What microelements does the body need?

Minerals are part of human body tissues, enzymes, and hormones. They enter the human body with food and water. Chemical elements found in very small concentrations in the body are called microelements.

To microelements, necessary for the normal functioning of our body, include iron, copper, selenium, iodine, chromium, zinc, fluorine, manganese, cobalt, molybdenum, silicon, bromine, vanadium, boron.

Hardware. The body of a healthy adult man contains about 4 g of iron, a woman – 2,8 g. Most of the iron (approximately 75%) is found in the hemoglobin of red blood cells; iron is also part of myoglobin and some enzymes. The remaining 25% of iron accumulates in the reticuloendothelial system in the liver, spleen and bone marrow. Iron in foods is present in the form of heme iron, which is found in animal products (red meat and organ meats (liver, heart)), and non-heme iron, present in plant products (wheat germ, egg yolks, legumes, dried fruits (for example, dates) ) and green vegetables). The recommended daily intake of iron is 14 mg.

Copper. The copper content of the adult human body is 70–120 mg, with approximately a third of the copper distributed evenly between the liver and brain, a third found in the muscles, and the rest distributed to other tissues. The amount of copper in plant foods varies depending on the soil in which they are grown. Green leafy vegetables, legumes, whole grains and almonds, raisins and other dried fruits, meat (especially liver), and seafood (shellfish) are rich in copper.

Zinc. The adult human body contains about 2–2,5 g of zinc, with about 70% found in the bones. In a newborn, the zinc content reaches 140 mg. High zinc content is also found in the tissues of the eye, seminal vesicles, epididymis, prostate gland and sperm. Zinc is found in proteins and metalloenzymes in all blood fractions. Good sources of zinc include meat, poultry, eggs and seafood (especially oysters), grains and legumes (however, due to the presence of phytic acid in these foods, zinc is less available than that found in animal products). The recommended daily intake of zinc is 15 mg.

Cobalt mainly found in the liver, kidneys and bones. The body uses cobalt as a component of vitamin B12. Seafood, buckwheat, and vegetables (cabbage, lettuce, spinach, beet greens and watercress) are extremely rich in cobalt. The average human cobalt intake is about 0,3 mg/day. It is well absorbed, but most of it (about 0,26 mg/day) is excreted in the urine.

Molybdenum found in all tissues and fluids of the body. The adult human body contains about 9 mg of molybdenum, mainly in the liver, kidneys, adrenal glands and bones. Molybdenum is part of various enzymes and also prevents the development of caries. Dairy products, legumes, organ meats (liver, kidneys), grain products and some green leafy vegetables are rich in molybdenum.

Selenium found in all cells and tissues of the body in concentrations. The highest concentrations of selenium in the body are in the liver and kidneys. The average selenium content in an adult is about 15 mg. Selenium affects the metabolism and toxicity of some drugs and chemicals, and the toxicity of some compounds is enhanced by selenium deficiency. The level of selenium in plant foods depends on its concentration in the soil. Cereals and cereals, offal (liver and kidneys), fish (tuna), and shellfish are rich in selenium. The recommended daily intake of selenium is 0,07 mg.

Manganese. The adult human body contains about 12–20 mg of manganese. The highest concentrations of manganese are in the bones, liver and pituitary gland. Manganese concentrations are higher in tissues rich in mitochondria because manganese is concentrated in mitochondria. Manganese is a cofactor for various enzymes in the body and is also essential for normal skeletal and connective tissue development. Sources of manganese: grains, cereals, fruits, vegetables and tea.

Iodine. In the body of an adult, the total amount of iodine is 20–50 mg and is distributed as follows: muscles – 10%; leather – 10%; skeleton – 7%; thyroid gland – 20%; the remaining 13% is distributed in other endocrine organs and the central nervous system. Iodine is an integral component of thyroid hormones, which play an important role in regulating the basic metabolism of an adult, as well as the growth and development of a child. Sources of iodine include seafood, dairy products, meat and eggs, vegetables, fruits and grains grown in iodine-rich soils. The recommended daily intake of iodine is 150 mcg.

Chromium distributed throughout the human body. The total content of this mineral in the body of an adult at the age of 30 is estimated at 6–10 mg. The main role of chromium is to maintain normal glucose tolerance, and it also plays a role in lipoprotein metabolism. The best food sources of chromium are brewer’s yeast, some spices (such as black pepper), shellfish (especially oysters), eggs, processed meats, cheeses, whole grains, and unrefined brown sugar.

Fluorine. The average adult human body contains less than 1 g of fluoride, and approximately 99% of this amount is found in bones and teeth. Fluoride has a positive effect on skeletal and dental health. Sources of fluoride can be vegetables, meat, cereals, fruits, seafood, tea (an average cup of tea contains 0,1 mg of fluoride).

Silicon present in all cells of the body, its higher concentrations are found in the aorta, trachea, tendons, bones, skin and its appendages. Silicon is essential for calcification, growth and the formation of mucopolysaccharides as a cross-linking agent. Barley and oats are rich in silicon.

Bor is an integral part of the tissues of animals and people who consume plants. The adult human body contains approximately 48 mg of boron. Boron may prevent or slow osteoporosis in women over 40 by maintaining relatively high serum estrogen levels. Plant foods, especially fruits, leafy vegetables, nuts and legumes, are rich in boron. Wine, cider and beer are also high in boron.

Vanadium. The adult human body contains about 25 mg of vanadium, most of it is present in adipose tissue, blood serum, as well as in bones and teeth. Foods rich in vanadium: shellfish, mushrooms, dill seeds, black pepper and parsley. Vanadium can affect iodine metabolism and thyroid function.

Bromine. Bromine is necessary to normalize the human nervous system. Its highest concentrations are determined in the thyroid gland, kidneys and pituitary gland. The richest in bromine are legumes – beans, lentils, peas.