Macro trace elements. The most important macronutrients in the human body

Macroelements are useful substances for the body, the daily rate of which for a person is 200 mg.

Lack of macronutrients leads to metabolic disorders, dysfunction of most organs and systems.

There is a saying: we are what we eat. But, of course, if you ask your friends when they ate the last time, for example, sulfur or chlorine, you cannot avoid surprise in return. And meanwhile, almost 60 chemical elements “live” in the human body, the reserves of which, sometimes without realizing it, are replenished from food. And by about 96 percent each of us consists of only 4 chemical names representing a group of macronutrients. And this:

• oxygen (65% in every human body);
• carbon (18%);
• hydrogen (10%);
• nitrogen (3%).

The remaining 4 percent are other substances from the periodic table. True, they are much smaller and they represent another group of useful nutrients - microelements.

For the most common chemical elements-macronutrients, it is customary to use the term-name CHON, composed of the capital letters of the terms: carbon, hydrogen, oxygen and nitrogen in Latin (Carbon, Hydrogen, Oxygen, Nitrogen).

Macroelements in the human body, nature has withdrawn quite broad powers. It depends on them:

• formation of skeleton and cells;
• body pH;
• proper transportation of nerve impulses;
• the adequacy of the chemical reactions.

As a result of many experiments, it was established: every day a person needs 12 minerals (, iron, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, chlorine). But even these 12 will not be able to replace the functions of nutrients.

Almost every chemical element plays a significant role in the existence of all life on Earth, but only 20 of them are the main ones.

These elements are divided into:

• 6 major nutrients (represented in almost all living things on earth and often in fairly large quantities);
• 5 minor nutrients (found in many living things in relatively small quantities);
• trace elements (essential substances needed in small quantities to maintain the biochemical reactions that life depends on).

Among nutrients are distinguished:

• macronutrients;

The main biogenic elements, or organogens, are a group of carbon, hydrogen, oxygen, nitrogen, sulfur, and phosphorus. Minor nutrients are represented by sodium, potassium, magnesium, calcium, chlorine.

Oxygen (O)

This is the second in the list of the most common substances on Earth. It is a component of water, and, as you know, it constitutes about 60 percent of the human body. In gaseous form, oxygen becomes part of the atmosphere. In this form, it plays a decisive role in supporting life on Earth, promoting photosynthesis (in plants) and respiration (in animals and humans).

Carbon (C)

Carbon can also be considered synonymous with life: the tissues of all creatures on the planet contain a carbon compound. In addition, the formation of carbon bonds contributes to the development of a certain amount of energy, which plays a significant role for the flow of important chemical processes at the cell level. Many compounds that contain carbon are easily ignited, releasing heat and light.

Hydrogen (H)

This is the easiest and most common element in the Universe (in particular, in the form of a diatomic gas H2). Hydrogen is a reactive and flammable substance. With oxygen it forms explosive mixtures. It has 3 isotopes.

Nitrogen (N)

The element with atomic number 7 is the main gas in the atmosphere of the Earth. Nitrogen is a part of many organic molecules, including amino acids, which are a component of proteins and nucleic acids that form DNA. Almost all nitrogen is produced in space - the so-called planetary nebulae created by aging stars, enrich the Universe with this macro element.

Other macronutrients

Potassium (K)

  (0.25%) is an important substance responsible for the electrolyte processes in the body. In simple words: it transports the charge through fluids. It helps regulate the heartbeat and transmit impulses of the nervous system. Also involved in homeostasis. Deficiency of an element leads to heart problems, even stopping it.

Calcium (1.5%) is the most common nutrient in the human body - almost all of the reserves of this substance are concentrated in the tissues of the teeth and bones. Calcium is responsible for muscle contraction and protein regulation. But the body will “eat up” this element from the bones (which is dangerous by the development of osteoporosis), if it feels its deficiency in the daily diet.

