, barley (grain), oats (grain), rye (grain).
Microelements
Without microelements, enzymes, hormones and vitamins cannot exist. Microelements are involved in energy metabolism, protein synthesis, hematopoiesis, immune reactions and many other processes in the body. Among all the microelements necessary for the body, the following have been studied sufficiently https://antiage.click/en/ (Zn, Fe, Cu, Mn, Mo, Co, Se, I, Cr): zinc, iron, copper, manganese, molybdenum, cobalt, selenium, iodine, chromium.
Zinc
Zinc is a powerful antioxidant, affects the activity of oxidation-reduction enzymes, improves the binding of oxygen to myoglobin, participates in maintaining the health of bones, hair, nails, skin, organs of vision, and immune response reactions. Zinc is involved in phosphorus-calcium metabolism, bone tissue restoration, metabolism of vitamins A, E, fatty acids, amino acids, hormones (insulin, testosterone, corticosteroids), and is required for enzymes. The worse the ecology, the more zinc the body uses.
Foods rich in zinc include: pine nuts, sunflower seeds, cheeses (Dutch, Swiss, Cheddar, Gouda, Roquefort, Russian, Feta, Parmesan, Camembert and others), oats (grain), egg powder, dry milk, peanuts, beans (grain), chickpeas, meat (beef, lamb, turkey, pork, chicken), pistachios, walnuts, almonds, wheat (grain), barley (grain), peas (hulled), lentils (grain), buckwheat, rye (grain), soy (grain).
Iron
The body’s mineral system requires constant renewal of the most active mineral – iron. It accumulates in the kidneys and liver, like ferritin, but it is problematic to make a reserve of a significant amount of it. Almost all the iron goes into hemoglobin – a protein compound in the composition of red blood cells. In the blood, iron retains and carries oxygen from the lungs, and back through the veins – carbon dioxide. In muscle myoglobin, iron is responsible for the accumulation of oxygen. There is a lot of iron in the enzyme ribonucleotide reductase, which regulates DNA synthesis. Iron reserves are quickly depleted, and they must be replenished in a timely manner.
The organic form of iron contained in animal foods is called heme, and in plant foods – nonheme. “Vegetable” iron is absorbed when the body has sufficient vitamin C, copper, cobalt, manganese and some other substances.
The best sources of iron: liver, meat, fish, poultry, oysters, mussels, seafood, beans, peas, sprouted wheat, dried apricots, nuts, sunflower and pumpkin seeds, cereals, greens, cabbage.
Copper
The liver is the body’s copper storage. Copper is part of melanin and collagen. Pigmentation of the body and normal functioning of the musculoskeletal system are impossible without copper. Iron is absorbed with its participation. Copper deficiency causes anemia, leukopenia, neutropenia, decreased appetite, impaired vision, graying of hair.
Sources of copper: peanuts, walnuts, pistachios, chickpeas, lentils (grain), peas (hulled), beans (grain), soybeans (grain), oats (grain), rice (grain), wheat (grain), barley (grain), rye (grain), polished millet, barley groats, pearl barley, buckwheat groats, garlic, prunes, basil (greens), cilantro (greens).
Manganese
Manganese is a component of many enzymes, is necessary for the synthesis of neurotransmitters and vitamins, ensures the stability of cell membranes, connective tissue, cartilage and bones, enhances the hypoglycemic effect of insulin, increases glycolytic activity, helps to reduce the level of lipids in the body.
Manganese deficiency causes rapid fatigue, nervousness, irritability, depressive states, decreased mental activity, memory, impaired coordination of movements, the appearance of spasms, cramps, muscle pain and other muscle dysfunctions, skin problems (scaly rash, vitiligo, etc.), allergic reactions, neuralgia, anemia, the development of atherosclerosis, osteoporosis, arthrosis, rheumatoid arthritis, multiple sclerosis, type 2 diabetes, cataracts, coronary heart disease, thyroid pathologies.
The following products are rich in manganese: pine nuts, oats (grain), wheat (grain), rice (grain), rye (grain), barley (grain), millet groats (polished), soy (grain), chickpeas, beans (grain), lentils (grain), pistachios, peanuts, almonds, walnuts, garlic, dill (greens), basil (greens), spinach (greens)
Molybdenum
Molybdenum is a component of such enzymes as aldehyde oxidase, xanthine oxidase, sulfite oxidase and others. Molybdenum plays an important role in metabolism, the processes of fluoride integration into tooth enamel, stimulation of hematopoiesis, uric acid metabolism, affects the activity of xanthine oxidase. Molybdenum deficiency can cause problems with visual adaptation, tachycardia, gout, caries and other dental diseases, increased excitability and irritability. The physiological significance of molybdenum is still being studied.
Food products rich in molybdenum include: sunflower seeds, soybeans (grain), peas (shelled), lentils (grain), beans (grain), chickpeas, oats (grain), wheat (grain), barley (grain), rye (grain), buckwheat, parsley (greens), dill (greens), sorrel (greens), spinach (greens), dandelion leaves (greens), carrots, cauliflower, melon, watermelon, gooseberries, garlic, beef liver and kidneys, milk and dairy products, seafood.
Cobalt
Cobalt is famous for being part of vitamin B12 (cyanocobalamin). Cobalt is involved in the processes of iron absorption, production of hemoglobin, red blood cells, insulin, in the synthesis of DNA and RNA, normalizes metabolism, bone growth, improves immunity, optimizes the activity of the pancreas and thyroid gland, a number of enzymes. Cobalt deficiency is accompanied by tinnitus, insomnia, neuralgia, depression, liver problems, gastritis, ulcers, bowel disorders.
