The highest iron content in which products. Minerals in food. In which products protein is the most useful

20.06.2021 Electrician

Brush nails with white streaks, mood swings, shortage of forces, dizziness - a sign of a lack of products rich in iron. The deficit causes low-calorie diets, abundant monthly, bleeding ulcers, hemorrhoidal nodes.

Types of products rich in iron

Blood consists of plasma, in it - blood cells. They are three varieties:

erythrocytes - Red Blood Taurus,
leukocytes - White Blood Taurus,
plates - blood plates.

Erythrocytes are delivered to oxygen cells, carbon dioxide in the lungs return. They are filled with iron-containing.

When absorbed products containing iron, the body converts them into one of the forms: a hemostatic or chelate.

The source of the gem iron is a protein of animal origin, they are rich in meat food. This form absorbs the most fully.

Cheelated (non-hymatic) variety contains vegetable protein - ,. The use of these products with meat increases the absorption of chelated species.

Signs of lack of iron

Signs of deficit - dry skin, fragility, loss of shine ,. Deterioration of the state of the teeth. Reduced metabolic processes due to lack of products rich in iron, increase body weight.

Pale leather, headaches and fainting, the head is spinning, before the eyes of the "flying". In the afternoon I want to sleep, insomnia suffers at night. Detection of intellectual activity, memory.

Young women change taste addictions. I want to eat raw potatoes, chalk, clay. The weakness of the smooth muscles causes urine flows. It is difficult to swallow dry food, the habit of drinking.

A shortage in the diet of products containing iron reduces the level of hemoglobin. Fabys cease to obtain enough oxygen, the decline of forces.

Reducing hemoglobin levels for a long time remains unnoticed if the heart and light healthy are capable of compensating for the lack of oxygen flow in the tissue. With an active lifestyle, physical education, the formation of strength is noticed earlier.

For men, the lower rate of hemoglobin - 132g / l, for women - 117 g / l. During the critical value - 110g / l.

Conductible anemia is common. Disease suffers 10-12% of women of childbearing age. Pregnant women share a given variety of anemia - more than 80%.

Causes of iron deficiency anemia:

abundant monthly;
blood loss from the digestive system with hemorrhoids, ulcerative ulcer of the stomach;
impaired suction of iron from food for the disease of the small intestine;
the absence of products containing iron during the period of intensive growth, during pregnancy, breastfeeding.

Daily need

An adult man is needed to 20 mg iron, a woman - up to 30mg.

In women, the deficit is associated with a low-calorie diet. With the caloric content of the daytime diet 1000kkal, the body with products receives up to 8mkg of iron, which is below the norm. In cottage cheese, practically no useful yogurt. But in food cooked in cast-iron dishes, iron is more.

During the day, the body naturally loses up to 1 mg of the element. Loss is associated with the lunch of the epithelium, the release of sweat, monthly, hidden bleeding in the gastrointestinal tract.

During pregnancy, the body consumes iron on the formation of placenta, erythrocytes of the fetus, other needs of the female organism.

The smokers recognize the anemia more difficult. Connection with hemoglobin of carbon monoocycy, which comes with a cigarette smoke, forms a special form of hemoglobin without the ability to carry oxygen into tissue. The body in response increases the production of "good" hemoglobin, its overall level remains in normal.

To properly diagnose anemia, you must inform the doctor about the harmful habit, the number of cigarettes smoked per day.

Table products containing iron

Drawing up a menu from products rich in iron requires accounting for various biomanity of the gem or chelate variety.

The most quickly and fully the body absorbs iron from beef, lamb, turkey, liver, fish.

Despite the high iron content in plant products - for example, in Bobah - his assimilation is much worse.

Therefore, legumes -, peas - it is useful to combine with low-fat meat for more complete assimilation of iron products.

Iron absorption accelerates:

fruit -, orange, pineapple, strawberry, cherry, raspberry, strawberry, plum, currants, peaches;
vegetables - fresh cucumbers, red bell pepper, basil, parsley, dill.

The assimilation of the non-chemistry iron, which contains vegetable products, contributes to Vitamin C.

Take up to 3c.l. A day, you can, with honey.

Contraindications of cluster treatment: increased blood coagulation, thrombophlebitis, pregnancy.

Reduce the absorption of iron:

dairy products, cheeses due to high content;
potatoes, rice;
egg white;
vegetable grain protein.

It is worth abandoning the habit of drinking tea or coffee immediately after eating. These products contain a tannin that binds iron, prevents his assimilation.

Contraindications

Excess iron has toxic effect on the brain, liver, contributes to the development of inflammatory processes.

Abuse of alcohol, liver disease, contribute to the accumulation of iron in the body. Its excess causes a deficiency of copper, calcium, chromium.

In turn, the cause of iron deficiency is an excess of zinc.

Changed: 06/26/2019

Iron is an important mineral necessary for the proper operation of the human body. This is one of the main components of hemoglobin, and is necessary for the transfer of oxygen by the body. Iron is also part of some enzymes and proteins in the human body. It is necessary for the proper operation of the immune system, and helps in cleaning the liver from toxins. The goal of this article to tell, in which product is the most iron, which is necessary, for better assimilation and what is a daily rate for maintaining health at a high level.

The lack of iron can lead to the development of iron deficiency anemia, which is manifested in fatigue, dizziness, apathy, peeling of the skin, nail fragility. Other symptoms of iron deficiency are headache, low pressure, breathing problems, loss and hair liability, susceptibility to infections, abdominal pain and sleep disruption. But the excess of this mineral in the body can lead to the production of free radicals and metabolic disorders leading to damage to the liver and heart.

Iron to raise hemoglobin is in animal and vegetable products. The non-green part of the hemoglobin (hemskoy iron) is contained in meat, fish and poultry and is easily absorbed by the body. It is also contained in vegetable products. The human body can learn up to 30% of the hem and 2-10% non-hymmat.

