Learn: Trace Elements In Food

Inadequate intake of essential micronutrients is a global problem. Lack of iron, zinc, iodine and selenium leads to poor digestion and more.

Plants contain certain elements, the presence of which increases the healing properties of vitamins and allows them to be taken in larger doses. Nine chemical elements participate in the complex composition of the human organism - carbon, hydrogen, oxygen, phosphorus, potassium, calcium, magnesium, silver and iron, which represent about 99%. The remaining 1 - 2% are filled by the elements cobalt, iodine, zinc, copper, boron, molybdenum, etc., of which the body's needs are reduced to microquantities - tenths or hundredths of a percent. That is why these elements have been named microelements. Elements whose content in the body represents a millionth or billionth of a percent are called ultramicroelements. They include the elements radium, uranium, thorium, lanthanum, samarium, etc. Micronutrients, although in negligible amounts,

It has been established that trace elements or their complexes originating from natural plant substances do not cause toxic phenomena even when they are in excess.

Some tissues and organs in the human organism have a selective ability to certain microelements: for example, cadmium accumulates in the kidneys, zinc and nickel in the pancreas, lithium and heavy metals concentrate in the formed elements and the blood, and aluminum and silicon - in the blood plasma. In the nucleus of the nerve cells of the brain, there are a large amount of microelements, some of which are evenly distributed in the brain, and others are concentrated in different parts of it.

The presence of trace elements in the body and their concentration in certain organs and tissues are not accidental, but are related to their biological role in the process of vital activity throughout the body.

Radioactive elements also concentrate in certain organs. Thus, a certain amount of radium is contained in the human brain, and in plants it is concentrated in the root system.

Ultramicroelements are included in the composition of every organism as natural radioactive elements. When they are insufficient, the metabolism is disturbed, the vitality of individual cells, tissues and the whole organism decreases. Diseases that have arisen as a result of this can only be treated by introducing the missing or deficient radioelements into the body.

Each microelement or ultramicroelement fulfills a specific physiological role in the human organism and cannot be replaced by another. It participates in the formation of certain vitamins, enzymes, hormones and other substances related to biochemical processes. Thus, all processes of metabolism in the body, including intracellular ones, take place with the mandatory participation of certain chemical elements - manganese is necessary for the formation of vitamin C, and cobalt - for vitamin B12. Cobalt is part of the pancreatic gland, which regulates the body's carbohydrate metabolism, copper stimulates the action of pituitary hormones, and iodine is part of the hormone of the pituitary gland. Copper takes an active part in metabolism,

The biological role of many of the microelements has not yet been sufficiently studied, but their importance for maintaining the health of the body is indisputable. In this sense, herbal medicine is the natural way to supply micronutrients. When treating the diseased organism with herbs. even when it is not known exactly what the deficiency of some trace elements is, very often a beneficial effect is obtained and the complaints disappear. Their acceptance by plant organisms in a more physiological way is much more effective than treatment with pure chemical substances. In this respect, the plant organism is more perfect than the human one, because from inorganic substances it can itself form organic ones, from which it is built and with which it supports its life and development, and the higher animals and man, despite the enormous evolution, readily accept the substances, which they cannot synthesize and without which they cannot sustain their vitality. In this way, man is and will always be in a very close dependence on the work of organisms from the plant world.

The body's round-the-clock need for the most important elements and their content in food products

 

Element	A round-the-clock need	Food
Sodium	4 - 5 years	celery, carrots, cucumbers, green beans, strawberries - forest and garden, oats, cheese, egg yolk, walnuts, dates.
Potassium	2.7 - 5.9 years	potatoes, honey, fennel, walnuts, plums, parsley, olives, cabbage, almonds, dates, dandelion leaves, apple juice, apricots, raisins, grape juice, sea kale, carrots, onions, tomatoes, peas, beans, meat, fish , gooseberries, red lingonberries.
Calcium	0.5 years	milk, cheese, egg white, dates, plums, wormwood, gooseberry, cabbage, spinach, onion, beetroot.
Phosphorus	1600 - 2000 mg	seaweed, milk, egg yolk, wheat, barley, corn, walnuts, lentils, meat, bread, potatoes, cheese, cottage cheese, peas, beans.
Magnesium	70-80 mg	oranges, grapefruit, dates, raisins, barley, wheat, corn, goat's milk, egg yolk, peas, oats, bread, cabbage, potatoes, onions.
Iron	51 mg	blackberries, blueberries, green berries, egg yolk, liver, white mushrooms, potatoes, wheat, apples, plums, cauliflower, melon.
Manganese	up to 100 mg	egg yolk, walnuts, almonds, mint, parsley, soy.
Chlorine	2 - 4 years	white cabbage, cauliflower, cheese, goat's milk, egg yolk, cod liver, tomatoes, spinach.
iodine	100-150 ml	seaweed - brown, Mediterranean, etc., carrots, onions, peas, cabbage, tomatoes, pineapples, potatoes, cod liver, garlic, mushrooms, garden and forest strawberries, bananas.
Sulphur	I year	white cabbage, cauliflower, onion, carrot, horseradish, skarndi, mustard.
Med	2 - 7 mg	liver, apricots, lentils, oats, poppies, barley, beets, wheat, buckwheat, millet, rye, peas, watermelons, kidneys, beans, black currants, white mushrooms, dogwoods, brambles, apples, wild and garden strawberries, red currants, blackberries, blueberries, komuniga, oregano, chicory, rose hips.

