Where are the most microelements?

Minerals are vital components of nutrition with very diverse physiological functions. They play an important role in plastic processes, the formation and construction of body tissues, in particular skeletal bones. Minerals are needed to maintain acid-base balance in the body, create a certain concentration of hydrogen ions in tissues and cells, interstitial and intercellular fluids, as well as to give them osmotic properties that ensure normal metabolism.

Minerals are of great importance in the formation of protein. Their role in the activity of endocrine glands (for example, iodine in the thyroid gland), as well as participation in enzymatic processes, has been proven.

Minerals are involved in neutralizing acids and preventing the development of acidosis. They are important in normalizing water metabolism in the body. Biologically highly active connections of this group of substances with other nutrients have been identified, for example, calcium with protein (casein), cobalt with vitamin B12, etc. The role of mineral substances in hematopoiesis, tissue respiration processes and metabolism has been proven. The study of minerals as an essential part of nutrition and the determination of their role in the body are closely related to the prevention of iron deficiency anemia, endemic goiter, osteoporosis, rickets, fluorosis, and a number of other diseases.

Based on the predominant importance of individual mineral substances in various aspects of the body’s life, we can identify several main areas of their participation in biochemical metabolic processes:

construction of skeletal structures (calcium, phosphorus, etc.);
maintaining the osmotic properties of cells and plasma (sodium, potassium);
hematopoiesis (iron, copper);
are activators and cofactors of enzymes (magnesium, zinc, copper, iron, selenium, manganese, molybdenum, cobalt, vanadium, etc.).

The group of minerals includes macronutrients (calcium, phosphorus, potassium, magnesium, sodium, sulfur, chlorine) and microelements (iron, zinc, bromine, iodine, cobalt, manganese, copper, molybdenum, selenium, fluorine, chromium). In recent decades, microelements have attracted more and more attention from researchers due to their extremely wide range of effects on the body – from vital necessity for existence to toxic effects. It is not possible to clearly divide microelements into toxic and vital, since the corresponding effect largely depends on the dose. Recommended consumption values for a number of macro- and microelements in our country are approved by the State Sanitary and Epidemiological Standards of the Russian Federation in the following documents:

Methodological recommendations 2.3.1. RATIONAL NUTRITION “Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation”, MP 2.3.1.0253-21;
Appendix No. 2 to the technical regulations of the Customs Union “Food products regarding their labeling” (TR CU 022/2011);
Uniform sanitary-epidemiological and hygienic requirements for products (goods) subject to sanitary-epidemiological supervision (control) (as amended as of November 10, 2015), Appendix 5, daily consumption of food and biologically active substances for adults in specialized food products ( SPP) and dietary supplement (energy value 10000 kJ or 2300 kcal). Physiological role in the body / Possible manifestations of mineral deficiency

You can get enough protein, healthy fats, vitamins and microelements from food – if you fill your diet with their natural sources. These are the vegetables, fruits, meat, seafood and cereals that have special nutritional value.

1. Apples. They are rich in fiber, vitamin C and numerous antioxidants. If you’re hungry between meals, this is the perfect snack.

2. Avocado. It differs from most fruits in that it contains healthy fats rather than carbohydrates. Also rich in fiber, potassium and vitamin C.

3. Bananas. One of the best sources of potassium in the world, which also contains vitamin B6 and fiber.

4. Oranges. Well known for their high vitamin C content. They are also rich in fiber and antioxidants.

5. Blueberries. One of the most powerful sources of antioxidants among foods.

6. Strawberries. It is nutritious and low in carbohydrates and calories. Rich in vitamin C, fiber and manganese.

7. Eggs Some of the most nutritious foods on the planet – contain all essential amino acids, vitamin E, D, A and many microelements

8. Lean beef. It is an excellent source of protein and highly absorbable iron.

9. Chicken breasts. Low fat and calorie content combined with very high protein content.

10. Lamb. Contains essential amino acids and is generally rich in omega-3 fatty acids.

11. Almond. The popular nut is loaded with vitamin E, antioxidants, magnesium and fiber.

12. Chia seeds. A 25-gram serving of this superfood contains about 10 grams of fiber and significant amounts of magnesium, manganese, calcium and other nutrients.

13. Coconuts or coconut oil. An excellent source of powerful fatty acids called medium chain triglycerides (MCTs). And coconut pulp also contains fiber.

14. Macadamia nuts. They are much higher in healthy monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts. Fiber-rich vitamin and mineral shake.

16. Asparagus. This vegetable is low in carbohydrates and calories, but has plenty of vitamin K.

17. Bulgarian pepper. Source of antioxidants and vitamin C.

18. Broccoli. In addition to fiber, vitamins C and K, it contains a decent amount of protein compared to other vegetables.

19. Carrot. The affordable root vegetable is rich in fiber, vitamin K and a powerful antioxidant called beta-carotene.

20. Cauliflower. This member of the cruciferous family is a source of fiber, protein, vitamins C and K.

21. Cucumber. The low-calorie vegetable, which is mostly water, also contains a number of nutrients, including vitamin K.

22. Garlic. It contains many vitamins, as well as phytoncides – so-called plant antibiotics that inhibit the growth of microorganisms. Garlic is really useful, but doctors agree that you shouldn’t count on it to protect you from coronavirus or flu.

23. Kale or curly cabbage. This vegetable, popular among healthy lifestyle bloggers, is rich in fiber, vitamins C and K, and also adds an appetizing crunch to the salad.

24. Onions. Contains ascorbic acid, mineral salts of potassium, phosphorus, iron.

25. Tomatoes. An excellent source of potassium and vitamin C.

26. Salmon. Rich in protein, Omega-3 fatty acids, and also contains some vitamin D.

27. Sardines. This affordable fish is one of the most nutritious foods you can eat. In particular, it is not inferior to salmon in terms of Omega-3 fatty acids.

28. Shellfish. The protein content of mussels, scallops and oysters is higher than beef, and they are a source of Omega-3 fatty acids. They also contain some of the highest levels of minerals of any animal product.

29. Shrimp. Another great source of protein that still contains minimal calories. You will also find ample amounts of selenium and vitamin B12 in shrimp.

30. Trout. In addition to fatty acids, Omega-3 contains sufficient amounts of phosphorus, iodine, zinc, potassium and many other substances.

31. Tuna. Ideal for those who need to add more protein to their diet while keeping calories low. Despite the nutritional value of tuna, Rospotrebnadzor still advises limiting its consumption due to the potential presence of low doses of mercury.