During pregnancy, the amount of blood in the body of the woman increases almost 50%. The body of future mothers requires many products with a large content of iron to produce more hemoglobin, also this mineral is necessary for a growing fetus and placenta, especially in the second and third semester. That is why it is important to obtain the necessary amount of iron during pregnancy, so that both the mother and the child are removed with oxygen. The deficiency of iron in the body of a pregnant woman can lead to premature childbirth and even the death of the fetus. Try to eat balanced food and make sure that there is a sufficient amount of iron-containing products in your diet.

Iron deficiency leads to:

anemia;
chronic anemia;
cough;
prediastic anemia.

Benefits for human health:

eradicates a sense of fatigue;
strengthens immunity;
struggles with infections;
increases the concentration of attention;
fights insomnia;
regulates body temperature.

Sources of iron in food:

So, in what products is the most iron? We have compiled the most complete overview of all products available in stores. If you are faced with a low level of hemoglobin, then you can choose from the list below to choose your taste, add them to a table or make your own power plan to raise the level of hemoglobin in the blood.

1. Mollusks

Mollusks are considered the richest source of iron of animal origin. Only 85 grams of molluscs contain as many as 24 mg of iron and 126 calories. They also have potassium and vitamin B12.

2. Oysters

85 grams of oysters contains 10.5 mg of iron and 117 calories. This superfood, which contains a lot of vitamin B12. Tastier everything turns out if you feed them on the halves of the sink.

3. Beans.

Half of the bean cup can cover the daily iron rate of 10%. Such beans like white beans, black beans, motley beans, cow peas and nuts rich in iron. Black beans are one of the richest sources of molybdenum, mineral that contributes to the removal of iron used from the body and the normal operation of enzymes. 1 glass of cow peas provide up to a quarter from daily iron rate. White beans increases energy reserves in the body and reduces the risk of cardiac attacks.

4. Soybeans

Products with iron content include soybean beans rich in protein, unsaturated fats, fiber and zinc. 1 glass of boob boobs contains half the recommended daily iron rate. Such products based on soybeans, like tofu and pace, are also rich in iron, a portion of 85 grams covers the daily need for 15%. 100 grams pace contains 2.5 mg of iron, and 100 grams of tofu 2.4 mg. Tofu is beautiful in that it takes the fragrance of any dish, so it can be safe to add to any recipe. Soybeans also contain a large amount of vitamin C, which is necessary for the body so that he can assimilate iron. Pods of soybeans can be added to salads, soups, omelet, sandwiches and cook for a couple.

5. Grain products with iron

Barley, buckwheat, millet and movies - amazing natural iron sources. Movie contains 3.2 mg of iron and twice as much fiber than in other grain crops. Grain is best served with vegetables, rich vitamin C, such as cabbage, tomatoes and potatoes, to increase iron levels in the body.

6. Orekhi

Types of nuts like cashews, cedar nuts, almonds, hazelnuts, macadamia and Brazilian nuts, are able to satisfy the need of an organism in the hardware by 10% of the daily rate. Schuput and cedar nuts contain the greatest amount of iron in their product group. Nuts are suitable for quick snacks, they can be added to any dessert or simply smeared on an oil sandwich.

7. Pumpkin seeds

Pumpkin seed jams contains about milligram iron. Most seeds are helpful in raw form. It is in the raw form that they are able to cover the needs of the body in the gland by 30%, while dried seeds are only 15%. Studies have shown that pumpkin seeds prevent the formation of stones in the gallbladder.

8. Lentils

Lentils are nutritious and tasty. All half of the glass contains 4 mg of iron, 115 calories and 16 grams of protein. As part of lentils, there is an insoluble fiber, which gives a feeling of satiety for a long time. It is also a good source of magnesium, vitamin B6 and essential amino acids.

9. Meat

The most frequent product recommended by almost all doctors and nutritionists to raise the hemoglobin in the blood is meat. Beef, lamb, pork and poultry - excellent sources of iron of animal origin. 28 grams of philee contains 2.9 mg of iron, as well as vitamins B, B6, C and D. In one portion of beef contains 1.8 mg of iron, in 28 grams of chicken breast - 2 mg. Beef stuffing is also helps to reduce cholesterol.

10. Fish

Caracatia, Salmon and Sardines are excellent iron sources. More known as superfood, salmon contains omega-3 fatty acids, which prevent the formation of blood clots and reduce the likelihood of stroke.

11. Egg

Eggs are a good breakfast option for those who suffer from iron deficiency. This is a wonderful product rich in iron. 2 eggs per day give approximately 8% of iron from the recommended daily rate. The eggs contains a gem that is easily absorbed by the body and helps to absorb the thickest gland from plant food. Eat eggs with vegetables containing iron, such as spinach, broccoli, tomatoes and legumes to get more benefits from these products.

12. Dark green vegetables

Spinach, sheet cabbage and villas are available in abundance on store shelves and contain iron. They can easily be included in their diet and add during the preparation of various dishes. A glass of boiled spinach contains 3.2 mg of iron and only 21 calories. In spinach there is vitamin C, it is absorbed by iron in the body better and faster. It also has flavonoids - substances contained in plants and capable of fighting cancer. They are able to slow down the growth of cancer cells in the stomach and skin. Sheet cabbage contains a huge amount of calcium, vitamin A and some substances that fight with cancer. It is an excellent vegetable for vegetarians, as it has a lot of iron and vitamin C.

13. Sweet potato

This potato will give a sweet taste with any dessert. It is rich in iron and vitamin B6 and is known for the fact that it can prevent more than 100 different diseases, especially those associated with the heart and the brain.

14. Dark chocolate

Dark chocolate is one way to satisfy the daily need for iron. Chocolate portion Weight in 100 grams contains 35% recommended daily iron rate. Chocolate dark varieties can reduce blood pressure and cholesterol levels, but only in moderate quantities.