 

 

Macro and micronutrients

Mineral substances are inorganic substances that are found in minimal amounts in the body and play an essential role in the performance of vitally important processes. They are essential substances for humans. They are acquired through food, and therefore, with long-term unhealthy, irrational nutrition, disease states related to their deficiency can often occur. A lack of mineral substances leads to a violation of specific functions or structures, with corresponding visible pathological deviations - bone fractures, caries, anemia, enzyme disorders and a number of others. The inclusion of nutritional supplements containing the necessary minerals restores the disturbed balance in the body.

Depending on the amount in which they are found in a person, they are divided into:
• macroelements – calcium, magnesium, phosphorus, sodium, potassium, chlorine and sulfur and
• microelements – copper, zinc, iron, arsenic, chromium, fluorine, selenium and a number of others.

CALCIUM

Main functions in the body:

• Structural role - for a weight of 70 kg - 1.5 kg Ca - 99% in skeleton and teeth, 1% in blood (2.12 - 2.62 mmol /l);
• It has an important role for the structure and permeability of the cell membrane;
• For the function of the heart muscle;
• To improve blood circulation;
• Improves the resistance of capillaries;
• Participates in muscle contraction;
• Participates in the blood clotting process;
• Participates in the transmission of the nerve impulse;
• It is important for the exo - and for the endocrine function of the pancreas - it improves the release of insulin in the blood and of digestive enzymes in the small intestine;
• Participates in the process of glycogenolysis;
• Improves the functions of the immune system;
• Participates in the synthesis and activation of enzymes.

DISTRIBUTION in foods: milk, cheese, egg white, dates, plums, cranberries, gooseberries, cabbage, spinach, onions, beets, broccoli, garlic, leeks, white bread, flours, grains (cooked rice, soybeans, peas) , butternuts (peanuts, walnuts, almonds, sesame), oranges, beef and pork, fish (salmon), milk chocolate, ice cream.

The absorption of calcium from food depends on the presence of some accompanying substances. Absorption is facilitated by the intake of milk (from the lactose and casein phosphopeptides found in milk), by the intake of carbohydrates, by the joint intake of Ca and vitamin D, phosphorus and magnesium.

Calcium deficiency is referred to as hypocalcemia and is characterized by increased muscle excitability, tetanic convulsions, hypotension, arrhythmia. In hypocalcemia, the serum concentration of total calcium is below 2.12 mmol/l1. It is observed in hypoparathyroidism; malabsorption of calcium and vitamin D; malignant tumors with bone metastases (bronchial carcinoma), thyroid carcinoma with increased secretion of calcitonin; hypercorticism or treatment with glucocorticoids; chronic renal failure; acute pancreatitis with fat necrosis; insufficient intake or impaired absorption of calcium, phosphates and vitamin D; when taking certain drugs: furosemide, gentamicin, long-term treatment with anticonvulsants

Excessively high content of Ca is referred to as hypercalcemia, serum concentration of total calcium is over 2.62 mmol/l, and has the following clinical manifestations: polyuria, polydipsia; gastrointestinal manifestations (loss of appetite, nausea, vomiting, constipation, abdominal pain); headache; depression; hypertension; bradycardia, shortened QT interval; metabolic acidosis; soft tissue calcifications in the conjunctiva ("red eye" syndrome), cornea, blood vessels, heart valves. The reasons for the occurrence of this condition are: primary hyperparathyroidism; malignant tumors of the lung or kidney, also in 2% of patients with Hodgkin's or non-Hodgkin's lymphoma, bone metastases, activation of osteoclasts (multiple myeloma, Burkitt's lymphoma), endocrinopathies: hyperthyroidism, Cushing's syndrome, acromegaly; granulomatous diseases: sarcoidosis, tuberculosis, mycosis, berylliosis; acute osteoporosis. Hypercalcemia is also caused by taking some of the following drugs: vitamin D intoxication, milk-alkali syndrome, diuretics (thiazides), estrogens, androgens, lithium, vitamin A, thyroid hormones.

RDA: 800 mg (EU) 1200 mg (USA)

ZINC

Basic functions of the body:

Zinc has a diverse biological role in the body. As an indispensable component of over 70 metalloenzymes, zinc is involved in some basic metabolic reactions; binds in a complex with hormones (insulin); participates in the formation of collagen and is related to wound healing. It is important for the perception of taste and smell, for growth and sexual maturation, for immune protection. Supports the action of a number of glands with internal secretion - pituitary gland, adrenal glands and thyroid gland.