Required by plants for the formation of cell membranes. Animals and people need this macronutrient to maintain healthy bones and teeth. In addition, calcium plays the role of "moderator" of processes in the cytoplasm of cells. In nature, represented in the composition of many rocks (chalk, limestone).

Calcium in humans:

• affects neuromuscular excitability - participates in muscle contraction (hypocalcemia leads to convulsions);
• regulates glycogenolysis (the breakdown of glycogen to the state of glucose) in muscles and gluconeogenesis (the formation of glucose from non-carbohydrate formations) in the kidneys and liver;
• reduces the permeability of the capillary walls and the cell membrane, thereby enhancing the anti-inflammatory and anti-allergic effects;
• promotes blood clotting.

Calcium ions are important intracellular messengers that affect insulin and digestive enzymes in the small intestine.

Ca absorption depends on the content of phosphorus in the body. The exchange of calcium and phosphate is regulated hormonally. Parathyroid hormone (hormone parathyroid glands) releases Ca from bones into the blood, and calcitonin (thyroid hormone) promotes the deposition of an element in the bones, which reduces its concentration in the blood.

Magnesium (Mg)

Magnesium (0.05%) plays a significant role in the structure of the skeleton and muscles.

It is a member of more than 300 metabolic reactions. Typical intracellular cation, an important component of chlorophyll. Present in the skeleton (70% of the total) and in the muscles. An integral part of tissues and body fluids.

In the human body, magnesium is responsible for muscle relaxation, excretion of toxins, and improvement of blood flow to the heart. Deficiency of the substance interferes with digestion and slows growth, leads to quick fatigue, tachycardia, insomnia, PMS increases in women. But an excess of macro is almost always the development of urolithiasis.

Sodium (Na)

  (0.15%) is an element that promotes electrolyte. It helps to transmit nerve impulses throughout the body and is also responsible for regulating the level of fluid in the body, protecting it from dehydration.

Sulfur (S)

  Sulfur (0.25%) is found in 2 amino acids that form proteins.

Phosphorus (1%) is concentrated in the bones, preferably. But in addition, there is an ATP molecule that provides cells with energy. Presented in nucleic acids, cell membranes, bones. Like calcium, it is necessary for the proper development and operation of the musculoskeletal system. In the human body performs a structural function.

Chlorine (Cl)

Chlorine (0.15%) is usually found in the body in the form of a negative ion (chloride). Its functions include maintaining water balance in the body. At room temperature, chlorine is a poisonous green gas. Strong oxidizing agent, easily enter into chemical reactions, forming chlorides.

The role of macronutrients for humans

Macro element	Body benefits	Consequences of deficiency	Sources
Potassium	A component of the intracellular fluid, corrects the balance of alkali and acids, promotes the synthesis of glycogen and proteins, affects the function of muscles.	Arthritis, muscle diseases, paralysis, impaired transmission of nerve impulses, arrhythmia.	Yeast, dried fruit, potatoes, beans.
Strengthens bones, teeth, promotes muscle elasticity, regulates blood clotting.	Osteoporosis, convulsions, deterioration of hair and nails, bleeding gums.	Bran, nuts, different varieties of cabbage.
Magnesium	Affects carbohydrate metabolism, reduces cholesterol levels, gives tone to the body.	Nervousness, numbness of the limbs, pressure jumps, pain in the back, neck, head.	Cereals, beans, dark green vegetables, nuts, prunes, bananas.
Sodium	Controls the acid-base composition, raises the tone.	Disharmony of acids and alkalis in the body.	Olives, corn, greens.
Sulfur	Promotes the production of energy and collagen, regulates blood clotting.	Tachycardia, hypertension, constipation, pain in the joints, deterioration of the hair.	Onions, cabbage, beans, apples, gooseberries.
Participates in the formation of cells, hormones, regulates metabolic processes and brain cells.	Fatigue, distraction, osteoporosis, rickets, muscle cramps.	Seafood, beans, cabbage, peanuts.
Chlorine	Affects the production of hydrochloric acid in the stomach, is involved in the exchange of fluids.	Reduction in gastric acidity, gastritis.	Rye bread, cabbage, greens, bananas.