15. Melassa

If you are tired there are fruits and vegetables to replenish your iron reserves, try adding molasses to your dishes. Half of the melassa glass covers the need of an organism in the gland by 15%. In addition, she is rich in calcium and vitamin E. Mix melassu with warm milk and add boiled cereals here at its discretion. Healthy breakfast ready!

16. Dried fruits

Dried fruits are rich in various nutritional elements, including iron. Dried apricot is an excellent source of iron. In 50 grams of dried apricots contain 4 mg of iron and only 78 calories, as well as beta carotene, fiber and other useful elements. They can simply eat like this or chop and add to the fruit salad or your favorite dessert. Dried peaches contain 2 mg of iron per 100 grams. Raisins are also a very useful dried fruit containing a large amount of nutrients, including iron. Dried fruits containing iron in large quantities can be added to porridge, yogurts, fruit salads or oatmeal.

17. Broccoli

To eat broccoli every day is very simple, and it will be a great way to get more iron with food. Broccoli has an endless advantage list, one of which is the presence of iron in its composition. 100 grams of broccoli contains 2.7 mg of iron. This is an excellent source of fiber, which facilitates the process of digestion.

18. Gorok.

Like any other green vegetable, peas rich in iron and not only. This gentle vegetable can be easily included in any dish. Half of the pea glass contains 1.4 mg of iron, which is about 7% of the recommended daily norm. It can be safely added to salads, soups and paste.

19. Strawberry and strawberries

Strawberry will help enrich your diet with an additional amount of iron. Half of the strawberry glasses gives about 9% iron from the total daytime norm. It also has a lot of vitamin C, which helps the body quickly assimilate iron. These delicious berries can be added to breakfasts, cocktails and just eat in the raw form.

20. Sunflower seeds

Sunflower seeds are rich in vitamin E and various minerals, especially iron. A glass of seeds contains half the daily iron rate.

21. Cabbage

Cabbage is a superfood that contains little calories, a lot of useful substances, no grams of fat, 1.6 mg of iron and 115 calories. Cabbage perfectly copes with anemia and fatigue, the main signs of iron deficiency. It can be prepared from it, add to salads or in sandwiches, or prepare delicious chips from its slices.

22. Tomatoes

In addition to the fact that tomatoes give dishes a wonderful taste, they are still a good source of iron. Only one cup of tomatoes can cover the needs of the body in the gland by 30%. Tomatoes containing a lot of iron additionally complement the omelet, pizza, salad, made sauce for a paste or add to curry. They also have vitamin C, antioxidants and lycopene.

23. Oatmeal

Full-cup of oat flakes contains 2 mg of iron. They also have a lot of other nutrients, it can be an excellent breakfast option. From it you can make cookies, bars with honey and nuts, muesli.

24. Brown Fig

Brown rice is the main product of Asian cuisine and is very useful for health. It has a lot of fiber, which helps the body to be cleaned from toxins, and iron, which helps to fight anemia and fatigue. Prepare such a rice is best with vegetables containing vitamin C, such as tomatoes, potatoes, legumes and carrots.

25. Paste of whole wheat

Whole wheat paste is another good iron source in the diet. Pasta is a very saturated dish, in which there is magnesium, calcium, potassium and iron. The paste should be an integral part of the diet of any vegetarian. It fits perfectly and charges energy for several hours.

26. Asparagus

Asparagus has a lot of health benefits. It is the basis of healthy nutrition and helps to absorb iron from food, and also recommended to combat the first signs of aging.

27. Svekel

This red root root is an excellent source of easy iron, vitamin B and C and potassium. All this set of useful elements helps to clean the liver from toxins, makes the skin glow and gives cheeks a healthy pink blush. 1 The cooler cup contains 3.90 g of iron.

28. Rope and Radis

White turnip and radish is a vegetable that usually grows in a temperate climate. This small and gentle vegetable is used by people for making salads and sandwiches everywhere. 1 Glass of radish contains 3.18 g of iron.

29. Petrushka

This small Mediterranean grass will decorate any dish. It is used for cooking for more than 2000 years. Parsley is rich in vitamins and antioxidants, which strengthen the bones, nervous system and immunity. 1 glass of parsley contains 4 g of iron.

30. Juice from prunes

Juice from prunes is a very tasty and good iron source. It also has vitamin C, allowing the body to suck iron more efficiently. To get all the benefits from this drink, drink it every day.

31. Apricosa

This is another wonderful fruit rich in iron. This iron is required for hemoglobin, pigment in red blood tales, which transfers oxygen to the cells of the body. The lack of iron leads to anemia, inflammation, pallhenia of the skin, fragility and thinning of hair and strong bleeding.

32. Raisin

In this small dried fruit there is also iron and vitamin C. Raisin can be added to milk, juice, yogurt, porridge, compote and salads to make the dish even tastier and more useful.

33. Fiking

In 100 grams of dates containing about 0.90 mg of iron.

34. Bananas

Bananas are a rich natural source of iron. They stimulate the generation of hemoglobin in the blood and helps in the treatment of anemia.

35. Apples

They are not so many iron, but there is a lot of other nutrients, vitamins, minerals and fiber. Therefore, almost all doctors and nutritionists recommend to eat one apple every day.

36. Grapes

Grapes are also not very rich in iron and covers the daily need for this mineral by only 2%. Usually there are not so many iron in fruit, but they are full of vitamins and minerals.

37. Blueberry

This tasty and useful berry is not famous for a large amount of iron and covers the daily need of the body in this mineral by 3%. However, there are many antioxidants that are not less useful.

38. Juice from Tamarind

This amazing drink contains a lot of iron, riboflavin, thiamine and niacin. It is very sour taste, so add your favorite sweetener into it.

39. Maslins

Olives are a good source of iron that plays an important role in the development of energy. It is also needed in the production of carnitine, irreplaceable amino acids, burning fat. Even the work of the immune system depends on the amount of iron in the body, which can be obtained from Omlin.

