Macroelements are substances beneficial to the body, the daily requirement for a person is 200 mg.

Deficiency of macroelements leads to metabolic disorders and dysfunction of most organs and systems.

There is a saying: we are what we eat. But, of course, if you ask your friends when was the last time they ate, for example, sulfur or chlorine, you will inevitably get a surprised response. Meanwhile, almost 60 chemical elements “live” in the human body, the reserves of which we, sometimes without realizing it, replenish from food. And approximately 96 percent of each of us consists of just 4 chemical names representing a group of macronutrients. And this:

• oxygen (65% in every human body);
• carbon (18%);
• hydrogen (10%);
• nitrogen (3%).

The remaining 4 percent are other substances from the periodic table. True, there are much fewer of them and they represent another group of useful nutrients - microelements.

For the most common chemical elements-macronutrients, it is customary to use the mnemonic name CHON, composed of capital letters of the terms: carbon, hydrogen, oxygen and nitrogen in Latin (Carbon, Hydrogen, Oxygen, Nitrogen).

Nature has assigned quite broad powers to macroelements in the human body. It depends on them:

• formation of the skeleton and cells;
• body pH level;
• proper transportation of nerve impulses;
• adequacy of chemical reactions.

As a result of many experiments, it was established: every day a person needs 12 minerals (iron, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, chlorine). But even these 12 cannot replace the functions of nutrients.

Almost every chemical element plays a significant role in the existence of all life on Earth, but only 20 of them are the main ones.

These elements are divided into:

• 6 main biogenic elements (represented in almost all life on Earth and often in fairly large quantities);
• 5 minor nutrients (found in many living things in relatively small quantities);
• microelements (essential substances needed in small quantities to support the biochemical reactions on which life depends).

Among the nutrients there are:

• macroelements;

The main biogenic elements, or organogens, are a group of carbon, hydrogen, oxygen, nitrogen, sulfur, and phosphorus. Minor nutrients are represented by sodium, potassium, magnesium, calcium, and chlorine.

Oxygen (O)

It is the second most abundant substance on Earth. It is a component of water, and it is known to make up approximately 60 percent of the human body. In gaseous form, oxygen becomes part of the atmosphere. In this form, it plays a decisive role in maintaining life on Earth, promoting photosynthesis (in plants) and respiration (in animals and humans).

Carbon (C)

Carbon can also be considered synonymous with life: the tissues of all creatures on the planet contain the carbon compound. In addition, the formation of carbon bonds contributes to the production of a certain amount of energy, which plays a significant role in the occurrence of important chemical processes at the cellular level. Many compounds that contain carbon ignite easily, releasing heat and light.

Hydrogen (H)

It is the lightest and most abundant element in the Universe (particularly in the form of the diatomic gas H2). Hydrogen is reactive and flammable. Forms explosive mixtures with oxygen. Has 3 isotopes.

Nitrogen (N)

Element with atomic number 7 is the main gas in the Earth's atmosphere. Nitrogen is found in many organic molecules, including amino acids, which are components of proteins and nucleic acids that form DNA. Almost all nitrogen is produced in space - so-called planetary nebulae, created by aging stars, enrich the Universe with this macronutrient.

Other macronutrients

Potassium (K)

(0.25%) is an important substance responsible for electrolyte processes in the body. In simple words: transports charge through liquids. This helps regulate the heartbeat and transmit impulses to the nervous system. Also involved in homeostasis. A deficiency of the element leads to heart problems, including heart failure.

Calcium (1.5%) is the most abundant nutrient in the human body - almost all reserves of this substance are concentrated in the tissues of teeth and bones. It is calcium that is responsible for muscle contraction and protein regulation. But the body will “eat” this element from the bones (which is dangerous for the development of osteoporosis) if it senses its deficiency in the daily diet.