Everything living on Earth, from the largest mammal to the smallest insect, occupies different niches in the planet's ecosystem. But, nevertheless, almost all organisms are chemically created from the same "ingredients": carbon, hydrogen, nitrogen, oxygen, sulfur and other elements from the periodic table. And this fact explains why it is so important to take care of the adequate replenishment of the necessary macroelements, because without them there is no life.

Every year it becomes more and more obvious the need to correct the nutritional deficit of micro and macronutrients among residents of the Russian Federation.

Recent studies have shown that one-third of the 40,000 Russians surveyed receive less than 70% of iron and magnesium per day from daily requirements. Only a quarter of Russians daily receive enough calcium to ensure proper physiological processes.

Enrichment of food products with individual elements (calcium, magnesium, iodine) reduces their deficiency, but does not solve the problem completely. In addition, the exact amount of a micro or macro element, the form in which this element is present in the product, as well as the dose of the element to be obtained largely depend on the manufacturer and individual preferences of customers.

Mineral compounds are part of all cells and tissues of the body of animals and humans. In the human body, more than 80 elements have been found, which are usually divided into macro, micro, and ultramicroelements. Macroelements, the daily consumption of which can reach several grams per day, include potassium, calcium, magnesium, sodium, phosphorus and other minerals that are widely distributed in nature and in food. Trace elements (the concentration in tissues is not more than 0.001% of the dry weight of the tissue) are iodine, fluorine, copper, zinc, arsenic, manganese, bromine, aluminum, nickel, cobalt, silicon, etc. The question of the need for an organism of ultramicro elements (gold, lead, mercury, etc.).

Mineral elements enter the human body in the composition of food products, water and, to a lesser extent, air. Minerals enter the air and water from rocks that are destroyed by erosion. The tiny particles that form are carried by the wind for long distances and, settling, form the basis of the soil. Soil microorganisms process the smallest crystals of mineral salts and contribute to their entry into plants. Eating plant foods, as well as meat and milk of herbivores provides the body with essential minerals.

AT food products  minerals are contained in the form of inorganic compounds, in the form of salts of organic acids, as well as in connection with proteins, carbohydrates and fats.

All compounds of minerals entering the body can be divided into organic and inorganic. In order to be fully digested, inorganic salts of minerals (carbonates, silicates, sulfates, etc.) must be converted into the ionized form. In connection with this circumstance, the intake of various forms of minerals into the organism depends not only on the dose of the macro or microelement administered, but also on its solubility and ionization in the gastrointestinal tract, as well as the activity of the corresponding ion channels.

With reference to minerals, bioavailability can be defined as that part of the amount of mineral consumed, which was successfully absorbed in the digestive tract, was delivered to the site of action and converted into a physiologically active form. It is far from always that a direct measurement of a mineral’s concentration of a mineral in plasma, in urine or tissues correctly reflects its true bioavailability. Most of the work on bioavailability is based on the inclusion of various forms of the mineral in the diet initially deficient in this element, and the assessment of the changes in physiological parameters that arise.

The chemical and physical form of the mineral compound largely determines its bioavailability in the body of animals and humans.

Minerals, entering the human body as part of food, are absorbed in the intestines, accumulate in bones, skin, liver and other internal organs.

The role of minerals in the life of the body can not be overestimated. They are involved in the regulation of metabolism and maintenance of homeostasis; take part in tissue regeneration, the formation of hormones, enzymes, hemoglobin; provide muscle contractility, generation and conduction of impulses; regulate osmotic pressure, acid-base balance, affect the state of colloid tissues, take part in the processes of digestion, etc. The normal structure and activity of each living cell directly depends on the qualitative and quantitative composition of minerals. Like vitamins, minerals often function as coenzymes, ensuring the proper flow of various anabolic and catabolic processes.