40. Watermelon

The watermelons contain the same amount of iron as in red meat. It contains as much iron as in red meat, as well as vitamin A and C, zinc, beta-carotene, lycopene, potassium and many other minerals. Watermelons help lose weight and stay in shape.

It's important to know

In the diet with a high content of iron, it is necessary to present products rich in vitamin C. This will help the body to assimilate iron quickly and efficiently. In tea and coffee contain compounds known as polyphenols, which bind to iron atoms and complicate its absorption by the body. Calcium also interferes with iron suction, so try not to mix hard food with rich food with rich in calcium food in one meal. Preparation of acidic products in iron dishes, such as tomato puree, can increase the amount of iron in the product 10 times.

A sufficient amount of iron in the body is important for normal life. This element is involved in many processes, but its main function is gas exchange. With its lack of developing. This condition when the hemoglobin level falls. Products with iron content under anemia are indispensable. After all, the glands are absorbed from the drugs much worse. What products should be to avoid Malokrovia?

In detail about iron in the human body

Iron is part of the hemoglobin. Which in turn carries gas exchange in the body. Combining with oxygen, hemoglobin molecules deliver it into the cells, and from there remove carbon dioxide. Up to 70% of all iron is contained in the blood.

The rest is in the liver, bone marrow, spleen.

In addition, iron is required:

for normal exchange processes in the body;
thyroid gland to produce hormones;
to support immunity;
for the synthesis of connective tissue;
some proteins and enzymes.

Lack of iron is one of the most frequent causes of chronic fatigue.

Ask your question to the doctor of clinical laboratory diagnostics

Anna Concept. She graduated from the Nizhny Novgorod Medical Academy (2007-2014) and the residency for clinical and laboratory diagnostics (2014-2016).

With a low content of this element, the cell cannot be divided.

10 facts about the hardware

Help: Lack of iron is found at each third person on the planet. Moreover, the iron is not enough more often than any other vitamin or mineral.

Iron norms for different categories

The average daily irrigation rate is 5 grams. But for different categories of people, it fluctuates.

Particularly high indicators for pregnant women, as part of the iron goes to the fetus. During this period, it is important to have a sufficient amount of meat products.

Consumption standards:

In order to avoid intestinal disorders and other problems in the body, more than 40-45 mg of iron per day should not be consumed.

If iron is a lot - this adversely affects the liver. Upon admission to the body, 200 mg there is a general intoxication of the organism, and the dose of over 7 grams causes a fatal outcome.

Minerals in food

Minerals are the necessary components of nutrition, due to which there is a vital activity and full development of the body.

We have already talked about the benefits of macroelements in detail in the article "Microelements in food products", so in this article we consider the effect on the body of macroelements and ultramicroylements.

But all his time, but for now, for a few words, let's say about the class of minerals in general.

Mineral benefits

Promoting the formation and work of bone tissue.
Ensuring and normalization of all metabolic processes.
Maintain an acid alkaline balance.
Ensuring blood formation processes, as well as blood coagulation.
Participation in building tissues of the body.
Strengthening immunity.
Election of cholesterol.
Strengthening the activity of certain enzymes, hormones and biologically active substances.

It is very important that minerals do daily to our body with food, since their deficit leads to violation of all organs and systems. It is important that the nutrition is balanced and diverse, which will exclude the predominance of some minerals and lack of others.

But we should not forget that some minerals have a toxic effect, so their excess can provoke a violation of the equilibrium of the entire system.

What products contain minerals?

For a person, the main sources of minerals are water and food.

At the same time in different products (both animal and vegetable origin) there is a different number of certain minerals. For this reason, it is more expedient to consider sources of receipt into the body of minerals in the context of a separate element, which we will further.

Important! Thermal processing of products leads to an increase in the loss of all minerals.

Macroelements

Macroelements are a whole group of inorganic chemicals, the daily rate of consumption of which should exceed 200 mg marks, while the elements themselves may be present in the body as in the amount of 20 to 50 g and more than 1 kg. In the body, macroelements are mainly present in the blood, muscle, bone, as well as connective tissues.

The benefits of macroelements

Ensuring the stability of colloidal organism systems.
Normalization of acid-alkaline balance.
Regulation of metabolism, which contributes to the synthesis of amino acids and the absorption of vitamins.
Construction and nutrition cells.
Strengthening blood formation.
Immunity stimulation.
Remove toxins.

Thus, it can be argued that macroelements are one of the unreal foundations of life, as well as human health.

It should be noted that macroelements with enviable constancy go to the human body, but this is not a guarantee that systems and organs will work as a Swiss watch. Thus, a failure in the work of the "hourly mechanism" can provoke a lack of just one macroelement, which will launch a whole chain of disorders and diseases, the harmless of which can be broken nails, dull hair and fatigue.

Therefore, it is extremely important to eat correctly and diverse, drink quality water, abandon the bad habits (and it is not only about smoking and drinking alcohol, and about the addiction to the "empty", and sometimes harmful to health food).

What products contain macroelements?

Macroelements are contained in many products present in our everyday diet, while most often their set can provide the body with all the necessary elements. But for this you need to know which products contain certain macroslements.

To the main macroelements, which are mandatory daily to enter the body with food products, belong:

sodium (or Na, according to the Mendeleev table);
potassium (or k);
calcium (or CA);
magnesium (or mg);
chlorine (or cl);
phosphorus (or p);
sulfur (or s);
nitrogen (or n);
carbon (or c);
oxygen (or o);
hydrogen (or H).

We talked about the last five elements in detail in the article "Protein and its components in food", so we will further consider the benefits and sources of admission to the body of the remaining six macroelements.

Sodium

This macroelegen carries out the conductivity of nerve impulses, regulates the water balance in the body, as well as the composition of the blood.

Sodium benefits

The regulation of the water-salt metabolicism and acid-alkaline balance (it was on the sodium that the mission of "delaying" water in the body is assigned, which "saves" it from dehydration).
Strengthening the cardiovascular system.
Expansion of vessels.
Improving digestion by enhancing the formation of gastric juice.
Protection of glucose transportation.
Normalization of blood pressure.
Improving nervous and muscular activity.

