Micronutrient Deficiency And Its Impact On Health

Biologically significant minerals are classified as macronutrients if their total mass in the body is more than 5 grams. And if less than 5 grams are present in the body, the mineral is considered a trace element. However, regardless of size, all micro and macro elements are essential for the most efficient functioning of enzymes, proteins and cells.

From this article you will learn the role and norm of trace elements in the body, the causes and signs of deficiencies, how to fill deficiencies and carry out prevention with the help of food and the ancient science of Ayurveda.

The role of trace elements in the human body

Few people know that there are 81 elements in the human body. Minerals are part of all fluids and tissues, regulating more than 50,000 biochemical processes.

12 elements are called structural, since they make up 99% of the elemental composition of the human body (C, O, H, N, Ca, Mg, Na, K, S, P, F, Cl). In this case, the main building material are four elements: nitrogen, hydrogen, oxygen and carbon. The remaining elements, being in the body in small amounts, play an important role influencing the health and condition of our body.

The composition of the body:

• Minerals (macroelements) ≈ 4% - calcium Ca, phosphorus P, sulfur S, magnesium Mg, potassium K, sodium Na, chlorine Cl.

• Trace elements (mg) ≈ 0.05% - copper Cu, iodine I, manganese Mn, cobalt Co, molybdenum Mo, fluorine F, iron Fe, zinc Zn, strontium Sr.

• Ultramicroelements (µg) - selenium Se, chromium Cr, cobalt Co, nickel Ni, lithium Li, silver Ag, etc.

Functions of trace elements:

• ensuring a normal acid-base balance;

• participation in the processes of hematopoiesis, secretion and bone formation;

• maintaining osmotic pressure at a constant level;

• control of nerve conduction;

• establishing intracellular respiration;

• influence on the immune system;

• ensuring full muscle contraction;

• are part of hormones (iodine is part of thyroxine, zinc is part of insulin and sex hormones, etc.)

The group of trace elements includes: zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium and other substances.

Essential: zinc, iodine, chromium, cobalt (as a component of vitamin B12), manganese, molybdenum, copper, selenium and iron.

Non-essential: boron, phosphorus, nickel, silicon and vanadium.

Trace elements accumulate selectively in various organs:

• zinc - mainly in the sex glands, pituitary gland, pancreas;

• iodine - in the thyroid gland;

• copper - in the liver and bone marrow;

• cadmium and molybdenum - in the kidneys;

• lithium - in the lungs;

• strontium - in the bones;

• chromium, manganese - in the pituitary gland.

More details about the role of vital trace elements will be discussed below.

Daily intake of trace elements

1. Zinc

   It is part of more than 200 enzymes that speed up the body's chemical reactions. By this amount, it is ahead of all other minerals.

   In addition to this role, zinc:

   • regulates fat metabolism;

   • lowers blood sugar, prevents diabetes;

   • stimulates the immune system, increases the body's resistance during colds (zinc intake during the period of illness reduces the duration of the disease by 30-40%);

   • is a powerful antioxidant, preserves youth, beauty of the skin, hair and nails;

   • improves visual acuity and the function of transmission of nerve impulses.

   Zinc is believed to be carcinogenic, so its effect on the body is dose-dependent.

   Daily intake in a prophylactic dose:

   • children 0-7 years 3-8 mg.

   • children 7-18 years old 10-12 mg.

   • adults: 12 mg.

2. Copper

   It actively participates in the functioning of the central nervous and immune systems, in the metabolism of lipids, enzymes, vitamins, hormones, proteins (including hemoglobin), carbohydrates, and also participates in some immune processes.

    

   Daily requirement for a prophylactic dose:

   • children 0-7 years old 0.3-0.6 mg.

   • children 7-18 years old 0.7-1 mg.

   • adults 1 mg.

3. Cobalt

   It is physiologically active in the human body only in a certain form - cyanocobalamin (methylcobalamin), or vitamin B12. Thus, the problem of cobalt in human nutrition is primarily a matter of sources and supply of vitamin B12.