Necessary for plants to form cell membranes. Animals and humans need this macronutrient to maintain healthy bones and teeth. In addition, calcium plays the role of a “moderator” of processes in the cytoplasm of cells. In nature it is present in many rocks (chalk, limestone).

In the human body calcium:

• affects neuromuscular excitability - participates in muscle contraction (hypocalcemia leads to seizures);
• regulates glycogenolysis (the breakdown of glycogen to the state of glucose) in muscles and gluconeogenesis (the formation of glucose from non-carbohydrate formations) in the kidneys and liver;
• reduces the permeability of capillary walls and cell membranes, thereby enhancing anti-inflammatory and antiallergic effects;
• promotes blood clotting.

Calcium ions are important intracellular messengers that influence the production of insulin and digestive enzymes in the small intestine.

The absorption of Ca depends on the phosphorus content in the body. The metabolism of calcium and phosphate is regulated hormonally. Parathyroid hormone (parathyroid hormone) releases Ca from the bones into the blood, and calcitonin (thyroid hormone) promotes the deposition of the element in the bones, thereby reducing its concentration in the blood.

Magnesium (Mg)

Magnesium (0.05%) plays a significant role in the structure of the skeleton and muscles.

Is a participant in more than 300 metabolic reactions. A typical intracellular cation, an important component of chlorophyll. Present in the skeleton (70% of the total) and in the muscles. An integral part of body tissues and fluids.

In the human body, magnesium is responsible for relaxing muscles, removing toxins, and improving blood flow to the heart. A deficiency of the substance disrupts digestion and slows growth, leads to fatigue, tachycardia, insomnia, and PMS increases in women. But an excess of macronutrients almost always leads to the development of urolithiasis.

Sodium (Na)

(0.15%) is an electrolyte contributing element. It helps transmit nerve impulses throughout the body and is also responsible for regulating fluid levels in the body, protecting against dehydration.

Sulfur (S)

Sulfur (0.25%) is found in 2 amino acids that form proteins.

Phosphorus (1%) is concentrated preferentially in bones. But in addition, it contains the ATP molecule, which provides cells with energy. Present in nucleic acids, cell membranes, bones. Like calcium, it is necessary for the proper development and functioning of the musculoskeletal system. In the human body it performs a structural function.

Chlorine (Cl)

Chlorine (0.15%) is typically found in the body in the form of a negative ion (chloride). Its functions include maintaining water balance in the body. At room temperature, chlorine is a poisonous green gas. A strong oxidizing agent, it easily enters into chemical reactions, forming chlorides.

The role of macroelements for humans

Macronutrient	Benefits for the body	Consequences of shortage	Sources
Potassium	An integral part of intracellular fluid, it corrects the balance of alkali and acids, promotes the synthesis of glycogen and proteins, and affects muscle function.	Arthritis, muscle diseases, paralysis, impaired transmission of nerve impulses, arrhythmia.	Yeast, dried fruits, potatoes, beans.
Strengthens bones, teeth, promotes muscle elasticity, regulates blood clotting.	Osteoporosis, seizures, deterioration of hair and nails, bleeding gums.	Bran, nuts, different varieties of cabbage.
Magnesium	Affects carbohydrate metabolism, reduces cholesterol levels, and gives tone to the body.	Nervousness, numbness of the limbs, pressure surges, pain in the back, neck, head.	Cereals, beans, dark green vegetables, nuts, prunes, bananas.
Sodium	Controls the acid-base composition, improves tone.	Disharmony of acids and alkalis in the body.	Olives, corn, greens.
Sulfur	Promotes energy and collagen production, regulates blood clotting.	Tachycardia, hypertension, constipation, joint pain, deterioration of hair condition.	Onions, cabbage, beans, apples, gooseberries.
Participates in the formation of cells, hormones, regulates metabolic processes and the functioning of brain cells.	Fatigue, absent-mindedness, osteoporosis, rickets, muscle spasms.	Seafood, beans, cabbage, peanuts.
Chlorine	Affects the production of hydrochloric acid in the stomach, participates in the exchange of fluids.	Decreased stomach acidity, gastritis.	Rye bread, cabbage, greens, bananas.