The total amount of zinc in the body is 2-3 g. Zinc is contained in all organs of the human body, especially the liver, kidneys, β-cells in the pancreas, prostate, hair, erythrocytes. In the blood, zinc is distributed between erythrocytes (75-85%), plasma (12-25%) and leukocytes (3%). Zinc is a component of over 70 metalloenzymes (carbonic anhydrase, uricase, glutamate dehydrogenase, alkaline phosphatase, alcohol dehydrogenase). It has a lipotropic effect, participating in the processes of normalizing fat metabolism in the liver and protecting it from fatty infiltration. Its amount in the liver is 145mg/kg. There are data on its participation in hematopoiesis. More than half of the body's zinc content is found in erythrocytes. Participates in the exchange of proteins, lipids, carbohydrates and nucleic acids,

DISTRIBUTION in food: The average intake of Zn in the case of a complete diet in the human body is 10-15 mg. Animal products are high in Zn. Parenchymal organs, meat and egg yolk contain especially a lot of Zn. Of the cereals, the most Zn is found in the grains of wheat, rye and oats. Fruits and vegetables contain meager amounts, but of these, pears, walnuts and cherries are richer, and pulses (peas, lentils, beans) are even richer. Cow's milk contains from 2.5 to 5mg/l, female breast milk - from 1.3 to 2mg/l, and colostrum in women - up to 20mg/l. Rice polishing, sugar refining and wheat milling are associated with significant losses of a number of essential trace elements, including Zn. The absorption of Zn from food averages about 20-30%. It is more easily absorbed than animal products, than from the plant ones. The richness of phytic acid, cellulose and calcium in some plant foods reduces its digestibility.
Reduced amounts of zinc in the body can be the cause of various ailments. The main signal of zinc deficiency is manifestations such as hair loss and skin lesions, difficult-to-heal wounds, reduced sense of smell and taste, lack of hair on the face, pubis and armpits. The examination of the serum level of zinc in these cases is very important, because when low values ​​are established, the deficiency can easily be corrected with appropriate medications. A potential opportunity for Zn-deficiency in humans is created in a number of conditions and diseases – malnutrition and starvation, poor absorption of food, infections, blood loss, profuse sweating, post-operative conditions, etc.
High values ​​of zinc in the serum can be found in overdose of replacement therapy with zinc salts, with inhalation of vapors of zinc salts.
The daily requirement of this trace element for infants up to 6 months of age is 3 mg, up to 1 year - 3 mg, children from 1 to 10 years - 4 mg, from 10 to 18 years - 10 mg, and after this age - 15 mg, for pregnant women - 20 mg , and for nursing mothers - 25 mg. Recommended daily dose of Zn for adults: 8 mg/day for women and 11 mg/day for men.

POTASSIUM

Main functions in the body:

• Structural - 93% intracellular, 2% extracellular;
• Importance for acid-alkaline balance, water-electrolyte balance, blood pH, osmotic pressure, blood pressure;
• It is important for the normal heart rhythm and for the functioning of the nervous system;
• Lowers nervous excitability;
• Participates in the formation of the action potential through K - Na - ATP - aza and in the conduction of the nerve impulse;
• Significance for the contraction of transversely striated and smooth muscles;
• Activates the pyruvate kinase enzyme;
• Helps to accumulate glycogen in the muscles - anabolic effect;
• Neutralizes ammonia, whose high level reduces ATP synthesis and enhances catabolite processes - anticatabolite action;
• Participates in the synthesis of growth hormone;
• Participates in the synthesis of proteins, carbohydrates, fats;
• Together with magnesium, potassium prevents the formation of calcium-oxalate type kidney stones.

DISTRIBUTION in foods: With the highest content of potassium per 100 grams of product are olives - about 1500 milligrams, ripe beans - about 1150 mg, prunes and figs - about 1000 mg each. With a very good potassium content are spinach, lentils, dried peas, rye flour, potatoes, caviar, and from fruits - bananas. They contain about 400 to 600 mg of potassium per 100 g. Green beans, almonds, turnips, pumpkin, honey, carrots, tomatoes and tomato juice, cabbage, carrots, apricots and peaches, beef, various types of fish, etc. can also be recommended. They contain from 200 to 400 mg of potassium per 100 g of product. Between 100 and 200 mg is the content of this trace element in grapes, oranges and orange juice, various types of milk, eggs, apples, green peppers, etc.

Decreased potassium levels are referred to as hypokalemia, serum potassium below 3.5 mmol/l. The most common reasons for a decrease in potassium in the body are:
1. Insufficient intake through food.

2. Increased loss of potassium through the gastrointestinal tract:
- severe diarrhea;
- abuse of laxatives;
- profuse vomiting;
- malabsorption syndrome;
- drains and fistulas.

3. Increased loss through the skin:
- profuse sweating;
- extensive burning;
- secreting wounds.

4. Increased loss of potassium through the kidneys:
- treatment with diuretics (salidiuretics);
- renal failure - polyuric phase;
- treatment with amphotericin B, carbenicillin, gentamicin;
- osmotic diuresis (hyperglycemia);
- impaired tubular function (pyelonephritis, renal tubular acidosis);
- increased mineralocorticoid activity: primary hyperaldosteronism (Sonn's syndrome); secondary hyperaldosteronism; hyperglycocorticism - Itsenko-Cushing's disease and syndrome; treatment with corticosteroids.

5. Redistribution of K+ from the extra- to the intracellular space:
- treatment with insulin;
- after a 2-3-day treatment with vitamin B]2 and folic acid in case of previous deficiency;
- acute alkalosis.

The following symptoms are observed with hypokalemia: muscle weakness, hypotension, cardiac arrhythmia, constipation, ileus, nocturia, polyuria, polydipsia. This condition can be life-threatening and require hospitalization.

Elevated potassium levels are referred to as hyperkalemia: serum potassium above 5.6 mmol/l.