   • actively participates in enzymatic processes and the formation of thyroid hormones;

   • inhibits iodine metabolism;

   • promotes the excretion of water by the kidneys;

   • increases the absorption of iron and the synthesis of hemoglobin.

   Daily requirement: 20-50 mcg or 0.1-0.2 mg.

4. Molybdenum

   • is part of enzymes, affects weight and height, prevents dental caries, retains fluoride;

   • favorably affects male sexual function;

   • stimulates the detoxification properties of the body, removes alcohol from the body;

   • improves the synthesis of amino acids, vitamins C, B12 and E;

   • helps the body produce enough hemoglobin;

   • helps iron to be more easily absorbed;

   • promotes the rapid elimination of alcohol;

   • forms the intestinal microflora;

   • required for iron metabolism in the liver;

   • prevents the development of gout;

   • plays an important role in the tissue respiration system.

   Daily dose: 75-50 micrograms for adults and adolescents.

5. Manganese

   It is a component of several enzymes necessary for the normal functioning of almost all body systems.

   Of these, we can distinguish:

   • synthesis of the main components of bone and cartilage tissues;

   • the formation of a normal bone structure;

   • absorption of iron;

   • synthesis and metabolism of cholesterol;

   • oxidation of glucose and other carbohydrates is an energy process;

   • assimilation of copper and joint participation in hematopoiesis;

   • activation of enzymes necessary for the body to use vitamins B and C, biotin;

   • synthesis of thyroxine, a thyroid hormone.

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   For active participation in the functioning of the central nervous system, manganese is called the "trace element of the manager."

   Daily requirement for a prophylactic dose: 2 mg.

6. Selenium

   It takes part in the exchange of sulfur-containing amino acids and protects vitamin E from premature destruction, protects cells from free radicals.

   • helps to strengthen the immune system and stimulates the formation of protein molecules with protective properties;

   • prevents aging of the body;

   • prevents diseases associated with the heart (deterioration of the supply of oxygen to the heart cells and leads to the risk of sudden death due to heart rhythm disturbances);

   • stimulates metabolism;

   • ensures the stable functioning of the nervous system;

   • maintains visual acuity and concentration;

   • regulates human reproduction;

   • normalizes the work of the endocrine system (the work of the thyroid and pancreas, is involved in the synthesis of thyroid hormones).

   Daily requirement for a prophylactic dose:

   • children 0-7 years old 10-20 mcg.

   • children 7-18 years old 30-50 mcg.

   • adults: men 70 mcg, women 50 mcg.

7. Chromium

   • participates in the formation of insulin, regulates blood sugar and fat metabolism;

   • reduces the level of cholesterol in the blood;

   • protects the heart vessels from sclerosis, prevents the development of cardiovascular diseases;

   • removal of toxins, heavy metals and radionuclides;

   • strengthening of bone tissue, which prevents the development of osteoporosis.

      

   Daily requirement for chromium in a prophylactic dose: 125 mcg.

8. Iodine

   It is the only known trace element involved in the biosynthesis of hormones (thyroxine, a thyroid hormone).

   • affects the function of the pituitary gland (and it, in turn, controls the thyroid gland);

   • prevents the accumulation of radioactive iodine;

   • provides protection against radiation.

   With the help of iodine, phagocytes, blood cells, are formed in the body, which destroy foreign bodies and microorganisms that have entered the bloodstream.

   Daily need for prophylactic dosage:

   • children 0-7 years old 60-100 mcg.

   • children 7-18 years old 120-150 mcg.

   • adults 150 mcg.

9. Iron

   Found in red blood cells, muscle tissue, spleen, liver and bone marrow. We list the main functions that iron performs in our body:

   • functioning of the immune system;

   • necessary to transport oxygen to the cells of the whole body;

   • neutralizes toxins that enter our body;

   • participates in the creation of red blood cells and enzymes;

   • participates in the synthesis of thyroid hormones;

   • affects the condition of the skin, hair and nails;

   • takes part in the processes of regeneration in the body.