The best sources of cobalt in food: fish (tuna, pike perch, sea bass, mackerel, flounder), canned fish, cod liver, squid, meat (lamb, pork, beef, chicken, turkey), milk, cream, yogurt, sour cream, kefir, cheeses (“Dutch”, “Swiss”, “Cheddar”, “Gouda”, “Roquefort”, “Russian”, “Feta”, “Parmesan”, “Camembert” and others), chicken egg, beef liver, peas (shelled), beans (grain), wheat (grain), oats (grain), rice (grain), barley groats, semolina groats, parsley (greens), spinach (greens), beets, potatoes, cabbage, carrots, green peas, garlic, cranberries, grapes, strawberries, black currants.
Selenium
Selenium is aIt is involved in the functioning of the immune system, immunity, antioxidant systems and the thyroid gland. Selenium deficiency leads to the development of iodine deficiency, atherosclerosis, anemia, cataracts, cancer, cardiovascular and gastrointestinal disorders, diseases of the skin, hair and nails. Selenium is a synergist of iodine.
Selenium is found in such products as: sunflower seeds, chicken eggs, cottage cheese, wheat (grain), chickpeas, beans (grain), rye (grain), oats (grain), barley (grain), rice (grain), lentils (grain), buckwheat, cheeses (“Parmesan”, “Feta”, “Camembert”, “Cheddar” and others), dry milk, pistachios, peanuts, garlic,
Iodine
Iodine is involved in the regulation of body temperature, energy metabolism, biochemical processes, protein and fat metabolism, water-electrolyte metabolism, and the metabolism of a number of vitamins. The main component of thyroid hormones, which regulate metabolism in the body, is iodine.
Iodine deficiency leads to hypothyroidism, autoimmune thyroiditis, myalgia, muscle weakness, body swelling, coldness, disorders of higher nervous activity, apathy, depression, unreasonable anxiety, decreased libido, as well as the effects of dry flaky skin, cold hands and feet.
You can reduce the loss of iodine during cooking if you put vegetables whole or coarsely chopped into boiling water and cook over low heat. With strong boiling, up to half of the iodine is lost. Selenium is a synergist of iodine.
The best sources of iodine: seaweed, squid, shrimp, fish (mackerel, cod, sea bass, roach, pink salmon, flounder, chum salmon, salmon, tuna, herring, horse mackerel, eel), dry milk, chicken eggs, beans (grain), wheat (grain), rye (grain), barley (grain), pistachios, yogurt, kefir, milk.
Chromium
Chromium is involved in the regulation of carbohydrate and fat metabolism, stabilizes blood pressure, removes “bad” cholesterol, prevents excess weight gain, reduces cravings for sweets, and is necessary for those losing weight. A lack of chromium can lead to the development of glaucoma, osteoporosis, atherosclerosis, and heart and vascular diseases.
Chromium is found in low concentrations in foods other than fish, corn, and beets. An unhealthy and monotonous diet quickly leads to a lack of chromium in the body.
The largest amount of chromium is found in foods such as: tuna, roach, pink salmon, flounder, chum salmon, sprat, Atlantic salmon (salmon), pollock, capelin, sea bass, carp, herring, mackerel, horse mackerel, pike perch, eel, pike, shrimp, corn grits, beets, dry milk, soybeans (grain), egg powder, quail eggs, meat (pork, turkey), oats (grain), pearl barley, lentils (grain), beans (grain), barley (grain), radishes, potatoes.
Vanadium and other minerals
The physiological role of vanadium (like many other minerals) has not been studied enough. Prescribing drugs containing vanadium is not usually practiced in medicine.
Conclusions
Summarizing all of the above, we can highlight several common products rich in minerals. To provide the body with the necessary macro- and microelements, it is necessary to eat one or two products from the following five types every day:
- 1) seafood, fish, offal or meat,
- 2) eggs (chicken, quail), fermented milk products, cottage cheese, cheeses and other dairy products,
- 3) nuts and seeds (sesame, peanuts, walnuts, sunflower seeds),
- 4) legumes (peas, beans, oats, wheat, millet, barley, corn and buckwheat),
- 5) greens (parsley, dill, basil, spinach, cilantro, sorrel, celery, dandelion leaves), garlic, beets, carrots, potatoes and others vegetables.
By creatively using the above list of natural products, each housewife can easily and inexpensively organize healthy, nutritious and varied nutrition for the whole family. When using such natural products and the FatSecret calorie calculator on a daily basis, it is easy to achieve your goal in the shortest possible time.
During Lent, or as an exception for a short time, you can refuse one of the groups. For example, you can exclude meat for a week, dairy products for the next week, and cereals the week after that. This will add variety and refresh your diet.
Don’t forget to occasionally treat yourself to sunflower halva, dark chocolate, dried apricots, prunes, raisins and other dried fruits, seaweed, canned fish, red and black granular caviar.
Even with a complete diet with https://antiage.click/en/ a person may face a deficiency of calcium, iodine, chromium, sulfur, zinc. Not every day you can get the norm of calcium (sesame, cheeses, sunflower seeds, soybeans), iodine (seaweed, cod, squid, shrimp), chromium (fish, corn grits, beets), sulfur (meat, soybeans, peeled peas, cottage cheese, chicken eggs), zinc (pine nuts, sunflower seeds, cheeses, oats, peanuts, meat, beans). The problem is especially relevant for children, teenagers, pregnant women, vegans, smokers, alcoholics, the elderly and athletes. In some cases, after consulting a doctor and comprehensive tests, you can start taking medications containing vitamins, macro- and microelements, for therapeutic or prophylactic purposes. To take the first step in the issue of proper balanced nutrition, we recommend https://antiage.click/en/downloads FatSecret download to Android tablet or smartphone, iPhone, iPad, other mobile devices.