What are macro and micronutrients. Macro- and microelements

In fact, it is not correct to call micro and macro elements minerals, this term has taken root thanks to the manufacturers of dietary supplements, who decided that this is a better name for marketing (and they took it from the English name Dietary Minerals). The correct classifier of micro and macro elements is the term - biologically significant elements.
At the same time, the classification itself into micro and macro elements depends on their content in a living organism:

• Trace element - content less than 0.001%
• Macronutrient content greater than 0.1%

Why macro and micronutrients are important for the human body

Like minerals, they are involved in the metabolism in the human body - with the help of them, the necessary substances (for example, amino acids) are synthesized, vitamins are absorbed, cells are built and nourished. The lack of one mineral can trigger a chain of disorders and diseases - dull skin, broken nails, and chronic fatigue.
Why sometimes there are not enough minerals - because we sometimes eat monotonously, we can drink low-quality water, we prefer “empty” and “refined” food (rolls, cakes, sweets, fried foods, etc.). At the same time, such foods rich in microelements and macroelements as seeds, nuts, unpeeled and unprocessed cereals, sprouts do not enter the body in sufficient volume.

A table of all the necessary micro and macro elements, their daily intake, foods that contain the most of them

With the help of this table, you can understand which products should be preferred in order to balance your diet and get the required daily amount of minerals. If you look closely, often a small set of products can provide you with everything you need: sunflower and pumpkin seeds, walnuts and hazelnuts, poppy seeds and sesame seeds, cereals and legumes: wheat germ, beans, peas / mung beans, kelp. By consuming these products regularly, a healthy body will be able to continue to function properly!

The role of macro, microelements for the human body is great. After all, they take an active part in many vital processes. Against the background of a deficiency of one or another element, a person may face the appearance of certain diseases. In order to avoid this, it is necessary to understand why macro and microelements are needed in the human body, and how much of them should be contained.

The value of trace elements in the human body

What are macro and micronutrients

All substances useful and necessary for the body enter it thanks to food, biological additives, designed to eliminate the deficiency of certain substances. Therefore, you need to be very careful with your diet.

Before proceeding to the study of the functions of micro and macro elements, it is necessary to understand their definition.

And the value of microelements differs from macro quantitative indicators. Indeed, in this case, chemical elements are contained mainly in a fairly small amount.

Vital macronutrients

In order for the body to function and there are no failures in its work, it is necessary to take care of the regular sufficient intake of the necessary macro and microelements into it. Information about this can be seen on the example of tables. The first table will clearly demonstrate what daily intake of certain elements is optimal for a person, and will also help determine the choice of various sources.

The role of chemical elements

The role of microelements in the human body, as well as macronutrients, is very high.

Many people do not even think about the fact that they take part in many metabolic processes, contribute to the formation and regulate the work of such systems as the circulatory and nervous systems.

It is from the chemical elements that the first and second tables contain that metabolic processes that are significant for human life occur, these include water-salt and acid-base metabolism. This is just a small list of what a person receives.

The biological role of macronutrients is as follows:

• The functions of calcium are in the formation of bone tissue. He takes part in the formation and growth of teeth, is responsible for blood clotting. If this element is not supplied in the required amount, then such a change can lead to the development of rickets in children, as well as osteoporosis, seizures.
• The functions of potassium are that it provides water to the cells of the body, and also takes part in the acid-base balance. Potassium is involved in protein synthesis. Potassium deficiency leads to the development of many diseases. These include stomach problems, in particular, gastritis, ulcers, heart rhythm failure, kidney disease, paralysis.
• Thanks to sodium, it is possible to keep the osmotic pressure and acid-base balance at the level. Responsible sodium and for the supply of nerve impulses. Insufficient sodium content is fraught with the development of diseases. These include muscle cramps, diseases associated with pressure.