All life on Earth, from the largest mammal to the smallest insect, occupies different niches in the planet's ecosystem. But, nevertheless, almost all organisms are chemically created from the same “ingredients”: carbon, hydrogen, nitrogen, oxygen, sulfur and other elements from the periodic table. And this fact explains why it is so important to take care of adequate replenishment of essential macroelements, because without them there is no life.

But if in natural products their ratio is balanced, then in pharmaceutical vitamin complexes the balance is often upset. Below you will find out what functions macro- and microelements perform and what their significance is for the body.

What functions do macro- and microelements perform in the body?

Mineral substances – macroelements and microelements – have a significant influence on the absorption of vitamins in the human body.

Macronutrients- these are elements whose quantities are present in the cell in significant concentrations (whole and tenths of a percent). Macroelements include: hydrogen, oxygen, nitrogen and carbon, calcium, sulfur, phosphorus, sodium, potassium, chlorine, magnesium.

Microelements are contained in the cell in low concentrations (hundredths and thousandths of a percent and below). In total, there are more than 30 microelements in the cell. These include aluminum, iron, copper, manganese, zinc, cobalt, strontium, iodine, selenium, bromine, fluorine, boron, arsenic, etc.

The functions of macro- and microelements are very diverse. They affect the stability of colloidal compounds, enzyme activity, osmotic pressure of body fluids and a number of other physiological processes.

The main functions of macro- and microelements in the human body are listed below.

Hydrogen, oxygen, nitrogen and carbon are the main chemical elements from which proteins, fats, and carbohydrates are built.

Hydrogen ions determine the acidity of biological solutions.

Calcium, phosphorus and magnesium are important building materials for bone tissue.

Calcium is also necessary for muscle contraction and transmission of nerve impulses through synapses. It is one of the factors of the blood coagulation system.

Sulfur is part of amino acids and a number of biologically active substances.

Iodine plays an important role in the humoral regulation of body functions, as it is part of the thyroid hormones.

Iron is part of hemoglobin (ensures the implementation of its transport function).

Iron, zinc and cobalt are found in some enzymes and vitamins.

The occurrence and conduction of nerve impulses in the nervous system are associated with sodium, potassium, and chlorine ions.

Potassium is especially necessary for the normal functioning of the heart muscle.

Chlorine is also part of the hydrochloric acid in gastric juice.

Fluoride is part of tooth enamel.

Knowing about the functions of macro- and microelements in the human body, remember that in any food there is a close relationship between vitamins and minerals. In natural products, the balance between and minerals is maintained by nature itself. But the question of how the properties of vitamins, macro- and microelements in synthetic vitamin complexes are interconnected has not yet been sufficiently studied by science. Some experts, for example, insist that vitamin complexes should not contain minerals and trace elements, since they impair the absorption and absorption of vitamins. But, on the other hand, a lack or excess of macro- and microelements leads to serious disturbances in metabolic processes in the body, including the metabolism of vitamins. In general, given the functions of micro- and macroelements in the body, the debate on the topic “Vitamins and minerals - enemies or friends?” continue.

The role of macro and 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 encounter 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 importance of microelements in the human body

What are macro and microelements

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

Before you begin to study the functions of micro and macroelements, you need to understand their definition.

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

Vital macronutrients

In order for the body to function and there are no malfunctions in its work, it is necessary to take care of the regular sufficient supply of necessary macro and microelements. Information regarding this can be considered using tables as an example. 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.

Macronutrient name	Daily norm	Sources
Iron	10 – 15 mg	Products for the preparation of which wholemeal flour, beans, meat, and some types of mushrooms were used.
Fluorine	700 – 750 mg	Dairy and meat products, fish.
Magnesium	300 – 350 mg	Flour products, beans, green-skinned vegetables.
Sodium	550 – 600 mg	Salt
Potassium	2000 mg	Potatoes, beans, dried fruits.
Calcium	1000 mg	Milk products.