Permanent sodium deficiency is extremely rare (it is peculiar to people who adhere to vegetarian diets). The temporary deficit of this element is caused by the reception of diuretic drugs, increased sweating, high blood loss or excessive water intake.

The lack of sodium with such symptoms is manifested:

weight loss;
vomit;
meteorism;
muscular convulsions;
dry skin;
violations in the work of the nervous system.

Excess sodium provokes the following violations:

swelling of legs and faces;
an increase in blood pressure;
convulsions and violation of consciousness (in severe cases).

The main causes of excess sodium are dehydration and reception of a large amount of salt (more than 20 g).

Important! Excess sodium leads to potassium deficiency.

What products contain sodium?

The daily norm of sodium is about 4 - 6 g, which corresponds to 10 - 15 g of the cooking salt.

Important! Increase sodium consumption is necessary with hot climates, increased sweating and intensive physical exertion. Sodium in the diet should be reduced in hypertension, liver and kidney diseases, with allergies and fractures, with purulent processes occurring in lungs, obesity, rheumatism, as well as stomach diseases.

Sodium food sources:

salt;
celery;
seafood;
garlic;
beet;
hawthorn berries;
meat;
milk;
eggs;
olives;
seasonings;
sea cabbage;
carrot;
kidney animals.

Potassium

Potassium is considered to be one of the most important intracellular elements necessary for normal operation glands of internal secretion and muscles, capillaries and vessels, nerve cells, brain, kidney and liver.

Potassium benefit

Protection of magnesium accumulation responsible for clear work of the heart.
Normalization of cardiac rhythm.
Regulation of acid-alkaline blood balance.
Prestressing the accumulation of sodium salts both in cells and in vessels, which prevents the development of sclerosis.
Brain supply with oxygen, which increases mental activity.
Lowering blood pressure.
The removal of toxins and slags.
Increased endurance and physical strength.
Protection of allergic diseases.
Strengthening the elimination of excess fluid from the body, which helps to eliminate swelling.

Potassium deficiency (or hypokalemia) is manifested by the following symptomatics:

violations in the work of cardiac, as well as skeletal muscles;
reduced mental and physical activity;
worsening memory;
sleep disorders;
nerve disorders;
increasing sensitivity;
reduced immunity;
disruption of appetite;
frequent constipation;
skin rashes.

Most often, potassium washing from the body provoked in such phenomena:

excessive consumption of diuretics;
reception of glucocorticosteroids that reduce potassium reserves;
continuous vomiting or diarrhea;
using large doses of caffeine or alcohol.

Excess potassium (or hypercalemia) leads to weakness (and physical, and mental), violation of speech, a small intestine ulcer. In severe cases, hypercalemia can cause a heart stop.

Important! Excess potassium leads to calcium deficiency.

What products contain potassium?

The daily rate of potassium for an adult is about 2 - 5 g.

Food sources of potassium:

dried fruits;
bakhchy (melon, watermelon);
legumes;
kiwi;
chocolate;
potatoes;
avocado;
bananas;
a fish;
broccoli;
liver;
milk products;
mushrooms;
nuts and sub-products;
citrus;
grapes;
cabbage;
beet;
seeds;
mint;
topinambur;
a pineapple;
blackberry;
red pepper;
sheet greens;
radish;
radish;
garlic;
tomatoes;
black currant;
cucumbers;
apple vinegar;
eggplants;
cereals;
meat and sub-products;
corn;
brewer's yeast;
horseradish;
apricot;
pumpkin;
cocoa;
cherry;
plum;
cottage cheese;
pumpkin;
blueberries;
white silky;
rosehip.

Important! Strengthens the absorption of potassium vitamin B6, while it makes it difficult - alcohol.

Calcium

Calcium is the most common mineral in the human body present in the cells of the heart, nerves, muscles.

Calcium benefits

Ensuring the proper formation of the skeleton, as well as the growth of the body.
Implementation of the transfer of the nervous impulse.
Reduced cholesterol in the blood.
Strengthening immunity.
Preventing caries development.
Regulation of cardiac rhythm.
Elimination of muscle pain.

The calcium deficiency in the body signals such manifestations:

tachycardia;
arrhythmia;
muscular pain;
kidney or liver colic;
excessive irritability;
worsening memory;
hair loss;
nail fragility;
slab
the appearance on the dental enamel of grooves and pits.

Excess calcium leads to deformation of bones, muscular weakness, disorders of coordination of movements, spontaneous fractures, chromotypes, greeting cardiac abbreviations.

Important! The overabundance of calcium provokes zinc and phosphorus deficiency.

What products contain calcium?

The daily calcium rate varies within 600 - 2000 mg (it all depends on the age and state of human health). So, children are recommended to use 600 - 800 mg of calcium per day; adolescents - 1000 - 1200 mg;

adults - 800 - 1200 mg; Pregnant and nursing - at least 1500 mg.

Calcium food sources:

milk products;
cabbage;
dairy products;
cheeses;
grapes white;
rosehip;
nuts;
garlic;
carrot;
asparagus;
eggs;
sea \u200b\u200bfish;
seafood;
meat and sub-products;
beet;
legumes;
seeds;
grain;
cereals;
olives;
sheet greens;
radish;
cucumbers;
tomatoes;
potatoes;
dried fruits;
citrus;
raspberries;
currant;
grapes;
pineapples;
bakhchy;
pears;
bananas;
chocolate;
peaches;
apples.

Magnesium

Magnesium is a cofactor participating in a number of important enzymatic processes (this macroelegen is a structural component of the order of enzymes).