Thanks to sodium, it is possible to keep the osmotic pressure at the level

• The functions of magnesium among all macronutrients are the most extensive. He takes part in the formation of bones, teeth, bile separation, bowel function, stabilization of the nervous system, the coordinated work of the heart depends on it. This element is part of the fluid contained in the cells of the body. Given the importance of this element, its deficiency will not go unnoticed, because the complications caused by this fact can affect the gastrointestinal tract, the processes of bile separation, and the appearance of arrhythmias. A person feels chronic fatigue and often falls into a state of depression, which can affect sleep disturbance.
• The main task of phosphorus is the conversion of energy, as well as active participation in the formation of bone tissue. Depriving the body of this element, one can face some problems, for example, disorders in the formation and growth of bones, the development of osteoporosis, and a depressive state. In order to avoid all this, it is necessary to regularly replenish phosphorus reserves.
• Thanks to iron, oxidative processes occur, because it enters the cytochromes. Lack of iron can affect growth retardation, exhaustion of the body, and also provoke the development of anemia.

Thanks to iron, oxidative processes occur

The biological role of chemical elements is the participation of each of them in the natural processes of the body. Insufficient intake of them can lead to a malfunction of the whole organism. The role of trace elements for each person is invaluable, therefore, it is necessary to adhere to the daily norm of their consumption, which is contained in the table above.

So, trace elements in the human body are responsible for the following:

• Iodine is essential for the thyroid gland. Insufficient intake of it will lead to problems with the development of the nervous system, hypothyroidism.
• An element such as silicon provides the formation of bone tissue and muscles, and is also part of the blood. A lack of silicon can lead to excessive bone weakness, which increases the chance of injury. The intestines and stomach suffer from deficiency.
• Zinc leads to the speedy healing of wounds, the restoration of injured skin areas, and is part of most enzymes. Its lack is evidenced by changes in taste, restoration of the damaged area of ​​the skin for a long time.

Zinc leads to faster wound healing

• The role of fluorine is to take part in the formation of tooth enamel, bone tissue. Its lack leads to the defeat of tooth enamel by caries, difficulties that arose in the process of mineralization.
• Selenium provides a stable immune system, takes part in the functioning of the thyroid gland. It is possible to say that selenium is present in the body in the missing amount in the case when there are problems with growth, the formation of bone tissue, and anemia develops.
• With the help of copper, it becomes possible to move electrons, enzymatic catalysis. If the copper content is insufficient, then anemia may develop.
• Chromium takes an active part in the metabolism of carbohydrates in the body. Its lack affects the change in blood sugar levels, which often causes diabetes.

Chromium takes an active part in the metabolism of carbohydrates in the body.

• Molybdenum promotes electron transfer. Without it, the likelihood of damage to tooth enamel by caries increases, the appearance of disorders from the nervous system.
• The role of magnesium is to take an active part in the mechanism of enzymatic catalysis.

Micro, macro elements that enter the body along with products, dietary supplements are vital for a person, and indicate their importance to problems, diseases resulting from their deficiency. In order to restore their balance, it is necessary to choose the right nutrition, giving preference to those products that contain the necessary element.

Most people have little interest in chemical elements in their diet, because the main focus is on the calorie content and balance of BJU. This is an oversight: some food components are not intended to supply energy, but to improve the regulation of these supplies, strengthen muscle fibers, stimulate their growth, and so on. In fact, micronutrients are even more essential than nutrients because of their important role in the body's biochemistry.

Here we look at the most known minerals to science, the deficiency or excess of which can be caused by illiterate supplementation or an unbalanced diet.

Traditionally, all minerals are divided into two groups:

• Macronutrients. Contained in the body in large quantities, from a few grams to hundreds of grams. They are part of the main tissues - bones, blood, muscles. These include sodium, potassium, calcium, phosphorus, iron;
• Microelements. They are literally milligrams or micrograms in the body. But these elements are part of enzyme systems as coenzymes (activators and catalysts of biochemical processes).

The importance of minerals is conditionally determined by the following questions:

1. Does this element directly participate in muscle work, protein synthesis and cell integrity?
2. Does the need for the element increase due to training?
3. Is the average person or athlete getting enough micro/macronutrient from food?
4. Do micro/macronutrient supplements improve performance and performance?

