Find out What Vitamins and Microelements Are Not Enough in the Body ?! Experts told what micronutrients are lacking for longevity in different regions of russia

Just like humans and animals, plants have vital nutrients that they obtain from soil, water and air. The composition of the soil directly affects the health of the plant, because it is in the soil that the main trace elements are found: iron, potassium, calcium, phosphorus, manganese and many others. If some element is missing, the plant gets sick and may even die. However, an overabundance of minerals is no less dangerous.

How to find out which element is insufficient in the soil or, conversely, too much? Soil analysis is carried out by special research laboratories, and all large crop farms resort to their services. But what can simple gardeners and lovers of home flowers do, how can you independently diagnose a lack of nutrients? It's simple: if the soil lacks iron, phosphorus, magnesium and any other substance, the plant itself will tell you about it, because health and appearance green pet depends, among other things, on the amount of mineral elements in the soil. In the table below, you can see a summary of the symptoms and causes of the disease.

Let us consider in more detail the symptoms of a lack and an overabundance of certain substances.

Micronutrient deficiency

Most often, the plant experiences a deficiency of individual microelements in the case when the composition of the soil is not balanced. Too high or, conversely, low acidity, excessive content of sand, peat, lime, black soil - all this leads to a lack of any mineral component. The content of trace elements is also influenced by weather conditions, especially excessively low temperatures.

Usually, the symptoms characteristic of micronutrient deficiencies are pronounced and do not overlap with each other, so it is quite easy to identify the lack of nutrients, especially for an experienced gardener.

[!] Do not confuse the external manifestations, characteristic of a lack of minerals, with the manifestations that occur in the case of plant damage by viral or fungal diseases, as well as various types of insect pests.

Iron- an element vital for a plant, participating in the process of photosynthesis and accumulating mainly in the leaves.

Lack of iron in the soil, and hence in the nutrition of the plant, is one of the most common diseases called chlorosis. And, although chlorosis is a symptom that is also characteristic of a deficiency of magnesium, nitrogen and many other elements, iron deficiency is the first and main reason chlorosis. Signs of iron chlorosis are yellowing or whitening of the interveinal space of the leaf plate, while the color of the veins themselves does not change. First of all, the upper (young) leaves are affected. The growth and development of the plant does not stop, but the newly emerging shoots have an unhealthy chlorotic color. Iron deficiency most often occurs in acidic soils.

Iron deficiency is treated with special preparations containing iron chelate: Ferrovit, Mikom-Reak Iron Chelate, Micro-Fe. Iron chelate can also be made by yourself by mixing 4g. ferrous sulfate from 1 liter. water and adding 2.5 g to the solution. citric acid. One of the most effective folk remedies for iron deficiency is to stick a few old rusty nails into the soil.

[!] How do you know that the iron content in the soil has returned to normal? Young, growing leaves are normal green in color.

Magnesium. About 20% of this substance is contained in the chlorophyll of the plant. This means magnesium is essential for proper photosynthesis. In addition, the mineral is involved in redox processes.

When there is not enough magnesium in the soil, chlorosis also occurs on the leaves of the plant. But, unlike the signs of iron chlorosis, the lower, older leaves first of all suffer. The color of the leaf plate between the veins changes to reddish, yellowish. Spots appear throughout the leaf, indicating tissue dying. The veins themselves do not change their color, and the general color of the leaves resembles a herringbone pattern. Often, with a lack of magnesium, you can see deformation of the sheet: curling and wrinkling of the edges.

To eliminate the lack of magnesium, special fertilizers are used that contain a large amount of the necessary substance - dolomite flour, potassium magnesium, magnesium sulfate. Wood ash and ash make up the magnesium deficiency well.

Copper important for the correct protein and carbohydrate processes in the plant cell and, accordingly, the development of the plant.

Excessive content of peat (humus) and sand in the soil mixture often leads to a copper deficiency. Popularly, this disease is called the white plague or white-mouthed. Citrus houseplants, tomatoes, and cereals are especially sensitive to the lack of copper. The following signs will help to reveal the lack of copper in the soil: general lethargy of leaves and stems, especially the upper ones, delay and arrest of the growth of new shoots, the death of the apical bud, white spots at the tip of the leaf or throughout the leaf plate. In cereals, leaf twisting into a spiral is sometimes observed.