Iron – macronutrient vital for hemoglobin synthesis, normal development and cell growth. With a lack of iron anemia develops, degenerative-dystrophic processes in the skin, mucous membranes, reduced immunity, impaired muscle contractility.

The total supply of iron in the body is 2500 mg. Normally, only a small amount of iron (about 1 mg per day) is lost by the body (with desquamated cells of the intestinal epithelium, skin, bile) and is replenished by its intake with food. Women additionally lose another 12mg of iron during the menstrual period, which determines the higher need of women for iron. During pregnancy and lactation, the need for iron increases dramatically. A large amount of this macrocell is also required for children in infancy, early childhood and adolescence.

The daily requirement is 10 mg of dietary iron for men, 18 mg for women. In healthy people only 10% of the dietary gland is absorbed. Inorganic forms of iron are better absorbed in the presence of ascorbic acid and much worse in the presence of chitin.

Calcium.Calcium is involved in the generation and conduction of excitation along nerve fibers, contraction of muscle cells, bone formation, regulates blood coagulation, lowers blood pressure, participates in the synthesis of proteins, RNA and DNA, maintains normal permeability of cell membranes, participates in maintaining a balance between the processes of excitation and braking in the central nervous system.

In severe hypocalcemia, there is an increase in the excitability of the nervous system and muscle tissue with tetanic convulsions. In chronic hypocalcemia, blood clotting processes are disturbed (fibrinogen becomes fibrin in the presence of calcium ions), ossification (osteoporosis, osteomalacia develop). With a lack of calcium ions, glycogen resynthesis is inhibited, the Q-T interval of the electrocardiogram is lengthened, which indicates a slowing of the excitation of the ventricles.

Symptoms of calcium deficiency can be joint pain, brittle nails, eczema, elevated blood cholesterol, tachycardia, hypertension, insomnia, muscle spasms, nervousness, numbness of the hands or feet, pallor of the face, rheumatoid arthritis, rickets and tooth decay.

The absorption and balance of calcium in the body is greatly influenced by the content in the body and in the composition of food products magnesium. The optimum is the ratio between magnesium and calcium, equal to 1/2.

Calcium is a macronutrient, the reception of which by certain groups of the population should be practically permanent (elderly people, pregnant and lactating women, children and adolescents). According to the data of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, obtained as a result of research on the diet of Russians in the last 10 years, less than 25% of the population of Russia receive a sufficient amount of calcium every day in food.

The average calcium intake by men is 526mg per day, by women - 480mg. At the same time, the Research Institute of Nutrition of the Russian Academy of Medical Sciences recognized that the level of calcium intake was 1200 mg per day. Thus, on average a person receives less than half the required amount of calcium daily.

The main sources of calcium are dairy and meat products, in adults, primarily cheese. However, it is well known that animal products, including hard cheeses, are rich in cholesterol and, therefore, cannot be recommended in large quantities to people with hypercholesterolemia, atherosclerotic vascular lesions and obesity.

The daily requirement in accordance with the "Physiological standards ..." - 800 - 1250 mg, in accordance with the "Recommended levels of consumption of food and biologically active substances" (2004) - 1250 - 2500 mg; the optimum ratio between calcium and phosphorus is 1/3.

Magnesium- an important catalyst for enzyme activity, especially enzymes involved in energy production. It stimulates the absorption and metabolism of other minerals, namely calcium, phosphorus, sodium and potassium. It also accelerates the process of assimilation of vitamins of group B, vitamin C and vitamin E. Magnesium is necessary for the normal functioning of the myocardium.

With a lack of magnesium, protein biosynthesis is impaired, involuntary muscle contractions occur, sometimes to seizures; broken appetite. Excessive intake of magnesium leads to the displacement of calcium from the body. At the same time, osteoporosis, inhibitory processes in the nervous system, drowsiness, sensitivity disorders, paresthesia develop.

It has been proven that enriching the diet with magnesium can prevent or reduce hearing loss caused by exposure to noise.