Now consider each of the macro- and micronutrients. Here are also the main food sources for each of them.

Biological functions of the main minerals (in ascending order of their importance):

Potassium. Together with sodium, it regulates the water content inside the cells. Provides maintenance of electrical potential in the nerves and on the surface of cell membranes, which regulates muscle contraction. Included in the mechanism of accumulation of glycogen - the main source of energy in the cell. Poor potassium-sodium balance leads to impaired water metabolism, dehydration, weakening of the muscles. Fortunately, the intake of potassium from food provides the need for this element for most people. Recommended daily intake approx. 2 y.(for athletes and people engaged in hard work, they recommend 2.5-5 g). An excess of potassium relative to sodium can cause cardiovascular disruption, so the newfangled "potassium diets" are simply dangerous.

Copper. The biological role of this trace element is more important than previously thought. It not only participates in the process of oxygen uptake and many enzymatic reactions, but also increases the rate of blood circulation during intense physical activity. For this reason, copper is one of the most important micronutrients for an athlete and can sometimes be deficient. So it makes sense to monitor the intake of copper with food. Recommended Daily Intake 1.5-3 mg.

Vanadium. This element has recently attracted the attention of doctors in connection with some properties of its derivative - vanadyl sulfate. Vanadium performs the same role in the body of marine animals as iron in the human body: it is part of the blood (in marine life it is green). Although most of the research on this element has been performed in diabetic rats, published data indicate a positive effect on glycogen storage. Recommended Daily Intake 10-25 mcg.

Iron. This trace element is part of the hemoglobin in the blood, which is responsible for the transport of oxygen and the performance of oxidative reactions. How does this affect your sports activities? The rate of recovery after exercise depends on the aerobic activity of the body. The more oxygen gets into the tissues, the faster the muscles recover for further work. Microtraumas during sports activities and increased excretion of iron with feces after exercise lead to the fact that the need for iron in athletes can be increased by almost 2 times compared to physically inactive people. Getting enough iron is especially important for women. During menstruation with blood, some iron is lost, which must be replenished. Otherwise, there is a risk of developing anemia. There is evidence that a significant number of female athletes have a latent iron deficiency. Unfortunately, iron is absorbed very poorly from almost all foods (sometimes only a fraction of a percent of the iron contained in food enters the body). It is easier to digest from meat products. About 90 percent of iron preparations leave the body unchanged. Therefore, their dose is 10 times the daily requirement. Let's say a normal man loses 1 mg of iron per day, and should consume 10 mg. Women need more for the above reason. Recommended daily intake: men 10 mg, women 15 mg. For athletes - up to 25 mg. in a day.

Phosphorus. Found in the body in large quantities. It is directly involved in metabolic processes, being part of the important energy carriers - adenosine triphosphate (ATP) and creatine phosphate. Phosphorus works in conjunction with calcium, and their ratio must be kept equal to 1:1 by equivalent (1:1.5 by weight). In addition, phosphorus supplements reduce the amount of lactic acid in the blood.

It helps to provide the speed and power of muscle contractions, which is important for both strength and speed training. Recommended Phosphorus Intake 1200 mg. in a day. With strenuous training, it can be significantly increased.

Sodium. As you probably know, sodium is an electrolyte that plays a key role in regulating fluid metabolism. The sodium content in the body determines the amount of water retained by the tissues. (You might feel this when you wake up with a “puffy” face after a heavily salted dinner.) Although regular food contains sufficient (sometimes even excessive) amounts of sodium, bodybuilders are not advised to limit their intake too much before competition. Restrictions that are too tight trigger mechanisms to prevent further loss of sodium and water. Also, keep in mind that sodium plays an important role in providing endurance, as it is involved in the transmission of nerve impulses. This element should not be too little or too much. Sodium is found in table salt, processed foods. Recommended daily intake approx. 5000 mg.