For the treatment of copper deficiency, copper-containing fertilizers are used: superphosphate with copper, copper sulfate, pyrite cinders.

Zinc has a great influence on the rate of redox processes, as well as on the synthesis of nitrogen, carbohydrates and starches.

Zinc deficiency is usually found in acidic boggy or sandy soils. Symptoms of zinc deficiency are usually localized on the leaves of the plant. This is a general yellowing of the leaf or the appearance of individual spots, often spots become more saturated, bronze color. Subsequently, the tissue in such areas dies off. First of all, the symptoms appear on the old (lower) leaves of the plant, gradually rising higher and higher. In some cases, spots may appear on the stems as well. The newly emerging leaves are abnormally small and covered with yellow specks. Sometimes you can observe the upward curling of the sheet.

In case of zinc deficiency, zinc-containing complex fertilizers or zinc sulfate are used.

Bor. With the help of this element, the plant fights viral and bacterial diseases. In addition, boron is actively involved in the growth and development of new shoots, buds, and fruits.

Swampy, calcareous and acidic soils very often lead to boric starvation of the plant. Boron deficiency especially affects different kinds beets and cabbage. Boron deficiency symptoms appear primarily on young shoots and upper leaves of the plant. The color of the leaves changes to light green, the leaf plate is twisted into a horizontal tube. The veins of the leaf turn dark, even black, and break when bent. The upper shoots suffer especially strongly, up to death, and the growing point is affected, as a result of which the plant develops with the help of lateral shoots. The formation of flowers and ovaries slows down or completely stops, flowers and fruits that have already appeared are crumbling.

Boric acid will help to compensate for the lack of boron.

[!] Apply boric acid it is necessary with the utmost care: even a small overdose will lead to the death of the plant.

Molybdenum. Molybdenum is essential for photosynthesis, synthesis of vitamins, nitrogen and phosphorus metabolism, in addition, the mineral is a component of many plant enzymes.

If a large number of brown or brown specks have appeared on the old (lower) leaves of the plant, and the veins remain of a normal green color, the plant may lack molybdenum. In this case, the surface of the leaf is deformed, swelling, and the edges of the leaves curl. New young leaves do not change color at first, but over time, mottling appears on them. The manifestation of molybdenum deficiency is called "Viptail Disease"

Molybdenum deficiency can be compensated for with fertilizers such as ammonium molybdate and ammonium molybdate.

Manganese required for synthesis ascorbic acid and sugars. In addition, the element increases the content of chlorophyll in the leaves, increases the plant's resistance to unfavorable factors, and improves fruiting.

Manganese deficiency is determined by the pronounced chlorous color of the leaves: the central and lateral veins remain a rich green color, and the interveinal tissue becomes lighter (becomes light green or yellowish). Unlike iron chlorosis, the pattern is not so pronounced, and the yellowness is not so bright. At first, symptoms can be seen at the base of the upper leaves. Over time, as the leaves age, the chlorotic pattern diffuses, and stripes appear on the leaf blade along the central vein.

For the treatment of manganese deficiency, manganese sulfate or complex fertilizers containing manganese are used. From folk remedies you can use a weak solution of potassium permanganate or diluted manure.

Nitrogen- one of the most important elements for a plant. There are two forms of nitrogen, one of which is required for oxidative processes in the plant, and the other for reductive ones. Nitrogen helps to maintain the required water balance, and also stimulates the growth and development of the plant.

Most often, a lack of nitrogen in the soil occurs in early spring, due to the low soil temperatures, which prevent the formation of minerals. Nitrogen deficiency is most pronounced at the stage early development plants: thin and sluggish shoots, small leaves and inflorescences, low branching. In general, the plant does not develop well. In addition, the lack of nitrogen can be indicated by a change in leaf color, in particular, the color of the veins, both central and lateral. With nitrogen starvation, the veins first turn yellow, and then the leaf veins turn yellow. Also, the color of the veins and leaves can become reddish, brown or light green. Symptoms appear primarily on older leaves, eventually affecting the entire plant.

Lack of nitrogen can be replenished with fertilizers containing nitrate nitrogen (potassium, ammonium, sodium and other nitrates) or ammonium nitrogen (ammophos, ammonium sulfate, urea). A high nitrogen content is present in natural organic fertilizers.