   The daily allowance is for information only:

   • boys from 14 to 18 years old - 11 mg.

   • girls from 14 to 18 years old - 15 mg.

   • men from 19 to 70 years old - 8 mg.

   • women from 19 to 50 years old - 18 mg.

   • women 50 years and older - 8 mg.

Reasons for the lack of trace elements in the body

Violations in the environment, the increased pace of life, stress, food processing methods, not always high-quality food - this is not a complete list of reasons for the growing deficiency of vital microelements and an excess of toxic ones that cause irreparable harm to health.

We get most of the necessary trace elements from food, so deficiency is most often associated with inadequate or improperly organized nutrition. If the current needs of the body are not provided with food, you should change your diet.

There are other reasons related to the work of organs and lifestyle. For example:

• bariatric surgeries (gastric bypass, sleeve gastroplasty, etc.);

• malabsorption;

• regular alcohol consumption;

• bowel disease (Crohn's disease, ulcerative colitis, celiac disease);

• taking medications (diuretics for hypertension).

There are also reasons for the lack of trace elements that are specific to them.

1. Copper - long-term use of corticosteroids, non-steroidal anti-inflammatory drugs, antibiotics.

2. Iodine - increased background radiation and allergization of the body.

3. Selenium - increased consumption for the neutralization of harmful substances.

4. Manganese - increased consumption as a result of psycho-emotional overload, in women in the premenopausal period and with menopause

It is also worth noting that with long-term use of copper, you need to monitor the level of zinc. Optimal ratio: 0.7-1.

Signs of deficiency of important micronutrients

Signs of deficiencies of various trace elements may overlap, but it is still possible to identify characteristic symptoms:

1. Zinc

   • Irritability, fatigue, memory loss, sleep disturbance.

   • Hyperactivity.

   • Decreased visual acuity.

   • Loss of taste, mouth ulcers.

   • Olfactory disorders.

   • Weight loss, emaciation.

   • Scaly skin rashes, acne, furunculosis, eczema, dermatitis, psoriasis, trophic ulcers, poor wound healing. Exfoliation of nails, the appearance of white spots on them.

   • Dull hair color, dandruff, growth retardation, hair loss.

   • Decreased insulin levels.

   • Growth retardation, late puberty in children (especially boys).

   • Decreased T-cell immunity, reduced resistance to infections (frequent and prolonged colds).

      

2. Copper

   • Inhibition of iron absorption, impaired hemoglobin formation, inhibition of hematopoiesis.

   • Deterioration of bone and connective tissue, impaired bone mineralization, osteoporosis, bone fractures.

   • Increased predisposition to bronchial asthma, allergic dermatoses.

   • Violation of hair pigmentation, vitiligo.

   • Delayed sexual development in girls, menstrual dysfunction, decreased libido in women, infertility.

   • Inhibition of the functions of the immune system.

3. Cobalt

   Frequent symptoms of deficiency include: persistent depression, neuralgia, asthma attacks and insomnia, tinnitus, bone degeneration, destruction of the gastric mucosa, disruption of the normal functioning of the liver, loss of appetite.

1. Molybdenum

   Common deficiency symptoms include: intolerance to certain amino acids, irritability, tachycardia, night blindness and severe neurological disorders, growth retardation

2. Manganese

   • Fatigue, weakness, dizziness, bad mood.

   • Deterioration of thinking processes, the ability to make quick decisions, memory loss.

   • Violations of the contractile function of the muscles, a tendency to spasms and convulsions, muscle pain, movement disorders.

   • Degenerative changes in the joints, a tendency to sprains and dislocations, osteoporosis in menopause.

   • Violations of skin pigmentation, the appearance of a small scaly rash, vitiligo.

   • Delayed growth of nails and hair.

   • Decrease in the level of "useful" cholesterol in the blood, impaired glucose tolerance, increased overweight, obesity.