About 40% of the magnesium ingested with food is absorbed in the intestine (in the form of magnesium salts of fatty acids and bile acids), enters the liver, and then is deposited in the bone and muscle tissues.

Possible manifestations of magnesium deficiency include: disorientation in time and space, insomnia, irritability, digestive disorders, tachycardia, outbursts of anger or irritation. Often the symptoms of magnesium deficiency are similar to those of diabetes.

Magnesium deficiency underlies many cardiovascular diseases. It can be the main cause of lethal cardiac arrhythmias, hypertension, sudden cardiac arrest, as well as asthma, chronic fatigue, depression, insomnia, irritable bowel syndrome and lung diseases. The optimal magnesium content in the daily diet is 400mg.

Seleniumis a trace element involved in the implementation of the body's antioxidant defense, primarily in the glutathione cycle. Neutralizing free radicals, selenium is involved in the regulation of immune reactions, lipoprotein oxidation, atherogenesis, blood clotting, helps to preserve the elasticity of the vascular wall, especially arterial vessels. It is also established that selenium counteracts the formation of tumors.

Together with vitamin E, selenium stimulates the formation of antibodies and regulates the activity of the inflammatory response and the strength of the immune response.

In combination with vitamin E and zinc, selenium contributes to the normal functioning of the heart, liver and pancreas. Selenium is involved in the metabolism of xenobiotics.

The source of selenium in normal human nutrition are products of animal and vegetable origin. The main source of selenium of plant origin are cereals, especially wheat. Fine grinding of flour with the removal of elements of the germ of grain causes a decrease in the level of selenium in the product.

Chromiumrefers to essential trace elements. It is an insulin cofactor, increases insulin activity and has an effect on fat, protein and carbohydrate metabolism.

Experimental data indicate the ability of chromium to increase lean body mass, reduce body fat and increase metabolic rate. This trace element maintains a stable blood sugar level, contributing to the complete utilization of insulin, and can be useful for both diabetics and hypoglycemia sufferers. Studies have shown that chromium can increase longevity and helps fight osteoporosis.

Chromium deficiency can cause anxiety, fatigue, deficient amino acid metabolism and an increased risk of atherosclerosis.

Although the daily requirements of chromium are small (50 - 250mg), about half of the population is deficient in this trace element. Especially often chromium deficiency is detected in older and elderly people.

Researchers estimate that the ability to maintain normal blood sugar levels is endangered by a lack of chromium in the soil and water, as well as food with a high content of refined sugar, flour and surrogate products.

The main food sources of chromium are wheat germ, liver, cheese, beans, peas, whole grains.

Zincincluded in more than 200 enzymes that regulate the processes of digestion and metabolism. Zinc is a mineral component of insulin, necessary for the synthesis of nucleic acids and T-lymphocytes, activation of many enzymes. It is required for protein synthesis and the formation of collagen, improves the protective ability of the immune system. Zinc sharpens the sense of taste and smell. It protects the liver from the effects of harmful chemicals and bone formation is very important. Zinc affects the redox processes, increases the activity of bone and intestinal phosphatase.

When zinc deficiency decreases the activity of trypsin, the absorption of proteins in the intestine slows down, their content in the blood plasma decreases. In the blood, the content of uric acid increases and the excretion of creatine with urine decreases, and the catalase activity of the liver and kidneys decreases. Under the influence of zinc, the activity of proteases, alkaline phosphatase is inhibited, peroxidase is activated and normal tissue respiration is restored. Zinc enhances the effect of pituitary gonadotropic hormone, has a beneficial effect on the antidiuretic activity of pituitary hormones. The pituitary gland appears to have the ability to concentrate zinc.

Thus, zinc affects the function of the pituitary, gonads, pancreas, protein metabolism. In humans, zinc is associated with globulins. It has a lipotropic effect: it contributes to increasing the breakdown of fats, and under its influence the fat content in the liver decreases. Zinc promotes the regeneration of red blood cells and hemoglobin.