The recommended norms for the consumption of macronutrients, which were demonstrated in the first table, must be observed, because an imbalance in their use can lead to unexpected consequences. The second table will help you understand the required intake of microelements into the human body.

Name of trace element	Daily norm	Sources
Manganese	2.5 – 5 mg	Lettuce, beans.
Molybdenum	Not less than 50 mcg	Beans, cereals.
Chromium	Not less than 30 mcg	Mushrooms, tomatoes, dairy products.
Copper	1 – 2 mg	Sea fish, liver.
Selenium	35 – 70 mg	Meat and fish products.
Fluorine	3 – 3.8 mg	Nuts, fish.
Zinc	7 – 10 mg	Cereals, meat and dairy products.
Silicon	5 – 15 mg	Greens, berries, grains.
Iodine	150 – 200 mcg	Eggs, fish.

This table can be used as a visual example and will help guide you when creating a menu. The table is very useful and indispensable in cases of dietary adjustments caused by the occurrence of diseases.

The role of chemical elements

The role of microelements in the human body, as well as macroelements, is very great.

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

It is from the chemical elements that the first and second tables contain that metabolic processes 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 macroelements is as follows:

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

• The functions of magnesium are the most extensive among all macroelements. It takes part in the process of formation of bones, teeth, bile secretion, intestinal function, stabilization of the nervous system, and the coordinated functioning of the heart depends on it. This element is part of the fluid contained in the cells of the body. Considering the importance of this element, its deficiency will not go unnoticed, because complications caused by this fact can affect the gastrointestinal tract, the processes of bile separation, and the appearance of arrhythmia. A person feels chronic fatigue and often falls into a state of depression, which can affect sleep disturbances.
• The main task of phosphorus is energy conversion, as well as active participation in the formation of bone tissue. By depriving the body of this element, you may encounter some problems, for example, disturbances in the formation and growth of bones, the development of osteoporosis, and depression. To avoid all this, it is necessary to regularly replenish phosphorus reserves.
• Thanks to iron, oxidative processes occur, because it is included in 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 lies in the participation of each of them in the natural processes of the body. Insufficient intake can lead to a malfunction of the entire body. The role of microelements for every person is invaluable, so it is necessary to adhere to the daily norm of their consumption, which is contained in the table above.

Thus, microelements in the human body are responsible for the following:

• Iodine is necessary for the thyroid gland. Insufficient intake will lead to problems with the development of the nervous system, hypothyroidism.
• An element such as silicon ensures the formation of bone tissue and muscles, and is also part of the blood. A lack of silicon can lead to excessive bone weakness, increasing the likelihood of injury. The intestines and stomach suffer from deficiency.
• Zinc leads to rapid healing of wounds, restoration of injured skin areas, and is part of most enzymes. Its deficiency is indicated by changes in taste and restoration of damaged skin over a long period of time.

Zinc promotes faster healing of wounds

• The role of fluoride is to take part in the formation of tooth enamel and bone tissue. Its lack leads to damage to tooth enamel by caries and difficulties that arise during the mineralization process.
• Selenium ensures a strong immune system and takes part in the functioning of the thyroid gland. It can be said that selenium is present in the body in insufficient quantities when problems with growth and bone tissue formation are observed, and anemia develops.
• With the help of copper, electron transfer and enzyme catalysis become possible. If the copper content is insufficient, anemia may develop.
• Chromium takes an active part in the metabolism of carbohydrates in the body. Its lack affects changes in blood sugar levels, which often causes the development of 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 and the appearance of disorders of the nervous system increases.
• The role of magnesium is to take an active part in the mechanism of enzyme catalysis.