The most common reasons are:

1. Increased intake of potassium:
- infusion of infusion solutions containing K+;
- treatment with potassium penicillins in high doses, with potassium-sparing diuretics, ACE inhibitors;
- infusion of large amounts of preserved ("stale") blood - hemolysis.

2. Decreased release of potassium through the kidneys:
- acute (oliguric phase) and chronic renal failure;
- hypoaldosteronism (Addison's disease);
- treatment with potassium-sparing diuretics - spironolactone, triamterene, amiloride.

3. Redistribution of K+ from inside the extracellular fluid:
- massive breakdown of tissues (burns, muscle injuries, tumors) or cells (acute hemolysis, treatment with cytostatics);
- insulin deficiency;
- digitalis intoxication;
- acute acidosis;
- tissue hypoxia.

4. Taking:
- NSAIDs (Ibuprofen, Naproxen, Celecoxib)

With hyperkalemia: adynamia, paresthesias, paralysis, constipation, hyperventilation as a result of metabolic acidosis, arrhythmia, death are observed. Because of the risk of cardiac death, hyperkalemia is an emergency. With potassium above 6 mmol/l, ECG changes occur: an increase in the T-wave, a prolongation of the PQ interval, an extension of the QRS complex, and finally ventricular tachycardia and ventricular fibrillation.

The recommended daily dose of K is 2.7-5.9 g (according to Romashov and Frolov, 1986)

MAGNESIUM

Main functions in the body:

• Structural role - for a weight of 70 kg - 25 g Mg - builds bones (60%), muscles (25%), brain, serum (72 mg);
• Lowers nervous excitability;
• Participates in muscle excitability;
• Increases intellectual abilities;
• Acts as a sedative, antidepressant (together with Ca), anti-stress;
• Role in heart rhythm activity, protects against heart attacks, improves blood circulation, maintains blood pressure, reduces cholesterol level;
• Improves digestion;
• Antacid action – binds to the hydrochloric acid of the stomach;
• Together with vitamin B6, it reduces the formation of kidney and kidney stones;
• Improves the functions of the immune system;
• Importance for reproduction;
• Slows down aging;
• Importance for the balance of K, Na, Ca, P;
• Increases the absorption of Vit. C;
• Activates 300 enzymes, participates in exchange processes and in all ATP-dependent processes, in oxidative phosphorylation;
• Has a role in protein synthesis;
• Participates in the metabolism of proteins, carbohydrates (glucose), fats, nucleic acids;
• Role in protein synthesis;
• Stabilizes DNA, RNA and ribosomes;

The total magnesium content in the body of adults is about 21-28g. Approximately 50-55% of this amount is found in the bone substance of the skeleton, about 46-48% is in the intracellular space and only about 1% - in the extracellular space and blood. In the extracellular fluid, it is the fourth most abundant cation, and intracellularly, it is less than only K+. Intracellular magnesium is in relatively high concentration in skeletal muscle, liver and myocardium. Magnesium in the serum is transported in two forms: ultrafilterable - 66-70% ionized (iMg) and about 5% complex bound magnesium and non-filterable - 20-30% protein bound. As pH increases, its binding to plasma proteins increases and iMg decreases.
Magnesium is a cofactor of over 300 enzymes: mainly from the glycolytic chain and involved in transcellular ion transport, muscle contraction, oxidative phosphorylation, etc.
Magnesium enters the body through food. The ionized fraction is filtered through the glomeruli and reabsorbed up to 96-97% in the tubules.
DISTRIBUTION in foods: dark green leafy vegetables, nuts, seafood, algae, soy, meat, eggs, dairy products, whole grains, mineral water.
If refined and heat-treated products are used, the food will not supply the necessary amount of magnesium. This also applies to other important minerals and vitamins and to cellulose.
The condition of magnesium deficiency is hypomagnesemia:
The most common causes are:
1. Insufficient intake: deficiency of magnesium in the soil (acid rain) or in the water ("soft" waters), unbalanced diet (wheat bread, low in calcium, rich in salt, fat, carbohydrates, weight loss diets).
2. Gastrointestinal diseases:
- impaired resorption: malabsorption syndrome, sprue, small intestine resection, celiac disease;
- loss through the gastrointestinal tract: chronic vomiting, chronic diarrhea, steatorrhea, chronic ulcerative colitis, Crohn's disease.
3. Loss through the kidneys:
- kidney diseases: polyuric phase of acute renal failure, renal acidosis;
- osmotic diuresis (glucose, urea, mannitol);
- long-term treatment with diuretics: furosemide, thiazides.
4. Medicines: antibiotics (gentamicin, amphotericin), cyclosporine, cytostatics, laxatives, tranquilizers.
5. Endocrinopathies: hyperaldosteronism, hyperthyroidism, hyperparathyroidism, diabetes.
6. Metabolic causes: third trimester of pregnancy.
7. Other causes: osteolytic bone tumors, acute pancreatitis, severe burns, profuse sweating, sepsis, hypothermia, stress, myocardial infarction.
Magnesium deficiency can be a common cause of unexplained hypocalcemia, hypophosphatemia, and hypokalemia. In hypomagnesemia, in addition to electrolyte imbalance and heart failure (tachycardia, ventricular fibrillation, ischemia, increased sensitivity to digoxin, sudden cardiac arrest), neuromuscular changes (myasthenia, cramps, tremors), vascular changes (vasospasm, hypertension) are observed.
In mild hypomagnesemia, it is sufficient to take magnesium with food. In case of severe magnesium deficiency, parenteral treatment with magnesium sulfate is carried out.
With increased levels of magnesium, hypermagnesemia occurs:
The most common causes are:
1. Iatrogenic causes:
- intake of antacid preparations containing Mg2+;
- parenteral nutrition_with_liquids containing Mg2+;
- magnesium-containing medicines for eclampsia;
- intoxication with lithium carbonate.