Chromium. A trace element, a key factor in ensuring glucose tolerance, ensuring the binding of insulin to tissues. Promotes the transfer of glucose, amino acids and fatty acids into cells. Athletes probably need more chromium than the average person; however, the anabolic effect of this element is the subject of controversy. The involvement of chromium in lipid metabolism may lead to a decrease in body fat, but this has not yet been proven. Reports of great results with chromium supplements are premature to say the least. However, in the section on supplements, I will provide modern data. In general, the role of this element in the body should be known. Recommended intake 50-200 mcg.

Zinc. This element is involved in almost all stages of cell growth. It is necessary for the work of more than 300 different enzymes. In addition (and this should be kept in mind by bodybuilders) intensive training contributes to the accelerated loss of zinc. The nutrition of many athletes is too poor in this element. That is why I have placed zinc in third place in importance. A lack of it can practically stop your growth. Daily consumption: men 15 mg, women 12 mg.

Calcium. Perhaps the most common element in the body. In terms of importance, it is in second place in the top ten elements. There are several reasons for this: It is difficult to keep the calcium:phosphorus ratio close to 1:1. Calcium is directly involved in muscle contraction (there is a theory about the effect of calcium ions on the contractile process). If it is not enough, the muscles cannot contract quickly and strongly. The stress received by the bones during training increases the consumption of calcium to increase their strength. Women need to be especially careful, as low estrogen levels can lead to accelerated calcium loss. Keep in mind that vitamin D promotes better absorption of calcium.

Calcium is found in dairy products, green vegetables, legumes. Recommended daily intake 800 mg.

Magnesium. We have listed the elements in ascending order of importance, and it is not for nothing that we put this element in the first place, not only because of the well-known mechanism of action, but also because the positive effect of magnesium supplementation on sports performance is clearly proven.

Magnesium is one of the key components in energy storage and protein synthesis. It is lost in large quantities along with sweat. Unfortunately, many athletes don't make up for this loss through diet because they don't eat most magnesium-rich foods (nuts, legumes, etc.). A recently published study shows a significant increase in muscle strength with magnesium supplementation. Given the importance of this element in muscle biochemistry, it is not difficult to understand the enthusiasm of so many athletes and coaches for magnesium. Magnesium is found in nuts, whole grains, legumes, bananas, and green vegetables. Recommended daily intake: men 350 mg, women 280 mg.

Here are a few more micronutrients needed by the body in trace amounts:

Iodine It is part of the thyroid hormones that regulate the metabolism of nutrients and heat release in the body. Lack of iodine causes the so-called Graves' disease (goiter), characterized by excess fat, lethargy, abnormal growth of the thyroid gland.

Iodine is found in marine products. For some areas of our country, special iodized salt is produced. Recommended daily intake approx. 50 mcg.

Selenium. A trace element whose compounds have powerful antioxidant properties.

Manganese. A trace element that is an activator of some enzyme systems. Daily dose approx. 4 mg. It is part of the multivitamin preparation "Complivit" and some others.

Molybdenum. Activates some enzymes involved in protein metabolism. Promotes (makes more effective) the work of antioxidants, including vitamin C. An important component of the tissue respiration system. Enhances the synthesis of amino acids, improves the accumulation of nitrogen. With a lack of molybdenum, anabolic processes suffer, a weakening of the immune system is observed.

Daily requirement - approx. 0.3-0.4 mg.

Conclusions:

Chronic overdose of even one trace element can lead to functional disorders and increased excretion of another and other undesirable consequences.

For example, an excess of zinc leads to a decrease in the level of cholesterol-containing high-density lipids (HDL), and an excess of calcium leads to a lack of phosphorus, and vice versa. An excess of molybdenum reduces the copper content. Some trace elements (selenium, chromium, copper) are toxic in excess doses, so follow the recommendations in the article.

Let us recall once again that microelements and vitamins are no less important than nutrients, because without them the latter cannot be properly absorbed by the body. Be attentive to the "little things" and be healthy!