[!] In the second half of the year nitrogen fertilizers should be excluded, as they can interfere with the transition of the plant from a state of dormancy and preparation for wintering.

Phosphorus. This trace element is especially important during flowering and fruit formation, as it stimulates plant development, including fruiting. Phosphorus is also necessary for proper wintering, therefore the best time for the introduction of fluoride fertilizers - the second half of the summer.

Signs of phosphorus deficiency are difficult to confuse with any other symptoms: leaves and shoots are stained bluish, the glossiness of the leaf surface is lost. In especially advanced cases, the color may even be purple, purple or bronze. On the lower leaves, areas of dead tissue appear, then the leaf completely dries out and falls off. Fallen leaves are dark, almost black. At the same time, young shoots continue to develop, but they look weakened and depressed. In general, the lack of phosphorus affects overall development plants - the formation of inflorescences and fruits slows down, productivity decreases.

Treatment of phosphorus deficiency is carried out with the help of phosphorus fertilizers: phosphate flour, potassium phosphate, superphosphate. Poultry manure contains a large amount of phosphorus. Ready-made phosphorus fertilizers dissolve in water for a long time, so they must be applied in advance.

Potassium- one of the main elements of the mineral nutrition of the plant. Its role is enormous: maintaining water balance, enhancing plant immunity, enhancing resistance to stress, and much more.

An insufficient amount of potassium leads to a marginal burn of the leaf (deformation of the leaf edge, accompanied by drying). Brown spots appear on the leaf plate, the veins look as if pressed into the leaf. Symptoms appear primarily on older leaves. Often, a lack of potassium leads to active leaf fall during the flowering period. The stems and shoots droop, the development of the plant slows down: the emergence of new buds and shoots, the setting of fruits is suspended. Even if new shoots grow, their shape is underdeveloped and ugly.

Such supplements as potassium chloride, potassium magnesium, potassium sulfate, wood ash help to fill the lack of potassium.

Calcium important for the proper functioning of plant cells, protein and carbohydrate metabolism. The root system is the first to suffer from a lack of calcium.

Signs of calcium deficiency are manifested, first of all, on young leaves and shoots: brown spotting, curvature, twisting. Later, already formed and newly emerging shoots die off. Lack of calcium leads to impaired assimilation of other minerals, therefore, signs of potassium, nitrogen or magnesium starvation may appear on the plant.

[!] It should be noted that indoor plants rarely suffer from calcium deficiency, as tap water contains quite a lot of salts of this substance.

Lime fertilizers help to increase the amount of calcium in the soil: chalk, dolomite limestone, dolomite flour, slaked lime and many others.

Excess micronutrients

Too much mineral content in the soil is just as harmful to the plant as a deficiency. Usually this situation develops in the case of overfeeding with fertilizers and oversaturation of the soil. Failure to comply with the dosage of fertilizers, violation of the time and frequency of feeding - all this leads to an excessive content of minerals.

Iron. Excess iron is very rare and usually causes difficulty in the absorption of phosphorus and manganese. Therefore, the symptoms of an excess of iron are similar to those of a deficiency of phosphorus and manganese: a dark, bluish shade of leaves, cessation of plant growth and development, and dying off of young shoots.

Magnesium. If there is too much magnesium in the soil, calcium ceases to be absorbed, respectively, the symptoms of an excess of magnesium are generally similar to the symptoms of calcium deficiency. These are the twisting and dying off of leaves, the curved and torn shape of the leaf plate, a delay in the development of the plant.

Copper. With an excess of copper on the lower, older leaves, brownish spots appear, subsequently these parts of the leaf, and then the entire leaf, die off. Plant growth slows down significantly.

Zinc. When there is too much zinc in the soil, the leaf of the plant becomes covered with whitish watery spots on the underside. The surface of the leaf becomes bumpy, subsequently the affected leaves fall off.

Bor. Excessive boron content is manifested primarily on the lower, older leaves in the form of small brownish spots. Over time, the spots grow in size. The affected areas, and then the entire leaf, die off.

Molybdenum. In the case of an overabundance of molybdenum in the soil, the plant absorbs copper poorly, so the symptoms are similar to those of a copper deficiency: general lethargy of the plant, slowing down the development of the growth point, light spots on the leaves.