2. Renal failure: acute (oliguric stage) and chronic renal failure, lupus and myeloma nephropathy.

3. Diabetic coma before treatment.

4. Hypothyroidism, Addison's disease.

5. With hemolysis.

With hypermagnesemia, symptoms are observed mainly from the side of the CNS and the heart. At a level of 2.05 to 2.87 mmol/l, neuromuscular depression, hypotension, suppression of the respiratory center is observed. Coma occurs at a concentration between 4.10 and 6.1.5 mmol/l. At a level of 6.8 to 8.3 mmol/l, cardiac arrest occurs. Hemodialysis treatment has the fastest and most reliable effect.

Recommended daily dose 300 mg.

PHOSPHORUS

Main functions in the body:

• Structural - inorganic phosphorus builds the structure of bones;
• (99 %) and teeth and is part of phospholipids and tissue fluids;
• Organic phosphorus builds phosphoproteins and nucleic acids through which it participates in energy exchange - as ATP;
• It has a role in conducting the nerve impulse;
• It is important for the muscle contraction and for the exchange in the muscles;
• Participates in the construction of lecithin;
• Activates enzymes and enters the structure of other enzymes that catalyze metabolic processes;
• participates in vitamin phosphorylation;
• role for acid-alkaline balance;
• plays a role as a blood buffer system.

Phosphorus in the body of an adult reaches 900 g.

The following are rich in phosphorus: cottage cheese, cheese, meat, brain, beef liver, fish, eggs, legumes, various cereals, walnuts.

It is best absorbed from products of animal origin. In a compound with calcium, a much more complete absorption takes place.

Phosphorus and calcium are closely related and are found together in blood serum in the human body. To maintain the correct chemical balance, a person needs twice as much calcium as phosphorus. Deficiency or excess of one of the two elements leads to excessive use or "overcrowding" of the other.

Only those who ingest antacids containing aluminum hydroxide can develop a phosphorus deficiency because it affects the absorption of phosphorus in the digestive tract.

Recommended daily dose 800 mg or 600 – 900 mg. In adults: 1200 mg. Most people consume phosphorus even in greater than recommended amounts.

CHROMIUM

Main functions of the body:

• improves the assimilation of amino acids;
• accelerates protein synthesis;
• participates in the synthesis of enzymes, fats, cholesterol;
• participates in the metabolism of proteins, carbohydrates (especially glucose), fats;
• together with Vit. B3 and triamino acids support the binding of insulin to its receptors.

In the body of an adult, chromium is contained in the range of 6-12 mg, a significant part of which is concentrated in the skin, bones and muscles. Together with insulin, the mineral contributes to the exchange of carbohydrates and saccharides. It also helps transport proteins around the cells. As we age, the amount of chromium that is contained in the body decreases. Chromium is also involved in the regulation of cholesterol metabolism and contributes to lowering its level in the blood. The mineral supports growth, lowers high blood pressure, prevents hypertension and prevents the development of diabetes.

DISTRIBUTION in foods: brewer's yeast, black pepper, thyme, wheat grains, whole grain bread, meat, cheese.

The concentration of chromium in food products is low, so with an unbalanced and monotonous diet, a relative deficiency of chromium may occur.

Chromium deficiency is a widespread condition and is manifested by impaired glucose tolerance seen in diabetics and atherosclerosis. Toxicity data are lacking, but overdoses are not recommended.

Recommended daily dose 35 – 50 mcg, but it is believed that only 2% of it is absorbed.

SELENIUM

Main functions in the body:

• Importance for the functions of the pancreas, heart, liver, thyroid gland, immune system (supports the synthesis of antibodies);
• Importance for tissue elasticity and cell growth;
• Antioxidant - destroys free radicals - with Vit. E slows down aging;
• Neutralizes carcinogens - antitumor;
• Protects fats from oxidation;
• Protects the body from the action of heavy metals;
• Anti-dandruff.

As a co-factor in a number of redox enzymes, selenium is present alone or together with iron or molybdenum. Selenium and vitamin E are synergists, preventing or at least delaying aging and compaction (hardening) of tissues as a result of oxidative processes. It is important because the selenium-containing glutathione peroxidase destroys both hydrogen peroxide and lipid peroxides, or in other words, destroys fat deposits.

The mineral contributes to the good appearance and physical endurance of athletes. Men need more selenium because they shed some of it in their semen.

DISTRIBUTION in foods: broccoli, mushrooms, cabbage, radishes, onions, celery, fish, whole grains, wheat, nuts, yeast.

In case of Selenium deficiency, the following are observed:
• CVD - "Keshan syndrome"
• Kashin - Beck - bone problems
• Reduced mental development
• Early loss of immunity, cancer, aging, cataracts
• Selenium deficiency can significantly hinder the process of absorption of iodine and lead to the emergence of cases of endemic deficiency, not amenable to effective prevention and treatment only with iodine preparations.