In acute infectious diseases, malignant tumors, chronic nephritis, acute parenchymal hepatitis, rheumatic polyarthritis, the plasma zinc content is significantly reduced. The amount of zinc increases in serum during hemolysis of erythrocytes and increases in erythrocytes with asphyxia.

With malignant anemia, the zinc content in erythrocytes increases, while in plasma it decreases. When leukemia in leukocytes contains only 0.1% zinc compared with the norm. Its quantity is not restored, despite the introduction into the body.

A number of researchers confirm that hypoglycemic insulin is caused by the content of zinc in insulin.

Zinc deficiency can manifest itself in the loss of sensations of taste and smell. It can also cause fragility, flaking and the formation of white spots on the nails. Other possible symptoms of zinc deficiency can be delayed puberty, fatigue, growth retardation, hair loss, weakening of the severity of twilight vision, increased susceptibility to infections, susceptibility to diabetes, slow wound healing.

Foods contain very small amounts of zinc, constituting a few micrograms per 100g of product. The best food sources of zinc are oysters, offal, wheat germ, blueberries, pumpkin seeds and sunflower seeds.

Components such as myosin, certain organic (citrate) and aminocarboxylic acids (glycine, glutamic acid, cysteine, histidine), lactose and vitamin A improve the absorption of zinc. Protein promotes the absorption of zinc; on zinc absorption. Individual medications (captopril, thiazide diuretics, oral contraceptives, H 2 -blockers and proton pump blockers) can affect zinc metabolism: impair absorption or enhance its excretion.

Copper.  Due to its redox properties, copper is a cofactor for more than 30 enzymes.

For normal functioning of the body, it is necessary to receive copper in a dose of 1 - 5 mg per day. The main sources of copper for humans are meat, seafood, nuts, grains, cocoa and bran.

Copper deficiency leads to disruption of the formation of the cardiovascular system due to the participation of this trace element in the chemical modification of collagen and elastin. At the same time there is hypertension of the connective tissue, manifested by aneurysms of the aorta and large vessels, prolapse of the mitral valve of the heart, as well as vegetative reactions. Increased bleeding in combination with anemia create a prerequisite for the appearance of hematomas and heart attack. With copper deficiency, high blood cholesterol levels are noted.

Information about the daily requirement, the biological role and products of the main sources of macro - and micronutrients are presented in table 2.

Table 2.

Information on daily needs, biological role and products of the main sources of macro - and micronutrients.

1.6. The value of vitamins in human nutrition.

Vitamins are low molecular weight organic compounds of various chemical structures that are neither energy nor plastic (ie, building) material. However, they play an important role in the regulation of metabolism, manifesting in small doses the biological effect of coenzymes.

In terms of food hygiene, vitamins are of particular interest, given the following:

Vitamins are components of food and the absolute majority of them enter the body from the outside as part of food;

Compliance with the conditions of rational nutrition, in particular balance, is one of the effective methods of preventing hypovitaminosis;

The most common cause of hypovitaminosis is inadequate intake of vitamins with food, so the first treatment for hypovitaminosis is the correction of the diet due to the introduction of products rich in appropriate vitamins;

For 30 years, the Institute of Nutrition of the Russian Academy of Medical Sciences has been monitoring changes in the vitamin status of Russians. According to the laboratory of vitamins and minerals of the institute, eight out of ten of our fellow citizens suffer from a lack of vitamins to some extent. Deficiency is found in all - regardless of material wealth, age, gender, level of education and place of residence. We all get a small amount of vitamins with food, enough to not develop serious vitamin deficiency, but much less than the recommended norms. Currently, signs of C-vitamin deficiency are found in almost 100% of children, pregnant and lactating women, young people and retirees. In addition, more than half of Russians lack vitamins B and carotene. But vitamin E deficiency is a rather rare phenomenon and not typical of our food culture.

Who especially needs vitamin support:

People - on a low-calorie diet, especially if it involves the restriction of fresh vegetables and fruits. A very difficult test for the body is mono-diets with a predominance of any one product - rice, kefir, apple, bread, which are popular among the slimming public.