Magnesium benefits

Promotion of the absorption of glucose.
Participation in the synthesis of proteins and building bone tissue.
Regulation of relaxation and tension of both vessels and muscles.
Soothing of the nervous system.
Elimination of inflammatory processes.
Reducing the manifestation of allergies.
Stimulating the immune system.
Promotion of blood clotting.
Normalization of intestinal functions, bladder, as well as prostate gland.
Acceleration of cholesterol.
Improving the oxygen support of myocardium.
Expansion of vessels.
Reduced arterial pressure.
Promotion of the expansion of bronchi, which helps to remove bronchospasm.
Normalization of the reproductive system.
Strengthening the skeleton.
Preventing the formation of stones in the kidneys.

Magnesium deficit has such manifestations:

an increase in neuromuscular excitability;
loss of appetite;
fatigue and dizziness;
feeling of fear;
muscle pain;
increased sensitivity to weather changes;
acute gastric pains that may be accompanied by diarrhea.

If all the listed symptoms provoke a disadvantage in the body of magnesium, then when enriching the diet, the health is normalized by this element.

Excess magnesium manifests itself predominantly laxative effect.

Important! Excess magnesium can lead to a decrease in the concentration in the calcium and phosphorus organism.

What products contain magnesium?

The daily rate of magnesium consumption is 0.4 g.

Magnesium food sources:

cereals;
grain;
legumes;
nuts;
seeds;
milk products;
mushrooms;
cocoa;
olives;
halva;
eggs;
watermelon;
melon;
cabbage Brussels;
sheet greens;
carrot;
bananas;
persimmon;
dried fruits;
pears;
apples;
brewer's yeast;
a fish;
seafood;
beet;
pumpkin;
apricot;
chocolate;
meat and sub-products;
dog-rose fruit;
black currant;
grapes;
lemon;
grapefruit;
garlic.

As an additional source of magnesium, it is recommended to use rigid water.

Chlorine

This macroelegen regulates the water balance in the body, while performing a number of important functions, which will be talked below.

The benefits of chlorine

Bringing slags and toxins.
Improving digestion by developing in the stomach of hydrochloric acid.
Improved liver function.
Regulation of metabolism and acid-alkaline balance.
Elimination of edema.
Raising appetite.
Promotion of fats splitting.

Chlorine deficiency is manifested by a decrease in appetite, lethargy, worsening memory, dryness in the oral cavity and loss of taste sensations. In severe cases encountered extremely rare, chlorine lack leads to losing hair and teeth.

In case of overdose, the chlorine is worried about having a dry cough, accompanied by a tear, appears dry cough, the temperature increases (in severe cases, the excess chlorine can trigger the pulmonary edema).

What products contain chlorine?

The need for chlorine is fully satisfied by the use of ordinary food, in which in excess contains a table salt, which is the main source of chlorine in the body.

Important! Chlorine toxicity is manifested in a dose that exceeds 15 g per day.

The main food sources of chlorine:

salt;
olives;
eggs;
seaweed;
milk;
grain;
bakery products;
meat;
condensed milk;
mineral water.

Phosphorus

Phosphorus is needed for normal brain activity, as well as the cardiovascular system, besides, this element is involved in the formation of bones.

The benefits of phosphorus

Normalization of kidney functions.
Stimulation of growth.
Normalization of metabolism.
Ensuring the body of energy.
Regulation of acid-alkaline balance.
Activating action.
Reducing pain syndrome during arthritis.
Strengthening teeth, gum and bone tissue.
Regulation of the functions of the nervous system.

The lack of phosphorus can provoke the development of osteoporosis of bone tissues, lead to a decrease in intellectual abilities, destruction of dental enamel, worsening memory, headaches and unreasonable irritability, not to mention the loss of overall performance.

The excess of phosphorus occurring is no less dangerous when meat and / or fish products prevail in the diet. The fact is that the absorption of phosphorus depends on the amount of calcium present in the body. The optimal ratio of these two elements is 1: 1.5 (where 1 is calcium, and 1.5 - phosphorus). Only with this ratio, these substances form insoluble compounds that contribute to the normal operation of the body. In violation of the proportion, phosphorus is simply accumulated in tissues and bones, which threatens failures in the work of the kidneys, nervous system, as well as bone tissues. In turn, the absorption of calcium also slows down, which leads to a slowdown in the formation of vitamin D and violation of the work of the parachitoid glands.

What products contain phosphorus?

The daily rate of phosphorus consumption is 800 mg.

Important! With intensive physical exertion, the daily rate of phosphorus increases 1.5 - 2 times.

Food sources of phosphorus:

legumes;
cereal;
cereals;
eggs;
nuts;
pumpkin;
sheet greens;
cabbage;
carrot;
garlic;
milk products;
bread;
potatoes;
seeds;
sweet cherry;
rosehip;
white dried mushrooms;
a fish;
meat and sub-products;
fig;
corn;
yeast;
dried fruits;
poultry meat.

Important! Oily food increases phosphorus absorption, reducing the absorption of calcium.

Ultramicroelements

Ultramic-elements are elements present in the body in very small quantities, but with high biological activity.

Important! Some of these elements have high toxicity, so they should be used in strictly limited quantities.

The main representatives of ultramic-elements are:

gold;
silver;
mercury;
lead;
rubidium.

Gold

Gold is not only a valuable noble metal, but also one of the components of our body.

Gold benefit

Neutralization of many pathogenic microbes.
Warming effect on the body.
Improving cardiovascular activity.
Strengthening the heart muscle.
Normalization of immune processes (as an immunosuppressant drugs containing gold, prescribe patients with chronic infections or oncological diseases).
Strengthening bactericidal silver action.

In medicine, drugs with gold are used in the treatment of rheumatoid arthritis, as well as polyarthritis. Thus, the aurotherapy (from Latin "Aurum", which is translated as "gold") and today is considered one of the most effective methods of treating these diseases along with the use of non-steroidal anti-inflammatory agents. And the whole secret is that gold compounds introduced into the body depressingly affect macrophages, which contributes to the development of the development of pathological immune reactions.

It must be said that the opinions of specialists regarding medicines containing gold are ambiguous. On the one hand, the effectiveness of them is not in doubt, on the other - they possess side effects.