Doses of selenium above 5 mg. can cause a toxic effect.: selenosis - hair loss, brittle nails, nervous problems.

Recommended daily dose 150 – 200 mcg.
Daily need: 55 – 75 mcg

HONEY

Main functions in the body:

The human body contains an average of 75-150 mg of honey. The greatest concentration of this element is found in the muscle and bone tissues and in the liver. It is needed to transform the body's iron into hemoglobin. It can enter the bloodstream 15 minutes after ingestion. The mineral contributes to the utilization of the amino acid tyrosine, which is a pigment factor for hair and skin. Copper plays an important role in the body's antioxidant protection, because together with zinc it enters the structure of the tissue antioxidant enzyme - superoxide dismutase and the antioxidant protein of the blood plasma - ceruplasmin, which transports this metal.
Copper also has anti-inflammatory and antiseptic properties.
The mineral regulates the exchange of catecholamines, serotonin, tyrosine, melanin and has an auxiliary role in increasing insulin activity and more complete utilization of carbohydrates. This trace element is also involved in the formation of the structure of connective tissue proteins - collagen and elastin.
DISTRIBUTION in foods: crustaceans, some fish, nuts, dry stone fruits, dry peas and beans, green leafy vegetables.
Only 30% of copper in food is absorbed by the body, because the presence in the digestive tract of unprocessed meat, an excess of vitamin C, zinc and calcium prevents its biological utilization.
Copper concentration is reduced in:
1. Wilson-Konovalov disease.
2. Menkes syndrome.
3. Insufficient intake (impaired intestinal absorption, parenteral nutrition).
4. Loss of proteins - nephrotic syndrome, exudative enteropathy.
5. Treatment with ACTH and glucocorticoids.
Increased concentration of copper in:
1. Pregnancy (after the 3rd month).
2. Cholestasis.
3. Treatment with estrogens.
4. Increase in ceruloplasmin (inflammatory processes, tumors, lymphomas, liver cirrhosis, myeloid leukemia).
Deficiency of copper as well as iron can lead to anemia. Copper deficiency can also lead to demineralization of bone tissue and osteoporosis. Copper has no evidence of toxicity, but excess copper lowers zinc levels in the body and leads to insomnia, hair loss, irregular menstrual cycles, and depression.
Recommended daily dose: 1.5-3 mg per day (No established standard).

IODINE

Basic functions in the body:

The full development and growth of the human organism requires a certain amount of iodine to be taken daily. The body of an adult contains 20-50 mg. iodine, of which about 8 mg. are concentrated in the thyroid gland. Iodine contained in water and food is absorbed in the stomach. The physiological need for this element per day for adults is 10-150 mcg., for pregnant women - 180 mcg., during breastfeeding and lactation - 200 mcg.
The biochemical role of iodine is determined by its participation in the construction of thyroid hormones. Iodine is important because it is an active component of the hormone thyroxine, which controls energy metabolism in the body. Thyroxine also participates in the differentiation and development of individual tissues and organs, participates in the regulation of the functional state of the central nervous system, the cardiovascular system and the liver, and contributes to the mental stability of a person.
DISTRIBUTION in food: The main source of iodine is food. With a proper diet, about 60% of daily needs are provided by animal products, 30% by plant foods and about 10% by drinking water.
The richest in iodine are: fish, sea products, dairy products, walnuts, green parts of plants.
For infants, the main source of iodine is breast milk and milk, fruit and vegetable juices.
The intake of iodine below 100 mcg leads to serious disorders in the body known as iodine deficiency diseases. The classification of iodine deficiency diseases accepted by the WHO includes the following nosological units:
1. Fetus and newborns:
- neonatal goiter
- neonatal hypothyroidism
- endemic cretinism
2. In children and adolescents :
- juvenile goiter
- juvenile hypothyroidism
- delayed psycho-intellectual development
- delayed puberty, cryptorchidism
3. In adults
- endemic goiter
- endemic hypothyroidism
- sterility, spontaneous abortions, stillbirths, impaired brain functions
- weight gain and chronic fatigue.
The nature and severity of the disorders in these diseases depend on the average daily intake of iodine:
100-200 mcg - no disorders
50-80 mcg - there is an increased risk for fetal abnormalities
25-50 mcg - miscarriages, mental retardation, congenital anomalies
10- 25 mcg – high grade goiters, intellectual deficiency, cretinism, psychomotor defects, sterility.
Iodine is not toxic, but too large doses can be harmful.
Recommended daily dose: The daily needs of iodine amount to 150 mcg for adults, for pregnant and lactating women 200 mcg and 100-120 mcg for children up to 12 years of age.

