Microelements in food

In the human body contains more than 30 trace elements, each of them fulfills its function, the violation of which can adversely affect the health and development of man. Microelements in the human body are in a small amount, but their role is very important, because they take an active part in the blood, synthesis of hormones, ensuring the metabolism, strengthening immunity, etc. But man himself can not produce the substances he needs, so we have to take them from the outside. The most affordable way is food. Most often, the products contain trace elements such as iron, zinc, iodine, potassium, calcium, sodium, copper, fluorine. Microelements are found in almost all products, but cereals that must be present in the diet deserve special attention. If you eat is not right, then in the body there is an imbalance in the content of microelements. Imbalance is manifested by such symptoms as frequent catarrhal diseases (due to weakened immunity), disorders of the endocrine, nervous and cardiac systems, acne, deterioration of the hair and nails, the appearance of skin allergies.
The daily intake of microelements for an adult is 150-200 mg.
One of the most important micronutrients is iron. Without it, the process of hematopoiesis is not possible, as well as the creation of hemoglobin, which provides brain tissue, endocrine glands and the whole body with oxygen. The daily norm of iron of an adult organism is 14 mg.
Benefits of iron:
• Stimulating the process of hematopoiesis
• Strengthening immunity.
• Promoting the synthesis of thyroid hormones.
• Protection against the negative effects of bacteria.
• Removal of toxins and heavy metals.
• Regulation of oxidation-reduction processes.
• Deficiency of iron leads to growth retardation and anemia.
Women are deficient in iron during pregnancy and during lactation.

Symptoms of iron deficiency:
Pallor of the skin;
• Swallowing disorder;
• damage to the mucous membranes of the mouth and stomach;
• thinning and deformation of the nails;
• severe headaches;
• excessive irritability;
• rapid breathing.
Excessive intake of iron in the body contributes to the development of gastroenteritis.
Food sources of iron: ceps, greens, turkey meat, soybeans, shellfish, buckwheat, peas, nuts, vegetable oils, animal liver, wheat bran, pork, mint, halva, dogrose, apples, brewer's yeast, eggs, cabbage, pears, oats, sea fish, chocolate, pumpkin, mussels, cottage cheese, black currant, hips, gooseberries, wild strawberries, beets, zucchini, melon, cherry, onions, carrots, cucumbers, dried fruits.
Iron is better absorbed from products when combined with fructose, lemon and ascorbic acids, in large quantities contained in fruits, berries and juices. Difficulty absorbing iron grain and legumes, strong tea, as well as oxalic acid.
It is important to remember, though iron is a vital microelement, its excess is also undesirable, and therefore in a number of foods the iron content is limited.