3. Selenium

   • Weak growth or hair loss.

   • Dystrophic changes in nails.

   • Decrease in the body's immune defenses.

   • Liver dysfunction.

   • Insufficiency of the reproductive system (mainly male infertility).

   • Growth retardation in children.

   • Dermatitis, eczema.

4. Chromium

   • Increased fatigue.

   • High cholesterol.

   • Anxiety.

   • Hair loss.

   • Deterioration of the nails.

   • insulin resistance.

   • Overweight and obesity.

      

5. Iodine

   • Abnormalities in the production of thyroid hormones.

   • Goiter formation.

   • Edema of the face, limbs and trunk.

   • Elevated cholesterol.

   • Bradycardia.

   • Constipation.

   • A sharp lag in mental and physical development.

   • Short stature, skeletal deformities.

   • Decreased fertility.

   • Drowsiness.

6. Iron

   • Weakness.

   • Pallor.

   • Headache.

   • Fast fatiguability.

   • Anxiety and depression.

   • Cardiopalmus.

   • Pain in the region of the heart.

   • Dry mouth.

   • Frequent infectious diseases caused by a decrease in immunity.

The table shows which trace elements to pay attention to in certain conditions.

Replenishment of trace elements in the body

The listed symptoms of micronutrient deficiencies do not necessarily indicate the need for immediate replenishment. Before proceeding with the replenishment of specific trace elements, the deficiency should be confirmed by laboratory methods. There are various methods, let's look at a few of them.

1. Diagnostic method for hair and nails

   • It characterizes the processes that take place in the body for a long time.

   • You can see the overall picture of trace elements (up to 40 me).

   Rules for donating hair:

   • 4-5 strands of hair are needed 3-5 cm from the root, cut at the back of the head closer to the neck from different places, short hair ≈ 1 teaspoon with a slide;

   • hair must be clean, without styling products;

   • coloring, perm - not contraindications for analysis, but this must be reported in the questionnaire, indicating the natural hair color;

   • fold the hair into paper (do not use foil and polyethylene), marking the root end of the strand;

   • before collecting hair for analysis, it is important to stop using medicated shampoos (anti-dandruff containing zinc and selenium) for 2 weeks;

   • if gloves are used when cutting hair, it is important that they are powder-free and non-latex (nitrile, rubber is possible).

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   Rules for handing over nails: nails are cut off at least 2 mm from all fingers or toes.

   Hair and nails show the amount of trace elements in the body over the past 2-5 months, because. accumulate them.

   Why is this analysis considered uninformative? Because it is difficult to standardize the procedure for preparing hair for research (cancel the use of shampoos, hair dyes in a patient), there is no clearly established norm for indicators depending on gender, age, place of residence, ecology, water quality, etc.

   Disadvantages of the method (nails) - they are subject to washing with various means during the day, they are painted with varnish, that is, they can give an incorrect result.

2. Blood diagnostic method - assesses the current state of the body, donate serum / blood plasma to determine trace elements

Blood shows the level of trace elements at the moment, and urine shows their excretion at the moment. Ideally, blood and urine are evaluated together.

When passing tests, the laboratory indicates the optimal values ​​​​of trace elements in the blood. In the event of a deficiency or excess, it is necessary to identify the cause and begin to correct, preferably with a specialist who can help you choose the dosage, as well as help you schedule and combine the intake of necessary micronutrients. It is important to consider the interaction of supplements in order for their intake to be effective.

1. Replenishing dose for zinc deficiency:

   • children 5-25 mg.

   • adults 15-40 mg.

   Synergists: vitamins A, B3, E, biotin.

   Antagonists: copper, manganese, iron, calcium, vitamins C, B6, B9.

2. Replenishing doses for copper deficiency:

   • adults 1-5 mg.

   • children 340-890 mcg.

   Antagonists: zinc, molybdenum, manganese, vitamins A, E, B5, C (in high doses).