Micro and macroelements that enter the body along with foods and dietary supplements are vital for humans, and indicate their importance; problems and diseases arising as a result of their deficiency. In order to restore their balance, it is necessary to choose the right diet, giving preference to those products that contain the necessary element.

Macroelements are substances necessary for the normal functioning of the human body. They should be supplied with food in quantities of at least 25 grams. Macroelements are simple chemical elements that can be both metals and non-metals. However, they do not necessarily have to enter the body in its pure form. In most cases, macro- and microelements come from food in the form of salts and other chemical compounds.

Macroelements - what substances are they?

The human body must receive 12 macroelements. Of these, four are called biogenic, since their quantity in the body is greatest. Such macroelements are the basis of life for organisms. These are what cells are made of.

Biogenic

Macronutrients include:

• carbon;
• oxygen;
• nitrogen;
• hydrogen.

They are called biogenic, since they are the main components of a living organism and are part of almost all organic substances.

Other macronutrients

Macronutrients include:

• phosphorus;
• calcium;
• magnesium;
• chlorine;
• sodium;
• potassium;
• sulfur.

Their quantity in the body is less than that of biogenic macroelements.

What are microelements?

Micro- and macroelements differ in that the body needs fewer microelements. Excessive intake of them into the body has a negative effect. However, their deficiency also causes diseases.

Here is a list of microelements:

• iron;
• fluorine;
• copper;
• manganese;
• chromium;
• zinc;
• aluminum;
• mercury;
• lead;
• nickel;
• molybdenum;
• selenium;
• cobalt.

Some trace elements become extremely toxic when the dosage is exceeded, such as mercury and cobalt.

What role do these substances play in the body?

Let's look at the functions that microelements and macroelements perform.

The role of macroelements:

The functions performed by some microelements are still not fully understood, since the less an element is present in the body, the more difficult it is to determine the processes in which it takes part.

The role of microelements in the body:

Cell macroelements and microelements

Let's look at its chemical composition in the table.

What foods contain the elements the body needs?

Let's look at the table which products contain macro- and microelements.

Element	Products
Manganese	Blueberries, nuts, currants, beans, oatmeal, buckwheat, black tea, bran, carrots
Molybdenum	Beans, grains, chicken, kidneys, liver
Copper	Peanuts, avocado, soy, lentils, shellfish, salmon, crayfish
Selenium	Nuts, beans, seafood, broccoli, onions, cabbage
Nickel	Nuts, grains, broccoli, cabbage
Phosphorus	Milk, fish, yolk
Sulfur	Eggs, milk, fish, garlic, beans
Zinc	Sunflower and sesame seeds, lamb, herring, beans, eggs
Chromium	Yeast, beef, tomatoes, cheese, corn, eggs, apples, veal liver
Iron	Apricots, peaches, blueberries, apples, beans, spinach, corn, buckwheat, oatmeal, liver, wheat, nuts
Fluorine	Plant products
Iodine	Sea kale, fish
Potassium	Dried apricots, almonds, hazelnuts, raisins, beans, peanuts, prunes, peas, seaweed, potatoes, mustard, pine nuts, walnuts
Chlorine	Fish (flounder, tuna, crucian carp, capelin, mackerel, hake, etc.), eggs, rice, peas, buckwheat, salt
Calcium	Dairy products, mustard, nuts, oatmeal, peas
Sodium	Fish, seaweed, eggs
Aluminum	In almost all products

Now you know almost everything about macro- and microelements.

Any living organism functions fully only if it is sufficiently supplied with micro- and macroelements. They come only from the outside, are not synthesized independently, but help the absorption of other elements. In addition, such chemical elements ensure the uninterrupted functioning of the entire body and its restoration in case of “problems”. What are macro- and microelements, why do we need them, as well as a list of products containing one or another option, is offered in our article.

Our body's need for these chemicals, called "microelements", is minimal. That is why this name came about, but the benefits of this group are not in last place. Microelements are chemical compounds that are found in the body in negligible proportions (less than 0.001% of body weight). Their reserves must be replenished regularly, because they are required for daily work and normal functioning of the body.