Important! Some gold compounds are able to accumulate in the kidneys, liver, as well as in the spleen and hypothalamus, and this can lead to the development of organic diseases, dermatitis, stomatitis and thrombocytopenia.

Signs of increased gold sensitivity:

dental destruction;
worsening mood;
violation in the work of the kidneys and liver;
deterioration of the condition and growth of hair.

What products contains gold?

Gold is contained only in one product - corn, and even then in microphores, however, they are enough to replenish this element in the body.

Silver

Silver is a natural bactericidal metal that can destroy about 650 types of bacteria, which subsequently do not acquire sustainability to this element (which cannot be said about modern antibiotics).

It is also important that antibiotics are "killed" not only the pathogenic microflora, but also useful, while silver preparations are affected solely on bacteria and viruses. The silver, absorbed by leukocytes, is transferred to the focus of infection, where not only neutralizes the focus of infection, and also removes inflammation. Such compounds also regenerate tissues, accelerating wound healing and injuries.

But this is not all: silver tones the body and strengthens immunity.

Silver deficit is rare enough.

An excess of this element may be observed in people, for a long time in contact with silver. In addition, the overabundance of silver can cause long-term treatment with silver nitric acid.

Symptoms of excess silver in the body:

violations in the work of the CNS;
vision disorders;
cough;
reduction of pressure;
increase liver;
diarrhea;
nausea;
vomiting.

What products contain silver?

The daily rate of silver consumption is about 80 μg. Toxic dose of silver - 60 mg.

Sources of silver intake in the body - food (vegetables, fruits, meat). But the most of all this element is contained in enriched water, which has passed a special processing, which can be carried out at home. To do this, water must be kept in silver container (in the absence of such, it is possible to put silver items in the tank with water - it can be coins or cutlery).

Mercury

Mercury (this element is also called "Metal Death") is an integral part of water, soil and air, and, therefore, it is present in the human body, although in extremely small quantities.

But everything is so scary, as it seems at first glance, because mercury has both useful properties, including:

change and restoration of tissues;
intelligence stimulation;
awakening consciousness.

Important! As a medical agent, mercury is accepted exclusively for the prescription of the doctor and under its control, while it is important to remember that this metal is not used in its pure form, but only in combination with gray.

Important! Small doses of mercury coming with food products are not accumulated in the human body, and are preferably derived from the kidney, colon, bile, sweat and saliva. Although the daily consumption of products containing mercury (especially fish) may have a definite toxic effect.

Especially dangerous to mercury pairs, as well as organic derivatives of this metal, resulting in an aqueous medium under the influence of microorganisms. Particularly dangerous zones with existing heavy industrial enterprises that are not equipped with modern sewage treatment facilities. In such zones, the environment as a whole and people in particular slowly, but confidently poisoning mercury couples.

At the same time, mercury poisoning (we are not talking about cases of acute intoxication, provoked by the massive intake of mercury into the body) for a long time does not appear, that is, passing asymptomatic.

Over time, such symptoms of intoxication begin to appear:

headache;
dizziness;
worsening memory and attention;
gum inflammation;
non-nausea;
insomnia;
hair loss.

It takes a little more time, and the state of health deteriorates, which manifests itself:

violation of speech;
the appearance of unfortunate fear and nervousness;
drowsiness;
reducing the content of white blood taurus.

When these symptoms appear, you should immediately consult a doctor (especially if you live in the industrial zone).

What products contain mercury?

The average permissible rate of the presence of mercury in food is about 0.5 - 1 mg of this element per kilogram of food.

Mercury in minimal quantities that are not able to cause poisoning is present in many foods - it is bread, and flour, and canned food. But most of all mercury in the fish (especially in Skumbrian, Tuna, Fish-sword). Therefore, fish is not recommended daily.

Lead

Lead is considered one of the main pollutants of nature, but this does not prevent him from bringing a person's human body. So, the lead, accumulating mainly in bone tissue, is present in the body of an adult in an amount of 2 mg.

The benefits of lead

Promotion of improved growth, as well as development.
Ensuring exchange processes occurring in bone tissue.
Increase the content of hemoglobin.
Participation in the exchange of iron.

In addition, lead is used in the treatment of skin diseases, dermatitis of tumors and gonorrhea. But it should be remembered that lead is a poisonous metal that can cause poisoning.

Excess lead in the body may result in such serious disorders:

dystropy muscle hands and pains in the limbs;
general weakness and fatigue;
reduce potency;
worsening memory and mental activity;
head pains;
constor;
caries;
enhance arterial pressure indicators;
weight loss;
atherosclerosis;
anemia;
decline in immunity;
depression.

The deficit of this element is extremely rare, therefore these studies are absent regarding its symptomatics.

What products contain lead?

The daily need for lead is about 10 - 15 μg.

Important! The use of doses exceeding 10 mg, most often leads to a fatal outcome.

The vegetable products contain more lead than in animals.

Leads in the cabbage, rootfields (including potatoes), wheat bran, mushrooms (especially growing near roads and industrial enterprises), seafood, fish (both fresh and ice cream), gelatin, canned food are actively accumulating.

Rubidium

This is a sufficiently poorly studied element, often acting in the body as potassium synergist (more simply, this element activates the same elements as potassium).

The benefits of Rubidia

Replacing the equivalent number of potassium in different processes.
Elimination of manifestations of allergies.
Removing inflammation.
Soothing of the nervous system.
Participation in the operation of the respiratory tract, cardiovascular system, leather, smooth muscles and gastrointestinal tract.

Rubidius has such consequences:

development of mental diseases;
premature childbirth;
reducing appetite;
delay of intrauterine development;
significant reduction in life expectancy.

Despite the benefit of this element, do not forget about the high toxicity of Rubidia.

Signs of Rubida Research:

development of allergies;
headaches;
selection of protein with urine;
arrhythmia;
sleep disturbance;
the appearance of skin irritations;
inflammation of the respiratory tract of chronic character.