Macronutrients include oxygen, carbon, hydrogen, nitrogen, phosphorus, sulfur, potassium, calcium, sodium, chlorine, magnesium, and iron. The first four of the listed elements (oxygen, carbon, hydrogen and nitrogen) are also called organogenic, since they are part of the main organic compounds. Phosphorus and sulfur are also components of a number of organic substances, such as proteins and nucleic acids. Phosphorus is essential for the formation of bones and teeth. Without the remaining macronutrients, the normal functioning of the body is impossible. So, potassium, sodium and chlorine are involved in the processes of excitation of cells. Calcium is required for muscle contraction and blood clotting. Magnesium is a component of chlorophyll - a pigment that ensures the flow of photosynthesis. It also takes part in protein and nucleic acid biosynthesis. Iron is part of hemoglobin, and is necessary for the functioning of many enzymes.

Fig.1. Macronutrients.

Calcium. It is the main structural component of bones and teeth; necessary for blood coagulation, is involved in the regulation of the permeability of cell membranes, in the molecular mechanism of muscle contractions. Calcium is a hard-to-digest element. With insufficient intake of calcium or in violation of its absorption in the body, there is an increased excretion of it from bones and teeth. In adults, osteoporosis develops - demineralization of bone tissue, in children, the formation of the skeleton is disturbed, rickets develops. The best sources of calcium are milk and dairy products, various cheeses and cottage cheese, green onions, parsley, beans.

Magnesium. This element is necessary for the activity of a number of key enzymes, is involved in maintaining the normal function of the nervous system and heart muscles; has a vasodilating effect; stimulates bile secretion; increases intestinal motility. With a lack of magnesium, the absorption of food is disrupted, growth is delayed, calcium is deposited in the walls of blood vessels, and a number of other pathological phenomena develop. Magnesium is rich mainly in vegetable products: wheat bran, various cereals, legumes, apricots, dried apricots, prunes.

Potassium. It, together with other salts, provides osmotic pressure; participates in the regulation of water-salt metabolism; acid-base balance; promotes the removal of water and toxins from the body; participates in the regulation of the activity of the heart and other organs. It is well absorbed from the intestines, and excess potassium is quickly removed from the body in the urine. Plant foods are rich sources of potassium: apricots, prunes, raisins, spinach, seaweed, beans, peas, potatoes, etc.

Sodium. He is involved in maintaining osmotic pressure in tissue fluids and blood; water-salt metabolism; acid-base balance. This nutrient is easily absorbed from the intestines. Sodium ions cause swelling of tissue colloids. Basically, sodium ions enter the body due to table salt - NaCl. With excessive consumption of sodium chloride, water retention occurs in the body, the activity of the cardiovascular system is complicated, and blood pressure rises. An adult consumes up to 15 g of table salt daily. This indicator without harm to health can be reduced to 5 g per day.

Phosphorus. This element takes part in all vital processes of the organism: regulation of metabolism; is part of nucleic acids; needed for the formation of ATP. Phosphorus is found in body tissues and food products in the form of phosphoric acid and its organic compounds (phosphates). Most of its mass is in the bone tissue in the form of calcium phosphate. With a long-term deficiency of phosphorus in the diet, mental and physical performance decreases. A large amount of phosphorus is found in animal products, especially in the liver, caviar, as well as in cereals and legumes.

Sulfur. The importance of this element in nutrition is determined, first of all, by the fact that it is part of proteins in the form of sulfur-containing amino acids (methionine and cysteine), and is also an integral part of some hormones and vitamins. The sulfur content is usually proportional to the protein content of foods, so there is more of it in animal foods than in plant foods.

Chlorine. This element is involved in the formation of gastric juice, the formation of plasma. This nutrient is easily absorbed from the intestines. Excess chlorine accumulates in the skin. The daily requirement for chlorine is approximately 5g. Chlorine enters the human body mainly in the form of sodium chloride.

What are macronutrients, for sure, everyone approximately imagines. These are biologically significant substances necessary for a living organism. They are useful and important. Yes, there are not very many of them in the human body (more than 0.01%), but their significance, even in such a quantity, is invaluable. So, what are these substances, where do they come from in the body and what role do they play?

