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What is the most important mineral in the human body?

Without minerals and vitamins, the body cannot function properly. Many people still believe that advice on taking multivitamin complexes is a cunning commercial move and that all the necessary substances can be obtained from food. But heat treatment, modern methods of refining and purifying products, methods of cultivating vegetables and fruits lead to a significant loss of protein, vitamins and minerals in them. Therefore, taking such complexes is necessary on an ongoing basis.

Radiation hygiene doctor LRK and FF F.M. Vasilyeva

Laboratory doctor of LRK and FF N.V. Garanina

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April 12 2023
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Even if you eat exclusively healthy food, you most likely will not be able to get all the vitamins and minerals your body needs. Everyone knows that it is important to have a varied diet, and in order to create a menu for every day, you need to find out which products will compensate for the lack of certain vitamins. It is known that the most common deficiency is seven vital vitamins. First, you need to understand what problems you yourself are facing, and then decide on preventative measures.

1. Iron deficiency
Iron is a mineral found in red blood cells. This is the key to transferring oxygen to cells. Iron deficiency is very common throughout the world, it is believed that 1/4 of the population of Russia and Europe has it. The problem is more common in women of reproductive age and is most acute during pregnancy. Vegans and vegetarians also often suffer from iron deficiency. Symptoms of this deficiency are anemia, fatigue, and weakness. How to replenish iron in the body? You need to eat healthy foods: cabbage, spinach, broccoli, sesame seeds, pumpkin seeds, beans, liver and red meat. Seafoods are also rich in iron: sardines, oysters, mussels. It should be noted that vitamin C helps absorb iron, so it would be good to add foods with vitamin C to foods containing iron. 2. Iodine deficiency
Iodine is a key mineral for thyroid function. This is the key to growth, brain and bone development. Almost 1/3 of the population suffers from iodine deficiency. One of the consequences of iodine deficiency is diffuse changes in the thyroid gland, also known as a goiter. Other symptoms include rapid heartbeat, weight gain, and shortness of breath. To compensate for the lack of iodine, you need to eat seaweed, fish, natural yogurt, eggs more often and use iodized salt instead of regular salt. 3. Vitamin D deficiency
Vitamin D is produced from cholesterol in the skin after exposure to sunlight. This is why people living in regions where there is almost no sun often suffer from a lack of this group of vitamins (D1-D6). Vitamin D is important for bone development and overall health. However, a deficiency of this vitamin takes a long time to manifest itself, and specific symptoms are not immediately apparent. However, as they age, people who are deficient in vitamin D are more prone to bone fractures and muscle weakness. How to get vitamin D? You need to consume egg yolk, fish oil and eat fish, namely salmon, mackerel, sardines. It is also recommended to take sunbathing, unless this is contraindicated for you for some other reason.

4. Vitamin B12 deficiency
Vitamin B12 is very important for the functions of the blood, brain and nervous system. Every cell in the body needs all key processes to function properly. But!
The body cannot produce this vitamin on its own, so you need to “supply” it with foods rich in the vitamin. Symptoms of vitamin B12 deficiency include impaired brain function and elevated homocysteine ​​levels. How to replenish vitamin B12? You should add mussels, oysters, liver, meat, eggs, and dairy products to your diet. If it is not possible to purchase some products, then you can take nutritional supplements.

5. Calcium deficiency
Calcium is a mineral important for the development and health of bones and teeth. Calcium also plays a key role in the functioning of the heart, muscles and nerves. The concentration of calcium in the body is very strictly regulated. The main supply is stored in the bones. If you are deficient in this macronutrient, your bones will lose calcium, which weakens them. Osteoporosis is a disease caused by calcium deficiency. Calcium can be obtained from food, for this you need to eat sardines, dairy products, cabbage, spinach, broccoli.

6. Vitamin A deficiency
Vitamin A takes care of the health of teeth, skin, bones, cell membranes and eyes.
Vitamin A deficiency can lead to serious eye problems and even permanent vision loss. Vitamin A deficiency suppresses the immune system and increases the risk of various fatal diseases. A lack of vitamin is especially dangerous for pregnant women, children and nursing mothers. How to get vitamin A from food? Again on the list are liver (any kind, including fish), sweet potatoes, carrots, and dark green leafy vegetables. 7. Magnesium deficiency
Magnesium deficiency is the most common, affecting the majority of people, about 80%. Magnesium is a mineral associated with healthy bones, teeth and muscles. Symptoms of magnesium deficiency include irregular heartbeat, muscle spasms, fatigue and migraines. High blood pressure and insulin resistance can also occur in the long term. How to provide the body with magnesium? It is found in white cabbage, whole grains, nuts, and natural chocolate with a high cocoa content. And, of course, in leafy vegetables – spinach, arugula, watercress, sorrel and many others.

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