Manganese. An excess of manganese in its characteristics resembles the magnesium starvation of a plant: chlorosis on older leaves, spots of different colors on the leaf plate.

Nitrogen. Too much nitrogen leads to a rapid build-up of green mass to the detriment of flowering and fruiting. In addition, an overdose of nitrogen in combination with excessive watering significantly acidifies the soil, which in turn provokes the formation of root rot.

Phosphorus. An excessive amount of phosphorus interferes with the absorption of nitrogen, iron and zinc, as a result of which symptoms characteristic of a deficiency of these elements develop.

Potassium. If there is too much potassium in the soil, the plant stops absorbing magnesium. There is a slowdown in the development of the plant, the leaves acquire a pale green color, a burn occurs along the contour of the leaf.

Calcium. An excess of calcium manifests itself in the form of interveinal chlorosis. This is because too much calcium makes it difficult to absorb iron and manganese.

Learn about the importance of powerful micronutrients and typical mistakes diet, which lead to their deficiency.

With the rise in popularity of the "flexible diet" among fitness aficionados, macronutrients have become a major topic of discussion. And micronutrients began to seem like an outdated concept.

What's more, even enthusiasts healthy way life often does not know whether they receive a sufficient amount of and.

A public health and nutrition survey found that more than 50 percent of the country's adult population is deficient in at least five essential micronutrients - vitamins D, E and A, omega-3 fatty acids and magnesium.

In front of you short review micronutrients that are most often lacking in our diet. Why are they called indispensable, how to recognize the signs of their deficiency, and in what products are they contained in an amount that can fully meet your needs?

A big problem; 93% of people over the age of 19 receive less than the recommended average daily requirement.

Why is it irreplaceable. This fat-soluble vitamin helps your body absorb calcium, an essential mineral that keeps bones strong and healthy, participates in neuromuscular impulse transmission, activates multiple functions of the immune system, and reduces inflammation. Vitamin D may even be beneficial in maintaining normal body weight.

Deficiency symptoms. Inadequate vitamin D intake is usually indicated by bone pain and muscle weakness. Other likely symptoms include depression and chronic bowel problems.

Food sources. Few foods that contain vitamin D include oily fish, beef liver, cheese, egg yolk, and fortified foods (breakfast cereals, some brands of milk, artificial dairy products, orange juice and yogurt). Direct sunlight stimulates the synthesis of vitamin D in the skin, but people with darker skin colors and those living in northern latitudes usually do not have enough.

Vitamin D is found in fatty fish, beef liver, cheese, egg yolk, and fortified foods (breakfast cereals, artificial dairy products, orange juice, and yogurt)

Recommendations. Since not many foods contain vitamin D, I suggest taking it at a dosage of 2000-4000 IU to ensure that your needs are covered. I also recommend getting at least 15% of your calories from fat in order to create optimal conditions for the absorption of fat-soluble vitamins, which include vitamin D.

The second in the list of deficient micronutrients. More than 90% of adults receive less than the average daily requirement.

Why is it irreplaceable. Vitamin E is a fat-soluble vitamin that exists in eight chemical forms. The most active is alpha-tocopherol. This powerful antioxidant is involved in cellular signaling systems, gene expression, immune response, and muscle repair. Vitamin E is essential for the synthesis of prostaglandins, hormone-like substances that regulate all body functions - from blood pressure before muscle contraction.

Deficiency symptoms. Vitamin E deficiency is rarely clinically diagnosed. This condition manifests itself as muscle weakness, loss of muscle mass, abnormal eye movements, vision problems and, finally, liver and kidney dysfunction. However, low levels of vitamin E are ubiquitous and can manifest as digestive upset, hair loss, muscle weakness, slow wound healing, and leg cramps.

Food sources. Unlike vitamin D, many foods are high in vitamin E. Nuts, seeds, and vegetable oils lead the list of the best sources of alpha-tocopherol. Green leafy vegetables and fortified cereals are found in impressive amounts.

Nuts, seeds, and vegetable oils lead the list of the best sources of alpha-tocopherol. Considerable amounts are found in green leafy vegetables and fortified cereals

Recommendations. Make sure you get at least 15% of your total calories from fat. Make nuts, nut butters, seeds, and vegetable oils (such as coconut or canola oil) part of your daily diet.

According to the Expert Commission on Nutrition, inadequate intake is typical for 70% of the adult population.