Which foods contain essential microelements:

Name	Daily norm	Effect on the body	What products contain
Iron	From 10 to 30 mg.	Participates in the processes of hematopoiesis and supply of oxygen to all organs and tissues.	Pork, turkey, liver, legumes, nuts, vegetable oils, porcini mushrooms, buckwheat, eggs, cabbage, sea fish, cottage cheese, rose hips, apples, beets, carrots, garden and forest berries, greens.
Copper	Children up to 2 mg/day, adults about 3 mg, pregnant and lactating women an average of 4 - 5 mg.	Promotes the formation of hemoglobin and plays an important role in maintaining optimal blood composition.	Liver, legumes and grains, dried fruits, citrus fruits, eggs, dairy and fermented milk products, berries.
Iodine	The daily norm is 2 – 4 mcg/kg of human weight.	Promotes normal synthesis of thyroid hormones. Strengthens the immune system, regulates the functioning of the central nervous system and cardiovascular systems.	Sea and ocean fish, seafood, cod liver, carrots, cabbage, asparagus, beans, greens and leafy vegetables, grapes, strawberries, pineapple.
Zinc	From 10 to 25 mg, exceeding the norm up to 150 mg leads to toxic effects on the body.	Stimulation of brain activity, sexual activity, regeneration processes.	Sea fish and seafood, legumes, cottage cheese, eggs, carrots, beets, mushrooms, milk, figs, honey, apples, lemons, black currants and raspberries.
Chromium	Consumption ranges from 100 to 200 mcg/day. Excess leads to pulmonary diseases.	Strengthens bone tissue, promotes intoxication of the body and reduces cholesterol levels in the blood.	Meat and offal, legumes and grain bread, dairy products, potatoes, milk, onions, corn, cherries, plums, Jerusalem artichokes, blueberries and hazelnuts.
Cobalt	About 40 - 70 mcg.	Normalization of the pancreas.	Fermented milk products, eggs, fish, corn, liver and meat by-products, nuts, butter, legumes, strawberries, wild strawberries, cocoa and chocolate.
Selenium	The optimal dosage is from 5 mcg to 1 mg. An excess of more than 5 mg/day leads to poisoning of the body.	Neutralization of toxins and free radicals. Prevention of viral diseases.	Olive oil, brewer's yeast, legumes and grains, nuts, fish, organ meats, olives, garlic, mushrooms, sour cream.
Manganese	From 5 to 10 mg.	Stimulation of the immune system, formation of bone tissue, removal of toxins.	Leafy vegetables and greens, sea fish, legumes and grains, fruits, garden and forest berries, brewer's yeast, dairy products, nuts, eggs, seeds and chocolate.
Molybdenum	Children under 10 years old - no more than 20 - 150 mcg / day, adults - 75 - 300 mcg / day.	Ensuring cellular respiration, regulating metabolic processes and removing uric acid from the body.	Legumes and cereals, rice, corn, cabbage, garlic, rose hips, carrots, sunflower seeds, pistachios.
Bor	From 0.2 to 3 mcg.	Strengthening the skeleton and bone tissue, normalizing hormonal metabolism, the functioning of the endocrine system and lipid-fat metabolism.	Legumes, all types of cabbage, seafood, nuts, meat, fish, milk, prunes, apples and pears, dried fruits, grapes, raisins and honey.
Fluorine	From 0.5 to 4 mg/day.	Participates in the formation of bone and dental tissue.	Mineral water, cod liver, sea fish, meat, milk, seafood, nuts, leafy vegetables and herbs, eggs, pumpkin, fruits and berries.
Bromine	From 0.5 to 2 mg/day.	Regulation of the nervous system, increasing the activity of sexual function.	Dairy and bakery products, nuts, fish, legumes, dried fruits.
Lithium	The norm is up to 90 mcg/day, excess and intoxication occurs when up to 150–200 mcg/day is exceeded.	Prevention of nervous excitement, neutralization of the effects of alcohol in the body.	Meat and offal, fish, potatoes, tomatoes, herbs.
Silicon	From 20 to 50 mcg.	Provides tissue elasticity, strengthens bones and teeth, improves the functioning of the cardiovascular system.	Cereals, potatoes, Jerusalem artichoke, carrots, beets, bell peppers, caviar, fish, mushrooms, milk and dairy products, mineral water, nuts, grapes, wild berries, grapes, apricots, bananas, dried fruits.
Nickel	From 100 to 300 mcg/day.	Hormonal regulation, lowering blood pressure.	Sea fish, meat by-products, dairy and bakery products, carrots, leafy greens, mushrooms, berries and fruits.
Vanadium	From 10 to 25 mcg.	Regulation of carbohydrate metabolism, lowering cholesterol, providing the body with energy, normalizing the functioning of the pancreas.	Seafood, fish, nuts, legumes and grains, greens, cherries, strawberries, mushrooms, fatty meats, liver and meat by-products.