MOLYBDENUM

Main functions in the body:

Molybdenum is involved in the metabolism of carbohydrates and lipids, it is part of three enzymes, one of which is involved in the metabolism of alcohol. A daily intake of 75-250 mcg is considered the most suitable. It supports the synthesis of proteins and regulates the use of iron. There is always iron stored in the liver, and if we don't get enough with food, molybdenum activates the use of reserves.
It regulates the pH-balance in the body, which in turn accelerates the metabolism. Thus, the exchange of substances in the body increases and fats and carbohydrates are burned more easily. Molybdenum is a strong antioxidant and affects the breakdown of preservatives and sulfites. It also participates in the breakdown of nitrogenous wastes that are toxic and turns them into uric acid. It can easily be expelled from the body and it is not damaged. Molybdenum helps to cleanse the body of increased copper content. Tooth enamel contains an increased amount of the mineral, which protects it from destruction. It is believed to have a role in the prevention and treatment of anemia, asthma, acne and some allergies, gout, eczema, hepatitis C, herpes, and more. It is used to increase potency and for insomnia.
DISTRIBUTION in food: Natural sources: all types of meats, beef kidneys, eggs, various seeds - barley, wheat, oats, etc., legumes, canned beans and lentils, sunflower seeds and dark green vegetables.
The content of molybdenum in most plants and in animal tissues depends on the mineralization of the soil. It is a mineral that is found in small amounts in them and is involved in a number of biological processes in our body.
Medical science has not proven that the cause of any clinical condition is due to molybdenum deficiency. In very rare cases, molybdenum poisoning is possible. It is characterized by drowsiness, dizziness, fatigue and rashes. It passes quickly and almost no diet is necessary. There is hardly a safer mineral - both difficult to overdose and easy to find.
Minimum daily dose: 75 mcg. Safe upper limit: 500 mcg

PREMIUM CHAPTERS ▼

Basic biological properties of trace elements (PREMIUM)

 

Iron Participation in the synthesis of hemoglobin Improving the condition of the skin, hair and nails	Iodine Regulation of thyroid gland activity Prevention of obesity and atherosclerosis Activation of brain activity
Selenium Protection of the heart and blood vessels Slowing down aging processes (including sexual) Strengthening of immunity	Magnesium Healing of joints and bones Healing of blood vessels Regulation of hematopoiesis
Honey Strengthens hair and prevents baldness Improves skin appearance Prevents varicose veins	Zinc Strengthening immunity Improving the appearance of hair, skin and nails Regulation of sexual activity in men Strengthening bones Synthesis of the hormone insulin

 

 

What should we know about supplements? (PREMIUM)

The labels of many food products contain valuable information, but it is a mystery to most of us. We are talking about additives - substances that guarantee the quality of products, improve their appearance, taste and aroma. These additives, which are used in all countries of the European Union, are denoted by the letter E plus corresponding numbers and must be put on the labels.

Additives allowed by the EU can be divided into several groups - acidulants, colorants, preservatives, gelling agents, thickeners, moisture regulators, emulsifiers, flavor enhancers, antioxidants, lubricants and coating substances, sweeteners, swelling agents, etc.

How useful or harmful are supplements? (PREMIUM)

Substances authorized for use cannot, of course, be hazardous to health. But their combined effect on the body, as well as their interaction with other chemical elements (for example, drugs) has not yet been sufficiently studied. It is known that depending on individual characteristics and personal susceptibility, these products can cause various allergic manifestations or provoke other diseases. In most of these cases, dosage plays a major role.

Safe supplements (PREMIUM)

Colorants:
- E100 (curcumin - yellow colorant #7)
- E101 (riboflavin - water-soluble vitamin B2)
- E140 (chlorophyll - green colorant #1)
- E160 a, b, c, d! (beta-carotene and carotenoids)
- E162 (beet dye)

Preservatives:
- E200, E202, E203 (sorbic acids)
- from E260 to E263 (acetic acids and their salts)
- E270 (lactic acid)
- E290 (carbonic acid)
- E296 (malic acid)

Acidulants:
- from E306 to E309 (tocopherol, vitamin E)
- E322 (lecithin)
- from E325 to E327 (salts of lactic acid)
- from E331 to E337 (salts of citric and tartaric acids)

Sweeteners:
- E950 (acesulphate)
- E959 (neohesperidin – orange glucoside)

Emulsifiers:
- E440 (pectin)

Gelling agents: 
- E415 (xanthine)
- E422 (glycerin)

Attention !!!: Absolutely prohibited food additives
- E121 - citrus red coloring
- E123 - amaranth coloring
- E240 - formaldehyde preservative

How to correctly choose the right product?

If you remember these designations when shopping, you will be able to correctly choose the nutritional supplements that are right for you. Check the ingredients list and pay attention to claims such as "no preservatives".
- If possible, give up products with sweeteners.
- Eat only non-colored products or only colored with natural dyes.
- If you still have health problems when using such products, limit their use and cook only with fresh products.
- Our stores already have a very wide range of food products from the EU and other countries. To our delight, the translation of the information into Bulgarian is mandatory.

Additive Group – Type – Qualities – Application

E100 – E182 – Colorants – Color the products – Sweet carbonated drinks, lemonades, candies, lollipops and ice cream.

E200 – E299 – Preservatives – Extend the shelf life of products – Any type of canned food (mushrooms, compotes, juices, jams and sweets)

E300 – E399 – Antioxidants – Protect products from air decomposition – Lactic acid products – sweetened fruit milks, desserts, sausages, cow's butter and chocolate.

E400 – E499 – Stabilizers and Thickeners – Preserve product consistency – Jam, jams, jellies, condensed milk, chocolate desserts and dairy products

E500 – E599 – Emulsifiers – Retain the shape of the product.

E600 – E699 – Flavorings and enhancers – Enhance the taste and aroma of the product.