Why are irreplaceable. Omega-3s are considered essential fatty acids because the body cannot synthesize them without support from dietary sources. These fatty acids are an integral part of cell membranes and help regulate blood lipids, blood clots and vasodilation. The concentration of omega-3 fats in the brain is high, so they affect cognitive and behavioral functions.

Omega-3s play a prominent role in body shaping. As part of cell membranes, omega-3 fats can increase the sensitivity of cells to insulin, helping the body use it more efficiently for energy and muscle growth. Interestingly, 8-week omega-3 supplementation (4 grams per day) significantly increases lean mass by lowering cortisol levels and increasing protein synthesis (muscle growth) by 30% by inducing the mTOR mechanism.

Deficiency symptoms. Omega-3 deficiency can cause fatigue, memory impairment, dry skin, heart problems, circulatory problems, mood swings, or depression. However, not everyone with an omega-3 deficiency will notice these symptoms.

Food sources. The three main omega-3 fatty acids are DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found in seafood; good choice there will be salmon, cod, mackerel, tuna, seaweed and algae; free-range chicken eggs and meat, grass-fed beef are suitable. A third acid, ALA, is found in dark green leafy vegetables, flax and hemp seeds, walnuts, and vegetable oils such as avocado and canola oil, linseed oil, peanut and olive. DHA and EPA are considered more beneficial than ALA because ALA must first be converted to one of the other two forms.

Recommendations. Try to include at least two oily fish meals in your weekly menu, or take a 1000 mg supplement fish oil of the highest quality, which contains at least 300 mg of DHA in combination with 200 mg of EPA. Vegans can use seaweed oil. You should also cut back on foods rich in omega-6 oils that trigger inflammation. They are abundant in processed foods, corn, soybeans, safflower and sunflower oil, and vegetable oil blends.

The fourth line is occupied by magnesium; 54% of adults receive less than the average daily requirement.

Why is it irreplaceable. The role of magnesium is surprisingly diverse. For example, over 300 enzyme systems in the body depend on magnesium! These enzymes control everything from blood pressure to blood sugar levels, muscle function and nervous activity. Magnesium is essential for energy generation systems (oxidative phosphorylation, glycolysis) and DNA synthesis, formation bone tissue and muscle fiber hypertrophy. Muscle contraction, heart rate, and even connections in the nervous system are simply impossible without magnesium.

Deficiency symptoms. Magnesium deficiency is usually indicated by decreased appetite, nausea, vomiting, fatigue, and muscle weakness. However, long before the onset of clinical deficiency, insufficient magnesium intake can lead to anxiety, hyperactivity, insomnia, muscle spasms and cramps, and fibromyalgia. Some signs of aging (loss of muscle mass, increased blood pressure, and deterioration in function nervous system) to some extent may be associated with a lack of magnesium in the body.

Food sources. Good sources of magnesium are green leafy vegetables (spinach, beets), nuts (almonds, cashews), seeds (sesame and sunflower), fish, tofu, beans, whole grains (oatmeal, quinoa), bananas, dried fruit, and dark chocolate.

Good sources of magnesium are green leafy vegetables (spinach, beets), nuts (almonds, cashews), seeds (sesame and sunflower), fish, tofu, beans, whole grains (oatmeal, quinoa), bananas, dried fruit, and dark chocolate

Recommendations. There are enough dietary sources of magnesium, so the main goal is to minimize factors that reduce the level of magnesium in the blood, for example, sugary sodas, chronic stress, and taking diuretics. For most people, I recommend taking magnesium (in the form of magnesium citrate) in an amount of 200-300 mg per day. Epsom salts and magnesium oil spray can be used topically.

Vitamin A deficiency closes the top five problems. More than 45% of the population receive less than the average daily requirement.

Why is it irreplaceable.- a fat-soluble vitamin that improves vision, immunity, reproductive function and fetal development. Vitamin A also plays a critical role in maintaining the health and function of the heart, lungs, kidneys and other organs.

Deficiency symptoms. Inadequate intake of vitamin A can lead to night blindness, double vision, irritation and dryness of the skin, headaches, dizziness, nausea, muscle and joint pain, imbalance.

Food sources. Foods high in vitamin A include organic meats, salmon and other fatty fish, green leafy vegetables, orange and yellow fruits and vegetables (peppers, carrots, pumpkin, cantaloupe, apricots, mangoes), dairy products, and fortified cereals.