What products contain Rubidi?

The daily rate of rubidium consumption is 1 - 2 mg, which is much higher than the rate of consumption of other ultramic-elements.

Rubidium enters the human body when drinking coffee, tea, drinking and mineral water. Also, a slight amount of rubidium is present in the liver and muscles of sea fish.

Golden middle this is important when it comes to the content of iron in the body of a healthy person. Normally, only 4-5 grams are given to this trace element, but its role is colossal.

Surely you know that iron is simply necessary for a person and it is impossible to replace anything. It participates in the process of blood formation and oxygen transport to all organism cells in the hemoglobin. In addition, iron is involved in the synthesis of cell enzymes, generates a magnetic field and electromagnetic pulses in nerve cells, contributes to the formation of tissues. The normal level of this metal gives the body of the force to resist stress, fatigue, drowsiness, supports immunity, brain and thyroid work. And what is important, and for us with you it is even very important to support the skin tone and muscles.

If the level of hemoglobin is normal, then there is no painful thrust to sweet

The role of iron in the body

Daily rate of iron

The daily rate of iron for each individual and depends on the state of health and human lifestyle. With intensive physical exertion, the need increases. The table below shows the average indicators for different categories of people.

The average daily norm of iron (with a maximum of 45 mg)
Age 0-6 months	27
Age 7-12 months	11
Age 1-3 years	7-12
Age 4-8 years old	10-18
Age 9-13 years old	8-14
Boys 14-18 years old	11-19
Girls 14-18 years old	15-27
Nursing women 14-18 years	10-18
Men 19+	8-14
Women are 19-50 years old	18-32
Nursing women 19-50 years	9-16
Women 50+.	8-14
Pregnancy	27-48

Ideally, any healthy organism should have iron reserves (300-1000 mg for women and 500-1500 mg for men). In reality, most people have a margin of this trace element at the lower limit of the norm, or there is no reason.

P rodes containing iron in large numbers table

The table shows only those products in which the largest amount of iron. The share of iron in grams per 100 grams of the product is given.


Vegetable origin		ANIMAL ORIGIN
White dried mushrooms	35,0	Pig liver	19,0
Syrup	19,5	Lungs	10,0
Brewer's yeast	18,1	Beef liver	9,0
Marine cabbage	16,0	Chicken liver	8,5
Pumpkin seeds	14,0	Egg yolk	7,2
Cocoa	12,5	Chicken heart	6,2
Lentil	11,8	Language	5,0
Sesame	11,5	Rabbit meat	4,4
Buckwheat	8,3	Hematogen	4,0
Peas	7,0	Quail eggs	3,2
Blueberry	7,0	Beef	3,1
Halva	6,4	Chang Black	2,5
Beans.	5,9	Hen	2,1
Boby	5,5	Pork	2,0
Fresh mushrooms	5,2	Mutton	2,0
Black currant	5,2
Dried apricots	4,7
Almond	4,4
Peach	4,1
Rye bread	3,9
Raisins	3,8
Spinach	3,5
Walnut	2,9
Corn	2,4
Chocolate	2,3
Apples	2,2

If we are talking about a shortage of anything, then it is already obviously clear that it does not foreshadow anything good. The two stages of iron deficiency are distinguished: latent Stage and stage of anemia.

With latent iron deficiency The hemoglobin level in the normal and clinical symptoms of iron deficiency is not observed, but the tissue stocks of iron are inexorably fall, the activity of iron-containing enzymes is gradually reduced. In addition, adults are characterized by a compensatory increase in iron absorption in the intestine.

With iron deficiency anemia The following clinical symptoms are observed:

depletion of iron reserves in the body;
reducing the saturation of erythrocyte hemoglobin significantly decreases, which leads to their hypochromy, in other words, red blood cells lose color;
distrophic changes in organs and tissues occur;
in the erythrocytes, an increased amount of protoporphyrin is observed;
reducing the level of hemoglobin in the blood and its production.

Symptoms of anemia

When should you pay attention to your condition and for what hints of the body think about the possible lack of iron? If you are worried about the systematic fatigue without visible to the reasons and at the same rhythm of life, which is always ... there is a rapid heartbeat, shortness of breath with a weak load. Muscular weakness, noise in the ears, headaches. Visually surrounding may notice the pallor of the face. Also often increases hair loss, nail fragility, dry skin. More pronounced symptoms are possible as cracks of the mucous membranes in the corners of the mouth, redness of the tongue. It all depends on the severity and duration of the deficit. It should be noted that it is not necessary to engage in self-medication and take drugs yourself without a survey. All because the excess of iron, as well as its lack, is quite realistic to seriously harm, but it is to disrupt the work of the internal organs. Only a doctor can make a diagnosis based on analyzes and assign the desired dosage specifically in your case.

The human body is able to assimilate approximately the tenth of the incoming iron. Some factors should be taken into account that reduce the absorption of iron in the opening of the intestine to which you can influence. This is the deposition by phosphates, fitats and antacids. Soybean proteins, albumin and ethanol (accepted orally or administered in the form of injections) reduce the absorption of iron. As for milk, its proteins also have a detrimental effect on FE suction. Tea and coffee significantly reduce iron absorption due to caffeine content. Fitinic acid contained in seeds of cereal, legumes and oilseeds reduces iron absorption. In order to neutralize the action of a phytate for iron absorption, ascorbic acid or meat or meat should be included in the diet. Other vegetable fibers, in addition to cellulose, are also able to reduce iron absorption.

A positive effects have large oral doses of ascorbic acid, as well as lemon, succinic acid, sugar. The assimilation increases in the presence of poultry or beef meat.

Note that the easiest hardware iron for the human body is in plants!

Video: Iron and body energy

Conclusion

Proper and balanced nutrition is daily work on your health. But only so you can best ensure your body with all the necessary vitamins, minerals and microelements. No better way than get iron from products. And, of course, do not forget about regular physical activity.