Origin and list

So what are macronutrients? These are the substances that form the basis of the flesh of living organisms. The human body is not able to synthesize them on its own, so they must come from clean water and food. Lack of at least one element is fraught with physiological disorders and diseases.

Macronutrients are divided into:

• Biogenic. They are also called organogenic elements, or macronutrients. They are involved in the construction of carbohydrates, fats, proteins, hormones, vitamins and enzymes. These include sulfur, phosphorus, oxygen, nitrogen, hydrogen and carbon.
• Other. These include potassium, calcium, magnesium, sodium and chlorine.

The recommended daily intake is more than 200 mg. To maintain a balance of macronutrients, you need to carefully monitor your diet and plan your diet. It is very important that the body gets everything it needs.

Oxygen

So, what is a macronutrient, clearly. Now it is worth briefly talking about each of them separately. Oxygen does not need a special introduction, because 65% of the cell mass consists of it.

This macronutrient plays an important role in the composition of any organism. After all, oxygen is a universal chemical oxidizing agent. Without it, the synthesis of adenosine triphosphate, which is the main source of energy for all biological processes, is impossible.

It is thanks to oxygen that the body extracts energy from fats, proteins, carbohydrates and other organic substances. Interestingly, in a calm state, about 2 grams of this macronutrient are consumed per minute. That is about a ton per year.

Carbon

Talking about what macronutrients are, one cannot but pay special attention to this substance. It in the amount of 18% is part of the cell mass.

It enters the human body with food, about 300 g per day, as well as with carbon dioxide, which is contained in the air (about 3.7 g).

Interestingly, this substance, even in its pure form, is safe for humans. Activated carbon, for example, is almost 100 percent carbon. And a powerful absorbent, by the way.

But there is no need to strive to replenish your carbon balance by drinking a few tablets of coal every day. No one has a deficiency of this substance at all, since it is part of all food products and air.

Hydrogen

It is 10% of the cell mass of the body. This is also a very important element. The macroelement hydrogen structures the biological space and organic molecules.

It interacts with many elements, and exhibits both reducing and oxidizing properties. In the human body, with other substances, it forms sulfhydryl and amino acid groups involved in the functioning of biological molecules. It is due to hydrogen bonds that copying of the DNA molecule takes place.

And of course, it is impossible not to mention that hydrogen, which is included in the list of macronutrients, forms water. This is due to its reaction with oxygen. Namely, 60-70% of a person consists of water.

Many people forget to maintain fluid balance in their body. But it's very simple - just drink 1.5-2.5 liters of water a day.

Nitrogen

This substance also applies to macronutrients. It makes up 3% of the cell mass. It is an organogen that is part of the amino acids that form proteins. It is also present in nucleotides - the building material of hemoglobin, hormones, DNA, neurotransmitters, vitamins and other substances.

Due to a lack of nitrogen, muscular dystrophy, immunodeficiency, metabolic disorders, physical and mental retardation, depression and physical inactivity can occur.

The main source of this macronutrient, the role of which is really important, is protein food. Eggs, fish, meat, dairy products, legumes, nuts, whole grain bread and vegetable oil.

Calcium

This substance, which enters the body in an amount of 2%, also belongs to macronutrients. Here is the role he plays:

• Participates in the process of contractions of muscle tissue, acts on the heart, coordinates the heartbeat.
• It acts as a building material in the creation of bones and teeth.
• Participates in the transmission of nerve impulses to the central nervous system, activates the action of enzymes that are involved in the synthesis of neurotransmitters.
• Regulates blood pressure along with sodium and magnesium.
• Enhances the action of vitamin K, which affects blood clotting.
• It affects the permeability of cell membranes, is involved in the transport of nutrients.
• Strengthens the immune system.

The lack of a substance leads to idiopathic hypercalciuria, nephrolithiasis, impaired intestinal absorption, hypertension, etc. You can replenish the balance by drinking a course of calcium. Or just add cream, milk, cottage cheese, cheese, spinach, parsley, beans, broccoli, bean curd, apples, apricots, dried apricots, fish, sweet almonds to your diet.