3. Replenishing doses for cobalt deficiency:

   Depending on the level of B12 in the body, it is necessary to select the dosage taking into account the level of vitamin B12 in the body.

4. Replenishing doses for molybdenum deficiency:

   75-50 micrograms for adults and teenagers.

   An excess of copper leads to a deficiency of zinc and molybdenum. With a deficiency of sulfur, a deficiency of molybdenum is also observed.

5. Replenishing doses for manganese deficiency:

   • adults 2.5-5 mg.

   • children 1.2-2.5 mg.

   Antagonists: calcium, iron and phosphorus, magnesium.

   A lack of manganese leads to problems with the absorption of zinc and copper.

6. Replenishing doses for selenium deficiency:

   • adults 200-400 mcg.

   • children 50-100 mcg.

   Synergists: vitamins E, D3, C (when vitamin C is in low doses), iodine.

   Antagonists: vitamin C (in high doses), copper.

7. Replenishing doses for chromium deficiency: up to 500 mcg.

1. Replenishing dose for iodine deficiency:

   • adults 150-1100 mcg.

   • children 50-200 mcg.

   Synergists: selenium, calcium, copper, manganese, iron, zinc, vitamins A, E.

   Антагонисты: хлор (вода), бром (успокоительные), фтор (зубные пасты) вытесняют йод из организма.

2. Железо

   Определять уровень железа в крови не целесообразно, так как на его уровень влияют различные факторы – время суток, прием дополнительных препаратов, менструации у женщин. Для точного уровня запасов железа следует сдать ферритин и рассчитывать дозировку, исходя из текущей ситуации.

   Всасыванию железа в организме препятствуют некоторые компоненты чая и кофе, а также фитин, клетчатка отрубей, соевый белок и кальций. Железо не усваивается с молоком и молочными продуктами. Например, железо из гречневой каши не усвоится, если приготовить ее с молоком.

   Улучшают усвоение железа в организме витамин С, органические кислоты, некоторые простые углеводы (лактоза, фруктоза, сорбит) и аминокислоты (гистидин и лизин). Поэтому железо хорошо усваивается из овощей и фруктов, богатых витамином С, органическими кислотами и углеводами.

Аюрведа в борьбе с дефицитом микроэлементов

Для аюрведы любое недомогание – это сигнал о дисбалансе различных энергий в теле человека. Поэтому она занимается не лечением болезни, а выявлением ее причин, их устранением и восстановлением равновесия в конкретном организме по строго индивидуальным назначениям.

Биоэнергию, баланс разрушают неправильный образ жизни, дисгармония психоэмоциональной сферы, негативные мысли. Создается дисбаланс, когда начинает доминировать одна из дош. Например, разбалансировка энергии питы вызовет нарушения в пищеварительном тракте. В итоге непереваренная и не усвоенная организмом пища, ведет к интоксикации и дефициту важных витаминов и минералов.

Комбинаций такого биоэнергетического баланса немало, только специалисты по Аюрведе смогут их выявить и устранить причины. Лечение всегда подбирается индивидуально.

Например, Аюрведа различает анемии:

1. Вата типа: человек худой, с сухой, шероховатой и шелушащейся кожей, хрустящими суставами. Бледный, может жаловаться на одышку, запор, стул как дёготь.

2. Питта-типа: желтоватые склеры глаз, тёмно-жёлтая моча. Жалобы на боль в области печени, приступы тошноты.

3. Капха-типа: отечность, кожа выглядит липкой и холодной.

Таким образом, в зависимости от симптомов и состояния, Аюрведа подбирает необходимые добавки, продукты и способы их приготовления, учитывая преобладающие энергии и дошу, чтобы привести организм к балансу.

Кому нужно следить за нормой микроэлементов

Без преувеличения – всем! Однако, перечислим тех, кто чаще других страдает от дефицита микроэлементов:

1. Спортсмены. Во время интенсивных тренировок тратится много энергии, и этим людям нужно питание, содержащее все необходимые витамины и минералы.