In total, there are about thirty microelements that are most important for our body. They are classified into vital for our body (they are often called essential) and conditionally essential, the lack of which does not lead to serious disorders. Unfortunately, most of us experience ongoing or recurring micronutrient imbalances, which can lead to poor health and well-being.

Macronutrients

Chemicals that the body needs more than microelements are called “macroelements.” What are macronutrients? Usually they are not presented in pure form, but as part of organic compounds. They enter the body with food and water. The daily requirement is also higher than for microelements, so a lack of one or another macroelement leads to a noticeable imbalance and deterioration in a person’s well-being.

Value and sources of macronutrient replenishment:

Name	Daily norm	Effect on the body	What products contain
Magnesium	About 400 mg/day.	Responsible for the health of muscles, nerves and immune system.	Cereals and legumes, nuts, milk, cottage cheese, fresh vegetables.
Calcium	Adults up to 800 mg/day.	Participates in the processes of bone tissue formation, normalizes the activity of the cardiovascular system.	Dairy and fermented milk products, meat, fish and seafood.
Phosphorus	Daily dose up to 1200 mg.	Necessary for brain activity, construction of bone and muscle tissue.	Sea and ocean fish, meat and bakery products, legumes, cereals, hard cheese.
Sodium	No more than 800 mg/day. An excess is fraught with swelling and increased blood pressure.	Necessary for regulating water balance in the body, affects blood pressure levels, the formation of bone and muscle tissue.	Table and sea salt. Many pure foods contain minimal amounts of sodium.
Potassium	2500 – 5000 mg/day.	Provides balanced the functioning of internal systems, normalizes blood pressure and ensures the transmission of nerve impulses.	Potatoes, legumes and cereals, apples and grapes.
Chlorine	Approximately 2 g/day.	Participates in the formation of gastric juice and blood plasma.	Table salt and bakery products.
Sulfur	Up to 1 g/day.	It is part of proteins, normalizes their structure and internal exchange between body tissues.	Products of animal origin: eggs, meat and meat products, fish, dairy and fermented milk products.

If the body receives insufficient micro- and macroelements, the deficiency is compensated for with special multivitamin complexes. It is best to choose the appropriate drug together with your doctor, based on special tests. They will show you exactly what your body needs. It is also very important to prevent an overabundance of elements, because this can lead to much more complex consequences. For example, when the consumption rate of bromine, selenium or phosphorus increases, the body is poisoned and its normal functioning is disrupted.

The existence of essential macro- and microelements was discovered relatively recently, but the benefits for our body are difficult to overestimate. Macro and microelements are involved in important functioning processes and ensure the digestibility of food. The lack of one or another element negatively affects the overall functioning of the body's systems, so you should definitely pay attention to the maximum variety of diet and the supply of these elements from the outside.