Foods high in vitamin A include organic meats, oily fish, green leafy vegetables, orange and yellow fruits and vegetables (peppers, carrots, pumpkin, melon, apricots, mangoes), dairy products, and fortified cereals

Recommendations. Most people don't need vitamin A supplements; they just need to eat more fruits and vegetables! Taking megadoses of vitamin A supplements can be dangerous, so it's best to stick with dietary sources.

It may seem like there is a lot of information, but completely ignoring micronutrients is a big mistake! In the long term, this can lead to dire consequences, and from an aesthetic point of view, it can slow down fat burning and muscle growth.

The first and foremost step is building a diet based on a variety of natural foods. By adding multivitamins, vitamin D and magnesium supplements, you are on the right track to beautiful body, health and longevity.

Minerals are more important to our existence than vitamins, for some reason they are unfair

less attention is paid. Check which applies to you.

Symptoms of a lack of minerals in the human body

CALCIUM

Poor bone growth; Osteoporosis.

Crumbling teeth.

Joint pain.

Painful cramps in the feet.

Tingling sensation in hands or steps.

Nervous tics or twitching.

Brittle fingernails.

Tooth decay, toothache.

Cramps during sleep or exercise.

Pain in the forearms or biceps.

Numbness or numbness.

Insomnia.

Profuse menses.

CHROMIUM

Hypoglycemia (sugar cravings)

Intolerance to alcohol.

Symptoms similar to diabetes.

IODINE

Chronic fatigue.

Poor mental performance.

Enlargement of the thyroid gland; goiter.

Weight gain.

Strong heartbeat.

High blood cholesterol.

Brittle nails.

Dry hair.

IRON

Flat or spoon-shaped nails.

Rapid pulse.

Ice craving.

Pallor of the inner side of the lower eyelid.

General apathy.

Lack of stamina and vitality.

Inability to concentrate.

Intense menstrual pain.

MAGNESIUM

Loss of appetite.

Painful and cold hands and feet.

Irregular heart rate.

Anxiety, confusion, irritability.

Poor coordination.

Processes on the bones.

Muscle spasms and seizures.

High blood pressure.

Looseness or tenderness of the teeth.

Nausea or dizziness.

Increased sensitivity to noise.

Insomnia; hyperactivity.

MANGANESE

Loss of tone or strength of the ligaments.

Abnormal heart rhythm.

Sports injury propensity.

Decrease in strength.

Weight loss.

POTASSIUM

Unusual thirst.

Swelling of the ankles or hands.

Irregular heart rate, palpitations.

Muscle pain after exercise.

SELENIUM

Muscle regeneration.

Psoriasis.

Cardiomyopathy.

Increased risk of cancer.

Cystitis fibrosis.

ZINC

Slow healing of cuts and wounds.

Loss of smell and taste.

Brittle nails.

Sterility or impotence.

Sleep disturbance.

Pernicious anemia.

Hair loss.

Susceptibility to infections.

Stretch marks.

White spots on the nails.

Loss of appetite.

Diseases of the prostate gland.

To effectively replenish the deficiency of minerals and vitamins in the body, select the complex in which the most vitamins and minerals are lacking for you. Perhaps it will be two, three or more separate vitamins. In case of deficiency, it is necessary to take the first 2 weeks a dosage 2 times higher than that indicated on the package, and then return to the recommended dosage.

Poor digestion- even if you eat good food, ineffective digestion limits the body's absorption of minerals

Trauma- Physical damage to the skin and bones increases the need for zinc, vitamin E, and other nutrients involved in the cell-building mechanism.

Antibiotics essential for dangerous bacteria, destroy the beneficial bacteria in the gut, which synthesize substances such as vitamin K and folacin ( folic acid). They reduce the level of vitamin B, so B vitamins should not be taken during antibiotic therapy, since the latter negates their therapeutic effect.

Stress(chemical, physical, emotional, mental) increases the need for vitamins B2, B5, B6 and C. Air pollution increases the need for vitamin E.

Over-processing food, i.e. prolonged cooking, reheating leads to oxidation and destruction of vitamins A, B-group, C and E.

Smoking inhibits vitamins C, E, and beta-carotene.