2. Вегетарианцы. Тем, кто переходит на растительную пищу, необходимо составлять меню из таких продуктов, которые могут полноценно заменить привычные мясо и рыбу.

3. Дети и пожилые люди.

1. Те, кто находится в стрессовом состоянии.

2. Соблюдающие любую диету.

3. Беременные и кормящие женщины. В этот период очень важно внимательно относиться к питанию, оно должно быть полноценным и здоровым.

4. Страдающие хроническими заболеваниями и частыми простудами.

5. Курящие и злоупотребляющие алкоголем.

6. Те, кто должен принимать противозачаточные средства и другие гормональные препараты.

Продукты, содержащие основные микроэлементы

If the body feels a lack of even one of the many minerals and vitamins, then this also affects the human condition, he gets tired faster, does not get enough sleep, various ailments appear, and the risk of catching a cold or infection increases. Therefore, a healthy and nutritious diet provides for the mandatory inclusion in the diet of foods rich in vitamins and minerals. Only in this way can a person maintain his health, be active, efficient for many years.

Let's imagine the TOP-5 products of each trace element. Add them to your menu to prevent deficiencies.

1. The content of zinc in 100 g of products:

   • Oysters (100-400 mg).

   • Pumpkin seeds (10 mg).

   • Wheat bran, rye (13 mg).

   • Meat of beef, roe deer, lamb, elk, venison, horse meat (2-5 mg).

   • Pine nuts (6.5) mg.

2. Selenium content in 100 g of products:

   • Brazil nut (1910 mcg).

   • Garlic (200-400 mcg).

   • Fat (200-400 mcg).

   • Wheat germ (110 mcg).

   • Pine nuts (50 mcg).

      

3. Chromium content in 100 g of products:

   • Tuna (90 mcg).

   • Salmon (55 mcg).

   • Mackerel (53 mcg).

   • Herring (51 mcg).

   • Beets (50 mcg).

4. Copper content per 100 g of product:

   • Lentils 660 mcg.

   • Buckwheat (ground kernel) 640 mcg.

   • Oats 600 mcg.

   • Peas 590 mcg.

   • Beans 580 mcg.

5. Manganese content per 100 g of product:

   • Wheat bran 11.5 mg.

   • Pine nuts 8.8 mg.

   • Oats (grain) 5.25 mg.

   • Pistachios 3.8 mg.

   • Rye flour 2.59 mg.

1. Molybdenum content per 100 g of product:

   • Beef liver 110 mcg.

   • Soy 95 mcg.

   • Beef kidneys 87 mcg.

   • Peas 83 mcg.

   • Lentils 76 mcg.

2. Cobalt content per 100 g of product:

   • Squid 95.0 mcg.

   • Cod liver 65.0 mcg.

   • Cod 30.0 mcg.

   • Beef liver 19.9 mcg.

   • Rabbit meat 16.2 mcg.

3. Iodine content per 100 g of product:

   • Seaweed 300 mcg.

   • Squid 200 mcg.

   • Cod 135 mcg.

   • Shrimp 110 mcg.

   • Sea bass 60 mcg.

      

4. Iron content per 100 g of product:

   • Cocoa powder 14.80 mg.

   • Beef liver 6.90 mg.

   • Peas 6.80 mg.

   • Buckwheat groats 6.65 mg.

   • Fresh white mushrooms 5.20 mg.

Although now there is a lot of information about soil depletion, a decrease in the quality of products and, accordingly, the inability to obtain valuable trace elements from them. Choose products from trusted manufacturers from those represented in your region. Many of them are happy to communicate with consumers and answer questions about the sources and methods of production of their goods.

Prevention of micronutrient deficiency

The growth, development and health of the body directly depend on the amount of minerals: they affect hematopoiesis, bone formation, absorption processes in the intestines, are responsible for the acid-base balance, perform the function of nerve conduction, intracellular respiration, and much more.