Phosphorus

This macro element has its own meaning. His role is as follows:

• It is part of phosphoroproteins and phospholipids, which are in the structure of membranes. It is also found in nucleic acids involved in the process of cell division, as well as in the storage and use of genetic information.
• Converts proteins, carbohydrates and fats into energy. Phosphorus is in the molecules of adenosine triphosphate - its battery.
• Participates in metabolism and transmission of nerve impulses.
• Activates vitamins of groups D and B.

Due to the lack of phosphorus, there are pains in the bones and muscles, exhaustion, weakness of the immune system, changes in the myocardium, hemorrhagic rashes, periodontal disease, rickets. Sources of this substance are cheeses, milk, beef liver, sturgeon caviar, oatmeal, seeds, walnuts, pumpkin, carrots, garlic, spinach and cabbage.

Potassium

This element also applies to macronutrients. It is only 0.35% in the body, but it performs the following important functions:

• Maintains optimal intracellular pressure by participating in sodium-potassium balance.
• Provides proper contraction of muscle fibers.
• Maintains fluid composition inside the cells.
• Catalyzes organic reactions.
• It has a positive effect on the functionality of the kidneys, relieves slagging and swelling.

Due to the lack of potassium, disturbances in the heart rhythm, tremor, irritability, coordination disorders, muscle weakness, drowsiness and fatigue are observed.

Contained in the following products: dried apricots, beans, seaweed, peas, prunes, almonds, raisins, walnuts and pine nuts, cashews, potatoes, mustard, lentils.

Sulfur

Here is the benefit of this macronutrient, which enters the body in an amount of 0.25%:

• This is a substance that plays an important role in the structure of the nervous, bone and cartilage tissue, cells, nails, skin and hair.
• She takes part in the metabolism.
• It is a component of a number of vitamins, amino acids, hormones and enzymes.
• Stabilizes the nervous system.
• Normalizes sugar balance.
• Has anti-allergic property.
• Increases immunity.

And this is just a small list. The lack of sulfur in the body is indicated by brittle nails, dull hair, allergies, frequent constipation, pain in the joints and muscles, tachycardia, peeling of the skin.

Sulfur is found in lean beef and pork, fish, poultry, eggs, hard cheeses, seafood, shellfish, legumes and cereals, cereals, horseradish, mustard, and green fruits and berries.

Sodium

This macronutrient is contained in an amount of 0.15%. Performs the following functions:

• Water balance regulation.
• Normalization of osmotic pressure.
• Maintaining acid-base balance.
• Transport of substances across the cell membrane.
• Normalization of metabolism.
• Digestion of food (part of the gastric juice).

Sodium deficiency is rare, as it enters our body along with salt - both table salt and the one found in ordinary foods. Its sources are smoked and boiled sausages, hard cheeses, vegetable soups, sauerkraut, sprats, canned tuna, mussels, crayfish, crabs.

Chlorine

It is contained in the same amount as sodium - 0.15%. It is indispensable in water-salt metabolism and acid-base balance. In addition, chlorine is involved in osmoregulation - processes that allow you to remove unnecessary fluid and salts from the body. It also stimulates the production of gastric juice, prevents dehydration and normalizes the condition of red blood cells.

The main sources of chlorine are table salt, rye and white bread, hard cheese, butter, beef tongue, pork kidneys, herring, pollock, hake, saury, capelin, oysters, 9% cottage cheese, olives, rice, kefir.

Magnesium

This macroelement in the body is the least - 0.05%. But it is involved in more than 300 different enzymatic reactions. Also, protein production is not complete without it. Magnesium also makes the cell structure more stable during growth. In addition, it has a positive effect on bone growth, heart rate, blood pressure, blood sugar, and is an effective remedy for joint and muscle pain.

The source of magnesium is cereals, cereals, white cabbage, peas, soy flour, lemons, grapefruits, apricots, bananas, figs, apples, shrimp, cod, mackerel.

As you can see, all of these macronutrients play an important role in the human body. Therefore, it makes sense to balance your diet so that all of them come in full.