Workaholics and emotional people. Against the background of working and family crises, when a person lives in constant tension, the need for vitamins increases. Those who work more than 8 hours a day or whose work is associated with stress and intellectual or physical overload, doctors advise taking additional doses of vitamins.

Smokers. Cigarette smoke - the main killer of vitamin C. Some scientists believe that those who smoke, need a double dose of ascorbic acid compared to non-smokers.

Schoolchildren and students, especially in the midst school yearwhen mental stress on the immature organism is especially great.

Older people who are forced to eat is incomplete - for example, due to dental problems or digestive disorders.

Pregnant and lactating women, even if their nutrition is balanced.

Athletes who train several times a week need not only a high calorie diet, but also an increase in the doses of vitamins and trace elements.

People suffering from chronic diseases, especially the gastrointestinal tract. The strict diets prescribed by him are very often monotonous and poor in vitamins. In acute pancreatitis, for example, it is forbidden to eat almost all fresh vegetables and fruits.

Currently, more than 20 vitamins and vitamin-like substances are known. By the nature of the physiological effect on the body, they are divided into 6 groups:

1) increase the body's resistance; represented by vitamins B 1, B 2, PP, B 6, A, C, D;

2) antihemorrhagic - C, P, K;

3) antianemic - 12, C, folic acid;

4) anti-infectious - A, C, group B;

5) regulating vision - A, B 2, C;

6) antioxidants - C, E.

Chemical properties of vitamins are divided into water soluble and fat soluble.

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Mineral substances in food make up 0.7-1.5% (about one percent) of the edible part. When adding edible salt to products, their percentage increases to 1.5–3%.

Minerals, unlike carbohydrates, proteins and fats, have no energy value. Their main purpose is to participate in the active metabolism occurring in human tissues. When building bone tissue, the basis of the following macronutrients in the body - calcium and phosphorus. The active participation of minerals are in enzymatic and metabolic processes: water-salt and acid-base. There are two groups of minerals that differ in the amount of content in food: macronutrients (large quantities) and trace elements (small quantities). Consider what functions are performed by macroelements in the human body.

Calcium

It is the basis of bone tissue, activates the activity of some important enzymes, supports the ionic balance in the body, influences the processes occurring in the cardiovascular and neuromuscular systems. The average adult needs calcium - about 800 mg / day. Most of the need for this macroelement in the body can be met. dairy products  , for example, the calcium content in milk is 120 mg%, cheese contains about 1000 mg%. In most cases, 10-40% of dietary calcium is absorbed. There are a number of products of plant origin, which contain substances that prevent the absorption of the macro: cereals contain phytic acids, and oxalic acid - in spinach and sorrel. The interaction of these acids with calcium forms insoluble salts phytates and oxalates (salts of phytic and oxalic acids) calcium, and its absorption is temporarily hampered.

Phosphorus

A very important part when building proteins, bone tissue and nucleic acids. Various compounds of this macroelement, which is very important, are involved in energy exchange (creatine phosphate and adenosine triphosphate acid act as energy accumulators. Muscular and mental activity and the life support of the body are associated with their transformations). The daily rate for adults in phosphorus is 1200 mg / day.

Phosphorus rich:

• fish (about 250 mg%);
• meat (about 180 mg%);
• bread (about 200 mg%);
• beans (480 mg%);
• peas (330 mg%);
• oatmeal (320-350 mg%);
• cheese (500-600 mg%).

A person needs basic phosphorus requirements with milk and bread. The percentage of absorption is quite high - 50-90%. Less, if the main source of consumption - plant products, since most of it is difficult to digest phytic acid. Excess phosphorus leads to the removal of calcium from the bones, the lack of urolithiasis develops. Proper nutrition implies that these macronutrients in the body are correlated in a ratio of 1: 1.5 (P: Ca for an adult).