E900 – E999 – Foam regulators – Used in carbonated beverages

Dutch scientists claim that people who regularly eat chips and other similar products from the so-called "fast food", significantly increase the probability of cancer, and in women - especially cancer of reproductive organs. According to scientists, fried potatoes, crackers and biscuits are at the top of the list of products that increase the likelihood of developing cancer. Scientists from the University of Maastricht studied the diet of 120 thousand people and found a causal relationship between the use of products containing acrylamide and the development of cancer. Acrylamide is a chemical that is formed in some products during their heat treatment and has carcinogenic properties. For example - 40 mg of acrylamide is contained in half a packet of biscuits or chips. The results of the study show that, for example, in women,

People do not have the slightest idea that the incomprehensible symbols on the labels can be very harmful to health and prohibited for use in many countries of the world, such as the USA, Australia and Europe. They buy all kinds of food with the most innocuous E-numbers written on their labels, which we are used to hearing are completely harmless and almost even useful for us.

Such harmful additives are usually colors, preservatives, antioxidants, stabilizers, emulsifiers, flavorings and enhancers, numbering over 1520 types. The list of these banned supplements is hard to find. How then to inform the average citizen what he buys to put on his table and whether this food is not dangerous for him and his children. A very large number of these wonders of the modern food industry are very harmful, but one way or another they find their way into our market, and the impulsive buyers ignore and listen only to the call of their tongues.

The symbol E from 100 to 181 indicates the colorants. They are used in sodas, lemonades, candies, lollipops and ice cream. Of these, 20 are prohibited, and 2 are absolutely prohibited. These are E121 - citrus red coloring and E123 - amaranth coloring, which is used in cake mixes, fruit fillings and jellies. They cause asthma, eczema, hyperactivity and are harmful during pregnancy. E102 (tartazine) is used in soft drinks, sweets, snacks, pasta foods, preserves and ready soups. It causes asthma attacks and hives in children and is not allowed to be used in Norway and Austria. E104 is mainly used in lipsticks and hair cosmetics. It causes dermatitis and is banned in the US, Australia and Norway. E 133 is used in dairy products, confectionery and beverages. It is banned in 7 European countries. E142 is a coal tar derivative, most commonly used in canned foods such as peas, and is banned in Sweden, the US and Norway. Similar to it is E151, which is banned in 9 European countries and the USA.

From E200 to E290 are the preservatives found in all canned foods – mushrooms, compotes, juices, jams and sweets.

From E296 to E385 is the group of acids and antioxidants. They protect products from decomposition and are used in the dairy industry such as sweetened fruit milks, desserts, salami, cow butter and chocolate.

From E400 to E495 are rubbers, emulsifiers, stabilizers and thickeners that preserve the consistency of the products. They are used in sweets, jams, jellies, condensed milk, chocolate desserts, dairy products.

From E500 to E585 are the different mineral salts.

From E620 to E640 are flavors, aromas and enhancers.

From E900 to E999 are foam regulators and are used in carbonated drinks.

Additives from E1000 to E1199 help products not absorb moisture and are added to flour, sugar and other similar hygroscopic foods.

E-numbers of colorants: E125, E126, E130, E131, E142, E152 and E153; the preservatives: E210, E211, E213, E214, E215, E216, E217 and E240 (Which, you see, is formaldehyde, if you know what I mean?!); antioxidants: E330, E447, E924 A and B - are carcinogenic.

The liver and kidneys are damaged by the additives with the numbers: E171, E172, E173, E320, E321, E322, E407, E447 and E450. The functions of the skin are disturbed by the additives with the numbers: E230, E231, E232 and E233. Contraindicated in hypertension are the E-numbers: E250, E254 and E252. Allergies cause: E230, E231, E232, E239 and antioxidants E311, E312 and E313.

The artificial sweetener sorbitol E420 is not approved for baby food and can cause stomach upset. The allergen E621 (sodium glutamate) is banned in Sweden and is found on the labels of many foods, such as ready-made soups, for example, and can cause severe brain damage. Also, the gout-causing E627 is widely used in the food industry. All children's favorite chewing gum and soft drinks are among the most dangerous because they contain aspartame (E951), which is found in them even without being mentioned on the labels of sugar-free chewing gum, cocoa mixes, caffeinated drinks, instant tea and coffee, juices, multivitamins, sauces and quick snacks. It is addictive and causes: numbness, headache, fatigue, dizziness, nausea, palpitations, obesity, malaise, irritability, restlessness, amnesia,

Sugar is not the only cause of obesity when using sweets. In fact, sweet temptations contain two additives E233 and E435, which lead to obesity.

One of the most widely used dyes, E122, causes allergies and asthma attacks. Many sauces, dry soups and sweets contain E110, which causes rashes, swelling and vomiting. E 553 b or talc, which causes stomach cancer, is often found in chocolate products. E250 (sodium nitrite) is most commonly found in cured salami, sausages and sausages. It is carcinogenic and banned in many countries.

 

Isn't it strange that all this is allowed to be added to our food in Bulgaria? Personally, I was shocked to learn this fact. Particularly poignant, however, are the sources of these enhancers themselves. They can be extracted from the eyes and hard parts of the wings of insects; from the mucous part in the eyes of cows; calves' stomachs; animal hair and human hair; bones, animal placenta, and many, many other such substances.