Permanent drinking too hot liquids or an excess of irritants such as coffee, tea, or spices reduce the production of digestive fluids, which leads to impaired extraction of vitamins and minerals from food.

Over the past 30 years, due to the scarcity of soil, cabbage has lost 85% of vitamin C, 81% of iron, Apples have lost 40% of iron, 42.5% of vitamin C, Vitamin A has completely disappeared in beef, PUFAs have decreased by 68%, and 36% have decreased iron. It is impossible to provide the body with all the necessary conventional means, then it is necessary to increase the volume of food by 2-3 times, but processing this amount of food requires a lot of energy.

Do not wait until the deficiency of vitamins and minerals begins to manifest itself in the symptoms of diseases, start preventive courses with natural preparations.

GUM BLEEDING is a sign of a lack of vitamin C in the body. Goose skin on the elbows is a sign of a lack of vitamin C and A in the body.

What unpleasant symptoms say

GUM BLEEDING- This is a sign of a lack of vitamin C in the body. You need to pay attention to your diet, eat more onions, garlic, fruits, vegetables. It is useful to drink rosehip infusion, pine needles decoction.

You can bring the gums back to normal by rinsing the mouth with a composition of alcohol tincture calamus and propolis or a weak solution of hydrogen peroxide according to Neumyvakin.

GOESKIN ON THE ELBOWS- This is a sign of a lack of vitamin C and A in the body. Vitamin A is very abundant in all orange vegetables and fruits: carrots, pumpkin, tomatoes, apricots, dried apricots, etc. It should be noted that vitamin A is absorbed only in combination with vegetable or animal fats.

DRY BODY SKIN- lack of vitamin E. There is a lot of it in nuts, oily fish, vegetable oils.

BREAKING NAILS AND BAD HAIR- the body lacks B vitamins and calcium. There are many B vitamins in grain sprouts, whole grain cereals, and whole bread.

IRRITABILITY AND BAD SLEEP- this suggests that the body lacks Mg and K. Eat more dried apricots, prunes, beets.

LOTS OF SALT IN THE DIET(pickled tomatoes, cucumbers, herring) is a sign of an infection in the body, or inflammation has worsened, especially in the genitourinary system.
IF YOU HAVE CONTRASTING LEGS AT NIGHT - a sign of a lack of potassium and magnesium in the body. It is necessary to pay attention to foods that contain these mineral elements.

YOU CAN'T REMAIN SWEET, it is possible that your nervous system is working out, and you need a quick energy boost - glucose. Well, if you don’t have diabetes, then it’s not forbidden. Only in this case, you need honey, dark chocolate, so that there are no problems from the outside gastrointestinal tract.

Cravings for acidic foods - you may have low acidity. And vice versa - if you cannot eat lemon, even kefir, you have heartburn, heaviness in the stomach, then you have increased acidity gastric juice... In both cases, it is necessary to restore the acidity of the gastric juice.

IF YOU Pull for bitter, then you have problems with the gastrointestinal tract. A very mild, intelligent cleansing of the body is suitable here. WANT SPECIAL, consume a little - it stimulates digestion. But too much - irritates the gastrointestinal mucosa. Do not take on an empty stomach. As well as too cold water on an empty stomach, it suppresses the digestive process. Therefore, think and be reasonable.

NEED FOR FRESH FOOD - you have gastritis, liver problems. Help your body, as fresh alkaline food relieves cramps, soothes the stomach.

IF THE FOOD SEEMES FRESH, tasteless, then it speaks of depression.

IF YOU LIKE TO LOAD SEEDS, you may be lacking in antioxidants. Chew on your health, you just need to remember that they must be washed, slightly dried. And your hands must be clean.

IF YOU LIKE SEAFOOD, most likely, we are talking about a lack of iodine in the body. Eat, you can pay attention to walnuts, iodized salt.

IF YOU LOVE ACID TOO MUCH, you stimulate the liver, gall bladder... The body itself requires these products. Eat lemon, cranberries. In addition, during colds, you need a lot of vitamin C, which, in fact, contains a lot of it. published by

P.S. And remember, just by changing your consciousness - together we are changing the world! © econet

With age, the content of many trace elements (aluminum, chlorine, lead, fluorine, nickel) in the body increases. This manifests itself in diseases of "accumulation" - Alzheimer's disease, Parkinson's disease, amyotrophic lateral sclerosis develop.