Magnesium

Regulates the work of the nervous tissue, is involved in the formation of bone tissue, carbohydrate metabolism and general energy metabolism. The daily requirement of an average adult is 400 mg / day.

Rich in magnesium:

• bread (about 50 mg%);
• oatmeal (116 mg%);
• barley grain (50 mg%);
• peas (107 mg%);
• beans (103 mg%);
• nuts (170-230 mg%);
• milk (13 mg%);
• curd (23 mg%);
• vegetables (10-40 mg%).

Contains relatively little of this macro, but is very well digested, unlike most vegetables, which are poor in them and have a poor ratio of absorption. The basic need is satisfied by bread and cereals. With a normal diet, the body's need, as a rule, is completely satisfied. In some processes, magnesium may be a calcium antagonist, an excess in this case reduces the digestibility of the latter. Optimally, if these macronutrients in the human body are contained in a 1: 0.7 ratio (Ca: Mg), this is an easy task to be solved by the usual selection of products.

Sodium

The extracellular and intracellular macronutrients involved in developing the necessary blood buffering regulates water metabolism (water retention in the body is caused by swelling of sodium ion tissue colloids) and blood pressure, activates, regulates muscle and nervous tissue.

Sodium is found in food products in relatively small amounts (15-80 mg%), the usual diet of an adult, without salt ingestion, contains no more than 800 mg / day, which almost satisfies the daily need of the body. The deficiency of this macrocell in the human body is often observed during fasting and various vegetarian diets. The use of diuretic drugs, diarrhea, excessive sweating or excess water intake leads to temporary deficiency.

The lack of macro is characterized by weight loss, impaired absorption of amino acids and monosaccharides, the formation of gases in the digestive tract and vomiting. Further deficiency leads to muscle cramps and neuralgia. The average person's diet is about 4-6 grams of sodium per day (about 80% when consumed using sodium chloride), of which 2.4 g is bread and 1-3 g is table salt. The minimum need of the body is about 1 g / day and greatly increases (up to 2 g / day) in a hot humid climate with heavy perspiration and high physical exertion.

It is important not to create an excess of sodium in the body, since a relationship has been established between it and hypertension. Excessive consumption overloads the kidneys (when urine is formed, they process blood with increased sodium content, which leads to water retention) and the heart, resulting in swelling of the legs and face, there is an increased excretion of potassium in the urine. The body enters through the stomach and small intestine. In addition, vitamin D contributes to the absorption of sodium, and over-salted and protein-rich food prevents normal absorption. It is possible to determine the quantity of a macroelement received with food in the body by its content in the urine.

Potassium

Intracellular macroelement that provides acid-base balance in the blood. Helps in the process of transmission of nerve impulses, activates the work of some enzymes. The macro element is known for its protective action against excess sodium and normalizes blood pressure. In this regard, in some countries, food salt is produced with the introduction of potassium chloride. Potassium can increase urine excretion. Most products contain about 150-170 mg% of this macronutrient.

From food can be distinguished:

• peas (870 mg%);
• beans (1100 mg%);
• potatoes (570 mg%);
• apples and (about 250 mg%).

For an adult, the average daily rate is 2500-5000 mg / day - it is a normal diet, including a large consumption of potatoes in our country.

Chlorine

An important element involved in the formation of gastric juice, plasma formation, activates certain enzymes. The natural content in food varies between 2-160 mg%. Normal food without food salt would contain about 1.6 g. Most of it (about 90%) adults get with salt. Per day for an average person this macroelement requires approximately 2 g / day. The harmless dose reaches 5-7 g. The usual diet completely covers the need for chlorine and even with an excess: 3.7 g - bread and 1.5-4.6 g - salt.

Sulfur

Included in the composition of proteins as methionine and cystine (sulfur-containing amino acids), in addition is a necessary part of certain vitamins and hormones. The presence of sulfur in orgpizm is usually directly proportional to the presence of proteins in products, most of which are found in animal products than plant. For an average adult, the daily rate in the macro element (about 1 g / day), which is usually satisfied with the daily diet.