Deficiency or excess of macro-, microelements in our time is largely due to the nature of the diet, which is dominated by refined, processed and canned foods, purified and softened drinking water. Added to this is alcohol abuse. Stress, physical or emotional, can also cause deficiencies in essential macro and micronutrients.

Excessive use of synthetic drugs also leads to microelementosis:

Diuretics can cause deficiency of potassium, magnesium, calcium, excess sodium;

Antacids, citramone contain aluminum, which, accumulating, contributes to the development of cerebrovascular diseases and osteomalacia;

Contraceptives, antiarrhythmic drugs cause copper imbalance with the possible occurrence of arthritis and arthrosis.

Possible diseases with a lack of trace elements

· Iron - causes a violation of the formation of red blood cells (erythropoiesis); growth disorder; tiredness throughout the day and frequent awakenings at night; increased risk infectious diseases; anemia, unnatural pallor of the skin; general deterioration in well-being; brittle hair and nails; frequent headaches; irritability; shallow and rapid breathing; gastrointestinal diseases; constipation and cracks in the corners of the mouth.

· Magnesium - causes apathy, itching, muscular dystrophy and cramps; diseases of the gastrointestinal tract; heart rhythm disorder; aging of the skin; fears; nervousness; impatience; insomnia; headache; constant feeling of tiredness; uncontrollable irritation. With a lack of magnesium, the body "steals" it from the bones. With prolonged magnesium deficiency in the body, there is an increased deposition of calcium salts in the walls of arterial vessels, heart muscle and kidneys.

Potassium - causes muscular dystrophy, muscle paralysis, impaired transmission of nerve impulses and heart rhythms, as well as edema and sclerosis.

· Calcium - causes osteoporosis, convulsions. A decrease in its concentration in the blood is fraught with dysfunctions of the nervous system. With an excess of calcium in the body, it is deposited in various organs and tissues.

· Sodium - causes hypotension, tachycardia, muscle cramps.

· Phosphorus - causes growth disorders, bone deformities, rickets, osteomalacia. Lack of phosphorus is facilitated by an excess of calcium with a deficiency of proteins and vitamin D, this is manifested by loss of appetite, apathy, decreased mental and physical performance, and weight loss. Excess disrupts the absorption of calcium from the intestines, inhibits the formation active form vitamin D, binds part of the calcium in the blood, which leads to its excretion from the bones and the deposition of calcium salts in the kidneys and blood vessels.

Iodine - causes Graves' disease (diffuse toxic goiter), which is characterized by an increase in the function of the thyroid gland, accompanied by an increase in its size, due to autoimmune processes in the body, as well as a slowdown in the development of the central nervous system.

· Manganese - causes weight loss, dermatitis, nausea, vomiting.

Cobalt - causes an increase in synthesis nucleic acids... Cobalt, manganese and copper prevent early gray hair and improve the condition, and also participates in the general recovery of the body after serious illnesses.

· Copper - causes anemia.

· Fluorine - causes impaired growth; violation of the mineralization process. Lack of fluoride causes tooth decay. An excess of fluoride causes osteochondrosis, a change in the color and shape of teeth, and bone growths.

· Zinc - causes impaired growth, poor wound healing, lack of appetite, impaired taste, and enlargement of the prostate.

Selena - Causes anemia, cardiomyopathy, impaired growth and bone formation. There is a high risk of cancer of the rectum, breast, uterus and ovaries, prostate, Bladder, lungs and skin.

Chromium - forces the body to work with renewed energy to maintain the sugar balance. As a result, there is an urgent need for sweets. Excess chromium in dust causes asthma.

· Molybdenum - causes disturbances in the exchange of sulfur-containing amino acids, as well as dysfunctions of the nervous system.

Vitamins, their classification, biological value, sources and rationing in the diet. The influence of culinary processing, food storage on the content of vitamins in them. Rationing of vitamins in the diet. Diseases of vitamin deficiency, their prevention.

Vitamins are low molecular weight compounds that

They are not synthesized in the body, but come from the outside with food

Have a biological effect in small and very small doses

Are not a source of energy

They act either independently or are part of enzymes

Water-soluble vitamins include B 1, B 2, B 3, B 6, B 12, C, PP, H, P, folic acid.